I can't gain weight. I'm 48 kg and I'd really like to gain some weight so I can start bodybuilding in a more serious level and my pants won't fall down all the time... I was on antidepressants a year ago and it really made easy to gain lots of weight but I don't need to take them anymore. Back then I was 55 kg, I'd like to weigh at least that much. I guess I can say I eat healthy most of the time and enough. I hope some of you guys have some tips how to gain weight. Thanks in advance.

There are supplements you can get to help build muscle. I'd recommend GNC, if you have any by you. I'm not positive, but adding meats and carbohydrates help, too, I think. Some gyms also have fitness classes with the purpose of putting on muscle, might find some help there...

Start training regardless. Don't wait until you're a certain weight to do it... your body may just be a hard gainer, meaning you will always have trouble putting on weight. I started at 10kg below you and I gained 5kg within the first 3 weeks of training. You're also at an advantage as you'll have less fat to burn off initially.

Also, you need calorie surplus in order to gain weight - eat more than you use up. A diet high in lean protein (meat and fish) and leafy vegetables is ideal.

hey there
The basic formula for gaining weight is to eat more calories than you burn. So the first thing you need to do is start tracking your calories.

Once you know the number of calories you usually eat in a day, add 500 calories to that and then see what happens. keep adding 500 calories until you are gaining at a steady rate.

When I am 'bulking' I usually eat between 3k-5k calories a day. Try to eat calories dense foods. Complex carbs (oatmeal is a staple fo bodyuilding) and nuts.

Also, I would avoid GNC. ridiculously over priced. Try to search online if you absolutely can not eat 500 extra calories a day (thats like 4 or 5 cups of milk)

Peanut butter and mayonnaise can up the calories if your struggling to fit them in. I used to mix my carbs, pasta, potatotes, rice etc with mayo (spoonful is over 100 calories).

Quote from: chuck on October 27, 2013, 10:47:07 AM


Also, I would avoid GNC. ridiculously over priced. Try to search online if you absolutely.

I agree with this strongly. Personally, I use Nutraplanet, Prosource, and Bodybuilding.com if I ever buy this sort of stuff. A lot cheaper in comparison if that's the route the OP is going to go.

Thanks a lot for the infos guys and girls! I don't think it's a problem to eat 500 extra calories. I'm in Europe so I don't really know GNC but I'll look into sites like this in my area. I'm not sure yet if I want to try these stuff, I guess I'll see first if I can gain enough weight with just eating more. Thanks to everyone again, everything is appreciated!