Are you the kind of person who has been thin since birth? When your friends, relatives, colleagues see you, they often come to a sentence, "Oh you are too thin to eat more", this is standing and talking without waist pain, eat more of these 3 words to say easily, then how much I eat is more, we also know that we are thin, but also want to change the figure, sometimes will deliberately eat more, but it is strange, some people eat less than us, he is still a body of meat, this is the case.
Do not rule out the influence of genes, your body shape is decided in the innate, some people are love long meat, like our natural bamboo pole figure, but we also want to fight with fate, like easy fat physique desperately lose weight, we are also trying to gain weight, but how to increase it?
Today I share 3 diet formulas to solve this problem, the reason why thin people are thin is indeed eating less, you feel that you eat a lot, but the metabolism of thin people is very fast, those things you eat, in front of their own metabolism is not enough to consume. So how much to eat is to eat more, let's start with the basal metabolism.
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The calculation process I do not type out, play out more chaotic, the specific formula please see the following figure.
Then some people may ask, what is basal metabolism?
Let me make an analogy, for example, in the picture below, the little doll I am holding in my hand is alive.
He stayed in my hands all day without moving, and even so, his body was also consuming calories, because the operation of various organs inside the body, the synthesis and decomposition of nutrients, which all needed to consume calories, then these consumed calories are basal metabolism, and the basal metabolism of thin people is generally very fast, so far I don't know why.
<h1 class="pgc-h-arrow-right" data-track="16" >2, total caloric consumption per day</h1>
So you say that I have calculated my own basal metabolism, can I use this basal metabolism as a reference to eat?
No, brother, because the doll in my hand can be motionless, but you can't, you have a lot of things to do a day, the body has to be active, this activity has to consume calories, this part of the calories consumed by the activity is also called "behavioral metabolism", basal metabolism + behavioral metabolism is equal to your total calorie consumption of the day, if you want to eat, you have to take the total calorie consumption of the day as a reference to eat, so what is the total calorie consumption? Let's first look at the activity coefficient below.
Let's take a look at which type of activity we belong to, and then use the basal metabolism just calculated to multiply the activity coefficient, and the value obtained is your total calorie consumption in a day.
For example, I am 33 years old, and my weight is now 70 kilograms, so the basal metabolism calculated by the first formula is
(11.6×70) + 879 = 1691, and then multiply the coefficient of the calculated basal metabolism, I am the coefficient of 2.1, that is
1691× 2.1 = 3551, then the calories I consume every day is 3551 kcal.
This is a relatively high consumption, because I work out every day, if you work out every day, needless to say, go directly to the highest coefficient, I also hope that you will achieve weight gain through fitness.
So you say I don't work out, and I want to gain weight when I'm done? This is not to calculate your daily calorie consumption, this is a reference data, your daily calorie intake to ensure that the calorie consumption of more than 500 calories can be, so that both can gain weight, but also not to eat too much at once.
<h1 class="pgc-h-arrow-right" data-track="32" >3. Nutrient ratio calculation</h1>
Not fitness only count to the second formula can be, but fitness, you eat these calories every day is somewhat said, you can not eat too casually, you need to share the proportion of nutrients ingested every day, because muscle growth is the need for 3 macro nutrients (protein, carbohydrates, fat) to cooperate with each other, the lack of the same, your muscle growth efficiency will become slower.
The matching scheme is as follows:
Protein = caloric intake × (10%-15%)
Carbohydrates = caloric intake × (55%-65%)
Fat = caloric intake × (20%-30)
<h1 class="pgc-h-arrow-right" data-track="39" > conclusion</h1>
The above are the 3 sets of calculation formulas that thin people need to gain weight
How? Too complicated? I know what you're going to say, if I hadn't been too lazy to count this stuff because I couldn't look at it anymore, and there really aren't many people in life who are willing to pick up the calculator to count calories, so what to do? Let me share with you 2 sets of recipes, one for training days and one for non-training days.
But you have to be clear, this recipe is not generic, just to give you a reference, the amount of this recipe is a bit large, if you are too thin, just ready to gain weight, you can refer to this recipe to reduce a little amount, and then slowly increase up later.
Well, the above is the main content of this article, I am Lao Zhang, a fitness enthusiast who shares the experience of gaining weight.