How to quickly gain 20 pounds of weight

Rapid weight gain of 20 pounds can be achieved through a combination of scientific diet and reasonable exercise. The main methods include increasing calorie intake, choosing high nutrient density foods, regular strength training, ensuring adequate sleep, and monitoring health indicators.

1. Calorie surplus:

It is necessary to create a daily calorie surplus of 500-750 calories, which can be achieved by increasing the number of meals or single meal portions. The formula for calculating basal metabolic rate is body weight kg × 24 × activity coefficient, and the activity coefficient of office population is about 1.2-1.3. It is recommended to use apps such as Mint Health to accurately record daily intake, and prioritize adding meals after breakfast and training. Nut sauce paired with whole wheat bread is an ideal high calorie meal option.

2. Nutritional ratio:

The protein intake should reach 1.6-2.2g/kg body weight, and high-quality proteins such as eggs, salmon, and Greek yogurt should be selected. carbohydrates account for 50% -60% of total calories, and low glycemic index staple foods such as oats and sweet potatoes are recommended. Healthy fats account for 25% -30%, and avocados and chia seeds can provide monounsaturated fatty acids. 30-40ml of water should be replenished per kilogram of body weight, and sufficient water should be involved in muscle synthesis.

3. Resistance training:

Perform 3-4 whole-body strength training sessions per week, and compound movements such as squats, hard pulls, and bench presses can stimulate the growth of multiple muscle groups. Using a weight of 8-12 RM, rest between groups for 90 seconds. Novices can start with manual training and gradually increase their weight-bearing capacity. Supplementing with whey protein and fast carbon within 30 minutes after training can maximize the rate of muscle protein synthesis.

4. Metabolic regulation:

ensures that one falls asleep before 23:00 and the peak of growth hormone secretion occurs during deep sleep. You can sunbathe for 20 minutes during lunchtime, and vitamin D3 promotes testosterone secretion. Stress management is achieved through meditation and breathing training, as high cortisol levels can break down muscle tissue. It is recommended to measure body fat percentage weekly, and the proportion of muscle in weight gain should be over 60%.

5. Health Monitoring:

Monthly blood tests are conducted, with a focus on indicators such as fasting blood glucose and triglycerides. The body fat percentage should not exceed 20% for males and 28% for females. Continuous indigestion can be treated by supplementing digestive enzymes and probiotics to improve intestinal absorption. During the weight gain period, it is still necessary to maintain 150 minutes of aerobic exercise per week to maintain cardiovascular and pulmonary function.

It is recommended to prepare food scales and body fat scales to accurately record data when implementing weight gain plans, and to use olive oil for low-temperature quick stir frying to preserve nutrients during cooking. For breakfast, you can eat oatmeal nut Congee with more than 500 calories. After training, you can add bananas and whey protein powder. Pay attention to changes in waist to hip ratio. For males with a waist circumference exceeding 85cm and females with a waist circumference exceeding 80cm, adjust your dietary structure. During the muscle building period, protein should be evenly distributed to 4-6 meals per day, and casein slow-release protein can be consumed 2 hours before bedtime. Maintain patience. A healthy weight gain of 20 pounds usually takes 4-6 months, and rapid weight gain may lead to metabolic problems such as fatty liver. Regularly conduct INBODY body composition testing to ensure that muscle growth ratio is superior to fat growth.