Help me to gain weight

Shanusky

Hii there
I'm new to this community and I'm a 24yrs boy and weight is 49kg. I want to gain weight until it will be 65kg.
Please help me to do so.

psuLemon

http://community.myfitnesspal.com/en/discussion/10300326/most-helpful-posts-goal-gaining-weight-must-reads#latest


Start with reading those. Eat 10-15% over your estimated TDEE and follow a good progressive overload lifting program. After 4-6 weeks, validate if calories are too much, not enough or just right. Gain should be around 1/2-1 lb per week.

HamsterManV2

Read this

Diet: TDEE + 250 to 500 calories
Work out: Linear strength program 3 days a week. Pick one: Strong Lifts, Starting Strength, GZCL LP, ICF5x5