How to gain weight

[jo90x27]

Hi, I'm a 19 year old male from England,

Basically I'm looking to start the gym but my only problem is I weigh 40/45 Kilo or just under 7 stone I think, I'm a healthy individual, a few friends have said to me to start dieting but I don't have a clue where to start as everything I eat gets absorb by my super fast metabolism which I've always had, I have next to none body fat and I'm just skin and bones my father was the same as me so I think its genetics.

Basically I'm asking for your guys Advice/help.

Thanks,

Joe

[WorldClassDBag]

eat more

[alexriley17]

Calorie surplus

[ironwill2008]

Hi, I'm a 19 year old male from England,

Basically I'm looking to start the gym but my only problem is I weigh 40/45 Kilo or just under 7 stone I think, I'm a healthy individual, a few friends have said to me to start dieting but I don't have a clue where to start as everything I eat gets absorb by my super fast metabolism which I've always had, I have next to none body fat and I'm just skin and bones my father was the same as me so I think its genetics.

Basically I'm asking for your guys Advice/help.

Thanks,

Joe

Eat more than you're currently eating. If you don't see an increase in your body weight every 2 weeks, eat even more.



It's as simple as that.

[Matt413413]

Hi, I'm a 19 year old male from England,

Basically I'm looking to start the gym but my only problem is I weigh 40/45 Kilo or just under 7 stone I think, I'm a healthy individual, a few friends have said to me to start dieting but I don't have a clue where to start as everything I eat gets absorb by my super fast metabolism which I've always had, I have next to none body fat and I'm just skin and bones my father was the same as me so I think its genetics.

Basically I'm asking for your guys Advice/help.

Thanks,

Joe

For gaining weight I personally take healthy food and just eat alot of it.

I'm 6'0 and 265 right now naturally.

This is what i'm eating to gain weight.

Brown or white rice. Organic.

Yams.

3. Olive, coconut oil, avacado oil, or grape seed oil.

4. Basically i'm making huge healthy salads everyday and this is what's going on it.

5. steak and turkey. Organic if you have the money. Which I don't.

6. pink salt, pepper,

7. Spinach, broc****, cauliflower.

8. whole eggs.

9. almonds.

10. peanut butter.

11. blue berries.

12. pineapples.

13. watermelons.

14. Lots of orange juice.

15. Hot peppers.

16. cayenne powder.

[anotherworld]

You can start with increasing your fat and carbs intake because they get more stored as fat,which you need in the first place. Once, you reach your ideal weight, you can start to eat clean and train harder.

[nutritionisto]

Hey there! It's great to hear that you're interested in starting your fitness journey at the gym. Building muscle and gaining weight can definitely be a goal for you, and with the right approach, you can achieve it.

First and foremost, it's essential to focus on proper nutrition. Since you mentioned having a fast metabolism, you'll need to consume more calories than you burn to see weight gain. Here are a few tips to help you get started:

1. Caloric Surplus: Determine your daily calorie needs and aim to consume more calories than you expend. You can use online calculators to estimate your daily calorie requirements based on factors like age, height, weight, and activity level. Aim for a surplus of around 300-500 calories per day to gradually gain weight.

2. Macronutrients: Ensure you're getting an adequate intake of protein, carbohydrates, and healthy fats. Protein is essential for muscle growth, so include sources like lean meats, poultry, fish, eggs, dairy products, legumes, and tofu in your diet. Carbohydrates will provide energy for workouts, so include whole grains, fruits, and vegetables. Healthy fats can be found in foods like avocados, nuts, seeds, and olive oil.

3. Meal Frequency: Consider increasing the frequency of your meals to ensure you're consistently fueling your body throughout the day. Aim for three main meals and include snacks in between. This will help you meet your caloric goals and provide your body with a constant supply of nutrients.

4. Strength Training: Incorporate a structured strength training program into your gym routine. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows. Gradually increase the weights and repetitions over time to challenge your muscles and promote growth.

5. Rest and Recovery: Allow your body enough time to recover between workouts. Muscle growth happens during rest, so make sure to prioritize sleep and take rest days as needed. It's during this recovery phase that your muscles repair and grow stronger.

6. Seek Professional Guidance: Consider consulting with a qualified personal trainer or who can provide personalized advice based on your specific goals, health status, and preferences. They can create a customized workout and nutrition plan tailored to your needs.

Remember, gaining weight and building muscle takes time, patience, and consistency. Be consistent with your workouts, follow a nutritious diet, and track your progress. Don't get discouraged if the progress seems slow at times. Celebrate small victories along the way and stay committed to your fitness goals.

Good luck on your fitness journey, and enjoy the process of transforming your body and improving your overall health and well-being!

[almalakyroyal]

Hi Joe,

Gaining weight, especially if you have a fast metabolism and lean genetics, can be a challenge, but it's definitely achievable with the right approach.