How to increase your weight ?!

achimcr7

Hello Guys , my name is Achim , i'm from Germany and my aim is to weight 80 kg. MyFitnessPal helps me every day to count my calories and i think its great support for me to to fulfill my aim.
Do you have any tipps how i can fulfill my aim (80kg) achieve fast?
I would be really happy if u can give me some usefull advices !
Greetings ,
Achim

ed_hooters

Im gaining lean muscle to 750 grams a month and i want to share to you my simple and effective exercise and simple diet
In order for you to gain weight and lose fat at the same time. First you have to do Free Weights in the gym or at home if your starting to lift weights start from 5kg dumbbell or barbell and walk your way up. Do 5 to 10 minutes cardio after your workout. Dont forget to drink plenty of water.
About diet: eat only lean chicken or beef and fish with green vegtable and eat also clean fat like egg, peanuts, legumes, olive oil, fish oil supplement, chia seed, non fat yogurt, cinnamon powder
Drinks: drink 2 cups of water first thing in the morning, drink coffee w/o milk and sugar
Recipe:natural drink after you wake up morning
1 liter water boil
5 teabags
1 lemon
Handfull of fresh mint
breakfast:
3 tablespoon oatmeal
1 teaspoon peanut butter
1 cup non fat milk or water
1 hardboild egg(whole)
2 tablespoon chia seed with 2 cups of warm water
Freeworkout meal: 1 hour before workout
1 1/2 scoop whey pro complex gainer
1 tablespoon peanut butter
3 tablespoon oatmeal
Black coffee w/o sugar (30minutes before wourkout)
Afterworkout drink:
1 1/2 scoop whey pro complex gainer
1 banana
1/2 cup cottage cheese
1 cup non fat milk or water
Remimber to train 5 days a week and lift heavy weight if you can. Doing 4 sets 8 to 10 repatation by 30 second work 30 seconds rest.
Note: do compound workout
Example: deadlift, benchpress, and squat
And watch the video on youtube look for sixpackshortcut you can learn on how to do workouts.
If you do what i have said you will lose fat and weight. And gain lean muscle at the same time. By the way im 76kg of fat before with a big tummy and now im 63KG of lean muscle
And do AB wourkout 3 times a week.
GOOD LUCK AND TRAIN HARD

achimcr7

Thanks a lot for ur comments. I will give my best !