I am 24 yrs M. Still not crossed 50 kg in my whole life, my current weight is 48 how do I achieve 58

Zheltrax

This app shows me 2500 surplus calories, since a beginner it's difficult to eat everytime also as a student

mar_sbar

In order to gain mass (muscle), part of it is being in a caloric surplus (the amount depends on what your ultimate physique goal is) and the other part is lifting with a hypertrophy-centered program. There are some good examples of programs online that you can look up. As a beginner, a 3 days a week full body workout would be great for you.

Diet-wise, it is helpful to start by slowly increasing your calories gradually so you won't shock your body and feel so uncomfortable. Start with an increase of 100 calories above maintenance, and then I crease that amount after a couple of weeks after your body has adjusted. The liquid calories route is also helpful as things like protein shakes, smoothies, and olive oil are easier to digest. Make sure you are getting 1.4 to 2 grams of protein per kilogram of body weight. Don't fear carbs, as those are necessary to fuel your workouts. Be sure to also cut out sugar and processed crap as much as possible.

I hope that was a helpful starting point. You can do this.

itsrajpoot9598

smoothie

1 scoop whey 40gm oats 2 tb spoon peanut butter 2 medium size banana 200ml full fat milk thats it

almost 1000 calorie and ~47gm protien

rest calorie will be from food that will be 1500

claireychn074

Looks like the OP stayed for a week then never came back 🤷‍♂️

DiscusTank5

https://community.myfitnesspal.com/en/discussion/comment/48719568#Comment_48719568

That's okay. He may come back some day, or someone else with the same issue will find the thread and it will help them.

souraya041

As someone who struggled with the same issue for a long time, I think you should get some blood tests done , check vit D levels, ferritine and blood cells count, these two made a huge difference ,once fixed I could reach and maintain weight easily, also reduce stress in your life , no more consuming cortizol triggering content or dealing with stressful situations and people, you should get in a peaceful state of mind where only the very important things get your attention( food, fun and studying), and then you'll have your appetit back and that 2500kcal will look like nothing🤣

stealthaway

A late read, but yes in student life I had a bad digestion, late hours and too much stress out too. Plus the shame that you are a weakling in front of the girls. Now when in am in late 40’s all that looks trivial but with better life control, I am able to take better food and health choices. But nevertheless still on the lower BMI side, have to come to accept it..

stealthaway

A late read, but yes in student life I had a bad digestion, late hours and too much stress out too. Plus the shame that you are a weakling in front of the girls. Now when in am in late 40’s all that looks trivial but with better life control, I am able to take better food and health choices. But nevertheless still on the lower BMI side, have to come to accept it..

springlering62

can I just say, as a female and one who’s been around for a number of years and looked at countless guys, never once have I looked at a thin guy and thought “he’s a weakling, and not worth my time”, and blown him off

The first thing I notice is, is he intelligent, respectful, and acts like he has some common sense.

Man, Charles Atlas messed with men’s minds in a big, long lasting way with his ad campaign. We woman bellyache about societal and made up advertising expectations, but y'all get it, too.

My SIL is stick thin, has a doctorate in some arcane form of math, treats my daughter and granddaughter like gold, and I just got a video of his “skinny” self skateboarding circles around his daughter as she scoots on her balance bike. Do I think “unworthy weakling”?

No! I think, what an awesome dad!!!!

I’m sincerely sad you’ve felt that way.