I am 24 years old and 50 kg in weight. how can I gain weight by doing gym and I am a vegeterian? Also suggest me protein powder?
Eat more calories
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilogram
Do the math. Eat larger portions and eat at least five meals a day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
Make smart choices
For example, choose dairy products, Choose eggs over vegetables.
Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and sweet potato etc.
Protein is important
Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.
Snack a lot
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars
Fluids help too
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
Aerobics are great, right? Not for weight gain!
You need to exercise really hard and intensely to gain muscle mass.
Weights are the way to go
Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.
Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.
The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
These exercises are best done under supervision, but they don't need machinery.
Space out your workouts
If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity
Focus more on compound exercise
If you wanna gain focus more on compund exercise such as deadlift squats bench press overhead press or military press etc. Because they target more muscle
Now coming yo your second point protein powder . Don't rely on such fellow things if you are capable of having protein from food why to take supplement ( as their name suggests supplement not food they are supplement ). You can egg ,paneer,tofu, soyabean ( limited quantity) oats almond etc.
If you want i can give you a list of vegetarian food or you can say diet plan
Hope it helps you i am trying hard please follow and upvote me.
I don't certify any facts they are based on my knowledge and internet research