WEIGHT AND MUSCLE MASS GAIN

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rohitrajeev9935
rohitrajeev9935 Posts: 1 Member
in Goal: Gaining Weight and Body Building

I (21M) am 6ft2in tall and weigh 73kg. I am not too skinny but I lean muscles like an athletic body type ( I do athletics , football and badminton). Due to my height , my arms and legs look really lean and I am trying to gain some muscle mass (very little , not bulky). I dont want to get huge but i want to gain some mass so that I dont look really lean (eg : Cristiano's body). I have a huge appetite and eat lot's of food but still find it really hard to gain some weight mostly due to high metabolism. Need some advice to better myself. Thanks y'all!

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  • nossmf
    nossmf Posts: 14,590 Member

    "Eating lots of food" is not enough information for us to help you. Need to know what types of food you're eating, how many calories, etc. You can eat a ton of volume without eating a lot of calories.

    Two quick notes: make sure to get enough protein, this is the building block for the body to create muscle. A minimum of 1.5g protein per kg of bodyweight, up to about 2.2g/kg. (For you, this means aim for protein of at least 110-160g per day.)

    As you increase protein, you should also make sure to get enough fiber in your diet. Everyone associates fiber with going to the bathroom, but a key attribute bodybuilders love is that fiber helps the body to better absorb nutrients, to include better digest the large amounts of protein we consume. A good minimum target is 20g per day, with 30g giving even better results. Fiber is found naturally in fruits and vegetables, so aim to get a variety of each every day; I try to get at least 3 different colors per day. (Red apple or pepper, orange carrot, green broccoli or Brussel sprout, yellow banana or onion, etc.)

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