Gaining Weight

RalphDanielPuriran

Hey, i just want to ask advices/tips on how to gain weight fast?not only weight but also to have fat. I’m a 19 year old 5’9 50kg male. Hope this community helps. thanks

nossmf

While I appreciate your willingness to add bodyfat along with muscle, a glib answer of "just eat everything in sight" is likely to lead to almost exclusively fat gain, which can not only screw up internal body chemistry but also lead to fatigue and body-image issues. So while you ask about "fast" gain, let's concentrate on "efficient" weight gain.

First, you need to know how many calories you can eat each day without changing weight, up or down. An online calculator for your age/weight gives a simple estimate of 1800. (Your actual number may be different, but this is what we'll use for this discussion for example purposes.)

To gain weight, each day you eat above this number. A reasonable, controlled rate of gain is half a kg per week, so you'll add 500 per day to the 1800 number above to get 2300 per day.

To maximize the chances of getting more muscle as your weight goes up, try to get at least 1.5g of protein per kg of bodyweight, so for you get at least 75g protein daily.

Doing this will add about a half kg per week, or two kg per month. Doesn't sound like much, but on your frame even these small amounts will be quite apparent very soon.

Give yourself 4 weeks before making further changes, as it can take a little time for the body to adjust to a new eating plan or exercise routine. If after a month you have not gained weight, increase your daily calories by another 250 per day and wait another month.