Need tips on gaining weight

danozzz93

Hi I'm 5"11 and am 64kg I'm looking for some ways to best help me gain weight as I've never seemed to be able to gain

Redordeadhead

The very simplest answer is est more calories: more volume (quantity) of food/drinks, eat more frequently, eat foods with higher calories like oils, cheese, nuts, etc. And/or decease the amount of exercise if you are doing a lot now.

How many calories do you currently eat and what types of foods? How active are you?

wiigelec

are you lifting weights?

Dogmom1978

And use a food scale. Yes, everyone talks about the food scale for LOSING weight, but it’s a useful tool for GAINING also. Weigh and log your foods so you can track how much weight you theoretically should be gaining. If you don’t know how much of a surplus you are eating in, it will be harder to have an idea of how much weight you should expect to gain.

psuLemon

https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

Liftsalotat5

I just added this to a random day I previously logged so disregard top bar. But you can see a nice “gainer” example that’s not something like a greasy pizza

Liftsalotat5

Just put a handful of ice with ingredients into the blender, drink at leisure. Best after a heavy workout

shredsx

im in a similar situation as you and have found success with lowering my cardio activity and instead doing more heavy lifting at high reps for healthy gain. stick with high protein foods and fatty oils like almond butter and slowly but surely if you’re eating more calories then you’re putting out you’re hopefully going to see that progress you’re striving for.