Namaskar to all the readers how are you? all with a new blog I am here in front of you again.
today we are doing a diet blog, specially for beginners. who want to gain weight because, in initial days people used to face problems in gaining weight. the main reason for this is nutrition that is right food and drink, that’s why in today’s blog I will tell you ways to keep your meals throughout the day.If your goal is weight gaining specially for beginners, and by beginners we don’t mean that .
From the first day,you started the physical activity or started going to gym. so become a beginner No! In fact for first 90 days you are in learning phase. means you are a learner. so at that time you can increase your food bit by bit.But, after 90 days you come into the beginner category.
Means you can follow this diet schedule which will be a great benefit to you
and after following 3 months diet plan
do tell me in the comment box about the result.
let’s start our blog.
After waking up in the morning, before consuming anything you will consume
1 glass lukewarm water. squeeze half lemon juice into the glass. now we add liquorice powder add half spoon liquorice powder
to gain weight your digestion must be strong. that is why liquorice powder which makes your digestive system strong
along with this your respiratory system and also the immunity, become strong
first meal you will consume is-
take 5 dates
then two walnuts
then one banana
And 150 ml of milk
this is a complete meal which gives carbohydrate and protein.
dates are very good antioxidant ,good for bone strength , also walnut gives Omega 3.
proper style to eat this meal is firstly chew the dates. then consume walnut, after that banana and at last drink a glass of milk.
we are preparing the breakfast,
for which eggs are kept to boil as well as 50 grams oats. which you have to make by adding normal water, add salt and pepper.
and if you dont want Oats then you can eat porridge, but make sure quantity will be 50 grams. are oats and 2 boiled eggs are ready eat the eggs with yolk. along with this Raw black gram and soyabean of 30 gram weights each. had kept both soaked overnight and in morning ,boiled it in pressure cooker. and the way of eating, we can make it tasty . will mix both soybean and black gram, put pepper, salt and squeeze lemon. mix all the ingredients properly so that it makes the dish tasty.
are healthy breakfast is ready just take care of one thing. that if you want to gain weight then eat more keep this in mind.
The third meal that is mid meal which is between breakfast and lunch. in which you will eat 150 gram boiled potato ,handful of roasted grams and handful of Raw peanuts.
you have to keep in mind, for snacks choose healthy option. and this is the best healthy option for your mid meal. after 1-2 hours of mid meal, you will have lunch that is 150 gram chicken. there is no need to eat boiled chicken you can make it in 1 spoon oil with onion tomato gravy.if you cannot eat chicken then you can have paneer instead but the quantity will be 150 grams.
with this we have 250 grams white rice and there is no need to eat brown rice just eat normal white rice.and a bowl of cooked vegetable well that it is zucchini curry, but you can have any green vegetable.
and now we have beetroot ,then we will drink a glass of lassi. which we have made by adding sugar candy that strengthens digestion power.
after lunch we are on our pre workout meal. just keep in mind that have this meal 2 hours before exercise.
so that this will be digested properly.
pre workout does not mean that you have to go to gym right after eating.
in this meal we will eat two chapatis, one banana and peanut butter.spread the peanut butter on the roti. and because it is weight gain diet, so you can eat extra peanut butter
now put the banana over the roti. and I am using Pintola organic peanut butter which is 100% natural. and made from best quality organic peanuts, also preservative-free.
best part is it is zero sugar and zero salt, this is also gluten and soya free.
for Pintola’s organic peanut butter, the farm from where the peanuts are purchased is
USDA organic, SGS organic, India organic and jaivik bharat certified. along with good fat, it contain protein and fibres. and this meal provides you energetic during exercise. after workout that is within 40 minutes have to complete your post workout meal. in which you will eat 250 grams white rice and one scoop of whey protein. alternative for whey protien is to have 5 egg white and one banana
in my style first whey protien into the rice and then add some water and mix it
this meal taste very delicious
and on this we’ll add banana. so your best post workout meal is ready .which which helps in your recovery. after post workout meal, you will be having your dinner
in which you will eat 50 grams boiled oats or else. you can have four chapatis
for non vegetarian eat chicken and for vegans paneer but quantity should be 150 grams along with this, eat a bowl of vegetable curry.keep in mind that only eat chicken breast eating does not mean keep gaining weight by eating anything
eating pizza burger and sweets will increase fat ratio.
eating this type of food consistently
over a period of time you will see increase in your muscle mass.
before going to bed drink a glass of milk
not plain milk but if with some of the ingredients in it then it will help in weight gain. we have kept the milk to boil.
and little Raw turmeric and 8-10 almonds crushed finely. then mix turmeric and almonds in milk and add 5-6 raisins.
then let the milk boil . now pour the milk into a glass .and before drinking add 1 teaspoon Ashwagandha powder into the milk.
mix all the ingredients thoroughly.
and along with weight gain, this milk will.help you with many health benefits
this was our today’s blog.
I hope it will definitely help you in gaining weight. As you saw that we made whole days diet using homemade things without any supplement. except whey protein which is also optional. to read this type of blog stay connected with us
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I will always keep coming in front of you and keep making blogs
Till then goodbye
Namaste!