124lbs.. goal 145lbs. any advice?

jrenteria23

I need advice on how to reach my goal in a healthy way. Any suggestions?

psuLemon

Eat more calories than you burn. Eat a mix of nutrient dense foods and foods that will help you reach your calorie goal consistently, lift and repeat.

Keep in mind there are no bad foods just bad diets. So incorporating junk good occasionally isnt a bad thing. Look at Michael Phelps and the crap he eats.

Wheelhouse15

As above, just figure out how much you want to gain per week and adjust your caloric surplus accordingly. A clean bulk means you will need to gain slower so aim for about 250-500 calories per day over your requirements.

rebel_26

Take advantage of the macro tools. Find the right mix for yourself. You look to be an Ectomorph type . Do research on ectomorph. Don't gain too quickly or your likely pack on fat. Introduce gainer shakes into your diet as liquid calories are often easier to get in than whole foods to get your calories up. (you can make your own with some simple ingredients you likely already have in the home. I have some recipes on my profile and Im not 100% sure if you can see them in detail or not if we were "friends" , but if interested message me and Ill try to copy and paste them in for you.

ndj1979

rebel_26 wrote: »

Take advantage of the macro tools. Find the right mix for yourself. You look to be an Ectomorph type . Do research on ectomorph. Don't gain too quickly or your likely pack on fat. Introduce gainer shakes into your diet as liquid calories are often easier to get in than whole foods to get your calories up. (you can make your own with some simple ingredients you likely already have in the home. I have some recipes on my profile and Im not 100% sure if you can see them in detail or not if we were "friends" , but if interested message me and Ill try to copy and paste them in for you.

you can't research something that does not exist...

Wheelhouse15

ndj1979 wrote: »

rebel_26 wrote: »

Take advantage of the macro tools. Find the right mix for yourself. You look to be an Ectomorph type . Do research on ectomorph. Don't gain too quickly or your likely pack on fat. Introduce gainer shakes into your diet as liquid calories are often easier to get in than whole foods to get your calories up. (you can make your own with some simple ingredients you likely already have in the home. I have some recipes on my profile and Im not 100% sure if you can see them in detail or not if we were "friends" , but if interested message me and Ill try to copy and paste them in for you.

you can't research something that does not exist...

These categories of body types actually started as a stereotyping for psychological profiles. It was poor science for psychology and just as bad for physiology.

AnvilHead

rebel_26 wrote: »

Take advantage of the macro tools. Find the right mix for yourself. You look to be an Ectomorph type . Do research on ectomorph. Don't gain too quickly or your likely pack on fat. Introduce gainer shakes into your diet as liquid calories are often easier to get in than whole foods to get your calories up. (you can make your own with some simple ingredients you likely already have in the home. I have some recipes on my profile and Im not 100% sure if you can see them in detail or not if we were "friends" , but if interested message me and Ill try to copy and paste them in for you.

Some of the 'research' I found on "ectomorph" characteristics:

...described as cerebrotonic inclined to desire isolation, solitude and concealment; and being tense, anxious, restrained in posture and movement, introverted and secretive...

Not sure how that pertains to or will help with diet and weight gain.

OP, read this thread for help rather than fiction made up by a psychologist in the 1940s: https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners

Unknown

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