In this instructable i will give you the recipe of my own created weight gainer. I focused on proteins and carbohydrates and tryed to avoid using fat. What is more, i don´t use protein powders or other supplements, it is 100 % natural and healthy. Almost without changing my usual eating habits, i was able to gain 10 kg of weight in 11 month after a long period of stagnation in the time before. The only things i changed, was adding this weight gainer to my usual eating habits (+ some other little adjustments) and changing basic concepts according to my exercices (There will follow an instructable which shows the exercises you need to directly place the new gained weight at the right areas of your body).
As i said, nutrition and exercises are very important, but there is another point you have to focus on more than on everything else. Its all about discipline. It´s not very difficult to go to the market, to buy some bananas and some milk, to go home, to mix it togehter and to make a drink. It´s much harder to do this every day, and it´s much more harder to exercice 5-6 days a week. So if you have goals according to your weight, to your health or to your body shape, the most important thing to succeed is being disciplined.
Step 1: Bananas
Average weight of a peeled banana ~100 g
- energy: ~ 88 kcal
- protein: 1.2 g
- carbo: 20 g
- fat: -
Step 2: Milk
~ 400 ml fat reduced milk (1.5 %)
- energy: 188 kcal
- protein: 13.6 g
- carbo: 18.4 g
- fat: 6 g
Step 3: Low Fat Curd
250 g low fat curd (< 1% fat)
- energy: 215 kcal
- protein: 30.5 g
- carbo: 9.8 g
- fat: -
Step 4: Oatmeal
100 g oatmeal
- energy: 370 kcal
- protein: 13,5
- carbo: 59 g
- fat: 7 g
Step 5: Mix It Together
|Banana||100 g||1.2 g||20 g||-||88 kcal|
|Milk||400 ml||13.6 g||18.4 g||6 g||188 kcal|
|Low fat curb||250 g||30.5 g||9.8 g||-||215 kcal|
|Oatmeal||100 g||13.5 g||58.7 g||7 g||370 kcal|
|∑||~ 750 g||58.8 g||106.9 g||13 g||861 kcal|
As you can see we have a good protein : fat ratio. We also have a lot of carbohydrates. They are the fastest energy supplier for your muscles you can find. So after you finished your workout, always try to find some good carbos (no ice cream or other sweets).The biggest disadvantage of carbohydrates is, that if your body is not challenged enough, and the supply is greater than the consumption, they won´t be burned inside of your muscles, your body will transform them into fat. So don´t forget to excercise enough.
I take this gainer in the evening somewhere between 8 and 10 o´clock. Mostly it´s after i worked out, so i can fill up my empty energy reserves and i have an extra portion of energy for the night time. The average person has a resting metabolic rate (RMR) of about 2000 kcal. So this person would need 2000 kcal/day if he/she spended the entire day resting. Our gainer would give him/her nearly 45 % of the daily enegry dosis. Very active people (5-6 workouts/week) need at least 3500 kcal/day. For them, the gainer ist ~ 25 % of the daily dosis which is still a lot.
I know that there are more efficient ways (protein powder, whey protein, energy bars...) to gain weight, but in the long run, a lot of them are very expensive and not that natural as this gainer is. There is a whole science behind all this nutrition things, in this instructable i only scratched on the surface and on some basics. Sticking to these basics has been working very well for me in the last month, so try it out, perhaps it will also work for you!
#Note: It´s not a caipirinha so in the beginning it isn´t very easy to drink ~800 ml of a semi liquid drink in a few minutes. I needed a few days to accustom to that quantity and consistency. The more often you do it, the more it becomes a daily habit.