I am 24 yrs M. Still not crossed 50 kg in my whole life, my current weight is 48 how do I achieve 58

This app shows me 2500 surplus calories, since a beginner it's difficult to eat everytime also as a student

Answers

  • mar_sbar
    mar_sbar Posts: 208 Member

    In order to gain mass (muscle), part of it is being in a caloric surplus (the amount depends on what your ultimate physique goal is) and the other part is lifting with a hypertrophy-centered program. There are some good examples of programs online that you can look up. As a beginner, a 3 days a week full body workout would be great for you.

    Diet-wise, it is helpful to start by slowly increasing your calories gradually so you won't shock your body and feel so uncomfortable. Start with an increase of 100 calories above maintenance, and then I crease that amount after a couple of weeks after your body has adjusted. The liquid calories route is also helpful as things like protein shakes, smoothies, and olive oil are easier to digest. Make sure you are getting 1.4 to 2 grams of protein per kilogram of body weight. Don't fear carbs, as those are necessary to fuel your workouts. Be sure to also cut out sugar and processed crap as much as possible.

    I hope that was a helpful starting point. You can do this.

  • itsrajpoot9598
    itsrajpoot9598 Posts: 1 Member
    edited August 9

    smoothie

    1 scoop whey 40gm oats 2 tb spoon peanut butter 2 medium size banana 200ml full fat milk thats it

    almost 1000 calorie and ~47gm protien

    rest calorie will be from food that will be 1500

  • claireychn074
    claireychn074 Posts: 1,965 Member

    Looks like the OP stayed for a week then never came back 🤷‍♂️

  • DiscusTank5
    DiscusTank5 Posts: 999 Member

    That's okay. He may come back some day, or someone else with the same issue will find the thread and it will help them.

  • souraya041
    souraya041 Posts: 1 Member

    As someone who struggled with the same issue for a long time, I think you should get some blood tests done , check vit D levels, ferritine and blood cells count, these two made a huge difference ,once fixed I could reach and maintain weight easily, also reduce stress in your life , no more consuming cortizol triggering content or dealing with stressful situations and people, you should get in a peaceful state of mind where only the very important things get your attention( food, fun and studying), and then you'll have your appetit back and that 2500kcal will look like nothing🤣