How to Gain 10kg Weight Fast ? (Full Diet & Workout Plan)

Hey guys! Due to a a lot of requests for this video, I have made this detailed plan for weight gain. If you are skinny or a hard gainer, this video is for you.
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Workout and Diet Plan PDFs: drive.google.com/drive/folder...
Follow this 3 step approach that I have curated for this problem.
It consists of 3 phases: Nutrition, Exercise, and Recovery.
Nutrition
Welcome to the ultimate guide for healthy weight gain through a well-rounded approach to nutrition. In this segment, we'll delve into essential dietary strategies to help you achieve your weight gain goals.
- Calorie Surplus: Start by gradually increasing your food intake before diving into precise calculations.
- Calorie-Dense Foods: Focus on foods that pack a calorie punch even in small servings, addressing the common issue of hard gainers not feeling hungry. Incorporate fruit juices, snacks like dark chocolate, fruits, protein bars, and cookies between meals to boost your calorie intake.
- Kind of Foods: Emphasize home-cooked or clean foods for a balance of calories, micronutrients, and overall health. A healthy individual gains weight more effectively.
- Supplements: Support your weight gain journey with supplements like Protein Powder for muscle repair, Creatine Monohydrate for lean muscle and strength gains, and Multivitamins to meet various micronutrient needs.
- Calorie Calculation: Determine your required daily calorie intake by multiplying your body weight by 35. Break it down into protein, fats, and carbohydrates based on the specified ratios.
- Get Your Blood Work Done: Investigate potential hurdles to weight gain by getting blood tests to check for abnormalities in hormones, organs, or deficiencies.
Exercise
Let's explore the exercise aspect of our comprehensive guide to healthy weight gain, focusing on building both muscle and overall fitness.
- Workout Frequency: Tailor your workout routine to your goals and body type. Include fundamental exercises like Bench Presses, Shoulder Presses, Squats, and Pullups.
- Workout Time: Keep your gym sessions efficient, especially for hard gainers. Stick to good form and aim for a workout duration of 45 minutes, with a repetition range of 8-15.
- Cardio: Balance your routine with 1-2 Low-Intensity Steady State (LISS) sessions per week on non-weight training days. Activities like cycling, brisk walking, and running fall under this category.
Recovery
In the final segment of our guide, we'll discuss the crucial role of recovery in the weight gain journey.
- Sleep: Prioritize a minimum of 7-8 hours of quality sleep. Manage stress by avoiding screen time before sleep and maintaining a consistent sleep schedule.
- Stress Management: Learn to manage stress to prevent elevated cortisol levels, which can hinder healthy weight and muscle gain.
- Active Recovery: Incorporate activities like playing a favorite sport, spending time with friends, or going for a walk on rest days.
- Hydration: Don't overlook the importance of staying hydrated.
- Ayurvedic Herbs: Consider incorporating Ayurvedic herbs such as Ashwagandha and Shilajit for additional support in your weight gain journey.
This comprehensive approach to nutrition, exercise, and recovery will guide you toward healthy weight gain. Don't forget to hit the subscribe button for more insightful content on fitness and well-being!
00:00 Intro
00:59 Nutrition
06:10 Myprotein
09:26 Exercise
13:05 Recovery

[@ByteIdeas]

Thank you so much for this video, very informative👏👏

[@mobeasssst744]

Very good content with such an amount of information in package.

[@wweraw300]

Wonderful❤❤session All doubts and problems explained❤❤

[@realworld004]

Congrats...u provided one of the best video on this topic and covered all the major issues and points .. thanks a lot ..it will be helpful 🙌

[@ABHINAVMAHAJAN]

It's my pleasure

[@TejDhr]

Finally thank you ❤

[@nishanthb6379]

👌covered a lot in 16 minutes!

[@motivationwithmishra8364]

Thank-you

[@ratnadipchatterjee4963]

Very nice video Sir 👍❤️❤️❤️❤️❤️

[@kishanlalwani3843]

Love you brother❤

[@user-cv6lk6yy3r]

Thanks 🎉🎉🎉🎉 i am getting results🎉🎉

[@The_irani_sahab]

Bodybuilding compitition prepretion video step by step

[@vaibhavarora7796]

can make videos on how to make core stronger 'not like abs not in looking' but in strength

[@user-rf5wj5xm9w]

Sir video bahut badhiya tha i like you❤❤

[@shivajichakravarty5854]

Diet plan if working out early morning

[@barotkishan626]

Thank you🔥🚩🇮🇳🙏

[@bikashmahato7061]

Sir its been almost a year, i requested you to make a video on gym workout for cricketers but its not yet.. It will be very helpful if you could make proper video on it😊

[@rushikeshmahajan7789]

Which kind of blood test to be done? Please can you mention?

[@manusengar01]

In winter season which juice is best

[@AstroguruNaveenSharmaVashishth]

Hi bro , ur backside Buddha is nice. My question is white beard hone pr kon sa product use kiya jaye. Next time back side rock salt lamp lgana.

[@CristianoRonaldo-es7zz]

In our parents way of thinking supplements are steroids🙂

[@VanshDharra]

True 😂

[@sakshamnegi13]

You don't need supplements Food is sufficient bro

[@CristianoRonaldo-es7zz]

@@sakshamnegi13 That's alright but it was a fact😂

[@Syedabidi019]

Same problem bro,😔

[@user-kn6pn6rm5n]

​@@sakshamnegi13 but not digest on time compare to whey it's fast in digestion capare to foods 😊

[@RJ._Akash]

Thanks a lot..❤

[@ABHINAVMAHAJAN]

You're welcome 😊

[@yashvardhansingh4232]

Most awaited video , thanks 👍👍

[@ABHINAVMAHAJAN]

Most welcome 😊

[@Dharmaraj-lr8dj]

Hi abhinav mahajan Sir student transformation level 2 kab aayega sir ..?

[@khushrajdewangan7158]

Thanks sir❤

[@ABHINAVMAHAJAN]

Most welcome

[@dawood_rambo_198]

Brothers want to build an athlete body, let me know the up work plan

[@merasafar5863]

Hallo sirji Face aur neck ka fat loss kese kare

[@Biswarupsaha6]

Bhai ashwagandha aur sheelajit ka brands bhi recommend kar do

[@I_m_matangkumar]

Sir.. what about sugar patient..

[@unknownboy5807]

Aap hi koi chiz suggest kr do jo kam khane par bhi jyada calories mile

[@dksaw718]

Sir pls batao protein ya carbs are weight Badta h

[@khushrajdewangan7158]

Sir 3 days workout in a week uske bad kon sa workout routine rakhe

[@dhodiritesh774]

💪❤

[@05Sonu]

Sir this video full help me ❤❤❤❤❤❤

[@ABHINAVMAHAJAN]

It's my pleasure

[@aadarshchauhan4923]

Hello sir Mai kaafi time se weight gain karni ka try kar raha hu but jab bhi apni deit increase karta hu tu mera body usse absorb nahi kar paati and jitni diet Mai pehle leta tha ab utna bhi nahi kha paa rha hu. And Mai pichle 2 years se try kar hu but har baar ye hi hota hai??? And sir blood test konse karana hai wo bhi bta dijiye description Mai nai hai 😢

[@the_roverx]

Jo apne workout plan btaya h usme ek hee din me shoulder, bench press , biceps , triceps karni h ya every week sbko alag alag krne h ...? I'm so confused 😕 aur aise hee squats , deadlift, calf raises and lunges ke liye bhi confused huu

[@ansari833]

sir calories kitni hain diet ki?

[@wweraw300]

Need best home work out vdo without gym equipments❤❤❤❤nxt vdo

[@ABHINAVMAHAJAN]

Sure

[@wweraw300]

@@ABHINAVMAHAJAN thnx brother 😇i will wait 😇❤❤

[@vishnusain9925]

​@@ABHINAVMAHAJANHello bhai meri age 20 saal hain. Or me agle saturday se gym krne ja rha hu. Mujhe muscle cuts nhi chahiye me sirf body ko taakatavar bnana chahta hu or me protein powder nhi lena chahta eski jagah dudh, chnne se kam chlana chahta hu kyonki hmare khud ki gay Or khet bhi h to kya kaam bn jaega plz bro ek reply ya shorts bna do na, meri help ho jayegi

[@user-ic1to1xi1t]

Sir women k liye bhi weight gain workout ka video bana dijiye sir plz.....biggner k liye sir plz koi ni batata sir.... Plz

[@ABHINAVMAHAJAN]

Noted.

[@Sohampatil12]

Jay Shree Ram

[@rahuljindal4280]

Bhaiya maine 30g oats + with 1 glass milk+ 1 spoon peanut butter lena start kiya h twice in day or 1 hr gym b jata h is it help me gain weight am now 58kg if so how many days it takes to give positive result signs

[@ABHINAVMAHAJAN]

Your diet sounds to be adequate. Can't really give you a timeline since it has many variables.

[@iaf_my_life_]

Can i use indora mass for high caloris pls suggest me brother yas or not

[@asif_hussainx]

Yes uh can

[@ABHINAVMAHAJAN]

You can but stick to natural foods as much as possible.

[@12345saurabh12345]

Clickbait ho Gaya.. mind ghatane ki socha.. yaha video Badhane Ka dala h Abhinav ji ne !!!

[@achillles6838]

First comment❤

[@memeboy.7257]

My father says powder will damage your body 😢

[@manojsharmaiasclasses5190]

Bahut jyada masturbation ke Karan mere mind me serotonin ki Kami ho gayi hai.upay bataye

[@user-ks3jf6ir5v]

Sir your formula is wrong 😢😢

[@VanshDharra]

Bro vidoe late aaye 23-24 date chale gye 😅

[@iman_ali786]

Bto height increase ho sakti hai 21 age mai? If yes then please video banao na sir🙂

[@ABHINAVMAHAJAN]

I have some old videos on it. Check them out.

[@AYUSHSINGH-ix8mu]

My age 29 Height 5.8 And my weight just 55 kg

[@geniusshubham4400]

Age 25 Height 5.6 Weight 52 kg

[@syedzeeshan8807]

I’m 28, 5’10” and 80kg but I still feel skinny 😂

[@sky-hg7in]

Protein lene k paise nhii hai....?

[@a8hi_24__]

Cypon syrup le skte h kya?

[@ABHINAVMAHAJAN]

It will be unhealthy.

[@arpansharma5453]

Sir I'm a student and I wanna build muscle So I ve to take my studies and workouts parallelay So 6 hrss of sleep is enough or not? Plz answer me😌

[@ABHINAVMAHAJAN]

Will be better for you, both physically and mentally, if you sleep 7.5 hours at least.

[@LawrenceIndianGamer]

Mujhe nai malum maine papa ko creatine ke liye bola levis ki belt kyun nikali 😅

[@shivarya2219]

Not much good info on this video…. You’re saying that 45 min - 1 hour is enough to in and out to the gym… 10 min for warm up and 10 min for stretching.. this is the mim time if we do fast… and remain 40 mins how will you complete your workout complete in 40 minutes? 😂😂😂

[@AYUSHSINGH-ix8mu]

Bro what is ur age??

[@ABHINAVMAHAJAN]

30+

[@abhijaywadhwani]

Why you're getting very thinner and Skinner it doesn't suit on you;

[@pritiranjanrath7341]

I had MYPROTEIN since the main ingredient they are using soy my thyroid hormone increased to 35 and was not able to do workouts properly as i was feeling tired

[@darshangaming3576]

Bhaiya chest faat kaise theek kare 😢

[@ABHINAVMAHAJAN]

Overall fat loss and muscular development of the chest.

[@sky-hg7in]

Protein lene k paise nhii hai....?