I'm 1.78m(5'10") weighing at 64kg(141 pounds) and I want to gain weight.

mathieumedlej
mathieumedlej Posts: 1 Member
in Goal: Gaining Weight and Body Building
Im 24 years old, I've been living my teenage years till a couple of months ago in a really bad country economically and politically. I recently moved to Canada, but I always had 1 goal. Gain weight and be stronger. I tried training and eating really heavy(3000 calories per day) where I used to live but after 5 months I've managed to only gain 3 kg. I started doubting my technique, hence why I'm here hoping to get as much help and info to get better and feel better.

Replies

  • dustinappel
    dustinappel Posts: 1 Member
    FWIW, my main tip is to learn to squat and deadlift like a power-lifter. I was lucky enough to learn the basic lifts from coaches in university but there is now a wealth of knowledge on YouTube etc. I went from 135# to 185# over the course of about six months at age 20 when I began to concentrate on these lifts and less on curls, abs, etc. best of luck!!
  • PAV8888
    PAV8888 Posts: 14,242 Member
    I see nothing terribly wrong with your excellent results over the first three months!

    By contrast I would think that for most people a bulk of 10lbs a month, if drug free, would end up with significant excess fat gain. Given the age discussed a late growth spurt could have contributed to better results than one would otherwise expect

    https://www.builtlean.com/how-much-muscle-can-you-gain-naturally/
    "For most weight-gainers, half a pound per week would be an even more realistic goal, because they reach their genetic limit. Remember that gaining muscle is a long-term project and not something that can be simply turned on. If you're dedicated and diligent in your efforts, you'll not be disappointed!"
    https://www.bodybuilding.com/content/how-much-muscle-can-you-gain.html

    https://www.livestrong.com/article/412614-the-average-muscle-gain-per-month/
    "a 20-year-old whose body contains a good number of fast-twitch muscle fibers, which are the kind that respond best to muscle growth, might be able to gain an average of 2 pounds of lean muscle a month, ACE states. However, someone with a different genetic profile may only be able to gain an average of a half-pound of muscle a month, even with the same dietary and training strategies."

    Lyle McDonald's take: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential

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