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How to increase 10kg in just 7 days
This shake will get you calories from 80g protein, g carbs and 28g fats. Avoid weight gainer supplements. Buy regular whey protein instead, and make your own weight gainer with oats and milk. Milk is tasty, portable and requires no preparation. Failing to plan is therefore planning to fail. This means you get variety by eating a different meal each time. But you eat the same four to five meals every day. Eating the same every day will make your grocery list easier. You have less ingredients to buy, and just multiply by seven days. The better you do your groceries, the less likely you are to run out of food mid-week and then skip meals. Put some mixed nuts or trail mix in your bag just in case. Your body uses the food you eat to recover your muscles and build new ones. This is what happens to people who eat more calories than they burn. You want to go from skinny to muscular, not chubby. You must therefore lift. More effective than machines because you must balance the weight yourself. Safer because you control how the bar moves. More effective than dumbbells because the weight is heavier, and you can add as little as 0. Squats , Deadlifts , Bench , Press , Rows. These exercises work several muscles at the same time, with the heaviest weights. They trigger maximum strength and muscle growth in your entire body. The big fives must be the bulk of your routine. Always try to lift more weight than last time. You must add weight. Proper form also prevents injuries and help you lift heavier so you gain more strength and muscle mass. Muscles need rest to recover from your workouts. Eating more calories will. Cardio is therefore not a good idea. Do the strict minimum to gain muscle. Do a training program proven to work instead of making your own.
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