Muscle Gain Diet Plan 7 Days

muscle gain diet plan 7 days | Diet program to gain weight 8 kg per week | Are you looking for a diet plan for fattening or a healthy diet to gain weight in order to get the shape you desire or in order to obtain the muscle mass that you dream of?

You must know that the process of gaining weight or losing weight requires a well-thought-out and integrated diet in order to be able to reach the weight you want. That is why we always advise you to have your healthy systems rich in whole grains, fruits, vegetables and meat, because this helps to strengthen the body and restore balance. mechanism.

We talked in a previous article about a daily diet program to gain weight and a diet to gain weight in a week of 3 kilos, and today we will talk about a diet program to gain weight 8 kilos per week.

Causes of excessive thinness:

There are many factors and reasons that impede gaining weight and reaching the desired weight, and the most important of these reasons are:

Heredity Many cases of excessive thinness are due to genetic factors and genes.
An unbalanced health system leads in some cases to weight loss.
Activity and movement also lead to weight loss as the body burns more calories than what it eats on a daily basis.
Some diseases caused by smoking lead to excessive thinness as well.
Hyperthyroidism also causes weight loss. You can learn about the treatment of active thyroid gland .

How to achieve a diet program to gain weight 8 kg per week?

A diet program to gain weight 8 kg per week can be achieved by calculating the number of daily calories that the body needs to reach 8 kg:

Each kilogram equals approximately 7700 calories.
This means that we need 7,700 calories * 8 kg = 61,600 calories.
Over the course of the week we need 61600/7 = 8800 calories.
That is, we need 8800 calories daily so that we can increase 8 kg per week.

8800 calorie diet for weight gain (muscle gain diet plan 7 days):

A diet program to gain weight 8 kilos per week by applying the 8800-calorie diet to gain weight:

breakfast:

Breakfast in a diet program for weight gain 8 kg per week consists of whey poutine powder and vegetable potatoes:

Whey 90 gr.
3 cups of low-fat milk 732 grams.
6 tablespoons of peanut butter 96 gr.
3 bananas, weighing 354 grams.

Put the ingredients in the blender, add a spoonful of cocoa and mix the ingredients together so that the cocktail is ready to drink and contains 1615 calories.

Potatoes 340 gr.
vegetable oil 14 gr.
Pinch of salt, garlic and pepper.

Potatoes are placed in the microwave for 5 minutes, then they are cut and seasoned with garlic, oil and pepper and placed in a frying pan to be roasted on both sides and can be eaten with ketchup. This meal contains 366 calories.

Total calories for breakfast 1615 calories + 366 calories = 1981 calories.

Snack after breakfast (muscle gain diet plan 7 days):

This snack consists of whey protein and berries:

Whey protein powder 60 gr.
Greek yogurt 450 gr.
Two cups of berries 300 gr.
Sunflower seeds 60 gr.

We put the ingredients together and mix them well to enjoy the delicious snack. It contains 1006 calories.

lunch (muscle gain diet plan 7 days):

Lunch in a diet program to gain 8 kilos per week consists of pizza and hummus:

Basil pesto 113 gr.
4 pieces of ready made pizza cheese 114 gr.
Tomatoes 400 gr.
340 grams of mozzarella cheese.
Minced basil 14 gr.

We put the ingredients in the pizza dough and put it in the oven until it is done. This meal contains 2366 calories.

Hummus 200 gr.
Half a tablespoon of sesame butter 22 gr.
Lemon juice spoon 14 gr.
pinch of salt
Clove garlic.

We put the ingredients in the blender to get the delicious chickpeas. 322 calories. You can also see the article about making chickpeas in detail, searching for vegetarian recipes .

Total calories in lunch is 2366 calories + 322 calories = 2688 calories.

Snack after lunch (muscle gain diet plan 7 days):

This snack consists of:

A cup of oats 80 gr.
2 bananas, weighing 250 grams.
4 tablespoons of peanut butter 64 gr.
Two tablespoons of cinnamon 5 grams.

We prepare hot oats and add other ingredients to it, and this meal contains 902 calories.

small tomatoes 64 gr.
50 grams of mozzarella cheese.
1 tablespoon of olive oil 15 gr.
Quarter cup of basil 5 grams.
Pinch of salt and pepper.

We cut the ingredients of the salad and stir them together well, and this meal contains 206 calories.

Total calories for this snack is 902 calories + 206 calories = 1108 calories.

Dinner (muscle gain diet plan 7 days):

Dinner in a diet program to gain weight 8 kg per week consists of:

Red pepper 500 gr.
4 cans of tuna 660 gr.
4 tablespoons of mustard 60 gr.
4 options 800 gr.

We mix the cucumber with tuna and mustard, then clean the pepper seeds from the inside and stuff them with the ingredients. This meal consists of 848 calories.

Low fat greek yogurt 400 gr.
Mango slices 300 gr.
Avocado 420 gr.
spoonful of hot spices

We cut the ingredients together, stir them well, and enjoy the delicious taste. This meal contains 1119 calories.

Total calories in dinner 848 calories + 1119 calories = 1967 calories.

Total calories in a diet program to gain 8 kilos per week (muscle gain diet plan 7 days):

Let’s collect the calories in a diet program to gain 8 kilos per week, which is.

Breakfast 1981 calories +
Snack after breakfast 1006 calories +
Lunch 2688 calories +
Snack after lunch 1108 calories +
Dinner has 1967 calories
= 8750 calories

In order to gain 8 kg per week, we need 8800 calories per day. Thus, we have implemented a diet program to gain 8 kg of weight per week.

muscle gain diet plan 7 days