Check out the first episode of MuscleBlaze- Gain weight in a low budget; where model, actor, Naaptol anchor, and fitness trainer Vinayak Sinha will showcase some of the most beneficial meals/recipes which will help you gain in a healthy way without straining your budget.
All the recipes mentioned in this video will cost you less than Rs 60 per meal and will help you in maintaining your daily required calorie intake for gaining.
The simple science behind gaining is consuming more than you burn. Say, if you consume 2000 calories a day and by doing work or any other physical activities throughout the day, you burn those 2000 calories, then you are left with no calories. Under this situation, you will face difficulty gaining, because you are burning all the calories consumed. In order to gain, you need to have a calorie surplus. If you burn 2000 calories a day then you need to consume 2500 calories. You will be left with 500 surplus calories which will help you gain.
To begin with the gaining process, the first thing that you need to do is to get your BMR (Basal Metabolic Rate) report.
What is BMR?
BMR is the number of calories your body requires to complete its basic life-sustaining functions.
Say, if your BMR is 1600 calories, to gain muscles, multiply it by 1.8. (It is suggestive as per nutritionists.) This value ranges from 1.5 to 1.8. Now when we multiply 1600 calories with1.8, we get 2880 calories. These are the calories that you require to gain.
Muscle gain ratio
On breaking down the nutritional value-
1g protein gives you 4 calories.
1g carb gives you 4 calories.
1g fat gives you 9 calories.
Now, when you want to calculate the calories you require from each of these components, do as following:
Calories to be consumed in carbs: 50/100*2880= 1440 calories
This means that your total calorie intake from carbs should be 1440 calories.
1440 cal/4 cal= 360g carbs (This is the quantity of carbs you need to include in your daily diet).
Calories to be consumed in protein: 30/100*2880= 864 calories
This means that your total calorie intake from proteins should be 864 calories.
864 cal/4 cal= 216g protein (This is the quantity of protein you need to include in your daily diet).
Calories to be consumed in fat: 20/100*2880= 576 calories
This means that your total calorie intake from fats should be 576 calories.
576 cal/ 9 cal+ 64g fats (This is the quantity of fats you need to include in your daily diet).
So now that you know how much of these components you need to include in your daily diet, let’s move forward to some quick and healthy recipes which will help you in gaining without straining your budget.
The 1st meal is the Express Meal: Gainer Shake
MuscleBlaze Mass Gainer XXL
Take 1 scoop full of MuscleBlaze Mass Gainer XXL and mix it with milk in a shaker. Shake well.
Never skip early morning meal as it is the most important one. As soon as you wake up, consume this shake.
Price: Less than Rs 60
Making time: 2 mins
Moving on to breakfast, we have two nutritious options for you.
Oatlet and Banana
Plain oats: 50g
Green chili: 2 pcs
Banana: 1 medium
Salt: as per your taste
Mix oats, onions, green chilies, eggs, and salt to form a thick batter.
Heat 1tbsp oil in a pan and spread the mixture well on it. Wait for it to settle down.
Flip and let it get baked from the other side as well.
Serve in a plate with a banana.
Bananas serve as a great source of calories and energy.
Price: Less than Rs. 60
Cooking time: 7 mins
Plain oats: 50g
Peanut butter: 30g
MuscleBlaze Mass Gainer XXL: ½ scoop
Mix all ingredients with water except peanut butter and Mass Gainer. Pour it in a pan and cook well. Now pour it in a bowl and mix peanut butter and mass gainer in it. After mixing well, add banana pieces into it.
This is a great option for vegetarians.
Price: Less than Rs 60
Cooking time: 5 mins
Try out these recipes at home and share the pictures and videos with us using the hashtag #GainWithMuscleBlaze
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