I am 19 year old and my diet is 14-15 chapatti, 1/2 kg milk, at least 1/2 kg fruits and green vegetable and some pulses nd lemon juice a day, I use to play at least 2 hours a day. My question is that beside having such a strong diet and a good physical work out my health is not Growing I am very lean.
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Hey. Thank you for your query. Weight gain is all about a balance of right nutrition and exercise. It's very possible you are not having the right foods at the right time when needed by the body. Just eating two heavy meals cannot help weight gain. Here are some tips for you to get started: Eat a lot ? This sounds much easier than it really is. Whatever you?re eating now, you should probably double it. If you eat three meals a day, instead eat six. You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal. This is going to be difficult for a few weeks, because you?ll often have to force yourself to eat even when you?re not hungry. Not just any calories though. Eat a lot of good things ? You need to eat a ridiculous amount of calories if you want to gain weight, but you want to make sure most of those calories are GOOD calories. You could easily get lots of calories eating burgers and pastries, and drinking aerated drinks but that will just make you fat. If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, and healthy fats. Protein = building block for your muscles. Chicken, fish, meat, eggs, milk, almonds, peanuts. Eat lots of this stuff, all the time. Carbs will help you put on weight along with protein, roti, rice, wheat bread, bajra or jowar, etc. Will help you put on weight. Every meal should have vegetables and fruit. If you just eat protein, your body will resort to using it for energy rather than building muscle. Just taking protein shakes thrice a day will give NOTHING. Unless you?re eating tons of good fats (peanuts, almonds, ghee, cream), good carbs (fruits and veggies, whole grains), and protein, you won?t be gaining weight. Keep track of everything you eat ? input your stats and start to track every one of your meals. It will tell you if you?re eating enough calories, enough protein, and enough carbs. Compound exercises are your friend? Concentrate on complex, compound exercises that recruit as many muscles as possible. Appearance is a consequence of fitness ? Concentrate on being really strong and lifting heavy weights, and your body will follow suit. Let your muscles rest ? never exercise the same muscle two days in a row. Your muscles get rebuilt (larger) during your days off, so never exercise the same muscle before it?s ready. Sleep ? you need to be getting 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you?re sleeping. If you are only getting 6 hours or less, you?re not going to get all the benefits of your exercising and diet. Cardio alone is not going to help? Running long distances isn?t going to help you. If you?re going to run, do sprints or run up a hill. Keep your distance cardio to a minimum if you want to put on some pounds. Make it part of your routine. It?s okay to skip a workout here and there, but it is NOT okay for you to skip a meal if you?re serious about weight gain. You need to be always eating. Realize you will put on some fat ? with all of this eating, you are going to be putting on some fat along with your muscle. That?s okay!
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To gain weight you should eat more calories than you burn. Plus not only you have to eat calorie dense food but you have to keep in mind that what you are eating is healthy too. In the process of weight gain you do not want to put weight in an uneven manner and look unhealthy rather than looking bright and healthy. 1. Start with changing your lifestly. Start working out if you are not active. The biggest myth that prevails now a days is that thin people do not need to work out. This is wrong. When you challenge your body, it is forced to grow. But this growth can only be possible if you are eating enough food to let the body absorb and grow in size and muscles. 2. Eat Healthy ? Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food, pepsi, sugary stuff etc. Do not at all starve yourself. Make it a habit to eat something healthy every 3 hours. This means you have to eat 6 small meals in a day. Your Daily food intake should ideally consist of ? a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. Good amount of fruits and vegetables ? Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. Eat whole grains ? Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. E. Eat Sprouts ? Chana and moong which are full of protein and nutrients. F. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G. You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain. Try to be patient while you are on the process of weight gain. Results take time to show. Just follow this regimen and you will soon start seeing the results.
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