weight gain

D

diablo

0
Hi there

i keep trying to get more muscle but it really does not work, all it does is tone but i want to bulk it out. I am near 6ft tall, and weigh 9.3stone (130.2 lb) which is underweight. I have tried eating more, 5 or 6 times a day eating things like meats etc but still, i cant put on weight.

Any tips or diets i can try?
 
you need to eat more. HOw many calories a day are you taking in? Grams of each macro(P, C, F)?

If you're not tracking these things, start. If you don't know what your food intake is like right now, how can you hope to adjust it properly for bulking?
 
im taking in around 2800 calories a day, and my recommended is around 2400 so i know im eating enough. my family is not a big family, all under 11stone 154lb and most males in the family were around my weight until their mid 20's then put weight
 
Ok, here's the deal. If you're taking in 2,800 cals a day, consistently, and weight training at a reasonable level...and you're not putting on any weight...THEN YOU NEED TO EAT MORE.

Calorie calculators are simply guidelines. Everyone is unique in their caloric needs, before you even figure in exercise and energy needed to do your job).

Bump up to 3,000 calories to start with. You still didn't mention protein, fat or carb intake, which I asked for. Again, if you don't know those numbers, figure them out. They are just as important as knowing calorie intake.
 
abear said:
some ideas

http://forums.jpfitness.com/cgi-bin/ultimatebb.cgi?ubb=get_topic;f=1;t=000022
Click to expand...

found this very useful, i will work out my p c f intakes over the next 14 days and let you know if i notice any change and take it from there!
 
You must log in or register to reply here.
Back
Top