Need help gaining weight

[howartho000]

I’m 133 I’m trying to get to 150-160 but keeping body fat low 8-13. What’s a good diet for me?

[LaxrsisDeckle]

Eat more calories than your body burns and take lots of protein. Fill up more Carbs and Fat, eat 3 times per day. You can add energy-dense foods, sauces, spices and condiments. Furthermore, lift heavy weights and increase your strength.

[pollard5]

Take food rich in calories and protein. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.

[AlexSays]

What you eat matters less than how many calories and how much you eat of different macros.

Try and eat high protein meals balanced with fats and carbs. Make sure your calories are higher than your daily expenditure by a moderate amount. Until you've got a rough figure for your daily maintenance and a good grasp on tracking calories in foods you will find it difficult to go about this in a systematic way so start there

And of course lift on a good routine if you want any of your weight gained to be muscle mass

[KVPR]

If you want to gain weight by building muscle, target whole foods that come from high-quality sources. You can put on weight by consuming fried food and sugar-infused beverages, but that is not the solution to building a good physique. Thus, you have to make sure that you gain weight safely.

The most important macro to focus on is protein. Studies and real-life cases show that you are more likely to put on the right kind of weight with a high protein diet, unlike the opposite.