27-Year-Old Single Woman, Struggling to Gain Weight, Asks for Advice

Ans:

An ectomorph tends to be thin and struggles to gain weight.

You may have this body type wherein you may be typically skinny and have a light build, with small joints and lean muscle.

You may have fast metabolism and so may need a huge amount of calories to put on weight.

Workouts should be short and intense, focusing on big muscle groups.

Less aerobic activities should be your goal.

Supplements may be necessary to support the workout and muscle build up.

Since you are a vegetarian, aim at acquiring good protein combinations from plant foods and good quality protein absorption.

Include milk and milk products as well.

Ans: Your ideal weight should be around 77 to 80 kgs and hence protein requirement is 70 gms per day .

Pre workouts you can have
Carbs so as to perform max during your workouts .

Eg

Oats / nuts with fruit like banana / orange / apple
Overnight soaked almonds / walnuts / pista -5 to 7 pcs each

Post workouts you need to include proteins in diet
Eg protein supplement - isopure or muscle blaze -30 gms or GNC muscle gain -30 gms in a glass of milk or water

Can have eggs -2 to 3 / sprouts -1 bowl / paneer grilled -100 gms

Or Smoothie - protein supplement + nuts + milk + fruit of your choice .

Rest in the meals you can add
Paneer
Sprouts
Dal
Lentils
Eggs
Chicken
Fish
Curds
Milk and milk products
Soy beans etc
Which are loaded with proteins and will help achieve your requirements of protein in the body .
Also help built lean muscle mass .

Ans: For weight gain -
- Eat protein rich foods in the diet (dairy, eggs, chicken, fish)
- Eat nutrient dense meals
- Weight training - 3times a week
- Stomach issues are also common in people who want to gain weight, so check for any gut issues
- Quality sleep -7hrs