How to gain 2 kilos
Feeding Your Muscles for Gains. To gain muscle, you'll need an adequate amount of protein on your weight-gain plan. Eat a variety of protein-rich foods to get all the amino acids your muscles need to grow and gain 2 kilos weight soon.
Don’t Skip Breakfast
If you don’t eat as soon as you wake up, you’ll be running on a calorie deficit for the rest of the day. Feed your muscles as soon as you wake up by preparing a balanced breakfast that is high in calories, protein and fiber.
Enjoy Lean Red Meat
Meat is great for bulking up. If you’re looking for a way to build mass, prepare lean options like New York strip or beef tenderloin a few nights a week.
Enjoy Natural Peanut Butter
While many people think of peanut butter as a junk food, the opposite is actually true. This great snack choice is full of protein and vitamins. Peanut butter’s high fat content makes it an ideal choice for those who are looking to gain weight in a healthy way. A single tablespoon of peanut butter contains around 100 calories.