Bawdy Goals Blueprint

Dec 6th 2023

1.Set Realistic Goals:

  • Establish realistic and achievable weight gain goals. Aim for a gradual increase to ensure it's mostly lean muscle mass.

2. Balanced Nutrition:

  • Consume a well-balanced diet with a mix of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals).
  • Include lean proteins like poultry, fish, eggs, legumes, and dairy for muscle building.
  • Opt for complex carbohydrates such as whole grains, fruits, and vegetables for sustained energy.
  • Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil.

3. Eat More Calories Than You Burn:

  • Consume a calorie surplus by increasing your daily caloric intake. This should be done strategically, focusing on nutrient-dense foods.

4. Regular, Balanced Meals:

  • Eat five to six small, balanced meals throughout the day to ensure a steady intake of nutrients and calories.
  • Include snacks between meals, such as Greek yogurt, nuts, or a protein shake.

5. Protein Intake:

  • Ensure an adequate protein intake to support muscle growth and repair. Aim for at least 1.6 to 2.2 grams of protein per kilogram of body weight.

6. Strength Training:

  • Incorporate a structured strength training program into your routine. Focus on compound exercises like squats, deadlifts, and bench press to target multiple muscle groups.

7. Progressive Overload:

  • Gradually increase the intensity of your workouts to provide a stimulus for muscle growth. This can involve increasing weights, repetitions, or sets.

8. Stay Hydrated:

  • Drink plenty of water throughout the day to support overall health and hydration.

9. Healthy Snacking:

  • Choose nutrient-dense snacks, such as trail mix, yogurt with fruit, or a peanut butter sandwich.

10. Sleep Well:

  • Ensure you get adequate and quality sleep. Sleep is crucial for muscle recovery and overall well-being.

11. Minimize Stress:

  • Manage stress through relaxation techniques, mindfulness, or activities you enjoy. Chronic stress can impede weight gain.

12. Monitor Progress:

  • Track your weight gain progress regularly, but avoid becoming overly fixated on the scale. Pay attention to how your clothes fit, changes in muscle mass, and overall energy levels.