X
XtR3m_St4RkY
Iron
- Joined
- Aug 15, 2023
- Posts
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I see several threads of people asking how to gain weight.
Determine your caloric maintenance
The first step is to determine your caloric maintenance, thanks to this site: Weight gain calculator
To gain weight, you need to be in caloric surplus. 500 kcal for clean weight gain. 1000 kcal and more for dirty weight gain. If you're skinny, you can opt for the second option.
Choose liquid meals
If, like me, you find it hard to eat solid foods, opt for calories in liquid form.
Here's an example of a high-calorie gainer I make that goes down pretty well:
1 banana - 89 kcal
60g nutella - 323 kcal
60g peanut butter - 352 kcal
500ml whole milk - 320 kcal
Total: 1084 kcal
Drink 2 and you'll already be at 2000 kcal.
You can add 100g oats for 400 kcal extra kcal. Personally, I don't like it because it makes it harder to drink, even when blended.
Add whey if possible.
Examples of high-calorie meals
150g pasta (weighed raw) - 550 kcal
4 tbs pesto rosso - 200 kcal
2 tbs olive oil - 240 kcal
3 hard-boiled egg - 300 kcal
Total: 1290 kcal
100g minced meat - 241 kcal
100g rice (weighed raw) - 355 kcal
100g kidney beans - 333 kcal
2 tbs olive oil - 240 kcal
Total : 1168 kcal
Don't forget proteins
You should consume 2g of protein per body weight.
If you weigh 80 kg, you'll need 160g of protein.
If you can, consume whey to have extra proteins.
YOU NEED TO TAKE CREATINE, it's a cheat code for power and with water retention you'll gain 1 or 2 kg. Take 5g everyday.
PUSH PUSH LEGS
Example (ChatGPT) :
You can do it 1 time, or 2 times a week with a rest day on Sunday.
Sleep 8 hours a night
I'm going to apply all this during the month of February and I'll make a thread on March 1st to show the results.
Determine your caloric maintenance
The first step is to determine your caloric maintenance, thanks to this site: Weight gain calculator
To gain weight, you need to be in caloric surplus. 500 kcal for clean weight gain. 1000 kcal and more for dirty weight gain. If you're skinny, you can opt for the second option.
Choose liquid meals
If, like me, you find it hard to eat solid foods, opt for calories in liquid form.
Here's an example of a high-calorie gainer I make that goes down pretty well:
1 banana - 89 kcal
60g nutella - 323 kcal
60g peanut butter - 352 kcal
500ml whole milk - 320 kcal
Total: 1084 kcal
Drink 2 and you'll already be at 2000 kcal.
You can add 100g oats for 400 kcal extra kcal. Personally, I don't like it because it makes it harder to drink, even when blended.
Add whey if possible.
Examples of high-calorie meals
150g pasta (weighed raw) - 550 kcal
4 tbs pesto rosso - 200 kcal
2 tbs olive oil - 240 kcal
3 hard-boiled egg - 300 kcal
Total: 1290 kcal
100g minced meat - 241 kcal
100g rice (weighed raw) - 355 kcal
100g kidney beans - 333 kcal
2 tbs olive oil - 240 kcal
Total : 1168 kcal
Don't forget proteins
You should consume 2g of protein per body weight.
If you weigh 80 kg, you'll need 160g of protein.
- Lean Meats:
- Chicken (cooked, 3 oz / 85 g): about 25 g of protein
- Turkey (cooked, 3 oz / 85 g): about 25 g of protein
- Lean Beef (cooked, 3 oz / 85 g): about 26 g of protein
- Pork (cooked, 3 oz / 85 g): about 22 g of protein
- Lamb (cooked, 3 oz / 85 g): about 23 g of protein
- Fish:
- Salmon (cooked, 3 oz / 85 g): about 22 g of protein
- Tuna (canned, 3 oz / 85 g): about 22 g of protein
- Tilapia (cooked, 3 oz / 85 g): about 21 g of protein
- Cod (cooked, 3 oz / 85 g): about 20 g of protein
- Sardines (canned, 3 oz / 85 g): about 21 g of protein
- Eggs and Dairy:
- Egg (1 large): about 6 g of protein
- Cottage Cheese (1 cup): about 28 g of protein
- Cheddar Cheese (1 oz / 28 g): about 7 g of protein
- Greek Yogurt (1 cup): about 20 g of protein
- Milk (1 cup): about 8 g of protein
- Legumes:
- Chickpeas (cooked, 1 cup): about 15 g of protein
- Lentils (cooked, 1 cup): about 18 g of protein
- Black Beans (cooked, 1 cup): about 15 g of protein
- Firm Tofu (3 oz / 85 g): about 8 g of protein
- Edamame (1 cup): about 17 g of protein
- Nuts:
- Almonds (1 oz / 28 g): about 6 g of protein
- Cashews (1 oz / 28 g): about 5 g of protein
- Hazelnuts (1 oz / 28 g): about 6 g of protein
- Peanuts (1 oz / 28 g): about 7 g of protein
- Pistachios (1 oz / 28 g): about 6 g of protein
- Whole Grains:
- Quinoa (cooked, 1 cup): about 8 g of protein
- Brown Rice (cooked, 1 cup): about 5 g of protein
- Barley (cooked, 1 cup): about 3 g of protein
- Farro (cooked, 1 cup): about 8 g of protein
- Oats (cooked, 1 cup): about 6 g of protein
If you can, consume whey to have extra proteins.
YOU NEED TO TAKE CREATINE, it's a cheat code for power and with water retention you'll gain 1 or 2 kg. Take 5g everyday.
PUSH PUSH LEGS
Example (ChatGPT) :
You can do it 1 time, or 2 times a week with a rest day on Sunday.
Sleep 8 hours a night
I'm going to apply all this during the month of February and I'll make a thread on March 1st to show the results.
