Any advices for gaining weight

I am currently 175cm and 52kg. I have always been a skinny guy since I was child. I wanna change things. I want to gain some weight and muscles. What should I eat and what I shouldnt? Can I do exercise at home or gym is an must thing? Can you give some advice for me

>>43577 drink plenty of water, soykaftons of rice , potatoes and vegies. mental work is extremely important. you need to workout both brain and body.

>>43578 >drink plenty of water I will but how can drinking water helps to gain weight, wont it fill my stomach? >you need to workout both brain and body Can you give some examples for training brain and body?

>>43577 Its simple: eat more than you need to grow in volume. Avoid dirty bulk with fast food. Trash diet permanently wrecks gut so not worth. Gym is the easier path but you can do calisthenics at home or find outdoor gym. My city has 2 outdoor gyms where they even have basic gym tools publicly available in the open. Only downside is baby weights (probably so nobody sues them) but that's not a concern for beginner gains.

Google calorie calculator, put in your height, weight and amount of weekly physical exercise. It's around 1800 kcal daily for you, provided you don't exercise currently. Now eat that plus 500 more. The more you train, the more calories you need. Avoid transfats and fast carbs. Also training at home is enough at first lol - pushups, crutches, situps, planks are cool as fuarrrk and effective. If you have dumbbells then it's even better.

Carbs and water will just make you fat and bloated. Calisthenics is good. What you want to do is increase muscle mass to gain weight. A good way to do that is to lift weights. That is best done at a gym for safety. Then you want to eat a good, balanced diet with plenty of pretein. You want to get plenty of sleep on the days between lifting days so your body can build up in response to the lifting. You will be encouraged to take steroids. Don't do it. It can wreck you physically and mentally. You will be encouraged to take weird supplements. They are unnecessary. Proper lifting, proper rest, and proper diet will get you there. Nothing wrong with some calisthenics, stretching, and aerobics in addition to keep you loose and for good circulation.

Your body type matters a lot, I eat like soykaf and I'm standing at 189cm and 65kg. I don't remember what is the body type called but if your wrists are skinnier than your arms then it's gonna be pretty hard to gain weight

just eat something than u will gain weight

>>43577 Eat until you feel full, then eat some more. Avoid simple sugars. Eat foods high in protien. Drink milk with meals (unless lactose intolerant. Eat a lotta carbs i.e grain (I prefer rice). Pasta is good for carbs and if you're feeling bored. Also be sure to work out while you do all that. focus on strength training, but don't neglect cardio. Also drink water and eat your veggies lol.

>>43577 Eat more than you want to eat. Stay above your TDEE. Use one of those calculators on internet. For muscles, you can go with gym or just do bodyweight exercises at home. You need to be consistent with this. I'm in opposite boat, right now. I weigh more than double your weight and bit shorter than you(few cm). We're both gonna make it. Keep at it.

>>43577 You remind me of me when I first started. >"What should I eat and what I shouldn't?" Don't worry about what you should not eat. Instead you *should* be eating as much as you can. It's up to you if you want to dirty bulk (eating everything even junk food), and personally I do recommend it as it helped me out a lot as long as you know when to stop. Your goal right now in eating is to eat when you can, but DO NOT overdue it to the point to where you might puke or you are eating wayyyy too much fast food that it fuarrrks up your workout progress. Foods I recommend for gaining weight: - Whole grain rich foods such as Rice, Bread, Pasta. - High protein foods such as Chicken breast/thighs (if you get tired of breast), Steak, Eggs, etc. - Peanuts for snacking in-between meals. - Mass gainer protein shakes (Look into Serious Mass, this helped me A LOT just keep in mind it's a day's worth of calories in a single shake.). >"Can I do exercise at home or gym is an must thing?" It really doesn't matter where you work out as long as you actually do it. And YOU MUST do it. If you feel like you'll get motivation from being surrounded by people working on getting gains, then hit the gym. If gyms are too expensive or you don't like being surrounded by sweaty people then set up an environment at home for you to work out at. - Don't complicate your workout routine. Something as simple as "Push day, Pull day, Leg day" is fine. - Look up which workouts help what muscle groups. Start off light and if you think you can go heavier, then go heavier. - Do not ego lift. You will hurt yourself and this will prevent you from being able to keep up your workout. - Do not go easy on yourself unless you are new to that workout or you are hurt. Make sure when you start your set, it starts off easy, but a couple of reps in, it becomes challenge. >"Can you give some advice for me" - Look up what being a "Hard Gainer" is. Don't use this as an excuse but some challenges for you to overcome. I'm not sure if you are one but it's something that helped me out. - Working out is not hard. What's tough is to keep it up constantly. - Don't worry about dieting unless you already are at a level where you have gained too much mass or you have a health condition. - Don't worry about doing advanced workouts until you have passed the nooby gains phase. You will know when you are there because you will have a good amount of lean muscle by that point. It's a good problem to have, trust. - As previously stated, working out IS A MUST so you can gain muscle weight and not just fat weight. - Simple workouts are highly encouraged like Push Ups, Pull Ups, Squats, Calve Raises, Crunches, etc. - DO NOT COMPLICATE THIS. What is most important is to just do the workouts, you will figure it out more and more along the way. You just need to start and keep it going.

>>43881 I also forgot to add: - Do not forget cardio. Save it for AFTER your strength training. Or perhaps do it on days you are not doing strength training. But I would much prefer the former. - Look up a calorie calculator so you can know how much calories you need to take in a day.

Search for calorie calculator, eat till you puke and don't forget to work out.

anything else besides aniggerobic exercise and number of calories? like the timing of meals or exercise? other supplements besides mass gainer? (I can't afford) I'm trying to gain weight specifically in fat but I don't want to dirty bulk since its unhealthy. I eat lots of carbs, nuts, and oils. I've been at it eating a high number of calories for months but have barely gained any weight

Most people vastly overestimate how much they eat. If you're not gaining weight, you're not eating surplus calories. (Barring rare exceptions like chronic disease) So yeah, just eat more. Maybe don't go full GOMAD, but add more dairy to your diet if you're not intolerant, a lot more meat and veggies. Just whole foods, 5-7 times a day.

>>44336 I counted my calories in the first week of dieting and got a good sense of the amount and kinds of food i needed to eat in my meals to reach a certain number of calories, so I don't think I'm over-estimating. I also get max full in a majority of meals, as in, if I eat much more I will feel like vomiting. I eat all my calories in 2-3 meals per day, sometimes plus a snack. I eat a lot of whole milk dairy. I don't eat meat besides seafood, for reasons. Is there a reason you recommended meat specifically?...veggies are healthy but low-calorie. thats why I ask about any other ideas of what else I could do besides anaerobic exercise and count calories, or if I'm doing something wrong.

>>43577 >Any advices for gaining weight Yes. Gain muscle weight by strength training, proper diet, and proper rest instead of fat weight by just taking in more calories than you burn.

Eat more calories, check a calorie calculator they usually give a calorie estimation of how you need to gain certain weight, and hit the gym.

>>44334 the only way i managed to gain fat was throwing caution to the wind and eating whatever trashy sweets were in front of me i do not recommend this, it killed my energy levels. im losing the fat again now that i went back to my normal big protein big (mostly complex) carb diet but thats okay with me now.

People have been saying I am muscular. I don't personally see it but I think it's just because I'm used to the way I look. 3 people today said I look muscular, and I know 3 friends that said the same. So I'll tell you what I do, feel free to follow it or not: I do very simple. 1. Workout regularly, lift weights for about 1-2 hours per day, at least. 2. Eat healthy: Eat lots of protein, very little fat, and normal amount of carbohydrates. How you do this is up to you. 3. When you lift weights, dont try to lift the heaviest weights you can. Instead, use a moderate amount of weight and do your reps with good form. Aim for 10-15 reps per set. Your muscles should burn by the end of each set. If your muscles fail at the end of the set (IE, cant continue with good form), then decrease the weight. If your muscles dont burn at the end of the set, increase the weight. In other words, don't think about working out in terms of weights, think of it in terms of soreness. 4. Don't follow a split or routine or whatever because you'll probably miss a day and get it all messed up. At least that's what I do. When I go to the gym I just work on "whatever I haven't worked on in a while", and try to work until all the muscles in that group are sore. If you arms are already very sore, for example, then no need to exercise arms, but you could do legs or core. 5. If you're fatter, run more, at least once every 2 days. 6. It helps to stretch, sleep well, and keep stress down as well. But not strictly necessary. Good luck, have fun.

try to incorporate stuff into your foods instead of eating more. when my ex wanted to gain weight, he would do stuff like mixing cottage cheese into his eggs.

seeing this guy in this chan is least thing i expected lol, so i can understand why you can't afford mass gainer and why ur skinny. for me i just eated everything i found until i puke, clean bulk is almost impossible in here.

>>43577 eat more non soykafty food, drink beer, soykaf less, fap less. Did you know 4chan is down today?

>>43579 Fluids help with digestion ergo nutrient absorption. >>47837 Beer will give you moobs. But yes, there's already good advise in this thread. Eat lotsa eggs. Fish oil and good dairy butter is good too. No margarine, avoid trash fillers. In your situation you can eat whatever you want really as long as it gives you a chlorine surplussing while training but it's good to be mindful still to be healthy in general. Am in the same boat after the corona circus took away all my desire to leave the house and then worked as a remote computer monkey. Lost about 20kg during that time of which much was my gains from the gym routine I've lost then. Calisthenics won't really give you mass per se but will make you a sleeper (skinny but strong). If you can find some different sized kettle bells, sure get em. Just don't twist your wrist or crack your skull with them. You might also have fast metabolism, in which case you need to eat even more. >>43882 And don't forget stretching. Also, on the looksmaxxing side, shave of that puberty stache, lazer away that godawful tat and put on a nice shirt and you can at least be pic related.

>>47712 what's wrong with him?

You should aim for foods with high palatability and easy digestibility, but not junk food. That usually means: >carb sources White potatoes, white rice, oats, bananas and dates are what come to mind when you think about easy to digest, high quality carbs. Pasta is also fine, but I'd try to avoid other wheat-based foods such as bread because they usually come with a lot of seed oils and other soykaf in their composition, which may seem good from a purely "calorie-in calorie-out" perspective, but in my experience those things make you bloated and mess up your digestion, consequently destroying your ability to eat more. >protein sources Red meat is king due to palatability and amino-acid profile, but you can also eat chicken if you want. You are severely underweight, so don't worry about eating the leanest meats, but also don't eating anything too grossly greasy because then you'll end up eating more fat than protein. Steak and chicken drums/wings are the usual choice for bulk, but you can also eat sardines or salmon if you ever feel like getting some omega 3s. >added fats Adding fats to your meals are a great way of increasing the calorie density. Sauteed potatoes, fried rice, lard doughs and whatever else you want to make you can add fats to it. Just bear in mind that, for weight gain purposes, saturated fats are best because they are easier to digest and taste better. Lard is OK, but butter is best for that because it's very tasty, almost 100% saturated and very easy to digest, making you just want to eat more and more, it's the "refined sugar" of fats. >mixed sources I think milk is the only decent food that comes to mind. You can drink a cup of milk with each meal too add in calories. >fiber and veggies Don't worry about that, you'll be getting all the fiber you need just from eating massive amounts of bananas and oats. Eating green soykaf will fill you up too quickly and be a barrier to your weight gain. In my opinion, that also means ditching stuff like beans, nuts, peanuts, etc. Even though they may appear to be high calorie on the outside, they are actually incredibly hard to digest and will make you not want to eat anything for the rest of the day depending on how much you eat. >meals Aim for a minimum of 4 meals a day. And yes, you gotta hit the gym if you plan on having consistent gains.

gained 30 pounds this year after starting mirtazapine (remeron). since you are posting here you probably have depression. you should talk to your psychiatrist about it

>>47870 >he has a psychiatrist get well soon lainon

>>43577 install gentoo. make sure to learn as many pointless things as possible, like aleph null, japanese honorifics, open source licensing models.

I have the same problem. I'm thin as a stick but it's because I don't know how to cook, and even if I knew, I'm too lazy to, so I just starve. I cooked lentils one time and that's the most effort I ever poured into it. Even boiling an egg is considered an achievement to me. >inb4 "that sounds like depre$$ion, go to therapiss, get on MEDSS$$$" Kek, no.

>>47895 You are depressed and being in denial about it sure isn't helping.

>>47900 Thia song is fuarrrking based thank you

>>47882 >he >lainon t-tourissssst >>47895 >i don't understand how antidepressants work