hey all u skinny puas..... can anyone help me with putting on weight? i m 5ft 10, short? lol. i weigh only about 120 pounds.. although my weight has never been a liability, how much do i need to eat to put on weight.. thanks

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Zardari

How old are you?

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First of all you need to check the required weight according to your height. If it is less, then consult a doctor to get necessary instructions.

as much as it takes, track your calories, weigh yourself once a week, go for 0.5-1 lb a week gain, progressively increase the weight you are lifting and keep track of your lifts and your weight

your TDEE will be based on you and your needs and isn't a set number, you need to take into account you have your own unique metabolism and your body functions with it's own efficiency so it could be 2800 calories a day or it could be 4000, just track, stay consistent and if you are not gaining, up the calories

Eat a lot of carbs, lift big. If you're 120 pounds, then you need to be eating over 240 grams of carbs per day (eat carbs equivalent to two times your body weight)

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^^^^excellent advise on how to become a fatass. Protein my friend and more protein
you should be eating 1.5 grams of protein per body weight so 120lb kid should eat 180grams of protein which is equivalent to a little over 2 pounds of chicken a day of course it would be a pain in the ass if thats all you ate.


Also you need a caloric surplus but in order to determine if you are in a caloric surplus you need to first find out your bmr which is you resting metabolic rate or how many calories you burn aka the calories needed to not gain weight or lose weight aka starting point. there are calculartors online to help you with that another way is to multiply your bodyweight by 14, 15, or 16...if you have a slow metabolism use 14 if its really fast use 16

once thats establish lets say your bmr is 1920 calories (120x16=1920) then you want to add atleast 500 calories or more. (1920+500=2420)

1 gram of protein=4 calories
1 gram of carbs=4 calories
1 gram of fat=9 calories

back to protein you need 180grams if you are 120lbs thats 720 calories from protein which leaves you with 1700 calories out of those 1700 calories your fat and carbohydrate consumption is determined. The easiest way to gain weight if you are a natural ectomorph (another word for genetically a skinny SOB) then your best route is 50% of your total calories should be carbs (2420*.5=1210) so now you have your carbs 1210 calories plus your protein 720 calories add up to 1930

So you have 490 calories for fat which should mostly come secondary through diet high in protein but if it doesnt then feel free to add some good sources of fat such as nuts avocados or fish oils but your best way to knockout two birds with one stone is to eat fatty proteins such as whole eggs, salmon, turkey, lean beef cuts, steak, whole milk, cottage cheese.

protein 720/4=180grams
carbs 1210/4= 321grams
fat 490/9= 54 grams

then its a matter of eating foods to full fill those requirements

if you split it up into 5 meals it should look like this:
36grams of protein
64grams of carbs
11grams of fat

sample:
140 grams of chicken
1&1/2 cups of brown rice
1 tablespoon of almond butter

or

2 tuna cans
32 saltine crackers
1 tablespoon of mayo

or

2 whole eggs+5egg whites
3 slices of toast
2 slice of american cheese



If you need more help contact me

-backandbiceps

Well,I am here and i agree with your reviews about the putting on weight because all the reviews are very informative.According to me that we should be eat energetic foods for get good protein and energy with some suitable gym workouts for putting on weight.

Brienshamp Personal Trainer

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Brien shamp
248 Harbor Blvd, Belmont, CA 94002, United States
+1 650-654-4604

Those who want to put on weight must increase their umber of meals, eat more snacks and have supplements. Take energy drinks, increase workout and lift weights. Increase caloric intake, consume lots of protein and watch what you eat.

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Naperville IL 60540
773-359-1771

simple, my friend. search for a book called starting strength and follow that routine there and exactly what it says, if you want replace power cleans with barbell rows
you lift big and eat big
you don't need so much protein. 1-1.6g/KILO of bodyweigt is alright, and that comes from sports nutrition experts, not bodybuilding magazines bullshit
have about 70-90 grams of healthy fats per day and enough carbs so that you end up at 500kcal more than your TDEE (find that with google), aka tons of carbs

I would say simply work out with heavier weights and double your normal

calorie intake you should start seeing results within A week or two

keeping it as simple as can be.


Or look up "bulking" for some foundational tips.

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That is not very hard according to this era where we are surrounded from fast food and stuff like that but the source of putting on weight should be healthy so have red meat,tuna,beans etc all these natural things can help you for sure.

Any comments?

Physical therapy Emrnews business

Hi everyone...!
Gaining weight is not so hard as we think it only requires a little effort . You should eat fresh fruits,raw veggies and vegetables.Especially Banana is very help for this. . There are also many exercises which will help you for weight gaining .

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lakecounty personal trainer

Eat a lot
Lift heavy weights
Sleep A lot

The rest is details

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