How to gain 2 kilos in a week
To gain 2 kilos in seven days you need to increase your net calories by 2,200 every day. You need to make sure that the amount of calories you eat should be more than the amount of calories you burn on the same day.
Focus on Eating 500 Extra Calories
Calories count when you’re trying to bulk up. You should make an effort to count your calories each day. If you take in 500 extra calories each day, you can expect to gain about a pound per week. Upping your calories to 1,000 per day will likely help you gain two pounds per week.
Treat Yourself to a Bagel
If you’re on the run and you want to grab as many calories as possible, treat yourself to a bagel. Bagels are notorious for being dense in calories. You can add a fair amount of protein to the equation by layering some cream cheese on your bagel.
Eat More Yogurt
A serving of yogurt offers a healthy and balanced way to add an extra 100 to 200 calories to your diet each day. Yogurt is a great choice because it is rich in calcium and protein.
Cook Using Olive Oil
Never underestimate the power of olive oil. If you’re trying to bulk up, you should definitely drip this healthy oil on your food. Olive oil is loaded with healthy fats that have many benefits for the body and brain.
Get Enough Sleep
Your body can only work with what you give it. You need to give your muscles the proper amount of rest if you want them to grow. Do everything possible to ensure that you get between eight and nine hours of sleep each night. Only getting six hours or less of sleep each night will reduce the benefits of all the exercise and proper eating you’re doing.