How-to-gain-weight-in-a-week? If you are wondering how to gain weight in a week, you may not care much about your health. To gain weight fast in a very short time like 1 week will not be healthy. However, in this article, I will share with you tips and tricks that help you gain weight in a short time.
First of all, I want to talk about myself. In 2007, I was 53 kilos and my height was 183 cm. The girls called me very skinny and I had no girlfriend. Of course I had to get rid of this situation as soon as possible. For this I immediately spoke to an internal medicine specialist. Namely I asked him why I couldn’t gain weight.
Gain weight is that easy!
As a result of the tests made by the doctor, it turned out that I did not have any metabolic disorders. Also, according to the stool test results, parasites such as pinworms or tapeworms were not seen in my intestines. However, it was obvious that something went wrong.
Why You Can’t Gain Weight?
Then I did a research on intestinal parasites. As a result, I thought I had signs of parasite in myself. And I went to the pharmacy and asked for a general intestinal parasite drug. I used it in accordance with the pharmacist’s usage recommendation.
I was very surprised a day later. Because I drank the medicine in the evening and after making my toilet in the morning, I saw a 10 cm white tapeworm moving in my stool. Thank God I started gaining weight after that day.
In reality, intestinal parasites cannot be detected with a single test. The doctors I consulted confirmed this. In other words, if you do not gain weight despite eating too much, the cause may be undetected intestinal parasites.
The weight gain techniques I tried before have never worked. So the reason for not gaining weight was a 10 cm tapeworm in my gut. Actually, I don’t like talking about myself. However, I had to tell them to benefit you.
After getting rid of that parasite, I immediately applied the methods of weight gain. I managed to gain a full 13 kilos in a period of 1 month but not in a week. Well, if you wonder how I did this, you can take a look at the weight gain techniques I have applied.
Weight gain techniques
Meal Count
In the process of gaining weightI increased the number of meals from 3 to 6. I used to eat more at each meal before. So I had to eat less at the next meal. Sometimes I didn’t even want to eat at the third meal.
When I started eating less, but often, I could eat more meals. So I was able to get more calories throughout the day.
Sometimes I had 3 meals and I could earn a maximum of 2200 calories. However I ate 6 meals on sports days, I managed to eat 3500 and sometimes 4000 calories.
Carbohydrate and Protein
The most important macro for gaining weight fast is definitely carbohydrate. If you do not consume enough carbohydrates, you will not be able to gain weight. So, I took care to consume complex carbohydrates from breakfast to bed at night.
The second important macro is of course protein. But if you are not exercising, there is no need to increase the protein too much. Because if you eat too much protein, you will get hungry hard and there is no place for carbohydrates in your stomach. In this way, you consume less carbohydrates and gain fewer calories daily. This unfortunately prevents you from gaining weight.
The third important macro is healthy fats. I also included them in my nutrition program. But not much because they are full. And you can see at the end of the article how I followed a diet plan to gain weight.
Nutritional Supplement
Trying to implement a good nutrition program does not always provide the nutrients that the body needs. Especially if you are a very skinny like me for a long time, you need more of important nutrients like amino acid, protein, vitamin, mineral and even water.
I did not use protein powder. However, I used a gainer. This gainer contained 70% complex carbohydrates and 30% protein. Also in this gainer were important minerals such as vitamins A, C, E, D, B and K, zinc, iron, phosphorus, calcium, magnesium.
All amino acids were contained in the protein content. In addition, my doctor told me to use creatine and glutamine supplements because I was doing bodybuilding exercises. I used them too.
Bodybuilding Exercises
More importantly, I gained 3 kilos in the first week. This was very pleasing news. Hımm, I was enrolled at the gym the second week and followed a good full body program from day one.
- If I hadn’t started to bodybuilding, I think the fat would be collected in my belly area.
The full body program allowed my body to grow proportionally. So not only my belly has grown, my legs have also thickened thanks to the leg exercises I have done.
Also I chose 2 moves for each region. I did a few repetitions instead of a lot. However, I did my exercises with large masses. And I completed my exercises in 40 minutes and went to the gym maximum 3 days every week.
12 Cups of Water a Day
Most experts do not recommend much water to gain weight. However, this is quite wrong. However, drinking water just before eating closes the appetite. Therefore, I did not drink water until at least 30 minutes before meals.
The same situation continues after the meal. Therefore, I drank 2 glasses of water 30 minutes after eating. Also, I never forgot to drink 2 glasses of water as soon as I woke up in the morning.
If you are using creatine and complex carbohydrate supplements, it is necessary to drink much more water. Thus, creatine monohydrate draws water, making you look more full.
Weight Gaining Foods
If your weight gain diet does not consist of the right foods, it is not possible to gain weight in a healthy and fast way.
I added the following nutrients to my nutrition program. And also I drank 1 cup of chamomile tea a day to open my appetite. This also reduced my stress and made me sleep better. To increase testosterone, I consumed 30 grams of dried raspberries and 2 slices of dried pineapple daily.
I also ate 15 raw almonds and 1 boiled whole egg before going to bed every night. Except that I drank 70 grams of carbohydrate and 30 grams of protein milk every day. Honey, molasses, walnuts, hazelnuts, avocados, rice, wheat bulgur, buckwheat, oats, raisins were the foods that helped gain weight in my diet.
Of course, I met my oil need by eating 1 tablespoon of coconut oil and 4 walnuts a day. Apart from that, I used olive oil in my salads. It was usually about 2 tablespoons.
Moreover I tried to consume 100 grams of meatballs and 100 grams of turkey meat every day. Now I will share the details of the weight gain diet plan I implemented.
Weight Gain Diet Example
When I woke up, I added 2 cups of water and 3-4 drops of lemon juice. All meals of my weight gain diet were as follows:
Morning breakfast (8:00 in the morning)
1 cup of chamomile tea or whole milk
7 slices of fried whole wheat bread
4 well-washed walnuts
1 tablespoon of butter oil
Then 1 tablespoon of organic honey
3 full eggs
50 grams of lean bacon
4 thin slices of cheddar cheese or 2 tablespoons of curd cheese
1 tablespoon of homemade sugar-free plum marmalade
Snack (10:00 am)
4 dried apricots
10 dry raspberries
20 raw hazelnuts
4 tablespoons of oats
1 cup of soy milk and 1 green apple
Lunch (12:00)
1 bowl of vegetable soup
100 grams of homemade meatballs and 1 bowl of yogurt with Pasta, 1 serving sauce
Boiled lentil salad with olive oil and 1 tablespoon molasses
Snack (Time: 14: 00)
Orange juice (1 glass of homemade)
Cheddar toast (must be prepared with whole wheat bread) (1 medium)
1 tablespoon of coconut oil and 1 tablespoon molasses
Coffee Time (Time: 16:00)
Coffee (1 cup of)
1 serving of homemade fruit cake (up to 200 grams)
10 dried raspberries
Just Before Sports (Time: 17:00)
400 milliliter high carb gainer
After Sports (18:30)
Creatine (5 grams), glutamine (1 scale) and whey protein supplement (20 grams) and water
Dinner (19:30)
1 serving of bulgur and 1 plate of boiled lentils
250 grams of turkey meat in the oven
Unlimited salad with olive oil
2 cups of kefir (to digest food well and gain additional protein)
5 prunes
Snack (21:00)
4 tangerines or 1 banana
2 handful of sunflower seeds
1 handful of peanuts
Before Bed
2 egg whites
15 raw almonds
1 fish oil pill and 1 pharmaton pill
On the days when I did not go to the gym, I did not apply before and after sports meals. After following this diet for 1 month, I managed to get a full 13 kg. Gaining weight is that easy! However, if these are difficult, there is another option to gain weight. To do this, drink up to 4 liters of milk a day for 4 weeks. The decision is yours. Generally I think the method of weight gain I described is healthier. However, it is the healthiest to see a dietician.