Gain weight

Eat in a calorie surplus. You don't want to gain weight too fast...going too fast will put on mostly fat. Eat a small surplus and go lift heavy things...ideally you'd want to run an established program.

You might some information in this helpful as well...

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

If it doesn't have calories, it's not gonna make you gain weight. That being said, track your calories using the site you're on right now and do a full-body beginner program. I recommend looking up Ice Cream Fitness 5x5 and doing it 3x a week. Try to hit your calorie goals and your protein goals (which should be .8g per pound of lean body mass minimum. You can do .8g per pound of bodyweight if that's easier, as most do).

Also, shakes are your friend. You can make them as simple or as complicated as you want, but the staples are usually:

• Raw rolled/old-fashioned oats (they're the same thing)
• Peanut butter
• Protein powder of your choice
• Fruit
• Whole milk

At the end of the day, you will gain weight just by eating as many calories as MyFitnessPal tells you to. That weight gained will be fat if you don't lift consistently (again, try for 3x a week every week. If you're short on time, we can recommend shorter programs) and get enough protein. That's okay for some people; it all just depends on your goals.

joshiripal628 wrote: »

Hey thanks for u reply but what u mean by ice cream fitness ??

No prob! Ice Cream Fitness is just the name of the weightlifting program. It's a modified version of an earlier, vastly popular newbie program that has since become a little outdated. Thus, Ice Cream Fitness was created!

Here's a link to an overview of it: https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

You don't have to immediately switch off of it after 12 weeks; just do it until you plateau on most of your main lifts (i.e. bench, squat, deadlift, overhead/military press, and rows) and then you can look into a more intermediate program.

Lift consistently even when you don't want to, you'll be noticing good changes within a few months.

Carlo_casti1993 wrote: »

Sweet potatoes brown rice stay away from white rice. Take nutrition shakes get all those vitamins in add 2 of these a day more but eat early not 3 hours before bed

There isn't any significant difference between white and brown rice or white and sweet potatoes. Eat whichever you prefer. No need drink nutritional shakes to get all those vitamins in. Meal timing doesn't matter. Eating before bed is ok unless it causes sleep issues.

1lb per week is a good goal. Don't over do it with junk food or you'll be gaining fat, not muscle. Count everything you eat, measure your TDEE, and make sure you are a couple hundred cals over that. You'll put on weight.

DisciplinedDoc wrote: »

1lb per week is a good goal. Don't over do it with junk food or you'll be gaining fat, not muscle. Count everything you eat, measure your TDEE, and make sure you are a couple hundred cals over that. You'll put on weight.

- 1lb a week is too fast, even for a noob.
- What you eat doesn't determine fat/muscle gain, calories do.