We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

I'm 1.78m(5'10") weighing at 64kg(141 pounds) and I want to gain weight.

mathieumedlej
mathieumedlej Posts: 1 Member
in Goal: Gaining Weight and Body Building
Im 24 years old, I've been living my teenage years till a couple of months ago in a really bad country economically and politically. I recently moved to Canada, but I always had 1 goal. Gain weight and be stronger. I tried training and eating really heavy(3000 calories per day) where I used to live but after 5 months I've managed to only gain 3 kg. I started doubting my technique, hence why I'm here hoping to get as much help and info to get better and feel better.

Replies

  • dustinappel
    dustinappel Posts: 1 Member
    FWIW, my main tip is to learn to squat and deadlift like a power-lifter. I was lucky enough to learn the basic lifts from coaches in university but there is now a wealth of knowledge on YouTube etc. I went from 135# to 185# over the course of about six months at age 20 when I began to concentrate on these lifts and less on curls, abs, etc. best of luck!!
  • PAV8888
    PAV8888 Posts: 14,574 Member
    I see nothing terribly wrong with your excellent results over the first three months!

    By contrast I would think that for most people a bulk of 10lbs a month, if drug free, would end up with significant excess fat gain. Given the age discussed a late growth spurt could have contributed to better results than one would otherwise expect

    https://www.builtlean.com/how-much-muscle-can-you-gain-naturally/
    "For most weight-gainers, half a pound per week would be an even more realistic goal, because they reach their genetic limit. Remember that gaining muscle is a long-term project and not something that can be simply turned on. If you're dedicated and diligent in your efforts, you'll not be disappointed!"
    https://www.bodybuilding.com/content/how-much-muscle-can-you-gain.html

    https://www.livestrong.com/article/412614-the-average-muscle-gain-per-month/
    "a 20-year-old whose body contains a good number of fast-twitch muscle fibers, which are the kind that respond best to muscle growth, might be able to gain an average of 2 pounds of lean muscle a month, ACE states. However, someone with a different genetic profile may only be able to gain an average of a half-pound of muscle a month, even with the same dietary and training strategies."

    Lyle McDonald's take: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential

Categories