Saya selalu bermasalah nak tambah berat badan walaupun dah makan banyak, jadi kursus ini memang tepat pada masanya. Cara pengiraan keperluan kalori harian diterangkan dengan sangat jelas dan senang nak ikut walaupun saya tak pernah belajar pasal nutrisi sebelum ini. Pelan makanan yang disediakan pun seimbang, bukan sekadar suruh makan lebih tanpa struktur. Selepas tiga minggu ikut jadual yang diajar, berat badan saya naik sikit demi sikit dan saya rasa lebih bertenaga sepanjang hari.
Healthy Weight Gain: Nutrition and Meal Planning for Beginners
Learn how to calculate your caloric needs, structure balanced meal plans, and choose nutrient-dense foods for sustainable and healthy weight gain.
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About this course
Gaining healthy weight can be challenging, especially if you have a fast metabolism or struggle with consistency and appetite. This course provides a foundational, text-based guide to nutrition tailored for sustainable weight gain.
By the end of this course, you will understand the science behind caloric surplus and macronutrient ratios needed to increase body mass safely. You will be equipped to design your own flexible, high-calorie, nutrient-dense meal plans that support long-term health and fitness goals.
What you'll learn:
* Understand the principles of energy balance and how to accurately determine your daily caloric needs for weight gain.
* Learn how to calculate optimal macronutrient ratios (protein, fats, carbs) to support muscle growth and minimize unhealthy fat accumulation.
* Apply strategies for selecting nutrient-dense foods that maximize caloric intake without relying on processed or junk foods.
* Practice structuring and preparing balanced, high-calorie meals that are sustainable and easy to incorporate into your daily routine.
* Configure effective nutrient timing strategies to maximize absorption and recovery throughout the day.
We begin by defining key nutritional concepts like basal metabolic rate and caloric surplus. We then move into practical application, focusing on high-quality food choices, meal preparation techniques, and building consistent eating habits.
This course is designed for absolute beginners who want to gain weight healthily but don't know where to start with diet and nutrition. No previous experience with calorie counting or meal planning is required.
Start building the nutritional foundation you need to reach your weight goals today.
What you'll get
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Certificate of completion
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14-day refund
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Short & focused
2h 30m of practical content
Reviews (11)
كنت أعاني من صعوبة زيادة الوزن رغم محاولاتي المتكررة، وهذه الدورة غيّرت طريقة تفكيري بالكامل. الشرح الخاص بحساب الاحتياج اليومي من السعرات كان واضحًا جدًا وسهل التطبيق من أول يوم. أعجبني أيضًا كيف قسّموا خطط الوجبات حسب مستوى النشاط، بدل خطة واحدة تناسب الجميع. بعد أسبوعين فقط بدأت ألاحظ فرقًا حقيقيًا في وزني وطاقتي خلال اليوم، وأشعر أن الزيادة صحية وليست مجرد انتفاخ.
Yıllardır kilo almakta zorlanan biri olarak bu kursu tam ihtiyacım olan zamanda buldum. Kalori ihtiyacını nasıl hesaplayacağımı adım adım anlatması gerçekten işe yaradı, önceden tahminle gidiyordum ve hep yanılıyordum. Öğün planlarını dengeli protein, karbonhidrat ve yağ oranlarıyla kurmayı öğrendim, artık her öğünü rastgele değil bir mantıkla hazırlıyorum. Eğitmen karmaşık beslenme terimlerini bile anlaşılır şekilde açıklıyor, hiçbir yerde sıkılmadım. Dört haftanın sonunda hem tartıda hem enerjimde fark hissetmeye başladım.
Endlich ein Kurs, der beim Thema Gewichtszunahme nicht nur "iss mehr" sagt, sondern zeigt, wie man den eigenen Kalorienbedarf wirklich berechnet. Die Vorlagen für ausgewogene Mahlzeitenpläne sind super praktisch und lassen sich leicht an den Alltag anpassen. Nach vier Wochen sehe ich schon einen Unterschied auf der Waage, ohne mich ständig vollgestopft zu fühlen.
체중 늘리기가 이렇게 체계적으로 접근할 수 있는 줄 몰랐어요. 칼로리 계산법부터 하나씩 차근차근 알려줘서 따라가기 편했습니다. 식단표도 실제로 준비하기 쉬운 재료들로 구성되어 있어서 꾸준히 실천하고 있어요.
I've struggled to gain weight healthily for years, always either eating junk or not eating enough of the right things. This course finally breaks down how to actually calculate a caloric surplus based on my own activity level instead of generic advice. The meal plan structures are realistic, built around foods I already like rather than forcing shakes and supplements on me. What really helped was the section on timing meals around workouts so the extra calories go toward muscle instead of just fat. A month in, I've gained weight steadily and my strength in the gym has noticeably improved too.
मैं हमेशा से बहुत दुबला था और वजन बढ़ाना मेरे लिए नामुमकिन सा लगता था, लेकिन इस कोर्स ने सब बदल दिया। अपनी कैलोरी ज़रूरत निकालना और पोषण से भरपूर खाना चुनना अब आसान हो गया है। संतुलित मील प्लान बनाने की वजह से मैंने सेहतमंद तरीके से वजन बढ़ाया, बिना सिर्फ़ जंक फूड खाए। दो महीनों में मेरा वजन साफ़ बढ़ा और ताकत भी महसूस होती है। बस वर्कआउट से जुड़े हिस्से थोड़े और विस्तार से होते तो और अच्छा रहता।
Kalori hesaplama kısmı gerçekten faydalı oldu.
Le calcul des besoins caloriques est expliqué de façon très simple, ce qui m'a beaucoup aidé à comprendre pourquoi je stagnais avant. Les plans de repas sont concrets et faciles à suivre au quotidien. Par contre j'aurais aimé plus d'options végétariennes dans les exemples proposés.
Ce cours explique enfin de façon claire comment calculer ses besoins caloriques pour prendre du poids sainement, sans se contenter de dire de manger plus. Les plans de repas proposés sont équilibrés et faciles à adapter selon ce qu'on a dans le frigo. J'apprécie particulièrement la partie sur le choix des collations riches en calories mais nutritives.
Sehr klar strukturierter Kurs, der genau erklärt, wie man seinen Kalorienbedarf für gesunde Gewichtszunahme berechnet. Die Beispiel-Mahlzeitenpläne sind abwechslungsreich und nicht immer die gleichen drei Shakes wie in anderen Kursen. Ich habe jetzt endlich einen klaren Plan, dem ich jede Woche folgen kann.
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Frequently asked
What do I need to take this course? +
Just a phone or computer with internet. No installs, no special hardware.
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By card via Stripe. We don’t store card details — Stripe handles them securely.
Can I get a refund? +
Yes — full refund within 14 days, no questions asked.
How long will I have access? +
Forever. Once you purchase, the course is yours to revisit anytime.
Will I get a certificate? +
Yes. On completion you'll receive a certificate you can add to your LinkedIn profile.
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