How to put on weight w/ fast metabolism?

[dafranchise0309]

I'm 22 6'2 170. I tried working out a few years ago but stopped because I realized I have a very fast metabolism. I can pretty much eat whatever I want (junk food included) not exercise, and still not gain any weight.

Right now I am looking to put some muscle on but have a hard time gaining those pounds. Currently trying to eat some foods with high protein and calories but still would love some advice. My daily calorie suggested intake is around 2800-3200 calories, but when I go to the gym I always burn a lot of those calories off. Anyone have some advice on what I need to do as far as dieting and exercising with a fast metabolism?

[chameleonism]

I'm 22 6'2 170. I tried working out a few years ago but stopped because I realized I have a very fast metabolism. I can pretty much eat whatever I want (junk food included) not exercise, and still not gain any weight.

You probably eat a lot less than you think. Either way, your caloric intake is lower or equal to your caloric expenditure resulting in no weight gain. Or you have a metabolic disorder and should seen an endocrinologist.

Right now I am looking to put some muscle on but have a hard time gaining those pounds. Currently trying to eat some foods with high protein and calories but still would love some advice. My daily calorie suggested intake is around 2800-3200 calories, but when I go to the gym I always burn a lot of those calories off. Anyone have some advice on what I need to do as far as dieting and exercising with a fast metabolism?

Eat more.

[Dielikeadog]

my post workout meal was 900 calories of rice with three tablespoons of olive oil stirred in. a couple cups of brocolli and two chicken drum sticks with skins on. 1500-1600 calories. Gotta eat big man. its gets easier after a few weeks.

[squal89]

You need to eat more if you have a fast metabolism, aim for 4000 calories. If u struggle to eat that much get a good mass gainer have it one or twice a day. Thats what I'm currently doing.

[Lites10]

I'm the same weight as you, although 4 inches shorter, and I am currently bulking on 4500 kcal. You sir, need to eat more. My first piece of advice, if you haven't already done so, is read the stickies. If you already have, read them again. Then, figure out your macros, and compose a diet consisting of mainly whole and unprocessed foods that will put you in a moderate (300-500 kcal) surplus.

[BrandonManess]

Gaining weight should be pretty simple. First, figure out your maintenance calories (this may take a couple weeks based on activity levels and metabolism). Second, learn to track macros for every meal using a food scale. Shoot for 1-1.5 grams of protein per lb of bodyweight, 0.4g of fat per lb of bodyweight, then fill the rest of your calories with carbs. So if you believe your maintenance calories is roughly 3000 per day then your diet should look something like this....

200g protein per day
65-70g fat per day
400g carbs per day

this comes out to roughly 3000 cals per day. try this for a week or two and re-eval. if your not gaining any weight of losing weight increase carbs

I'm 22 6'2 170. I tried working out a few years ago but stopped because I realized I have a very fast metabolism. I can pretty much eat whatever I want (junk food included) not exercise, and still not gain any weight.

Right now I am looking to put some muscle on but have a hard time gaining those pounds. Currently trying to eat some foods with high protein and calories but still would love some advice. My daily calorie suggested intake is around 2800-3200 calories, but when I go to the gym I always burn a lot of those calories off. Anyone have some advice on what I need to do as far as dieting and exercising with a fast metabolism?

[WonderPug]

200g protein per day
65-70g fat per day
400g carbs per day

Why recommend way more protein than is necessary and less dietary fat than meets sufficiency?

[BrandonManess]

How much protein and dietary fat would you recommend based on his weight?

Why recommend way more protein than is necessary and less dietary fat than meets sufficiency?

[dafranchise0309]

Will start to eat more but what about as far as exercising? Any workout I do will burn those calories so should I just take it easy at the gym or stay on the couch all day?

[BrandonManess]

If you're wanting to build muscle you need to include weight training. There are plenty of weight lifting programs on this site and around the forums to choose from based on your goals and you can always adjust calories based on your activity level.

Will start to eat more but what about as far as exercising? Any workout I do will burn those calories so should I just take it easy at the gym or stay on the couch all day?

[ironwill2008]

I'm 22 6'2 170. I tried working out a few years ago but stopped because I realized I have a very fast metabolism. I can pretty much eat whatever I want (junk food included) not exercise, and still not gain any weight.

Right now I am looking to put some muscle on but have a hard time gaining those pounds. Currently trying to eat some foods with high protein and calories but still would love some advice. My daily calorie suggested intake is around 2800-3200 calories, but when I go to the gym I always burn a lot of those calories off. Anyone have some advice on what I need to do as far as dieting and exercising with a fast metabolism?

If you're not already actually weighing/measuring/tracking your food portions, get an inexpensive digital food scale and get started. Unless you're doing so, you're very likely not eating anywhere near what you think you are.