help a man out? i need to gain a lot of weight?

[Anonymous]

Look here if there's one thing I've struggled with in life its my weight. Im currently 18years old and soon i'll be turning 19 by September 28 which is in exactly 68 days or roughly 10 weeks time and there's one major thing on my mind and that i wish to pursue and that is putting a whole lot of weight on by then. I currently stand 5ft 11 (178cm) and weigh 54kg (i know im tiny) Throughout highschool i was the very skinny black guy who was into soccer & basketball. I went through yr 8 to 12 without having a girlfriend or even a girl-friend (i know its sad) but i think that girls didn't like me cause lets face it i was skinny and had slight acne but on the plus side though i was pritty muscular as in ripped (genetics) and i had great lips (probably cause im black) plus i have been told numersly i resemble trey songz. Anyways due to my skinnyness i lacked good self esteem and confidence among girls needless to say i was never approached or regarded as desirable. But now fast-forward and im 18 (although i look 25) i weigh in only at 55 kg i wish to be 65kg at least before my birthday so i can hit the clubs with some confidence. I already go to the gym but i lack a variety of food to attain maximal muscle growth. How can i gain 10kilograms in 10weeks i know its possible but what foods should i consume in order to gain big weight and keep relatively healthy. I do realise i will gain a lot of fat as its envitable but whats the best approach?

I've done some research and people suggest to drink half a gallon of milk a day as it contains a lot of callories. As i look into my fridge i currently eat a lot of rice, pasta and some vegetables, noodle, lamb, fish and eggs what else can i add?

A) what do i do?
B) How much protein and carbs should i
consume?
C) What workout should i do

Updates

+1 y

I plan on doing some food shwhat fopping

Updates

+1 y

^my bad i meant what food should i look out for when im shopping im willing to spend roughly $120 can you name some must haves? im trying to build a list

[Izzy2102]

At your age I wouldn't worry about it too much yet. A lot of young men grow very fast during puberty. You may in fact still be growing. So their bodies can't keep up with it, but they will fill out in their early 20s. Almost everyone does actually

I'm not an expert on gaining weight tbh. But track your calories, brutally honest. That's the only way you can be sure you eat enough.
If you're trying to gain weight you may find it tempting to not eat many fruits and vegetables because they aren't calorie dense and filling. But they do contain vital nutrients, so do eat them, blend them if you want

To build muscle you need protein, though if you're an average American who eats meat a few times a week and drinks milk every day, you don't need to worry too much about it. Just eat whole foods, nothing processed and eat protein after lifting weights especially.
Milk is not bad in general an yes whole milk contains a lot of calories, it nurses a little calve to an almost grown cow, but a lot of manufacturers add sugar to it as well as so many other chemicals. Animal products in general contain a shitload of chemicals, growth hormones and medicine that you don't really want in your body, so enjoy with caution. Shrimp a good, seaweed too, basically all kinds of small seafood but most bigger fish are loaded with mercury which is the most toxic, non radioactive material known to men

As for workout, obviously continue doing the sports you love. Additionally try to add in in lifting weights a few times a week.
Some sports are also great muscle building exercises, such as rowing or swimming, especially at high intensity

[Asker]

Thank you so much Lizzy god bless you. im trying to cut down on my sports its going to be hard since i play for both a soccer team and basketball team. As for gaining weight im told to consume foods high in carbs and protein and low in fat. I will consume my food with veggies alongside but for optimal results its best i eat a variety of high nutritional foods i will be shopping later do you have any tips? Thank you

[Izzy2102]

well nuts obviously are healthy and high in calories, as well as any kind of dried fruit with no additional sugar. If you don't want to juice yourself, try fruit or vegetable juices not from concentrate. Same goes for coconut water
There is a quite a bit of research that suggest people don't recognize the calories they drink, so anything healthy you can drink is good

[Izzy2102]

And my friend used to make his porridge with cream instead of milk, which I thought was werid, but maybe it'd work for you?
Other than that just generally healthy foods, oats, potatoes, root vegetables, brown pasta and rice., plain yoghurt, fish, tofu, legumes...
In some organic bakeries they have those power balls, which are basically highly concentrated buns that are very high in calories but also healthy

[Boss-C]

Don't worry about pleasing others. Love yourself! :) Your outward appearance will not really improve your confidence or self-esteem. You should work on your inward image before you alter your outward image.

I've lost a good amount of weight, thinking it would boost my confidence. It will not if you really have a negative perception of yourself.

However... you sound athletic and muscular. Maybe it's not your body that is the issue. Maybe your approach or "game" ;)

[Tokana]

I'm so sick of readying bad advice on GaG Health and Fitness. In order to gain 1 pound you need to consume 3500 calories above maintenance. To determine what your maintenance caloric intake is input your figures here: https://www.calculator.net/calorie-calculator.html . Note that you're still very young and can gain muscle mass without lifting weights, even though doing so will greatly improve your size along with puberty. I suggest you go 300 calories about your daily maintenance rate in order to minimize fat gains.

Reading some of these comments makes me cringe... "don't go to the gym everyday?" So long as you work a different muscle group everyday is okay to do so. see simplyshredded. com ; lots of natural bodybuilders go every single day, so long as you work up to that and not do that suddenly. I personally go on average 4 times a week.

The best workouts are compound lifts, that tend to work more than one muscle at a time. The best three compound movements are (Bench Press, Dead lifts and Squats) to gain mass quickly.

Last but not least make sure you get adequate rest; at least 6 hours a day. Muscle grow while outside the gym and in order to maximize growth you need to give your muscles adequate time to recover.

[loda1994]

i am assuming that is about my comment. right?
well my nutritionist told me that and it is not about muscle it is about ability to eat. person can only eat so much. and we are already skinny our calorie intake is low and our burning is high we need rest. dont generalize what you know about normal people to ectomorphs.

[Tokana]

That's called metabolism, it differs between people and slows as you age. ok. and?

[Ricosuavemente]

Thank God, someone who actually know what their talking about!

[Asker]

thanks for your vital info i appreciate it bro. Thing is if it takes 7000 calories to gain 1kg what foods should i be on the look out for? Thanks man

[Tokana]

When I'm bulking I usually turn to Milk products, Whole Grain (Pasta, Rice, Potatoes), Peanuts, Weight Gainer Supplements (Allmax Quickmass) You probably have a very fast metabolism and would have to take that into consideration when trying to gain weight, your metabolism will slow when you reach 25 or so and you'll be asking the opposite question here.

If you don't weigh and track your caloric intake, a rule of thumb would be to eat until you feel like throwing up, force yourself to consume more and more food.

[loda1994]

well first you have to calculate your intake of calorie and your usage. to gain 1 kilo per day you have to consume 500 calories more than what you use.
i think the right ratio of carbs:fat:protein is 3:2:1
you should eat any food. a good rule is to eat every 2 hours (dont stuff yourself but get used to eating) if it is important for you that you gain though kilos in that time range may be you will need powder ( 1 kilo per week is easy but if you can't do it then use powder protein)
dont go to the gym every day go 3 times per week.
that is all i can say to you also there is a book called scrawny to brawny by john bradi. simple and easy. its diet is extreme but it will get you there.

good luck to you. good luck to all of us
175cm 62 kg target 70 kg

[Asker]

thanks bro i appreciate the insightful response just 2 questions: 1) How do you calculate usage and 2) What workout will help build muscle to my skinny frame.

[loda1994]

there is a bmi calc online for free.
generally you would want a low rep (4-8) high weight and 5 sets. compound exercises.
it is hard to give all the information here but if you read that book you will find all the answers you want.

[loda1994]

my bad about the 3500 calories per POUND not kilo so 7000 cal per week for one week

[questioner1991]

Eat every two hours and take a mass building supplement with your milk. You can go to a supplement store and they can help you get what you need.

[Asker]

Thank you i will try my hardest. Im already very muscular i would actually want some fat are there any foods that you suggest i should try consuming to maximise growth.

[questioner1991]

I would eat a lot of rice and eat it right before bed too.

[Anonymous]

It's not just food, try lifting weights too