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| See it to believe it. |
Have u ever eat alot and doesnt seem to put on any weight? u still maintain the same leanness and size?
Before that, how lean are u in? Some people hold skinny fat genetics , they might be light for example 50+ kg but they have tons of fats and doesnt show apparent leanness.
While some are very lean with noticable 6 packs but is in around 50kg.
Well lets put everything aside,
TO be successful in either losing weight or gaining weight,
2 portions are very important and should be measured.
DIET
try to eat 4k calories a day and see whether you are heading. Measure your weight every week .
If you feel hard to consume 4k calories a day, mass gainers can help alot.
For example,
breakfast - 1k calorie
mid breakfast - 600 calorie ( mass gainer half serving )
lunch - 1k caorie
snacks - 600 calorie ( mass gainer ) this can be post workout too
dinner - 1k calorie
Exercise
Try putting a 3 or 4 days split depending on your fitness level and dedication.
Do more doesnt mean good and do less doesnt mean bad.
For example
monday - chest/triceps
wednesday - back/biceps
friday - leg/abs/shoulder
sun - cardio.
Most people will ask you shy away from cardio, however cardio could help you improve blood circulation which leads to improved nutrient partitioning and distribution. When your muscles receive more nutrient, only it can grow better
Example of a day diet meal
Breakfast - 1 and half cup of quaker oats / 1 glass of milk / 2 eggs / 2 toast breads with peanut butter
mid breakfast - super mass gainer half serving + peanuts
lunch - 2 bowls of rice with 200g of chicken , vegetables.
snacks - pineapple + super mass gainer half servings
dinner - 2 bowls of rice with fish, vegetables.
prebed - *super mass gainer half servings ( try this if you really still dont pack weight despite all the calories)
