I want to gain weight. No matter how much I eat and go to the gym, my weight is always 75 kg with an increase of 187 cm.
What to do?

I want to gain weight. No matter how much I eat and go to the gym, my weight is always 75 kg with an increase of 187 cm. What to do?

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answers (4)

Answer 1
January, 2021

To gain quality weight, you need a surplus of calories: you need to eat 20-40% more than at the standard daily rate. At the same time, it is better to get "extra" calories not from chocolates and sweets, but from healthier foods: meat, nuts (very high in calories), pasta, cereals.

... When this is not possible, then on your own try to maintain a balance of kbzh (calories / proteins / carbohydrates / fats). It should be ALL in your diet.

Protein shakes and gainers can be tried as support for proper nutrition and exercise. The latter are just aimed at gaining mass, they are very high in calories and will quickly help you achieve the desired surplus.

If your weight has previously increased, and then stuck at the same mark, then with the current diet and training you have reached the maximum. Review your gym program and diet, increase your activity and increase the number of meals.

Answer 2
January, 2021

To gain weight, you need to consume more calories than you spend. You don't have this, which means that you don't eat as much as you should. Eat high-calorie foods and follow the regimen. The result will not be long in coming. The main thing to remember: there should be a calorie surplus in the daily food intake.

Answer 3
January, 2021

There is such a thing called a "plateau". This is what is happening with you now)) You need to change the program, concentrate on powerlifting. Be sure to buy protein and BSAA if you haven't already.

Answer 4
January, 2021

Take a competent coach. Eat even more and better. Sleep. Find yourself a woman and love her half to death. Forget about such a thing as "sports food", with this money buy meat, pasta, rice, vegetables and cottage cheese, the body will be much more a plus, too expensive at this stage and useless toy.

In your everyday life before I ate injuries 8 times a day, which in the end amounted to ~ 4-5k calories. The growth is the same. Godkov was 15-16, which, as it were, implies lower growth rates. From 54 to 80 in 1.5 years, taking into account 6 diseases and 2 fractures during this period, I performed the standard of 2 adult lifters in 3 movements.
You can still revise the program a bit.
And yet, it's summer now. In the summer they drain everything, this is a tradition.
Friends who still burn out with iron, in my opinion, eat permanently, except for bedtime.

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