WEEKLY ASSIGNMENT

MAY - AUGUST

ALIFF JUMAIN
IDRIS RAHMAN
FARHAN DAUD
HAMIZAH AMINI

SYIFA MUSLIM

QUESTION

Discuss eating plan and

lifestyle changes for someone
wanting to gain weight from
45 kg to ideal weight. Current
BMI IS 17.5 kg/m.

HOW TO
CALCULATE :

17.5 kg/m = 45 kg
x
x = 45 kg
17.5 kg/m
x = 2.57
x =
x = 1.60 cm
height.

18 kg/m = x
1.6
x = 46.08 kg
46.08 45 kg
more to gain weight.

HOW TO GAIN WEIGHT?

1) Eat to gain weight

Eat more frequently.

Eat five to six smaller meals during
the day rather than two or three
large meals.

2) Choose high-calorie, protein-dense

foods.

Meats, cheeses, and nutritious whole grain

carbohydrates.
Example breakfast dishes: scrambled
eggs with cheese, yogurt with fruit and
cereal
Example lunch dishes: chicken breast
sandwich with avocado, rice with dishes.
Example dinner dishes: steak with cooked
vegetables, and grilled salmon with rice.

3) Try smoothies and shakes

Don't fill up on diet soda, coffee and
other drinks with few calories and
little nutritional value.
Drink smoothies or healthy shakes
made with milk and fresh or frozen
juice.

4) Have an occasional treat

Be mindful of excess sugar and fat.
An occasional slice of pie with ice
cream is OK. But most treats should
be healthy and provide nutrients in
addition to calories.
Ex : Bran muffins, yogurt and granola
bars are good choices.

5) Go easy on fluids
Drinking too much before meals can mean
youre not leaving room for the nutrientdense food you need to be eating.
Try waiting to drink until a half hour or so
after youre done eating.
Dont dehydrate yourself! Be sure to drink
several glasses of water throughout the day.

6) Lift weights
Increasing your food intake and building
muscle at the gym is an effective twopronged approach.
While lifting weights is focused on building
muscle, it isnt only for bodybuilders.
Nothing about lifting weights says you will
necessarily become bulky, if you fear
your body becoming too big after gaining
weight.

7) Moderate prolonged physical activity

Activity is integral to a healthy
lifestyle and to gaining weight in a
responsible way, but dont go
overboard.
Burn the excess calories youre
taking in before you even start to see
the gains youre looking for.

8) Added oil
When you're cooking, add a generous amount of oil
to your food. The healthiest oils are unrefined (extra
virgin) oils such as olive, coconut, canola, palm, and
(of course) butter.
Less healthy but still acceptable sources of oil are
those high in omega-6 fatty acids (pro-inflammatory)
Unhealthy oils that contain trans fats include
shortening and soybean oil (aka vegetable oil).

9) Supplements
Some nutritional supplements are
designed specifically for weight gain.
Investigate brands and products that
are suggested for people suffering
from illnesses that lead to weight
loss, such as hyperthyroidism.


THE END