advice plz

RuNaRoUnDaFiEld wrote: »

If you gain it too quick it will go on as fat. Set your calories at 100-200 above a day and lift heavy.

250 is the lowest recommended.. but you can do 10% above tdee also or 500 if you want to gain a little faster.

martinannetts89 wrote: »

im currently at 146lb but for me thats small as im quiet tall at 6ft 2." Want to gain at least 2 or 3 stone but as quick as possible .. any advice welcome

You need a few things.
1: Lift weights. There's more to working out than just "lift weights" if you want to gain muscle, but I don't want this comment to be too long so just make sure to do some research on how to train with hypertrophy to gain muscle. An effective workout plan is important.
2: Be in a caloric surplus. This means you're taking in more calories than you burn off. But calories aren't all that's important, you also need a lot of protein. I'd say anywhere around 1 gram of protein per pound of bodyweight. So you weigh 146, so you want around that many grams of protein a day. Well honestly you could probably start off with just taking in 120-130 grams of protein a day and be fine. There's a lot more to it than calories and protein so just make sure you do some research and find a healthy diet that works for you.
3. Sleep. Sleep is extremely important for muscle recovery.
Make sure you do some more research online though because there's more to it than this. Find an effective workout and diet plan and work from there. I would go into more detail but I'm sure you can figure it out with a bit of research. I hope it all works out for you.

martinannetts89 wrote: »

burdett124 wrote: »

martinannetts89 wrote: »

im currently at 146lb but for me thats small as im quiet tall at 6ft 2." Want to gain at least 2 or 3 stone but as quick as possible .. any advice welcome

You need a few things.
1: Lift weights. There's more to working out than just "lift weights" if you want to gain muscle, but I don't want this comment to be too long so just make sure to do some research on how to train with hypertrophy to gain muscle. An effective workout plan is important.
2: Be in a caloric surplus. This means you're taking in more calories than you burn off. But calories aren't all that's important, you also need a lot of protein. I'd say anywhere around 1 gram of protein per pound of bodyweight. So you weigh 146, so you want around that many grams of protein a day. Well honestly you could probably start off with just taking in 120-130 grams of protein a day and be fine. There's a lot more to it than calories and protein so just make sure you do some research and find a healthy diet that works for you.
3. Sleep. Sleep is extremely important for muscle recovery.
Make sure you do some more research online though because there's more to it than this. Find an effective workout and diet plan and work from there. I would go into more detail but I'm sure you can figure it out with a bit of research. I hope it all works out for you.

Thanks alot it was very helpful

Don't mention it, happy to help. I was once where you're at and it can be overwhelming.

martinannetts89 wrote: »

burdett124 wrote: »

martinannetts89 wrote: »

burdett124 wrote: »

martinannetts89 wrote: »

im currently at 146lb but for me thats small as im quiet tall at 6ft 2." Want to gain at least 2 or 3 stone but as quick as possible .. any advice welcome

You need a few things.
1: Lift weights. There's more to working out than just "lift weights" if you want to gain muscle, but I don't want this comment to be too long so just make sure to do some research on how to train with hypertrophy to gain muscle. An effective workout plan is important.
2: Be in a caloric surplus. This means you're taking in more calories than you burn off. But calories aren't all that's important, you also need a lot of protein. I'd say anywhere around 1 gram of protein per pound of bodyweight. So you weigh 146, so you want around that many grams of protein a day. Well honestly you could probably start off with just taking in 120-130 grams of protein a day and be fine. There's a lot more to it than calories and protein so just make sure you do some research and find a healthy diet that works for you.
3. Sleep. Sleep is extremely important for muscle recovery.
Make sure you do some more research online though because there's more to it than this. Find an effective workout and diet plan and work from there. I would go into more detail but I'm sure you can figure it out with a bit of research. I hope it all works out for you.

Thanks alot it was very helpful

Don't mention it, happy to help. I was once where you're at and it can be overwhelming.

it is very ... and also a struggle getting calories in .. but still early days and its definitely worth it

Go on google and get on the BMR calculator and type in what it asks to find your BMR. After you find your BMR, add

martinannetts89 wrote: »

burdett124 wrote: »

martinannetts89 wrote: »

burdett124 wrote: »

martinannetts89 wrote: »

im currently at 146lb but for me thats small as im quiet tall at 6ft 2." Want to gain at least 2 or 3 stone but as quick as possible .. any advice welcome

You need a few things.
1: Lift weights. There's more to working out than just "lift weights" if you want to gain muscle, but I don't want this comment to be too long so just make sure to do some research on how to train with hypertrophy to gain muscle. An effective workout plan is important.
2: Be in a caloric surplus. This means you're taking in more calories than you burn off. But calories aren't all that's important, you also need a lot of protein. I'd say anywhere around 1 gram of protein per pound of bodyweight. So you weigh 146, so you want around that many grams of protein a day. Well honestly you could probably start off with just taking in 120-130 grams of protein a day and be fine. There's a lot more to it than calories and protein so just make sure you do some research and find a healthy diet that works for you.
3. Sleep. Sleep is extremely important for muscle recovery.
Make sure you do some more research online though because there's more to it than this. Find an effective workout and diet plan and work from there. I would go into more detail but I'm sure you can figure it out with a bit of research. I hope it all works out for you.

Thanks alot it was very helpful

Don't mention it, happy to help. I was once where you're at and it can be overwhelming.

it is very ... and also a struggle getting calories in .. but still early days and its definitely worth it

My bad on that previous comment, lol. Anyway go on google. Google "BMR Calculator" and find out your BMR. It's quite simple, it's an online calculator that calculates how many calories you naturally burn a day in a sedentary state. You'll just have to type in your height, weight, things like that. Now, after you know your BMR google