I had to put on weight to build it into muscle last year (i was 18) , the thing that helped the most was not eating fatty foods but just simply eating more meals, i would eat 3 full meals a day, and also the next best thing was Mass shakes , basically they're a milkshake filled with protein, but they are filled with calories, so they're healthy and designed to help you put on weight. May be a thing to look into, but its not anything to worry about, good luck

Muscle is much heavier than fat, so the best thing to do to gain weight would be to go to the gym and just do weights. Drink and eat plenty or protein and carbs too.

I had to put on weight to get into the RAF and this is what was advised by one of their personal trainsers and I put on weight fast

Workout like a beast and eat like a beast.

Thanks for the nice comment Nudies, I appreciate it man.

As Nudies said, if you want to gain weight then you need to eat more. It's not really about what's in the food, more about how many calories it has.

Say for example, you're a 70KG male and you're decide to eat 2500 calories each day for a week.

To continue weighing 70KG, your body needs roughly 1800 calories each day and because you're eating 700 calories more than your body needs, it has no choice but to store those extra 700 calories as fat/use it to build muscle.

The more extra calories you consume each day more than your maintenance, the more that will be stored as fat. So if you eat 3000 calories each day for a week, you'll gain more weight than if you had consumed 2500 calories, however you would also have gained more fat.

If you're bulking, you'd want to be in a caloric surplus of about 300+ each day. That's enough for your body to comfortably build muscle and not gain too much weight. Everyone can build muscle at different rates and some more than others depending on your genetics. Just make a diet, weigh yourself at the start of the week and then again at the end and check how much you've gained. If it's too little, up the calories and try again for the next week until you find a good amount. About 0.5KG per week would be good progress.

If you're not using weights, you'll still build a decent amount of muscle from gaining weight but nowhere near as much as if you had lifted weights. I'd definitely recommend joining a gym or doing home-workouts if you're planning on bulking up.

You can use this as a guide to estimate your calories needed for your weight, I wouldn't trust it too much though. Try it out and build a diet around "x" amount of calories per day and weigh yourself after that week.

Good luck buddy, hope things work out for you and you reach your goals.

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As the above said calculate your tdee to see your maintenance calories needed then eat around 500 above that. I suggest eating brown or white rice when it comes to bulking. They are very calorie dense and fill you up. Also try to get around. 8-1.2g of protein per pound of body weight if you are looking to gain muscle mass while bulking.

I gain weight by eating healthier foods but bigger portion. I workout about 2 hours a day and have about 3 protein shakes.

I was in your boat this time 15 months ago I weiged in at 45kg 95 pounds , I then joined the gym started eating loads but not going crazy , not totally sure what my macros where but they did the job. I was probably eating depending on your height I was eating 400 carbs 200-230 protein and around 65-70 fat. I stuck to it and I still am eating the same amount maybe a bit less and have gained 23kg in those 15 months , I currently weigh in now at 68kg and have made a lot of gains. But the past 2 months I have stayed at 68kg for some reason even though my eating is well so I am probably going to up my carbs and protein again.

The supplements I used was this :

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I had like 2 of those hard gain shakes a day along with a lot of food , but you don't have to use hard gain shakes you could just use rice or whatever you like doesn't really matter,
I have now switched back to normal Whey Protein as I don't like have like 5 scoops of that weight gain a day.

Good tracking apps would be : myfitnesspal

And for checking for calories you need : [ Register or Signin to view external links. ]

You will make it , it takes time trust me,

Good luck on your journey!

BMP wrote I had to put on weight to build it into muscle last year (i was 18) , the thing that helped the most was not eating fatty foods but just simply eating more meals, i would eat 3 full meals a day, and also the next best thing was Mass shakes , basically they're a milkshake filled with protein, but they are filled with calories, so they're healthy and designed to help you put on weight. May be a thing to look into, but its not anything to worry about, good luck

Just bought some Dinabol steriods and Mass shakes (serious mass) Anyone done a cylce of steroids before?