Diet and compound exercises for mass gain
Im 5'11" and weighs 65kg, age is 25.
I regularly hit gym.After a 20 minutes warm-up session, I do the concentrated exercises chest(monday), lats(tuesday) and so on. I follow the below diet:
Morning:
*BCAA (ON - gold)- post workout
*2 bananas, few dry fruits, milk (1 glass), two eggs
Afternoon:
*Roti (made of wheat flour), sometimes rice with dal
* 1 banana
Evening:
* 2 boiled eggs
* 1 fruit juice
Night:
* Chicken & rice
With the above diet and physical activity, I have gained around 4kgs in 1.5months.
I want to put on more weight with nice body shape.Please comment.
Thanks in advance
(2)2 Comments
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Actually if you gained 4kg with this, you can follow it until you stop gaining weight. At this time you can add some carbs (oats in morning, ...) until you gain more weight.
Putting on 4kg of muscle in 1.5 months sounds like too much, too fast to me. It may not be what you want to hear, but you ought to take it slower and aim to put on nothing but clean, lean muscle mass. You can always put on more weight. Sure, just eat more. Pretty simple, right? The sky's the limit.
It won't give you a nice body shape, though. Weight doesn't mean muscle.
If you put on weight too fast it's going to be a lot of fat. The body can only manufacture about 0.5-1kg of muscle per month. After that, any weight you gain is just fat.
This is a long term process. Be the tortoise. Slow and easy is the best way to win the race. Don't try to put on more than 1kg/month.
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