Ho to gain weight

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kailashenterprise13
kailashenterprise13 Posts: 1 Member
in Goal: Gaining Weight and Body Building

Hii my name is chandrapal I am from India , my weight is 50 kg , i am underweight , please give me guidence to gain weight

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  • AnnPT77
    AnnPT77 Posts: 37,082 Member

    I know this is a tiresome answer, but it's the true one: Eat more calories, and keep adding calories until you start gaining weight.

    This thread may have some ideas that help:

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

    If you prefer to gain mostly muscle rather than mostly fat - mostly muscle being what I'd recommend - then getting overall good nutrition (especially but not exclusively ample protein), faithfully performing a good progressive strength training program, and gaining weight slowly would be the best route. To quantify "slowly", gaining a pound a week might be OK as long as the training and nutrition are on point. Much faster than that, more of the gain would be fat, and fat gain isn't usually very health-promoting unless currently dangerously underweight. Without knowing how tall you are, I have no context for knowing how underweight 50kg would be for you.

    Best wishes!

  • GreenedOutDevill
    GreenedOutDevill Posts: 1 Member

    Personally I go for a heavy breakfast, it kinda sparks for my hunger for the day. I’ll follow it up with 2 balanced 600 cal meals prioritizing protein carbs and veggies. I’ll also have 2 protein shakes one with my breakfast and one after I workout. This helps me stay within the 3000-4000 calorie range on a day to day, gaining about 2 lbs a week. I used to weigh 120 less than a year ago now I’m up to 160. Hope this helps !

  • paperpudding
    paperpudding Posts: 9,520 Member

    I'm not sure how to find this - but there was also a list of higher calorie but healthy foods - which helps people eat more calories whilst also keeping to nutritious food.

    Maybe someone else can link it?

  • AnnPT77
    AnnPT77 Posts: 37,082 Member
    https://community.myfitnesspal.com/en/discussion/comment/48567846#Comment_48567846

    Was it this one, from the Food and Nutrition "Most Helpful Posts" section?

    https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
  • paperpudding
    paperpudding Posts: 9,520 Member

    yes thats it!

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