I need to gain 20 Kg (44lb)

Z

zuber

0
i'm 6.1 and 130 lb skinny as hell. I eat anywhere from to 1000 calories to 4000 depending on a day. (i will constatly if needed)
Please advice exactly what should i do.
I can get any food (no pills please). I can also work out every day.
I would like to gain 20 kg (~40 lb)
I'm new to this please help
how many calories should i take in and other stuff like that?
 
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At 6'1, you can be taking in at least 3500 cal's a day to bulk up, probably more. Get a 40% carbs, 30% protein, 30% fat intake throughout 5-6 meals a day, spaced approximately 3 hours apart.

A few tips: weight lift 3-4 times a week and limit cardio to 1-2 sessions. Eat starchy carbs. Drink plenty of water.
 
3,500 si where I'd start. if you aren't consistent in eating, you won't make the weight gains you're after. 6-7 meals a day, so about 500cals per meal.

and don't eat crap! lurk in the nutrition section to learn about the quality foods you should eat.
 
Eat big, lift big, and rest.
 
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