How to gain weight?
so here I am, I am a 23 year old man, I am 1m80 and weigh only 55KG (and no, not even ajun) and I can not gain weight, yet I eat normally. I have always been skinny and I don’t really know how to gain weight so if you have any advice, diet, high calorie foods or whatever to offer me I would be very grateful.
(Ps: No, I don’t like chocolate! Hehe)
To increase our weight we have to go through diet and training. In the phase of weight increase the proportion of nutrients is as follows:
• 50% of Carbohydrates
• 40% of Proteins
• 10% of Fats
The carbohydrates that interest us most are the complexes: Rice, pasta , potatoes, bread and whole grains, but also fruits and vegetables.
The amount of protein should be 1 to 2 g of protein per Kg of body weight. We will have to ingest 40% of proteins: meats, fish, eggs and dried fruits.
Fat is found in milk, meats, fatty fish and oils. The amount of fat you need is not very important, but you have to make sure that they are good: olive oil and fatty fish.
It is very important to be well hydrated and to avoid very sweet drinks. Drinking water is very important for muscle regeneration. You should drink 2 to 3 liters of water per day.
The ideal is to eat 6 meals a day because with a constant diet we induce the body to produce muscle. Carbohydrates will provide us with energy to exercise and produce fat to induce the anabolic state and the large amount of protein we take will cause muscles to grow thanks to their intake after physical exercise.