How To GAIN 5kg MUSCLE Fast ! (Free Diet & Workout Plan)

Are you dreaming of building muscles, getting stronger, and having that well-defined body without spending a lot of money? You're in the perfect place! This video is your free ticket to a detailed diet and workout guide that’s been created to help you bulk up and carve out that dream physique. It’s a fantastic chance to start building the body you’ve always wanted, all at no cost.
FREE PDF (Diet and Workout Plan):
DIET PLAN- drive.google.com/file/d/1uRmk...
WORKOUT PLAN - drive.google.com/file/d/1Zt2Z...
Let’s dive into why building muscle is so good for you. More muscle means you can keep a healthy weight easier, stand taller with better posture, speed up your metabolism, and even feel better mentally. Plus, it gives you strength for all the stuff you do every day and makes you look great. Building muscle isn’t just for looks; it’s a big boost to your overall health and self-confidence!
The key to gaining muscle is following the right kind of exercise plan. With so much fitness advice out there, it can be overwhelming to figure out what exercises to do and how often. Our free workout guide makes it simple, showing you exactly what to do to get stronger and grow your muscles. It’s a well-thought-out plan with a mix of exercises that work different parts of your body. You can do these workouts at the gym or at home with just a few pieces of equipment. And don’t worry if you’re just starting or if you’ve been working out for a while - we have tips to adjust the workouts just for you.
But, working out is only part of the muscle-building puzzle. Eating the right food is just as important. Our free diet plan matches up with the workout guide to make sure you’re eating the right stuff to grow muscles and recover after exercising. It focuses on getting a good mix of proteins, carbs, and fats, so you’re well-fed and satisfied, without giving up tasty food. Plus, we talk about how important drinking water and sometimes using supplements can be.
Our diet guide is made for everyone, no matter how you eat. We’ve included lots of meal ideas and options, so whether you eat meat, are vegetarian, or vegan, you’ll find something that works for you.
This complete guide to fitness and eating right is designed to help you see real changes in your muscles and shape. Remember, changing your body takes time and sticking with it. Start now and let us help you every step of the way on your journey to get muscular!
Get ready to learn a lot and move closer to the strong, muscular body you’ve been wanting. This video is all you need to get started on your muscle-building path.
Video Timeline:
00:00 Introduction
00:40 Nutrition Plan for Muscle Mass
05:16 Diet Tips
03:58 Supplements for Muscle
04:45 Workout Guide
06:31 Best Routine for Building Muscle
07:27 Importance of Rest and Recovery
08:44 Cardio
09:35 End

[@DhrubTalks2003]

Most simple and easy to understand video ever I watched ❤️

[@virnagvekar9194]

Thank you for this video

[@podShorts037]

Nice, you are coming back with relevant content

[@ABHINAVMAHAJAN]

Glad you liked it

[@user-en1vk2xz1i]

The Real way of Building muscle not bullshit 👍 Big Respect from Pakistan

[@ABHINAVMAHAJAN]

❤️

[@wak2smack]

Good information, keep it going 👍🏻

[@ABHINAVMAHAJAN]

Thanks 🙂

[@ranjanrai5011]

So nicely explained ❤

[@ABHINAVMAHAJAN]

Glad you liked it

[@tanmaykhope3734]

Nice and informative content ❤

[@ABHINAVMAHAJAN]

Thanks

[@shamimfitness5049]

Thank you for smart diat & smart workout plan, smart like you💞. And again thank you for very smart & informative video👌💪💓

[@ABHINAVMAHAJAN]

Glad you liked it!!

[@abhishek_YesOfficer]

Sir ye 33 walo theory samjh nhi aayi bcz 33 se multiply karme pe 1800 kcal and calorie calculator se calculate karne pe 2700 aa rhi .

[@adityasurutkar3060]

Most informative and Systematic video ever... Thank you sir _🙏🏻

[@ABHINAVMAHAJAN]

Most welcome

[@Rondachaka-wh5hg]

Thank You Sir❤

[@ABHINAVMAHAJAN]

Most welcome

[@ratnadipchatterjee4963]

Very nice video Sir ❤❤❤❤

[@ABHINAVMAHAJAN]

Thanks

[@vikaslondhe476]

Just wanted this vdo for Long time. Now recived. Thank you

[@ABHINAVMAHAJAN]

Hope you enjoyed it!

[@user-nb3td4ig3q]

Wow bhaii* such an informative video thanks 👍❤

[@ABHINAVMAHAJAN]

Most welcome 😊

[@nixhantraaz]

Thanks ❤

[@ABHINAVMAHAJAN]

You're welcome

[@rahulmahajan8432]

Thanks sir❤

[@ABHINAVMAHAJAN]

All the best

[@SwapnilDL]

No bullshit. Straight talk.❤

[@ABHINAVMAHAJAN]

❤️

[@rohanxoni]

Thanks ❤❤

[@ABHINAVMAHAJAN]

You're welcome

[@flutedna]

waah!! isko kehte hai video...thank you sir.

[@ABHINAVMAHAJAN]

You're welcome

[@komalgulati04]

Hi ❤ can you please recommend a good pre workout supplement and EAA supplement without any sucralose or artificial sweetener? ( stevia / monk fruit chalega )

[@pinkumukherjee9155]

Thank you🙏❤🌹

[@ABHINAVMAHAJAN]

You are welcome

[@rajneesh1009]

How do I connect with you for more personalized help

[@Sagar.-.]

I have been going to the gym for four months and I follow PPL 6 days a week, am i overtraining??

[@axat_bharvad_9076]

Sir nek ke piche ka hissa kese train kare ?

[@sumeet__sharma_]

Sir i want to know kb kisi bnde ko cutting karni chaiye aur kb bulking... Lyk i am 19 years old with 80kg weight don't know why i have that much weight as i an pretty good in shape #avg. Army brat So your thoughts on it What should i doo??

[@diptomansaha5818]

Can you please make a video on the load up process of creatine? Like how frequently it should be consumed, in how much quantity, when should we keep breaks

[@ABHINAVMAHAJAN]

I think I have covered these topics. Check out my Creatine reels on Instagram.

[@sujitsaha9159]

Sir app abhi 1year coaching ke liye kitna charge lete hai

[@user-hh4oe8hd8m]

Thanks🌹🌹🌹😊😊😊😊😊😊

[@ABHINAVMAHAJAN]

You're welcome

[@hiteshkumarsethy5849]

Sir Can I follow your Student Transformation Plan playlist for muscle and weight gain, after this video with your recommended diet ?

[@ABHINAVMAHAJAN]

Sure, if it suits your situation.

[@vishalpirangi3463]

Suggest some budget friendly multivitamin

[@SachinKumar-xr8uy]

Aagye hum bhi

[@pranayjanbandhu6920]

SIR YOU COVERED ALL THE TOPICS. WE ARE VERY THANKFUL FOR THE CONTENT YOU GIVEN TO US. SIR I JUST WANT ONE TOPIC TO BE COVERED FROM YOUR SIDE. "DIET PLAN FOR VEGANS" WHICH INCLUDES VEGAN PROTEIN SOURCES. VEGAN OMEGA 3 VEGAN PROTEIN SUPPLEMENT ETC.

[@ABHINAVMAHAJAN]

We are not focusing on these topics now (for the channel) but I will definitely consider them if we cover veganism again.

[@suryakantsingh1348]

Pura video dekha and it is really time worthy

[@ABHINAVMAHAJAN]

Thank you

[@parthpurohiit]

Bro what’s your height ?

[@TheVopz]

How come this workout plan is different than the one you uploaded for modelling

[@ABHINAVMAHAJAN]

Different goals, different plan. Simple

[@mallikarjunk8503]

Maze hi maze 💥

[@paramveerdosi]

What abhinav mahajan thinks about calisthenics

[@radox9631]

Pectus carinatum ( pegon chest ) plz ek video banaye ispe

[@ABHINAVMAHAJAN]

Ok

[@sukhchainmehra493]

But digestion ke liye kya le sirji ❤️ ❤️ ❤️ ❤️

[@priteshkarkar7032]

1 week me maximum kitna rest jaroori hain, for muscle building. kya daily aek- aek muscle ko train kar sakte hain in 6 days and sunday rest. it's good or bad, i am intermediate

[@SinghMS143]

2 mucles per day is good for you and sat Sunday rest

[@ABHINAVMAHAJAN]

Yes, your routine sounds good. You can either do a push pull split or a 'Bro' split in which you train one small and one big muscle group. Ex- Back & Biceps.

[@sanathk5590]

Which workout is good-3 days push, pull,legs or 3 days full body workout?

[@ABHINAVMAHAJAN]

I follow push pull

[@sanathk5590]

I am a beginner and i am trying to gain weight, so should i do full body workout?

[@SujeetSingh-gj6rf]

Bro next video on abs how to train with other parts

[@ABHINAVMAHAJAN]

Noted

[@user-bb2rr6re5n]

Mens physique diet and exercise py video bna dy sir

[@ABHINAVMAHAJAN]

Sure 👍

[@user-bb2rr6re5n]

Please sir zarur bnana apki videos bht informative hti hai complete series bna dy

[@user-hh4oe8hd8m]

Dill se safode brother😊😊

[@jskumar8559]

I am 60yr old can i follow the same diet

[@ABHINAVMAHAJAN]

Yes, just look out for foods that are hard for you to digest or cause any other issues.

[@RakeshKumar-sb3bz]

Weight 45 then calories required to build muscle pls?

[@ayushrajput9050]

Normal jo khate ho usse jayda khao agr digestion issue h toh liv52 ds add krlo medical pe mil jaega

[@sharda_coching_classes]

Bhaiyya ek new series banao na , student transformation plan ki tarah .

[@ABHINAVMAHAJAN]

Ok 👍🏻

[@SujeetSingh-gj6rf]

Thor wala intro shi tha bro😂

[@shubhodeephalder9802]

sir main ek athlete hu, to mujhe Daily running karna padta hain , kya main ye weight gaining plan ko follow kar sakta hu ?

[@ABHINAVMAHAJAN]

Yes. You might have to adjust your caloric intake.

[@shubhodeephalder9802]

​@@ABHINAVMAHAJAN thank you sir ❤

[@felixalexandroetabymendez3840]

WHAT ????????? I DONT UNDERSTAND

[@sumeet__sharma_]

Cutting par bajiye ek video❤❤

[@ABHINAVMAHAJAN]

Ok

[@aliahmedansari2597]

I used to watch your videos back in 2017-18. Aaj bht time baad dekha. Aapne muscle loss kiya kya bhai?

[@ABHINAVMAHAJAN]

Welcome back. Yes, I had lost a significant amount of muscle. But now I have gained back most of it while staying lean.

[@aliahmedansari2597]

@@ABHINAVMAHAJAN Keep up brother, happy to see you again just a bit mature🧔

[@dGhost101]

Digestion issue hai .itna protein Digestion hoga kya ?

[@ABHINAVMAHAJAN]

Yes, it is hard for some people. You'll have to combine their intake with foods that you can easily digest and control the portion and timing of your meals.

[@talha497]

This is called a perfect guide video no bullshit guide like others

[@ABHINAVMAHAJAN]

Thanks

[@talha497]

@@ABHINAVMAHAJAN I am from pakistan yaha pr log kisi ko kuch bhi nahi batatay you Indians are very good to others may god give you success you guys deserve it

[@devidasmadkevlogs3687]

Bhai mujhe bohot zarurat thi muscle gain ki mujhe weight gain karneka tha kya ye work karega 100%

[@ABHINAVMAHAJAN]

Yes

[@MudgarClub]

Most systematic video found on nutrition…

[@ABHINAVMAHAJAN]

Thanks

[@mdashrafahmad6305]

Thanks ye chij ke liye 5000 lag rha tha mera

[@bishwaskumar3324]

diet plan is alright but for the noobs you forgot to add the quantityof some cab or fiber rich components

[@AshishMishra-kn2ui]

सर आप बॉडीबिल्डर कम स्पोर्ट्स पर्सन ज्यादा दिख रहे हैं जो की अच्छी बात है। आप लोग वैसे मास ऑडियंस को टारगेट करिए वो एक्सरसाइज और डाइट बताइए जो सबके लिए संभव हो, इकोनॉमिकल हो, जिसकी अवेलिबलिटी हो और सबसे खास जिसका रिजल्ट ऑथेंटिक और रियल हो।

[@ABHINAVMAHAJAN]

❤️

[@Grand_99]

Systematic Video 😊❤

[@ABHINAVMAHAJAN]

Thanks! 😃

[@Grand_99]

Your Welcome Sir❤️

[@nrusinghasahoo8161]

Sir ji aap thoda weight gain karenge to aur achha dikhenge...

[@AnshuSharma-hg6bq]

You are looking more lean, Why are you shredding?

[@ABHINAVMAHAJAN]

This type of physique is easier and healthier to maintain.

[@user-fs3ks1mx3y]

Sir meri age 33 hai mere muscle build nhi ho rhi h or sir muje mass gainer lu ya whey protein plzz helpme

[@afzfun451]

Yaar Kisi video mein aap body weight ko 20 se multiply kerwatay ho Kisi mein 25 se aur ismein 33 se 😢

[@AnmolKayam]

First comment

[@abbadrahmaan5199]

I want old mascular with long hairs abhinav mahajan,air pehle ke jaise banjao

[@AYUSHSINGH-ix8mu]

Bhai apki age kya hai?

[@ABHINAVMAHAJAN]

34

[@AYUSHSINGH-ix8mu]

@@ABHINAVMAHAJAN oho thanks for ur rply sir

[@Yogesh-jo9bt]

𝗝𝗮𝘆 𝘀𝗵𝗿𝗲𝗲 𝗿𝗮𝗺

[@Papajii__55]

Jai shree Ram

[@shabaazshethwala4849]

he is not a muslim bro

[@Susmitabose1]

​@@shabaazshethwala4849 A bjp wale 🦠 virus har jagah hain...

[@Dangerouspathan66]

Matlab kahin bhi aor kich bhi

[@bittu_dwarkanathrao_mhatre96k]

Jay Shree Ram 🚩🧡

[@Adiii123t7t7t]

Channel reaching is very low

[@nextlevel-qu1qu]

Bhai agar kaam nhi kri ye video toh

[@ABHINAVMAHAJAN]

Then you are probably doing something wrong

[@muneshwarsinghal655]

are you still a vegan?

[@ABHINAVMAHAJAN]

No

[@JitendraBhilala-yu9dc]

Jay shree ram

[@Ashish-pm7fu]

How does your 33 number came from ?

[@dharmikpatel2849]

Experience 😂

[@sanskarkirar4900]

😂what you are talking my weight 41 so 41*33 = 1353 itne mein weight gain nh loss hojyga😂😂

[@sanjupal8366]

Utna calorie daily use hora hai. Weight gain k liye usse 500 cl jyada khana parega.

[@sanskarkirar4900]

@@sanjupal8366 agr 3000 calories consume kro toh week mein kitna hoga

[@LofiBoy.77]

Pin my comment ❤❤

[@mohammeddaddiaddoun6712]

Bro why don’t you speak in English ?

[@ABHINAVMAHAJAN]

Have to reach a wide audience.

[@darkavennger6933]

Heyy my doctor told me not to do weight training as i have flat feet. How to do fat loss please help @ABHINAVMAHAJAN

[@Tallandfit]

Start walking

[@ABHINAVMAHAJAN]

Stick to cardio then

[@ayushjaiswal4867]

Finally a video on KZbin with informative knowledge for gaining muscle thankyou bhaiya🤍

[@ABHINAVMAHAJAN]

My pleasure

[@AnmolKayam]

First comment