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Dietician Sheela Seharawat

90-Day Weight Gain Plan: Gain Weight the Healthy Way

90-Day Weight Gain Plan: Gain Weight the Healthy Way

"Looking to gain weight the healthy way? Our 90-Day Weight Gain Plan is here to guide you. With the right combination of calories, nutrients, and strength-building strategies, this plan ensures you gain lean muscle and achieve your ideal weight in a sustainable manner." – Dietician Sheela Seharawat

Gaining weight can be just as challenging as losing it. Many people struggle to put on healthy weight, often resorting to unhealthy methods that lead to rapid weight gain and potential health risks. However, a sustainable and healthy weight gain plan focuses on building lean muscle mass while maintaining overall health.

This 90-day plan, designed by Dietician Sheela Seharawat, emphasizes a holistic approach:

1. Calorie Surplus:

• Calculate your daily calorie needs: This is the foundation of any weight gain plan. You need to consume more calories than your body burns daily to create a calorie surplus.
• Focus on nutrient-dense foods: Prioritize whole foods like lean proteins (chicken, fish, beans, lentils), complex carbohydrates (brown rice, quinoa, sweet potatoes), healthy fats (avocado, nuts, seeds), and fruits and vegetables.
• Increase calorie intake gradually: Avoid drastic increases in calorie consumption, which can lead to digestive issues and discomfort. Add 250-500 calories per day to your current intake and adjust as needed.

2. Strength Training:

• Incorporate regular strength training: Resistance training is crucial for building muscle mass. Aim for at least 2-3 strength training sessions per week, focusing on compound exercises like squats, deadlifts, bench press, and rows.
• Progressive overload: Gradually increase the weight, repetitions, or sets you're lifting to continuously challenge your muscles.
• Rest and recovery: Adequate rest is essential for muscle growth. Allow your muscles time to recover between workouts.

3. Prioritize Protein Intake:

• Consume adequate protein: Protein is the building block of muscle. Aim for 1 gram of protein per pound of body weight daily.
• Spread protein intake throughout the day: Consume protein with each meal and snack to support muscle protein synthesis.
• Consider protein supplements: Whey protein powder can be a convenient way to increase protein intake, especially after workouts.

4. Stay Hydrated:

• Drink plenty of water: Water is essential for various bodily functions, including muscle growth and recovery.
• Carry a water bottle: Keep it with you throughout the day to remind yourself to sip regularly.

5. Monitor Progress:

• Track your progress: Regularly monitor your weight, body measurements, and strength gains.
• Adjust your plan as needed: Based on your progress, adjust your calorie intake and training regimen to optimize results.
• Consult with a professional: Work with a registered dietitian or certified personal trainer to create a personalized plan that meets your specific needs and goals.