Need a diet plan to gain weight?

Question

Hey everyone im a skinny guy 20 years old and 6 feet tall 65kg weight and i play martial arts and now i decided to do bodybuilding with martial arts together.So kindly tell me a diet plan
what should i have to eat and
what should be the supplements and
what should be the routines ?
Update: I need an athletic body like farhan akhtar , Sidharth malhotra

Answer 1

Hello Ramis J

To optimize your nutrition, aim for a macro split of 40% carbohydrates, 30% protein, and 30% fat. This ratio is not only popularized by Arnold Schwarzenegger but is also recommended by CrossFit. Focus on quality foods and steer clear of processed foods like bread, cookies, ice cream, and fast food.

Start by determining your current daily calorie intake and then add 500 calories. If you’re losing weight, bump up your intake by 300 to 500 calories. If you’re getting fat, cut back by 200 to 300 calories. Adjust your calorie consumption based on how your body responds.

When it comes to carbohydrates, prioritize options with a low glycemic index. Olive oil is a fantastic and convenient source of healthy fats.

Aim to eat 4 to 6 times daily, ensuring each meal is as close as possible to the 40/30/30 macro split. It’s best to avoid consuming the majority of your calories at dinner.

Regarding supplements, if you’re getting enough protein from food, there’s no need to rely on protein shakes. Instead, consider high-quality multivitamins and fish oil.

For your workout routine, keep it to a maximum of three times a week since you also practice martial arts. Train at high intensity and focus on compound movements like squats, deadlifts, and bench presses. Keep your sessions under an hour and take additional rest days as needed. Remember, recovery is just as crucial as training.

I hope this helps, and good luck with your endeavor!

Answer 2

Hi Ramis! It seems as though you're quite active with a very fast metabolism. If you want to gain weight at a healthy rate, I would advise you to eat 3,000 calories a day. According to macro calculators, you would gain about one pound a week if you stuck to 3,000 calories.

You should be taking in about 150 - 180 grams of protein a day, about 200-400 carbs a day, and about 70-80 grams of fat per day. These are fairly large ranges, but try to stick more to the calories you are taking in rather than the actual protein/ carb and fat counts.

To meet these goals, I would try and eat five times a day. For breakfast, I would have a good portion of fats, carbs, and proteins. I would do oatmeal, a banana, a few eggs, and maybe some turkey bacon or chicken sausage. I would also have one or two protein shakes a day. There are plenty of "Mass gainer" shakes that you can buy that actually help you reach large caloric goals, or you can stick to regular whey isolate or plant-based protein powders. I recommend drinking one a few hours after breakfast, and one before dinner.

For lunch, I recommend having chicken or steak with rice and vegetables. You can eat chicken thighs or chicken breasts, and you can pair it over a bed of rice and some asparagus or broccoli. You can even make homemade potato wedge fries to increase the number of carbs you'll intake. Also, try incorporating olive oil or coconut oil in the foods you cook.

Have snacks throughout the day as well. Stick to almonds, peanut butter sandwiches, avocados- anything with omega fats, that will help you reach your goals.

Dinner can be the same as lunch, just make sure to have a protein paired with sources of carbs! If you need any more advice please just let me know and I hope this helped.