I know how hard it is to bulk up for a skinny guy/girl in India, especially if you are living on a tight budget. Today I am gonna share with you some of the actual working facts and some of the best weight gainers in India that helped me increase my body weight with my muscle mass. Also, I will try to clear out some of the myths that prevail in the Indian mentality about Mass gaining. Before diving deep let’s clear some of the basic fundamentals
What Should be your body weight?
Have a look at the chart below to find your ideal body weight. Your ideal weight can also be approximately calculated with BMI(Body Mass Index).
- Those who have a BMI of less than 18.5 are underweight and need to gain more mass.
- A BMI of between 18.5 and 25 is ideal.
- Somebody with a BMI between 25 and 30 is called as overweight and need to lower their calorie intake.
- A person with a BMI over 30 is obese and needs to reduce their weight or else they will face some serious consequences in future.
|91 to 115 lbs.||119 to 138 lbs.||143 to 186 lbs.||191 to 258 lbs.|
|94 to 119 lbs.||124 to 143 lbs.||148 to 193 lbs.||198 to 267 lbs.|
|97 to 123 lbs.||128 to 148 lbs.||153 to 199 lbs.||204 to 276 lbs.|
|100 to 127 lbs.||132 to 153 lbs.||158 to 206 lbs.||211 to 285 lbs.|
|104 to 131 lbs.||136 to 158 lbs.||164 to 213 lbs.||218 to 295 lbs.|
|107 to 135 lbs.||141 to 163 lbs.||169 to 220 lbs.||225 to 304 lbs.|
|110 to 140 lbs.||145 to 169 lbs.||174 to 227 lbs.||232 to 314 lbs.|
|114 to 144 lbs.||150 to 174 lbs.||180 to 234 lbs.||240 to 324 lbs.|
|118 to 148 lbs.||155 to 179 lbs.||186 to 241 lbs.||247 to 334 lbs.|
|121 to 153 lbs.||159 to 185 lbs.||191 to 249 lbs.||255 to 344 lbs.|
|125 to 158 lbs.||164 to 190 lbs.||197 to 256 lbs.||262 to 354 lbs.|
|128 to 162 lbs.||169 to 196 lbs.||203 to 263 lbs.||270 to 365 lbs.|
|132 to 167 lbs.||174 to 202 lbs.||209 to 271 lbs.||278 to 376 lbs.|
|136 to 172 lbs.||179 to 208 lbs.||215 to 279 lbs.||286 to 386 lbs.|
|140 to 177 lbs.||184 to 213 lbs.||221 to 287 lbs.||294 to 397 lbs.|
|144 to 182 lbs.||189 to 219 lbs.||227 to 295 lbs.||302 to 408 lbs.|
|148 to 186 lbs.||194 to 225 lbs.||233 to 303 lbs.||311 to 420 lbs.|
|152 to 192 lbs.||200 to 232 lbs.||240 to 311 lbs.||319 to 431 lbs.|
|156 to 197 lbs.||205 to 238 lbs.||246 to 320 lbs.||328 to 443 lbs.|
|BMI||19 to 24||25 to 29||30 to 39||40 to 54|
If you are reading this article, probably you fell into the category of underweight and need to gain some mass. The single and most important advice I can give to anyone is EAT MORE! More than you do on regular basis. But simply by eating more you will be getting a lot of unhealthy fats and calories. you will need a proper diet with proper vitamins and minerals, enough protein, carbs, healthy fats, and some other macronutrients along with some micronutrients. have at least 3-6 meals per day and try to fulfill your daily calorie requirements.
Start hitting the Gym.
This is probably one of the most important aspects of our life. We need to take care of our health. A good life shall reside in a healthy mind and a healthy body. Doesn’t matter if you want to bulk up, lose some extra weight, stay fit or have an active lifestyle, going to the gym is a mandatory lifestyle routine in my opinion. Always work with progressive overload and train each muscle-group 2X per week. Also while working out, have 80% of compound lifts and 20% of isolation exercises. Also Checkout this amazing Gym Bag
Always be in Calorie & Protein Surplus.
Being in Calorie Surplus simply means having more calories than you burn. Assume you were burning 2000 calories per day and then you started working out, so now you will be burning somewhere 2300 calories. your goal should be to have at least 2300 calories on daily basis. as of protein take 1.2 gram of protein per body weight(lbs). Also, increase the Carb intake in your body. Ideally for bulking up the Carb to protein ratio should be 3:1.
Check out this article for Calorie Calculator.
Get a personal gym trainer and ask him for a mass building program
Since you are hitting the gym now. It is important that you know what you are doing, simply reading a blog online and watching few videos on youtube won’t help you, they will certainly guide you on what you should do and what you shouldn’t. Getting a personal trainer solves all these problems as they will tell you exactly which exercises to do and how to do it properly. They will also give you a diet chart based on your personal preference. REMEBER: everyone has a unique body based on their height, weight, age, gender, past medical conditions and much more.
During the workout, when you workout, your muscles are broken down and needs protein to build up new muscles. These new muscles are stronger and bigger in size. The process of build up muscles occurs at night. When you work out extensively you will need at least 6-8 hours of quality sleep. Most importantly, try to relax and live a happy life. Studies show that stress has a significant negative impact on your body.
Some Important tips and mass gaining hacks:
- Quit smoking!
- Have Mass gainers if you can’t reach your daily calorie intake through your daily diet.
- Do not dirty bulk. Eating a lot of fried and oily, unhygienic unhealthy food thinking that they will increase your weight is a bad idea as they are really bad for your health.
- Have healthy fats (unsaturated fats) over unhealthy fats(saturated fats)
- Treat Food Like Training.
- Eat more meals focusing on healthy carbs, high protein, high calorie and unsaturated fats.
- Some of the best foods in Indian Market for Bulking: Whole milk, curd, buttermilk, banana, cheese, ghee, oats, dry fruits, Indian Daal(curry), peanut butter, whole wheat brown bread, sprouts, etc.
- Lift heavy and be consistent.
- Say no to sugar.
The truth about Best Weight Gainers no one wants you to know!
So here is the thing. Many of the mass gainers in Indian market come loaded with Sugar and carbs and are high in calorie. The problem is, our body can’t absorb this amount of calories directly. Those mass gainers saying that they are 100% sugar-free, add artificial sweeteners and make it even worse. So what is the solution? Invest in a quality Protein Powder instead of Mass Gainer and make a homemade best weight gainers out of it, which is high in nutritional value and is extremely healthy for you. I am not saying that all the mass gainers are bad for you, I am just asking you to do your research before you buy the product. Check out this video from Fit tuber:
Also, check out another homemade Mass gainer recipe by Guru Mann. This video is taken from his bulking program “Pure Mass”: