I want to gain weight

ItachiUchiha3866

So, I am very new to this. I am a female who is 21 years old, height = 165 cm and my weight is 44kg. I cannot handle milk and curd. Also, I live in hostel where I don't really cook food. It is mostly mess food. I want to gain weight. I want to do home workouts. I would be glad if someone would help me!

mar_sbar

Hi, and welcome to the community. I can't offer much regarding the specific foods that are available to you there, but what you can do, at least, is make sure you get the right amount of macro-rich foods on your plate each time. A rough guide would be something like half your plate with veggies, a serving of protein that would be about the size of your fist, and the rest of the plate with a carb choice (rice, pasta, potatoes, beans, whole wheat bread).

You'll also want to figure out your TDEE, which would tell you how many calories you would need each day to maintain your current weight. You can find any free online TDEE calculator. Once you know the number, start eating at a moderate surplus above your maintenance number. Something like 150 - 200 calories would be good. Once you get comfortable with that, increase the surplus a bit more.

There are some good at-home workouts that you can find online. If you have some weights, kettlebells, a bench, or any combination, you can find some workout plans that suit you best.

nossmf

Welcome!

This thread contains several ready-made workout programs, including multiple which require no equipment, just you and gravity.

which-lifting-program-is-the-best-for-you