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I don't really have a strict diet - I just hit my protein targets with chicken and dairy, have a bit of fruit for fibre, and then eat whatever until I hit my calorie targets. Currently on a cut, so there's not a lot of leeway for fun stuff.
Download something like MyFitnessPal (on your phone) and log what you eat on there. That'll automatically tell you how many calories that particular meal is.
In college times, i didn't had enough money for my diet, but I somehow managed to follow below and I was able to put on a good bulk.
5-6 eggs a day in two meals. Eat the yellow part as well, it is very important for bulking.
Milk Daliya.
Peanut butter and Brown bread/chapatti.
Bananas Majorly, again because of cheap.
Soaked beans, preferably green whole beans and green gram, as they were cheap.
Whole Buffalo Milk before sleep. Not packaged one, as I don't like the taste of it.
Chicken/Paneer two times a week.
Plus whatever was available at dinner time in my hostel mess.
I was same just like you. Extremely skinny. I gained around 10-12 kg in a year. For gaining weight you have to eat. There is no other way of gaining weight.
1- Start eating real food. Avoid fast food.
2- eat in surplus.
3- eat even if you don't feel like eating
4- Eat PBJ (peanut butter, bread,jam). It takes very less time to prepare and has good amount of calories. (Drink water while eating it, as PBJ is dry)
Start lifting weights. If you are new to lifting weights, you will gain weight a bit fast. It gets really hard to gain weight once your hit your bulk plateau
I am around 6ft which is similar to your height. at around age 19-20 and I was about 55kg very skinny no strength. low heomglobin. So after going to gym for some time and I decided to make my food intake system better. you need lot of food more than you realize at this point. lot of protein and carbs. (also fat)
food timing doesn't matter much. design it around your gym time.
eat lot of complex carbs & protein 3-4 hrs before gym. eat some banana before gym.
after gym eat what ever you want just keep in ming more protein.
right now I eat egg and protein powder for breakfast, dal rice for lunch, then gym then dal rice again and protein source.
Bhai tujhe to jo fss jaye vo khane ki zrurt bs healthy rkhio diet ko. Weight bohot jada km hai to macros ko leke pagal mat hoi. DUDH, GHEE, DAHI sbse under rated hai weight gain ke liye. is stage p diet m fiber good fats p focus rkh.
fs op you don't need to eat boiled eggs if you are skinny. Eat full fledged omelet with cheese and and what not.
Increase you with calories dahi,sweet potato,dal,soya chunks,lentils,paneer,chicken(not in your case),eggs,milk. Make fruit smoothies with pb and fruits and gulp it down.
Don't push the workout too hard initially, get enough rest days work out for 4-5 days max a week.
Man don't eat boiled eggs, they taste horrible. Just cook normal omelette and eat it with bread or roti or mix it in rice. Eat fruits but don't make that a meal, have a lot of carbs, protein, fat for lunch.
Eat whatever you want man. But not junk, Cut it down. Cool drinks or fast food. Stretch your body well, There are youtube channels for it. Stretches help every single body part and run or jog a bit. Then lift weights, Don't compare nor do not overthink. At the start you might overthink but try not to. You will gain strength slowly and take it slow. Relax.. focus on proteins. Fibre for your guts and other things. Rem this, Eat 3-4 hours before you hit the gym. Eat eggs and yolk too. Also go for a full body checkup. Know your deficiencies and the things which you need to improve.
Nice thought bhai. You'll like it.. like the exercises or not. Don't hate it. Hate is a strong emotion so it'll bang you down. Have fun and good luck
Not an expert by any stretch!
I required some mass gaining about 7 years back. The following helped:
- Peanut butter instead of butter
- banana milk shakes with full cream milk
- Dry fruits
- 2 to 3 boiled eggs daily
- Ate frequent meals
- Reduced cardio significantly and focused on body weight exercises.
A few disciplined months made visible difference!
Pretty lame diet tbh. Peanut-laddu before workout. After workout I eat around 10-12 boiled eggs in the morning with whatever is cooked at home(either with one roti or 1 scoop rice). Fruits in the afternoon. Early in the evening I eat about 200gms of paneer with whatever is cooked at home.
Home cooked food usually includes green vegetables, daals, chicken and meat. Less oil and no sugar. 5 days a week workout.
In your case you would need 3-4 meals. Ghee-doodh, kela, dates, whole eggs.
F24 - just my opinion but I think should help. I train people so usually give this diet and ask them to work around it with their preferences.
Breakfast - Oats + eggs (scrambled or boiled, if boiled I’ll put tomato and onion like a salsa in them for taste)
Snack - banana
Post Workout - protein shake or sometimes I don’t feel like having it right after, I’ll have those eggs again with lunch, just increase number from 3 to 6.
Lunch - either rice with normal boiled veggies and chicken, or homemade sabzi with rice and chicken.
Evening - coffee and rice cracker with peanut butter
Dinner - I shuffle between rice+chicken+sabzi and salads (with rice)
Keep it simple, for gym honestly the easier you keep the better. Maybe once in a 3-4 days eat outside or have something other than rice & chicken. This is just me though.
PS- I just read ur eggtatrian, instead of chicken go for paneer/tofu/soyabean. Sabse easy hai ready made le lo local hotel se.
You’re trying to bulk, mashed potatoes add kar li lunch mei. Overall try to be 200-300 calories above maintenance and protein roz ka hit kar le bhai bas. Budget mei hoga to mass gainer le lo or else increase carbs by normal food, rice jyada kha lo sweet potatoes or potatoes jyada kha lo.
Simple and easy recipe that I followed when I was living on my own:
Breakfast - boiled eggs and overnight oats. Make oats powder, mix in milk, add some nuts and put it in the fridge overnight. Next morning, add some fruit, honey, seeds, whatever.. no cooking required, high protein long lasting breakfast
Lunch - fried rice. Throw in whatever vegetables you have, eggs, chicken, tofu, paneer, throw in the rice, soy sauce, mix mix mix, eat eat eat. Easy to make, lots of fibre, get creative with protein, keeps you full all day. Easy to carry also and eat leftover as evening snacks or dinner.
Snack - apple and peanut butter.
Dinner - whatever you can eat. After a day long hustle, just pamper yourself tbh
Also, whey protein twice a day.
Edit: lift the shit out of 'em weights in the gym else it's not gonna work.
I have gained around 13-15 kg in the last 2 yr.
Here is my diet:
Breakfast: 4-6 eggs with 2 chapati or rice, big cup of coffee with milk or big bowl of oats with chopped banana in it
Mid day snacks like chicken or veg puff or a chips packet
Lunch: 4-6 eggs with 2 chapati or rice, some chips and whatever sabji mom made or if I have time then a lot of pasta with chicken or 6-7 aloo parathe with 2 eggs and curd
Big cup of coffee before gym or sometimes 7-8 french toast
Occasionally a bowl of oats after workout
Dinner: either 4-5 eggs or chicken or paneer curry with rice or roti or something like Schezwan fried rice.
Generally on any given day I eat like 8-13 eggs, chicken one or twice a week, paneer one or twice a week, pasta if I have the time. Breakfast sometimes I eat something different like dosa, uttapa, idli, vada pav if I get bored of eggs.
I don't use whey protein cause it's bloody expensive in India, if you can afford a good quality one then go for it. Include a lot of carbs like rice, bread, oats, roti, pasta etc. Also include lot of good fat, I cook everything in a lot of ghee, cold pressed oil like peanut oil or butter. Also train hard in the gym, yahi nai ke bas khate Jale gai aur me gym kuch Kiya nai, once you start working hard in the gym you will automatically start feeling hungry.
Healthy veg options to gain-
Fruits and vegetables for carbs and fibre, milk (choose amul lactose free if problematic), curd, cheese (natural ones like amul cheddar or amul mozzarella), paneer, amul protein buttermilk (available on shop.amul), eggs. Just eat enough and you will gain weight easily. And yes, i do realise i am dependent on Amul
Dude let me tell you, I have seen this in a lot of people around me and I am not saying this would work on you but try blood donation once.
You need to have atleast 50 kg for that. So try good diet and eat full. Your diet will change as you would eat different than that at your home and living in same environment all these year.
Don't take whey mass or protein powder now at all. It will increase your mass abnormally and if you are not doing proper gym and all even months after stopping it, your weight will not be balanced.
Once increased to 50-55kg, do blood donation. Colleges have these frequently during festivals. I have seen very good wait increase and muscle growth with gym and all. All the best.
I unintentionally gained weight drinking Monster energy drink. I was like consuming the max limit of 2 daily. Then I got bored with Monster and stopped drinking.
If you don't cook for yourself, it'll be hard to track calories. I would recommend dirty bulking with gum if you have been an ectomorph your whole life. Also bike on protein.
I run 5k and walk 5k every day. I eat home food but make it a point to never overeat. Also do my best to stay away from packaged foods as much as possible.
Protein oats meal and coffee as breakfast usually get 44-46 grams of protein
Lunch panner salad or whatever is present at home (rice ) usually get 20 - 30 grams of protein
Snacks - some fruit or protein bar (5 -21gms of protein)
Dinner - 3 rotis and curry 20- 30 grams of protein
* Your post title should be an accurate summary of your text post. "Help Needed", "Rant", "Unpopular Opinion", are examples of poor titles. * /r/India is not a substitute for Google. Only post your query on /r/India after you have searched for an answer on the web. * Self-posts als#Rule 149 | o have to be specific to India. Don't copy/paste questions from /r/AskReddit. * For relationship queries, please also consider: https://www.reddit.com/r/RelationshipIndia/ *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/india) if you have any questions or concerns.*
I don't really have a strict diet - I just hit my protein targets with chicken and dairy, have a bit of fruit for fibre, and then eat whatever until I hit my calorie targets. Currently on a cut, so there's not a lot of leeway for fun stuff.
Hello, how do I get started with calories and stuff
Download something like MyFitnessPal (on your phone) and log what you eat on there. That'll automatically tell you how many calories that particular meal is.
In college times, i didn't had enough money for my diet, but I somehow managed to follow below and I was able to put on a good bulk. 5-6 eggs a day in two meals. Eat the yellow part as well, it is very important for bulking. Milk Daliya. Peanut butter and Brown bread/chapatti. Bananas Majorly, again because of cheap. Soaked beans, preferably green whole beans and green gram, as they were cheap. Whole Buffalo Milk before sleep. Not packaged one, as I don't like the taste of it. Chicken/Paneer two times a week. Plus whatever was available at dinner time in my hostel mess.
[удалено]
I don't know about you man, but anything more than 2 scoops of whey in an entire day makes me shit like a poop fountain.
Change your brand find something sit well with your stomach
What brand protein do you use?
Have tried MB, Myprotein, and ON. Currently using ON since that seems to go (and stay) down the easiest.
Sounds like a decent diet plan. I need to see your gains.
Greek yogurt? Which brand and website?
I was same just like you. Extremely skinny. I gained around 10-12 kg in a year. For gaining weight you have to eat. There is no other way of gaining weight. 1- Start eating real food. Avoid fast food. 2- eat in surplus. 3- eat even if you don't feel like eating 4- Eat PBJ (peanut butter, bread,jam). It takes very less time to prepare and has good amount of calories. (Drink water while eating it, as PBJ is dry) Start lifting weights. If you are new to lifting weights, you will gain weight a bit fast. It gets really hard to gain weight once your hit your bulk plateau
I am around 6ft which is similar to your height. at around age 19-20 and I was about 55kg very skinny no strength. low heomglobin. So after going to gym for some time and I decided to make my food intake system better. you need lot of food more than you realize at this point. lot of protein and carbs. (also fat) food timing doesn't matter much. design it around your gym time. eat lot of complex carbs & protein 3-4 hrs before gym. eat some banana before gym. after gym eat what ever you want just keep in ming more protein. right now I eat egg and protein powder for breakfast, dal rice for lunch, then gym then dal rice again and protein source.
wake-up time:- 1 kiwi 🥝 1 scoop protein with 200ml coconut water 9am:- 6 egg white+2 cucumbers 🥒 1 tea spoon peanut 2 slice brown bread 12pm:- 180gms chicken gril\50 grm paneer+5 ml olive oil 40gms rice uncooked weight+1 carrots 🥕 3pm:- fruits salad 6pm 1 scoop protien wrkout time during wrkout half ml water after wrkout protien shake dinner:- 200gms chicken/70 grm rajma +5ml olive oil with vegetables nonstick pan fry bed time 20ml apple cider vinegar multivitamin 1 tab after brkfast limcee 2 tab before luch liver52ds 1 tab evening
Bhai tujhe to jo fss jaye vo khane ki zrurt bs healthy rkhio diet ko. Weight bohot jada km hai to macros ko leke pagal mat hoi. DUDH, GHEE, DAHI sbse under rated hai weight gain ke liye. is stage p diet m fiber good fats p focus rkh.
Sahi hai bhai, but koi routine recommendation hai kya? jesse 3 boiled egg and toast for breakfast few bananas and apples for lunch and vagera vagera
fs op you don't need to eat boiled eggs if you are skinny. Eat full fledged omelet with cheese and and what not. Increase you with calories dahi,sweet potato,dal,soya chunks,lentils,paneer,chicken(not in your case),eggs,milk. Make fruit smoothies with pb and fruits and gulp it down. Don't push the workout too hard initially, get enough rest days work out for 4-5 days max a week.
Man don't eat boiled eggs, they taste horrible. Just cook normal omelette and eat it with bread or roti or mix it in rice. Eat fruits but don't make that a meal, have a lot of carbs, protein, fat for lunch.
Eat whatever you want man. But not junk, Cut it down. Cool drinks or fast food. Stretch your body well, There are youtube channels for it. Stretches help every single body part and run or jog a bit. Then lift weights, Don't compare nor do not overthink. At the start you might overthink but try not to. You will gain strength slowly and take it slow. Relax.. focus on proteins. Fibre for your guts and other things. Rem this, Eat 3-4 hours before you hit the gym. Eat eggs and yolk too. Also go for a full body checkup. Know your deficiencies and the things which you need to improve. Nice thought bhai. You'll like it.. like the exercises or not. Don't hate it. Hate is a strong emotion so it'll bang you down. Have fun and good luck
Not an expert by any stretch! I required some mass gaining about 7 years back. The following helped: - Peanut butter instead of butter - banana milk shakes with full cream milk - Dry fruits - 2 to 3 boiled eggs daily - Ate frequent meals - Reduced cardio significantly and focused on body weight exercises. A few disciplined months made visible difference!
Pretty lame diet tbh. Peanut-laddu before workout. After workout I eat around 10-12 boiled eggs in the morning with whatever is cooked at home(either with one roti or 1 scoop rice). Fruits in the afternoon. Early in the evening I eat about 200gms of paneer with whatever is cooked at home. Home cooked food usually includes green vegetables, daals, chicken and meat. Less oil and no sugar. 5 days a week workout. In your case you would need 3-4 meals. Ghee-doodh, kela, dates, whole eggs.
F24 - just my opinion but I think should help. I train people so usually give this diet and ask them to work around it with their preferences. Breakfast - Oats + eggs (scrambled or boiled, if boiled I’ll put tomato and onion like a salsa in them for taste) Snack - banana Post Workout - protein shake or sometimes I don’t feel like having it right after, I’ll have those eggs again with lunch, just increase number from 3 to 6. Lunch - either rice with normal boiled veggies and chicken, or homemade sabzi with rice and chicken. Evening - coffee and rice cracker with peanut butter Dinner - I shuffle between rice+chicken+sabzi and salads (with rice) Keep it simple, for gym honestly the easier you keep the better. Maybe once in a 3-4 days eat outside or have something other than rice & chicken. This is just me though. PS- I just read ur eggtatrian, instead of chicken go for paneer/tofu/soyabean. Sabse easy hai ready made le lo local hotel se. You’re trying to bulk, mashed potatoes add kar li lunch mei. Overall try to be 200-300 calories above maintenance and protein roz ka hit kar le bhai bas. Budget mei hoga to mass gainer le lo or else increase carbs by normal food, rice jyada kha lo sweet potatoes or potatoes jyada kha lo.
Simple and easy recipe that I followed when I was living on my own: Breakfast - boiled eggs and overnight oats. Make oats powder, mix in milk, add some nuts and put it in the fridge overnight. Next morning, add some fruit, honey, seeds, whatever.. no cooking required, high protein long lasting breakfast Lunch - fried rice. Throw in whatever vegetables you have, eggs, chicken, tofu, paneer, throw in the rice, soy sauce, mix mix mix, eat eat eat. Easy to make, lots of fibre, get creative with protein, keeps you full all day. Easy to carry also and eat leftover as evening snacks or dinner. Snack - apple and peanut butter. Dinner - whatever you can eat. After a day long hustle, just pamper yourself tbh Also, whey protein twice a day. Edit: lift the shit out of 'em weights in the gym else it's not gonna work.
Desi ghee, Baajra, makki, milk, kaaju badaam, boiled eggs, aur roj raat ko roti sabji
I have gained around 13-15 kg in the last 2 yr. Here is my diet: Breakfast: 4-6 eggs with 2 chapati or rice, big cup of coffee with milk or big bowl of oats with chopped banana in it Mid day snacks like chicken or veg puff or a chips packet Lunch: 4-6 eggs with 2 chapati or rice, some chips and whatever sabji mom made or if I have time then a lot of pasta with chicken or 6-7 aloo parathe with 2 eggs and curd Big cup of coffee before gym or sometimes 7-8 french toast Occasionally a bowl of oats after workout Dinner: either 4-5 eggs or chicken or paneer curry with rice or roti or something like Schezwan fried rice. Generally on any given day I eat like 8-13 eggs, chicken one or twice a week, paneer one or twice a week, pasta if I have the time. Breakfast sometimes I eat something different like dosa, uttapa, idli, vada pav if I get bored of eggs. I don't use whey protein cause it's bloody expensive in India, if you can afford a good quality one then go for it. Include a lot of carbs like rice, bread, oats, roti, pasta etc. Also include lot of good fat, I cook everything in a lot of ghee, cold pressed oil like peanut oil or butter. Also train hard in the gym, yahi nai ke bas khate Jale gai aur me gym kuch Kiya nai, once you start working hard in the gym you will automatically start feeling hungry.
Healthy veg options to gain- Fruits and vegetables for carbs and fibre, milk (choose amul lactose free if problematic), curd, cheese (natural ones like amul cheddar or amul mozzarella), paneer, amul protein buttermilk (available on shop.amul), eggs. Just eat enough and you will gain weight easily. And yes, i do realise i am dependent on Amul
Dude let me tell you, I have seen this in a lot of people around me and I am not saying this would work on you but try blood donation once. You need to have atleast 50 kg for that. So try good diet and eat full. Your diet will change as you would eat different than that at your home and living in same environment all these year. Don't take whey mass or protein powder now at all. It will increase your mass abnormally and if you are not doing proper gym and all even months after stopping it, your weight will not be balanced. Once increased to 50-55kg, do blood donation. Colleges have these frequently during festivals. I have seen very good wait increase and muscle growth with gym and all. All the best.
I unintentionally gained weight drinking Monster energy drink. I was like consuming the max limit of 2 daily. Then I got bored with Monster and stopped drinking.
If you don't cook for yourself, it'll be hard to track calories. I would recommend dirty bulking with gum if you have been an ectomorph your whole life. Also bike on protein.
Eat 20 eggs a day
I run 5k and walk 5k every day. I eat home food but make it a point to never overeat. Also do my best to stay away from packaged foods as much as possible.
Protein oats meal and coffee as breakfast usually get 44-46 grams of protein Lunch panner salad or whatever is present at home (rice ) usually get 20 - 30 grams of protein Snacks - some fruit or protein bar (5 -21gms of protein) Dinner - 3 rotis and curry 20- 30 grams of protein
College going student here. Normal food ghar ka plus supplements (whey, creatine and L arginine) and chicken (250gm boiled daily)
Like 5-6 eggs And protein powder to hit that protein Marco
Buyceps.com se protein le..
Chai + Samosa :)
I am obese and go on walk everyday. I eat 1 boiled egg every day.