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 Testimonial
EVOLUTION OF EDUCATION IN INDIA: A HISTORICAL PERSPECTIVE
It was an overwhelming wish of my wife, Mrs. Adarsh, Advocate, that the manuscript of the four books handed over to her by her late father, Principal Lachhman Dass Bhimbat, be published so that the people of the country may know about their great cultural heritage... The manuscript was in longhand. There were several cuttings and interlineations. It was a tough job to edit the same... We approached Shri Wadehra... He did it...
Mr. Harbhagwan Singh, Senior Advocate, Punjab & Haryana High Court
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Home » Healthcare » General Health
 HOW TO GAIN WEIGHT
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Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, …
Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you’ll no longer be skinny. Squat often.
Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.
6. Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein:
- Red Meat. Ground round, steaks, deer, buffalo, …
- Poultry. Chicken breast, whole chicken, turkey, duck, …
- Fish. Tuna, salmon, sardines, mackerel, …
- Eggs. Eat the yolk, it’s full of vitamins.
- Dairy. Milk, cottage cheese, quark, yogurt, whey, …
7. Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.
- Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it.
- Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.
- Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, …
- Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, …
8. Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything.
- Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating.
- Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
- Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress.
- Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. Use the StrongLifts 5×5 spreadsheet.
Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs.
- Breakfast: 100g oats, 50g raisins, 1scoop whey
- Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
- Lunch: 200g white pasta, bolognese sause, parmesan cheese
- Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
- Post workout shake: 1.5scoops whey, 60g oats, milk, banana
- Dinner: 200g white pasta, bolognese sause, parmesan cheese
- Pre bed: cottage cheese, berries, flax seed, fish oil
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