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Weight Gain & Muscles Building Plan

Weight Gain Program

FitSquad's Weight Gain Program

As genetics play an important role in weight gain, some clients may have difficulty gaining weight, especially if they have inherited a high resting metabolic rate. Before recommending a weight gain program, possible illnesses and psychological disorders associated with malnutrition (for example, anorexia nervosa) that can cause weight loss should be ruled out.

The number of additional calories a person needs to gain 450 grams of muscle tissue has not been precisely determined. However, research suggests that an excess of 2,800 to 3,500 kcal is needed. Therefore, adding 400-500 kcal to a person’s estimated daily calorie requirement (resting metabolic rate + occupational activity level) should result in a gradual weight gain of 450 grams per week (Williams, 1992). Calorie intake should also be adjusted for additional calories consumed during exercise.

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Diet To Weight Gain

It is advisable to consult a nutritionist who is experienced in planning diets for weight gain. When comparing a person’s typical nutrient intake to the recommended daily intake, the same guidelines described for weight loss programs should especially be considered.

In order for the client’s weight gain to be due to an increase in lean mass and not an increase in body fat, it is necessary:

  • Use the body composition method to calculate a healthy target body weight and lean mass gain.
  • Plan a balanced, high-calorie diet, in which 60 to 65% of the total kilocalorie intake comes from carbohydrate sources; From 12 to 15% from protein sources, and from 23 to 25% from fats.
  • Increase your daily protein intake from 1.2 to 1.6 grams per kilogram of body weight to gain muscle mass.
  • Regularly monitor your body composition with weight gain programs.
weight gain program

Exercise Routine To Gain Weight

As part of the weight gain program, strength training to increase muscle size should be recommended. The best approach to maximizing muscle mass development is a high volume strength training program. Since some clients may not be able to handle that training volume at first, beginners should start slowly with only three sets of each exercise at the prescribed intensity. reducing the number of exercises for each muscle group. Depending on the client’s goal, it should be enough to gain lean mass. However, some patients may need to gradually increase training volume to achieve further gains in muscle size and lean mass. Here are some tips to keep in mind when designing an exercise routine for this purpose.

Guidelines For The Prescription Of The Exercise For Weight Increase

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    Mode: strength training.
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    Intensity: 70 to 75% of 1 RM or 10-12 RM. Series: three for beginners; more than three for advanced.
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    Number of exercises: one or two per muscle group for beginners; three to four per muscle group for advanced.
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    Duration: 60 minutes or more.
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    Frequency: 3 days a week for beginners; 5 to 6 per week for advanced.
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    Duration of the program: depending on the desired weight gain.


What type of food should be provided in the meal plan?

Our food includes homemade ingredients. No beverages cut down on fats or fertilizer additives.

How often should my diet change?

Fresh food will be given every seven or fifteen days if necessary. A food chart will be created based on a careful review of last week’s progress.

I have tried many weight gain programs in the past but nothing works or gained weight. How is your program different?

We believe in its support so, through this program, we are working on eating habits in your lifestyle. The foods supplied promote homemade Indian food products. We teach our clients to understand their physical needs and make them understand their own bodies and needs. Achieving health, flexibility, and believing in FitSquad is something we really value.

How much weight can I lose in a month?

There is no clear answer to this question. It depends on your current weight and how you follow the given plan. On average, our subscribers lose up to 5 pounds [5 kg] in one month.

When will I see the results?

Just as eating disorders can have a devastating effect on the body, so too can eating healthy. It may not be a relaxing feeling, but you will start to feel better, more energetic, and less in a week or two of following a diet and exercise. Weight loss, or more fat loss, is a product. If you follow this plan, you will get results.

What type of exercise is recommended?

Any type of exercise such as weight training, HIIT, running, yoga, etc. That is recommended for what is exciting and fun for you. There are no clear answers to these questions. Everyone is different and their needs are different.

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