1. Overview of the Program
This weight gain program is intended for those who wish to increase their muscle mass, strength, and general energy levels while gaining a healthy body weight.
The program emphasises strength training, healthy rest, balanced meals, nutrient-dense foods, and consistency.
2. GOALS OF THE PROGRAM
Boost a healthy weight
Increase your lean muscle mass.
Boost digestion and appetite
Boost your endurance and strength
Boost self-esteem and body proportions
Create wholesome eating habits that last a lifetime.
3. THE WORK OF HEALTHY WEIGHT GAIN
Gaining weight in a healthy way occurs when:
You take in more calories than you expend.
Nutritious foods, not junk food, provide calories.
Strength training promotes the growth of muscles.
Muscle recovery is made possible by getting enough sleep.
This program prevents unhealthy weight gain from junk food, which can result in weakness, fat gain, and poor health.
4. The early hours of the day (5:00–6:00 AM)
Get up early in the morning.
Drink warm water.
Energy Drink
Join Us for Regular Yoga, Aerobic, Zumba, and Other Workouts in Our Community.
Select one:
Five soaked almonds in warm milk
Peanut butter and banana
Dry fruits (walnuts, raisins, and almonds)
5. Morning meal (7:00–8:00 AM)
Protein-rich, balanced breakfasts should include Super Delicious Shake Mix, protein shakes with water, or low-fat milk.
Select one:
Two to three whole eggs
150 g of paneer bhurji plus two rotis
An omelette with vegetables
Milk-cooked oats with bananas and nuts
6. Snack in the middle of the morning (11:00–12:00 PM)
Select one:
Fruit smoothie (banana, dates, and milk)
Butter-boiled potatoes (small portion)
Chaat with sprouts and peanuts
7. Lunch (1:00–2:00 PM)
Protein-rich, balanced lunches should include a Super Delicious Shake Mix, protein shakes with water or low-fat milk, and balanced, high-calorie meals.
One and a half cups of rice OR two to three rotis
Chole, Dal, and Rajma
Curd or paneer
Veggies
Lemon-topped salad
8. Snack in the evening (4:00–5:00 PM)
Select one:
Sandwich with peanut butter
Milk and protein shake
Roasted peanuts, or makhana
A handful of nuts plus fruit
9. Dinner (7:00–8:30 p.m.)
A balanced, nutrient-dense, and protein-rich dinner should include a protein shake with water or low-fat milk or a Super Delicious Shake Mix.
Select one:
150 g of paneer or tofu plus veggies
Fish or chicken plus rice or roti
Dal, rice, and ghee
Roti and vegetable curry
10. Bedtime (9:00–10:00 PM)
Turmeric-infused warm milk
Dates and milk
11. INTAKE OF WATER
Drink three to four litres every day.
Remember to Consume One Litre for Every 20 Kg of Weight
Throughout the day, take tiny sips of water.
Avoid drinking water right before or right after eating.
12. FOODS INCLUDED
Paneer, milk, and curd
Fish (if not vegetarian), chicken, and eggs
Seeds and nuts
Peanut butter
Whole wheat roti, potatoes, and rice
Fruits such as dates, bananas, and ma
13. FOODS TO AVOID
Too much junk food
Sugary drinks
Alcohol
Smoking
Missing meals
14. Daily Workout Routine
Have to join our Online workout sessions regularly
Workout with Our Community where We Provide Yoga, Aerobic, Zumba Dance and Different kind of Workouts Regularly.
Beginners should start slowly and increase intensity weekly.
15. SLEEP & RECOVERY
Sleep for 6 to 8 hours
Avoid late nights
Rest days are important for muscle growth
Avoid mobile screen usage 1 hour before bedtime
16. PROGRESS TRACK
Weigh yourself once a week.
Take full body photos every 2 weeks.
Monitor progress.
Observe stamina and energy
17. EXPECTED RESULT
Week 1-2: Improving energy Level
Week 3-4: Visible Weight Increase
Week 6-8: Muscle Gain and Better Body Shape
Week 12: Healthy weight, strength, and confidence
18. IMPORTANT NOTES
The result may vary depending on consistency, genetics, and metabolism. This is a general program, not a prescription. If you are ill, please consult your doctor. The Weight Gain Program is a healthy, natural, and safe weight gain program. By following this program, an individual can safely gain weight and increase strength, energy, and health.
