Weight: 57kg
Height: 5'7
Age:18
Goal:60kg in 3 months
My goal is to put on 3 kg in 3 months, i'm a hard gainer.... also i work quite a physical job sometimes walking up to 12km at work. So i burn a lot of calories.
Here's might diet plan for the next 3 months: At work i can't heat up food so or lunch i have to have something i can eat fast and eat cold.
Breakfast:
3 eggs
3 weatbixes
or 60grams of oats
Lunch:
4 chicken tenders put in a rap
1 mandarin
2 choc chip muffins
Prework out:
Pasta meal
Post workout:
150grams of rice with either chicken or sausages
Weight gainer Shake
Dinner:
200grams of rice with steak, chicken or sausages.
Using my fitness pal: Calorie intake: 3300
If you guys have any tips on what i can add or remove to improve my weight gain please comment:
Also should i weight myself at the start of the week like Monday morning and wait a week to weigh myself again, or weigh yourself everyday?
Height: 5'7
Age:18
Goal:60kg in 3 months
My goal is to put on 3 kg in 3 months, i'm a hard gainer.... also i work quite a physical job sometimes walking up to 12km at work. So i burn a lot of calories.
Here's might diet plan for the next 3 months: At work i can't heat up food so or lunch i have to have something i can eat fast and eat cold.
Breakfast:
3 eggs
3 weatbixes
or 60grams of oats
Lunch:
4 chicken tenders put in a rap
1 mandarin
2 choc chip muffins
Prework out:
Pasta meal
Post workout:
150grams of rice with either chicken or sausages
Weight gainer Shake
Dinner:
200grams of rice with steak, chicken or sausages.
Using my fitness pal: Calorie intake: 3300
If you guys have any tips on what i can add or remove to improve my weight gain please comment:
Also should i weight myself at the start of the week like Monday morning and wait a week to weigh myself again, or weigh yourself everyday?
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