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Published on: August 18, 2025 05:49 pm IST
Struggle for weight gain? This man moved from 45 kg to 87 kg by following a simple diet plan with protein -rich food and good hydration.
Weight gain can often feel challenging as losing it. Low appetite, rapid metabolism, or simply do not know what to eat to put on healthy weight many struggles. Material manufacturer Sujit Chaurasia, who went from 45 kg to 87 kg, shared his June 6 Instagram Post the Diet, helping him achieve this change. (Also read: A woman going from 78 kg to 65 kg in 6 months shares the mysteries of her weight loss: ‘Low-ridden walking calories’ ,
Morning Kickstart (7:30 pm)
Start your day with 1 L water to hydrate your body
70g Black Chana + 60 grams of Moong for Protein-Rich Earth
Breakfast (9:30 pm)
100 grams of oats for slow digested energy
2 bananas for natural sweetness and potassium
1 tablespoon peanut butter for healthy fat and protein
Mid-morning (12:00 pm)
For non-vegetarian people:
4 eggs for protein boost with + bread or 4 bread omelette
Milkshake recipe:
• 250ml milk
• 2 bananas
• 1 tablespoon peanut butter
• Dry fruits for additional nutrients and energy
Lunch (3:00 pm)
100 grams of rice for energy
100 grams of lentils for protein
80 grams for probiotics
Salad for fiber and vitamins
Pre-workout (6:00 pm)
80 grams of oats + 2 bananas to fuel your workout
After the workout (8:00 pm)
100 grams of potatoes or milkshakes for energy and assistance recovery
Dinner (10:30 pm)
3 roti for balanced carbs and fiber + vegetable
100 grams of cheese for protein and healthy fats
Important tips
- Gradually increase your hunger and food quantity for better results
- Drink 3-4L water daily to stay hydrated
- Ensure 7-8 hours of sleep to support recovery
- Keep a workout less than 1.5 hours to avoid overtrening
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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