Weight gain tips

Adhilpathoor

Weight gain

nossmf

Slow and steady win the race. Applies both to weight loss AND weight gain. Whatever your maintenance calories are, add 250 each day, and make sure to eat back calories burned through exercise. No need to avoid cardio, it's great for the heart.

If after two weeks your weight hasn't begun to creep up by a pound, then add another 250 calories per day. Your goal should be to only gain 2-3 pounds per month, which when combined with resistance training and high protein (1g per pound of bodyweight is plenty) will help to maximize how much of the gain is muscle compared to body fat. No matter what, when you gain weight a part of it will be fat, but if you take it slow, the ratio will be mostly muscle/little fat, where if you simply pig out on whatever you can lay hands on you'll gain weight faster but the ratio will be at best 50/50, and likely more fat than muscle.

Beginning lifters can expect to gain 1-2 pounds of muscle per month, and pros 1-2 pounds per year. If your avatar picture is accurate you look well beyond the beginner stage, so you're likely closer to the pros level and will be capped at only a few pounds of muscle per year. If you're gaining weight faster than that, it's likely more fat than muscle, and you need to slow down a bit.