Gaining weight

Ruben463
Ruben463 Posts: 2 Member
in Goal: Gaining Weight and Body Building
I’m currently 5’9 and only weigh 130 pounds and it’s extremely hard for me to gain weight and I workout every day with a intense calisthenics workout and football weightlifting I have a good physique but I’m small and weigh lower than I want

Replies

  • wiigelec
    wiigelec Posts: 503 Member
    … it’s extremely hard for me to gain weight…
    Can you elaborate on this? Perhaps describe some of the things you have tried to gain weight…
  • Ruben463
    Ruben463 Posts: 2 Member
    I have tried eating a maintenance calories in a slight surplus but it still hasn’t been working I’ve gained 15 pounds because I was at 115 but after that I just stopped
  • wunderkindking
    wunderkindking Posts: 1,615 Member
    Your maintenance calories - how many it takes to maintain - will increase with your weight. You need to constantly recalculate that/steadily increase how much you're eating.

    You need 3500 calories above maintenance to gain a pound.
  • wiigelec
    wiigelec Posts: 503 Member
    edited September 2021
    If you are not gaining weight over time then by definition you are not in a caloric surplus. Need more calories…
  • Redordeadhead
    Redordeadhead Posts: 1,188 Member
    Ruben463 wrote: »
    I have tried eating a maintenance calories in a slight surplus but it still hasn’t been working I’ve gained 15 pounds because I was at 115 but after that I just stopped

    Maintenance calories = maintain weight, so you can't gain weight at maintenance.

    As mentioned above, you need 3500 calories above maintenance to gain 1lb, so perhaps your slight surplus is too "slight. More calorie dense foods like oils, butter, cheese, nuts etc. may help. Bottom line, you need to eat more or reduce activity.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1


    Make fairlife chocolate milk your best friend. Trust me.
  • DoctorMOHSEN
    DoctorMOHSEN Posts: 53 Member
    you are doing intense calisthenics, football and weightlifting dont expect a slight surplus will make a differnce, since you weight is maintained that's probably your maintenance calories, try to add 500cal or more and track your weight for couple of weeks. if your weight still maintained then calroies dense protien shakes like SeriousMass could help. not saying you should take them, only suggesting

Categories