How To Gain Weight And Muscles In One Week Naturally, Sources

There are many types of weight gain. But in gaining, you gain water weight, fats, muscles, and so on.

Sources for weight gain

Eggs

Chicken

Brown rice

Banana

olive oil

Milk

Nuts

Butter

chicken

Red meat, and so on.

When you start eating these things, you gain weight but not muscle.

For example, when you eat a potato with curd, you gain a lot of weight. Another example is drinking banana shakes after your workout.

Gain Weight With Nutrition

When you eat a proper diet then you start gaining, but if you want muscles, then lift heavyweight. Then you gain weight as well as muscles.

And on all your workout days, make sure you are in a calorie surplus. It means you take 500 more calories than your daily recommendation. So you can take a high-protein diet.

But if you are on a pro-level, you add some additional supplements. Because it gives you more energy. So you lost more weight and became more powerful.

Because protein supplements give you instant energy and are easily digested, you can use more supplements to increase your performance.

Example- Whey protein, you can buy any brand. Because protein is protein, there is no issue.

Heavy exercise

When you take a high-protein diet then you must do hard work. Because if you store your energy, it makes you ill and bloated. So you can do a 5-6 day workout and one day rest.

Maintain Your Diet On Rest Days

On rest days, you decrease your refined carbs, such as white rice, white bread, and so on. Because your body stores fat.

But make sure you can eat a high-protein diet that helps you maintain your body's energy. At last, you can eat healthy fats like nuts, cheese, whole eggs, fatty fish, and so on.

Drink plenty of water:

The main point is that you drink at least 4-5 liters of water per day.