GeneralHow Do I Gain Weight?? Serious
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| So, I have had a hard time with quite a long time gaining weight. So my diet for years has been 80/20-70/30. I have been adding in about 300-500 calories a day on top of my regular diet, to try and make it more solids and week by week, i will add more calories/protein through solid foods, and eventually when getting enough, drink say, 1 less shake (30g protein). I am 163 pounds now, and I am trying to get to 170-175 over the next 3ish months or so, so about 4 pounds a month or .5lb a week. And yes, I do workout, 5-6 times a week minimum. I know some of this weight will be muscle, but some will also be fat, and that is more then fine. I am trying to gain weight in any way possible, and also get as strong as possible in the gym. I am tracking my calories and other stuff, because I am a type one diabetic anyway, so its quite easy, not a pain ect. Any suggestions besides getting all the basic info ect and hitting micro/macros? |
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| I am trying to solve the opposite problem. |
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Donald_Trump wrote I am trying to solve the opposite problem. THE TROLL INSIDE ME IS GOING CRAZY RN I STG But what have you done about it? |
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| I think you have to eat more, like, a lot more. |
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| Pop tarts and kool aid |
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FlexTaylorYT wrote So, I have had a hard time with quite a long time gaining weight. So my diet for years has been 80/20-70/30. I have been adding in about 300-500 calories a day on top of my regular diet, to try and make it more solids and week by week, i will add more calories/protein through solid foods, and eventually when getting enough, drink say, 1 less shake (30g protein). I am 163 pounds now, and I am trying to get to 170-175 over the next 3ish months or so, so about 4 pounds a month or .5lb a week. And yes, I do workout, 5-6 times a week minimum. I know some of this weight will be muscle, but some will also be fat, and that is more then fine. I am trying to gain weight in any way possible, and also get as strong as possible in the gym. I am tracking my calories and other stuff, because I am a type one diabetic anyway, so its quite easy, not a pain ect. Any suggestions besides getting all the basic info ect and hitting micro/macros? 0.5lb of total body weight gain per week is a very reasonable goal, although if your goal is 4lb per month, that would be 1lb per week. Typically the upper limit for natural muscle gain in a person who is training multiple times a week, eating a healthy caloric surplus, and so on, is 0.5lb-0.75lb of muscle mass per week. Total body mass can fluctuate a lot more up/down just based on hydration, when your last meal was, etc. If you're following a surplus program and hydrating, you'll likely see the total weight go above that 0.5-0.75lb per week goal. This is typically why it's recommended to track weight through a control, like always first thing in the morning when you're probably at your lightest, for the most accurate tracking of results and where you stand. It sounds like you've got a very good idea of how to go about it and how it works. There aren't really any secrets to it, calories in calories out and keeping yourself hydrated will be 90% of the way there. *Edit: One thing it sounds like you may already be aware of, but if not - Important to calculate your TDEE to figure out how many calories you likely are already burning a day, and then use that to calculate your total daily caloric goal/range - tdeecalculator.net/ . General rule of thumb for maintenance in an average person is 1500-2000 calories per day, which would mean 2300-2500 as a goal for a surplus. But if someone is doing multiple intensive cardio days per week, their TDEE is probably much higher, so the goal should be adjusted to 2800-3100, or whatever makes sense for their lifestyle. Or vice versa if someone is not as active. Sometimes when people wonder why they're eating so much above maintenance, yet not gaining, it's because their TDEE is already higher than the average person. |
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| drink a lot of beer |
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Get a rough idea of the total calories you need to be in a surplus via a calorie calculator (not going to be 100% accurate but will give you a good idea).
Then, if you aren't gaining weight eat more. Still aren't gaining? Eat more. This is obviously ruling out medical conditions so if you truly are eating a sh*t ton of calories and not gaining weight you could get checked out by a doctor to rule out certain medical conditions. Most of the time though, IMO it's just people not eating enough/eating too much in terms of wanting to gain or lose weight. |
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| Lot's of soda, beer, and all kinds of junk food like beef jerky, chips, and chocolate/candy |
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