How to get better quickly to a woman, a man of 5 kg per week: nutritional advice, approximate menu, recipes of dishes

There are situations when you do not need to lose weight, but gain weight. We will consider how to do this in a week and offer approximately the menu.

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Almost all people tend to believe that throwing extra pounds is much more difficult than, for example, to gain them. However, in fact, such an opinion is very erroneous, since a set of mass is no less complex process.

Despite the fact that for a set of even several kilograms you need to work hard enough, you can achieve the desired results even in a short time.

How to get better quickly to a woman, a man for 5 kg per week: food, dietetologists' tips

Many may be mistakenly think that for a mass gain, you just need to start eating a lot, but in fact this approach is not true. Why? Because in this case you will acquire fat, and most likely at the most inappropriate place, and the internal organs will not be happy with a large amount of irregular food.

Therefore, before starting to take any actions to gain mass, evaluate the situation in general.

Decide why do you need to gain weight. This is your desire or necessity. That is, you just do not like yourself in such a weight or you have lost weight rapidly, etc. If the second option suits you, then, first of all, consult a doctor and determine the reason for such a weight loss, since most likely the matter can be in problems with health.
Think about whether you have any contraindications for playing sports and taking some kind of food. Consider your physical activity.
Tune in morally. Immediately understand that gaining weight is quite difficult, especially if you want kilograms to gain not only fat, but also muscles.

So, the first thing you need to pay attention to is food:

Nutritionists and coach responsibly claim that most of the success in the set of mass, as well as in getting rid of extra pounds, depends on the diet.
To gain mass is needed diet. It is worth noting right away that by diet we do not mean restrictions in meals or the exclusion of some kind of food from the diet. In this case, the diet is proper and balanced nutrition, in which your body will receive the necessary nutrients, vitamins, etc. daily.
Per day, you should have at least 3 basic meals and 2 additional meals. There should be no 2-razor nutrition. Try to always eat at the same time, and not when they remembered that it should be done.
Be sure to include in your diet all the necessary nutrients: squirrels, fats and carbohydrates.
Before eating, stimulate your appetite, especially for those people who are used to eating 1-2 times a day. To do this, before eating, you can drink water with lemon, vegetable juice, a little wine
Do not lean too much on fast food, flour and oily, as it will harm your liver and stomach. You need to recover from eating foods.
There must be in your diet meat, fish, dairy products, vegetables and fruits, as well as cereal. And do not forget about enough water, about 2-2.5 liters, taking into account soups, fruits, etc.

Despite the fact that you should not eat a lot of sweet, flour, etc., there is no need to limit yourself too much either. A person who wants to gain several kilograms in a short time can afford to use a little chocolate sweets, a piece of cake, oily dessert, etc. daily daily.
Of course, pay attention to the portions of food consumed. It is enough for women and girls to increase their servings by 1.5-2 times, to men and people who have hard physical work or some strong physical exertion, 2-2.5 times.
Women per day for the normal functioning of the body need an average 1800-2500 thousand feces., men - 2300-3000 thousand cal. For a quick set of mass, it is necessary to increase the number of calories consumed per day by 1.5-2 times, depending on work, presence/lack of physical activity, ailments, etc.

How to get better quickly to a woman, a man of 5 kg per week: physical activity

Physical activity is needed not only to say goodbye to extra pounds, but also to gain them. Therefore, in addition to proper nutrition, it is necessary to devote time to physical exercises.

Start with light warm -upso that your muscles are warmed up. Such a small physical activity will prepare you for further exercises and wake your appetite.
Next, select such exercises that you can do not to harm yourself. For example, heavy classes with a bar will not suit people with their backs, however, swimming is suitable for them. The same can be said about people with sore knee joints, they are unlikely to be able to qualitatively perform squats, but will be able to engage in swimming.
It is no less appropriate to devote time to press exercises, push -ups.
People who have contraindications for sports can replace them with walking.
You need to train 3-4 times a week, devoting 15-20 minutes. Warm up and 40-45 min. The main training.

Remember, the lack of training during the weight gain will lead to the fact that you will gain the desired kilograms with fat, which will be deposited in your most inappropriate places. If you eat correctly and at the same time engage in sports, you will get an increase in weight at the expense of the muscles and, accordingly, your appearance will not only not suffer, but will also improve significantly.

How to get better quickly to a woman, a man of 5 kg per week: an approximate menu, recipes of dishes

The menu will depend on different factors, for example, gender, age, physical activity, of course, capabilities, etc. Therefore, we present to you an approximate menu that can be adjusted, adding or removing either a dish, product.

Approximate menu for a day for a mass of mass for a girl, women:

Option No. 1

Breakfast: oatmeal in milk with dried fruits (100 g in dry form), 2 eggs, tea with sugar.
Snack: pear.
Dinner: boiled rice (in dry form 75 g), boiled chicken (100 g), vegetables.
Snack: 250 ml of fat kefir, fruit.
Dinner: boiled potatoes (130 g), baked mackerel (150 g), tea.

Option No. 2

Breakfast: oatmeal in milk (in dry form 90 g), a sandwich of whole grain bread and red fish (fish 50 g), tea.
Snack: apple.
Dinner: Buckwheat porridge (dry 100 g), boiled chicken fillet (100 g), vegetable salad.
Snack: cottage cheese (150 g), tea.
Dinner: Casserole of potatoes, fish, vegetables and cheese (200 g), tea.

For a menu man, it will be like this:

Option No. 1

Breakfast: Oatmeal porridge in milk (in a dry form of 120 g), 2 eggs, a sandwich sandwich with whole grain bread.
Snack: banana, kefir (200 ml).
Dinner: pearl barley (120 g in dry form), boiled veal (200 g), vegetable salad, tea.
Snack: Cottage cheese casserole (200 g), yogurt (200 ml).
Dinner: Salad from a sea cocktail (200 g), boiled rice (120 g in dry form), tea.

Option No. 2

Breakfast: wheat porridge (120 g in dry form), an omelet of 2 eggs, tea.
Snack: yogurt and bun (100 g).
Dinner: pork stewed with vegetables (300 g), buckwheat porridge (dry 50 g), tea.
Snack: Cottage cheese (150 g), kefir (200 ml).
Dinner: Baked mackerel (250 g), vegetable salad (200 g), tea.

As you can see, eating right is quite simple and very tasty. At the same time, it is worth noting the budget of such a diet, to eat tasty and correctly is not always expensive.

Well, in order to make it easier for you to gain the desired kilograms, we present to your attention several recipes for the right and delicious dishes.

Casserole of fish, potatoes and vegetables

You can eat such a dish for lunch and dinner. Using such a yummy, you will receive all the necessary beneficial substances.

Pipli fillet - Paul kg
Onion - 2 pcs.
Carrots - 2 pcs.
Tomatoes - 3 pcs.
Potato - 2 pcs.
Cheese - 200 g
Milk - 130 ml
Eggs - 4 pcs.
Vegetable oil
Salt, Oregano, Provencal herbs

Initially, we will prepare potatoes in order to reduce the time of cooking the entire dish. To do this, clean it, boil it, and then cut it with not thick circles.
Peel and cut the onions in half rings.
We clean the carrots and three on a large grater.
My tomatoes are cut into circles.
The cheese must be rubbed.
The fish must first be defrosted, and then cut into small cubes. After salt, we shake it with spices. You can use any other fish without bones.
Lubricate the baking dish with vegetable oil and put potatoes in it.
Put the fish on top of the potatoes.
Send onions, carrots and tomatoes to the fish. Salt the upper layer of the casserole.
Beat the eggs with milk, salt and pepper the mass. Pour it into the shape with the casserole.
Send the dish to bake in a warm -up oven for half an hour.
After this time, sprinkle with grated cheese and send it for another 10 minutes to the oven.
Serve the dish hot.

Salad of seafood and vegetables

Such a nutritious salad is perfect for dinner. To prepare such a dish, you can use different seafood and vegetables, periodically changing them so that the salad does not come in.

Sea cocktail - 370 g
Avocado - 100 g
Egg - 2 pcs.
Cucumber - 2 pcs.
Cheese - 120 g
Garlic - 1 clove
Lemon juice - 10 ml
Soy sauce - 30 ml
Olive oil - 30 ml
Salt, basil, oregano

Seafood you can use any you love. We offer to buy a sea cocktail. Defrost the cocktail, leaving it at room temperature for several hours. After rinse.
Peel the avocado, remove the seed from it and cut into small pieces. You will do the same with a cucumber.
Boil the eggs, clean and chop finely.
Pass the garlic through the press.
Grind the cheese with a grater.
In a saucepan, heat the oil, add a sea cocktail to it. Within 1 min. Fry seafood, constantly stirring them.
After pour soy sauce, garlic and lemon juice into the container, add salt and spices, prepare another 1 min.
Next, transfer the contents of the saucepan to the salad bowl.
Add avocados, cucumber and eggs with cheese there.
Mix the dish and, if desired, add a little more soy sauce and lemon juice to it to it.

Banana cocktail for weight gain

Sometimes additional meals can be replaced with cocktail use. One of the most delicious and easy to prepare is banana.

Bananas - 2 pcs.
Milk - 500 ml
Orex mixture - 50 g
Honey - 30 g
Cottage cheese - 150 g

Clean the bananas.
Place all the products in the blender bowl and grind until a homogeneous state.
If the cocktail is too thick, add a little milk to it.
Such a cocktail will charge you with energy and force for the whole day.

And another version of the nutrient cocktail:

Ovsyanka - 75 g
Cottage cheese - 100 g
Milk - 50 ml
Peanut oil - 1.5 tbsp. l.
Banana - 1 pc.

Grind oatmeal with a blender.
After connecting all the ingredients and, by placing them into a blender bowl, grind it until a homogeneous state.
If necessary, add more milk to the cocktail.
Such a cocktail is best used after physical exertion, as it will restore the forces spent and accelerate the process of gaining mass.

The mass set is quite complicated and a long process. However, if everything is done correctly and listen to the advice of specialists, the first 5 kilograms can be seen after 1 week.