Need tips for gaining weight and muscle

katieannie2017

I’m 5ft8 and 53kg and really want to gain more weight in order to gain more muscle and shape. I’m naturally very slim and would love to ‘fill out’ a bit more. I’ve been working out three times a week for 8 months and eat around 2300 calories a day (increased from 1800 over time). I’m not seeing much in the way of results! I lift weights, don’t do much cardio and I’m upping the weights every two weeks. Any tips or anything I’m missing? Could it be to do with v low protein intake? Thanks!

sardelsa

If you aren't gaining weight then you aren't eating enough to be in a surplus. So I would keep upping your calories.

How much protein are you getting? 0.8-1g per lb lean body mass/bodyweight is good. What kind of training are you doing? You want to make sure your programming is adequate and well rounded and progressive over time.

quiksylver296

Lift heavy using a proven progressive lifting program and eat more.

Jbitoffun

Intensity and quality of your lifting makes a difference. Also consider 4days a week if you can with a training split instead. I've been gradually gaining weight over 6 mths with my routine and happy to share if you want.
Set your goal on here to gain 0.5kg per week which will give you your necessary intake amounts pro, carbs, fats etc
Also you need the extra protein for muscle growth and repair so not a good idea to reduce that

zoedorman

I've seen the best results by upping my protein as high as possible! (Well, not too high but for me I don't eat a lot of meat so getting protein can be a little bit of a struggle). Its also good to eat higher carbs as well. If you haven't already checked it out, theres a really good macro calculator online on Katy Hearn's website!

Silkysausage

zoedorman wrote: »

I've seen the best results by upping my protein as high as possible! (Well, not too high but for me I don't eat a lot of meat so getting protein can be a little bit of a struggle). Its also good to eat higher carbs as well. If you haven't already checked it out, theres a really good macro calculator online on Katy Hearn's website!

Nothing special about her calculator, same results as MFP for my stats

Lean59man

Eat more calories.

billkansas

Start your first bulk and squat, deadlift, and press heavy. If you've been a skinny person your whole life like me- I think you'll find it fun.