Originally Answered: How do I gain weight for about 1 week? Please give me a diet plan that is easy to follow.?
I was a personal trainer for several years. I have taken many classes in college and several certifications from ACSM. Follow these guidelines:
This is all depending how much time you have on your hands.
M-- Legs, shoulders, traps
W-- Back, Bi’s
F-- Chest, Tri’s
Fish, chicken, spaghetti, stews (thick and hearty), bread rolls, egg whites, wheat toast with jelly, oatmeal, Bananas!!!(takes the cramps away after workouts), Salads, fruits.
The main thing here is quantity. Start off with 3 or 4 huge meals. All the breakfast stuff above should be one meal (work up to it). Cardio can be done with 20 minute sessions, but don’t over do it cause u wanna build muscle. This cardio should be done so the mass amount of food and weight gain won’t strain your heart.
Heavy weight—10 to 12 reps 4 sets (anything lower than 10-12 will increase strength only and not your size. Use a little lighter weights to start out so you don’t hurt yourself. Work on your form first, use a site for this or I can send you more info. later. Even on your off days, eat a lot of tuna. ALWAYS EVERYDAY drink a lot of water. The high amount of protein has to get flushed out or it will cause kidney problems. When weight training you should not be able to get the last one or two reps of your final set. That’s when you know you did it right. Anymore ?’s, hit me up.