How to effectively gain weight? With a height of 180, I weigh 60. But these seem to be normal 60 kg are so unsuccessfully located on the body that I look like a suffocate.

How to effectively gain weight? With a height of 180, I weigh 60. But these seem to be normal 60 kg are so unsuccessfully located on the body that I look like a suffocate.

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answers (2)

Answer 1
May, 2021

To gain muscle, not fat, you need physical activity, balanced nutrition and rest (everything is important!). It is very important to control the daily protein intake in the diet when gaining weight with muscles.

When gaining muscle mass, you need to eat at least 1.5 grams per 1 kg of weight.

That is, at 70 kg - this is about at least 105-110 grams of protein per day.

Eat better, like in a sanatorium, 5-6 times a day. Each meal should contain 20-25 grams of high-quality protein (after exercise, 25-30 grams of protein is better).

It is very important that the protein is absorbed. It is good to add protein-vitamin shakes (especially one hour before and within 30 minutes after training). Be sure to also eat vegetables (especially from the green group) and drink water (about 30-35 g per 1 kg of body per day). You can add quality vitamin complexes.

Answer 2
May, 2021

The simplest calculation that is used in nutritional therapy and so on of body mass index is weight, divided by height squared (in meters). You get 18.5, and the lower limit of the norm is 19. You are underweight, even according to such a rough formula that does not take into account all factors. You shouldn't weigh 60, but should weigh at least 70 kilograms. So this is not a question of distribution, but of an incorrect estimate)

To bring your weight back to normal, you need to use the calculation of the rate of kilocalories per day. You can find a lot of things on the Internet, I recommend using sites related to medical topics. You are looking for tables, choose your physical activity group, age, gender. See the rate per day. Then you figure out how much of what you eat, it is dreary to count, but once calculate your average diet, tables of what foods, how many calories are there everywhere on the internet. Once you count and compare with the norm, you will realize that you are malnourished. And you just start to eat more. But if your norms coincide, or you even eat more, then this may indicate various hormonal and other disorders. Especially if the weight is not gaining in any way. You should see a doctor here.

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