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How To Do My Body Transformation From Skinny To Muscle | I Share My Full Diet Plan Into This Blog
Hello Friends In This Blog how to do body transformation
from skinny to Muscle
In this Blog, I'm gonna share my nutritional plan with you
my diet plan that helped me to gain over 15 kilos in just 10 weeks.
Let's get to it made mistakes but mistakes make you strong not
just before we get into it you need to know that your diet plan or your nutritional
plan is a lot more important than you think.
It is a lot of people workout like crazy at the gym but then
they eat the wrong kind of food and then they wonder why they can't seem to
gain any muscle.
if you don't have a good nutritional plan then you're
planning to fail so with that in mind.
let me give you my nutritional plan that's definitely gonna
help you out.
NO#1: Double The Meal What You Eat
You got to eat a lot more. you might say well sir I eat a
lot of food well it's not enough.
if you're not gaining the weight. you got to eat more than
or at least 3,500 calories a day.
I almost doubled the amount of food that I ate.
For example: I used to eat one slice whole-wheat bread with
tomato two eggs
and my weight was at 74 kilograms now I ate two slices with
four or five eggs.
Sometimes Add fruits
NO#2: Eat Healthy Carbs
You need a lot more nutrient-dense and healthy carbs like whole
wheat pasta brown rice whole wheat bread potatoes and sweet potatoes and oatmeal.
Friends, I ate so much oatmeal
NO#3: Use Whey Protein
Now, Of course you don't need to use this you can just go
natural but I would suggest this because it really will help your muscles to
grow faster.
And use good quality whey protein that will give your
muscles.
NO#3: Eat Animal Based Protein
You got to eat more lean meat, beef, chicken, fish and
especially eggs will give you the protein you need I ate a lot of Eggs because
they are affordable and it's high-quality protein.
beef is also great because it has all the essential amino acids
and creatine.
NO#4: Plant Based Protein (For Vegetarian)
If you're a vegetarian you can also get really good protein
from vegetables, if you're not a vegetarian you'll still need good vegetables
in your diet.
I ate mostly green vegetables to gain muscle like spinach
and broccoli and then you will also need a healthy fat for your overall health
and strength.
I got most of mine from healthy Whole Foods like beef, dairy
products, fatty fish, olive oil, nuts and avocados.
NO#5: How Many Times To I Eat Per Day And My Meal Plan
My best is six, Three main meals and then three snacks in
between now with this in mind.
let me I put to you what and how much I normally eat in a
day now
That I'm 90 kilos,
For breakfast;
I normally eat out so I use 8 tablespoons of
oats, one medium banana, one handful mixed nuts, 250 millilitres whole milk and
one scoop whey protein.
And then after two and a half to three hours, it's snack time;
I take a protein shake: 250 millilitres milk, one scoop whey protein, one
medium banana and three strawberries.
And then for lunch;
Egg on toast two slices whole wheat
bread, six slices of tomato, a half avocado and four large eggs.
And then later for snack;
Protein shake again 250 millilitres
of milk, one big scoop whey protein, one
medium banana, one cup of oatmeal, one tablespoon of peanut
butter.
And then for dinner;
Two cups whole wheat pasta or brown
rice and I use 300 grams of chicken or beef or fish and then 150 grams of
vegetables like broccoli or spinach.
And then a bit later another snack;
Is 250 millilitres
of milk to fruits a handful mixed nuts and one scoop of whey protein.
Now this is my basic meal plan every day.
You Say: I get too
tired of eating the same thing over and over but it gives you a rough estimate
or an idea of how much I eat and what type of food.
I eat so it's always between 3,600 to 4,000 calories a day.
if you do workout and eat consistently the right way you well gain the muscle.
Thanks for reading this blog I Hope You Learn From This Blog
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