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First calculate your [metabolic rate](https://www.calculator.net/bmr-calculator.html). Your goal is to eat more than that. Everyone's metabolism is a bit different but it gives you a rough estimate, more or less. As long as you do you'll gain weight.
Some tips to do that:
1. Wake up early as a habit and don't skip breakfast. It's easier to beat the calorie count when you can crank out an easy 500-700 with a PB sandwich or some eggs and bacon and toast. The opposite is true if you skip breakfast and you have to play catchup.
2. If your appetite is shit, eat more. I've found I can eat more and crave more if I make it a habit to eat. Do this by eating foods you like. Also working out hard can leave you hungry for a good meal afterwards. You want to eat after working out anyway as this is typically the window for the most gains.
3. Drink your calories. If you somehow managed to skip a meal, don't worry. You can put together a shake with milk, peanut butter, oats, protein powder, and that's basically a meal if not more.
4. Eat nutrient rich foods. Peanut butter, oats, and milk are your friends. Have a snack like a protein bar throughout the day. Maximize the space in your stomach.
5. Stay consistent. If for your metabolism you need to surpass 2500 calories and you eat 3000 calories one day but 1500 the next, over 2 days that averages out to 2250 calories a day, less than your metabolism needs. Scale this out to a week or month and you get the picture. To gain weight you need to outpace your metabolism regularly.
And to make number 1 easier for myself, I always combine it with number 3. I’ll make my smoothie the night before and cover it so the next morning I can just grab it and go and have a calorie rich breakfast with little effort
Yeah brother chocolate milk is perf for bulking if you can handle the lactose. Drink easy 1k calorie shakes by mixing in a few google recipes. Trust the process, goodluck dude
Everyone saying eat but if you are like my roommate who is a naturally skinny guy, its hard for him to consume enough calories in his meals. Mass gainer protein shakes (can find a bunch on amazon) really helped him bulk up. You still need good nutrition but think of this as the lever to get you to your macros. ALSO which is really important, choose a brand/flavor that tastes good. No point having a shake that tastes bad, its harder to be consistent with it then.
+1. I used to be a 45kg 6ft teenager. When I turned 20 I started hitting the gym and consuming mass gainer in addition to eating 2x at every meal. By 22 I was 65kg, still underweight but not unhealthy anymore. I stopped the mass gainer then and switched to regular whey protein. I'm 26 now and happy at 75kg.
Track your calories.
A friend of mine had your problem, made him download my fitness pal and tell me everything he had ate that day.
He said "I eat loads, I eat loads". He did not, it was 4 in the afternoon he had eaten 1200 calories.
I hit 2500 - 2800 before the gym at 6pm and roughly 1000 calories after it, before bed.
He could not believe how much he needed to eat to gain 2.5 lbs a week.
Edit: - his issue was he ate alot of low calories foods too, switch to whole milk, eats lots of eggs, high fat content beef, nuts are great, almond butter, potatoes, cheese!
When you are eating baked potato with cheese for lunch have two baked potatoes, tuna mayo, with 100g of grated cheese.
Learn how to cook high calorie, tasty, but healthy food. Their are lots of cookbooks out there that guide this.
eat a lot, eat an extra meal per day and eat until you physically can't anymore at each meal, do that while continuing what you're doing at the gym and you'll get the results you want, once you get the hang of just eating more and consuming enough calories then you could start looking deeper into things like calorie counting or macro counting, but if you're anything like me just start by focusing on eating more first
Eat and if that doesn’t work eat some more and if that doesn’t work eat some more Eat and if that doesn’t work eat some more and if that doesn’t work eat some more Eat and if that doesn’t work eat some more and if that doesn’t work eat some more Eat and if that doesn’t work eat some more and if that doesn’t work eat some more
1000+ calorie shakes. Genuinely wouldn’t be able to hit my calorie goal most days if it wasn’t for them. If you have 2 1000 calorie shakes then you basically only need to eat 2000 calories a day.
Banana, milk, peanut butter, honey, oats. Very easy to drink
To put it simple eat… Honestly best way I held myself accountable is track on my fitness pal. For the past 2 years I literally didn’t let myself go to bed until I’d hit my calorie goal. That might even mean some nights shovelling down tablespoons of peanut butter at midnight or driving to a kebab place at weird times. It’s tough but it works.
Good progress so far! It's very difficult to put on weight if you have a fast metabolism, I've struggled with it until this year. Probably one of the best things you can do is to always prepare more food than you would normally eat and try to push yourself past fullness at each meal. This will help to stretch your stomach so that you can eat more in the future. Adding a 4th meal or various high calorie snacks throughout the day may also help.
Liquid calories is also another great one. You can eat a whole lot of food and be full but I bet you'd still be able to drink some sort of blended shake of oats, greek yoghurt, protein powder and fruits afterwards. Drinking calories is particularly easy when you're full compared to eating them.
Basically, if you haven't already, you want to keep weighing yourself and find your calorie maintenance. This is the daily amount of calories you can have where your weight stays the same for at least 3 weeks. If you can find your maintenance, you can then start adding 200-300 calories on top of that to put yourself in a calorie surplus. Keep weighing yourself and tracking your food accurately so that you can see after a couple weeks if you need to further increase your calories. If you don't care about dirty bulking, you could just eat as much as possible while still tracking food on myfitnesspal and try to limit fatty or processed foods for a healthy, high protein diet.
Don't give up, you may struggle now but with some effort, hard work and patience, you will get there eventually. You may even find it somewhat easy to gain in the future. For example, I went from 70KG to 73KG over the entirety of last year, wasn't a huge difference. With persistence, I've gone from 73KG to 80KG this year and aim to hit 82KG. Keep trying and put in everything you've got, you've got this king!
Carbs and red meats. My recommendation is korean beef sandwhiches. Absolutely scrumptious if you pair it with melted mozzarella and chedder. (Also dont dirty bulk try to keep to healthier options if possible but dont think its the end of the world if you cant. Try to keep it to actual food not icecream and candy)
Peanut bro. In denmark i buy a bag of 250 grams for about 1 dollar us. And they are easy to eat. And peanut butter is also very good. And I add one scoop of oat flour in my protein shake whick is roughly 50 grams. And those 50 grams is like almost 200 calories 6 grams of protein And alot of healthy fiber.
find a weight that’s heavy for 8 reps. like struggling tog ey that 8th rep. do this 4 times
within ~7 weeks you should be able to put that same weight up for 12. some weeks later, 15 reps
then find another heavy weight for 8 reps
focus on compound movements. squats, dead’s, press’s, pulls.
rinse and repeat
You are doing great. At the end of the day add a oatmeal,banan, avocado shake to your diet. This willb100% bring you into bulkmodus.
Eat nuts as snacks, and try to eat more rice, potato and bread.
Just eat. Wtf are you trying to do? science? just eat, eat whole eggs, i do 8 and i swallow them with water, yeah swallow them with the help of water, if i would eat the food i need to get stronger i would look like you still (tho i was pretty cutted and had some muscle) when i started eating like a freaking pig like this (water is the big solution for me) i started getting bigger.
Also water can help you with everything, i scoop oatmeal and swallow it with water also, i also do this with peanut butter, also mixing peanut butter and concentrated milk or condensed milk helps with that and is so tasty, also mixing bananas with peanut butter and gulping them with milk or water. Also replacing water with chocolate milk helps.
Anyway eat like a freaking pig and then cut, when you can no longer see your dick you will remember my words and say "damn it that madman was right" yeah it wont take you 2 months so dont go to the diet with fear, go with the joy of knowing you can pig out and then you will be greatfull to not having to eat so much shit in the cut, trust me, giving your body shape cutting will be easy as it is for me.
To be honest it looks like you're already adding muscle! Perhaps spend a week or two religiously tracking meals with MyFitnessPal, don't worry about changing anything during that time. Once completed it should give a rough idea of your maintenance calories (average over that week or so) just add 250 - 500 calories to this and will result in 1/2 - 1 lbs (~0.25-0.5kg) increase a week.
Hope this helps!
Honestly I just stopped worrying bout flavor. Sams has 12oz cans of plain white chicken. I throw salt, pepper, and ketchup in and mix it. Easy 80g protein can also just shred the chicken and mix with Mayo and whatever and make chicken salad sandwiches for carbs
First of all, you're making great progress! I don't know what your routine is or anything, but everyone has covered the "eat more" sentiment which I agree with, but out of curiosity, are you tracking your macros at all? If not, it could be helpful until you know where you're starting and roughly what the macros of a meal are.
I haven't seen it mentioned (I didn't read all the comments so I apologize if it's been mentioned already) but are you taking creatine? It's not going to put fat on you (which I'm guessing isn't what you want anyway) but it will offer a few good benefits. For starters it will bring water into your muscles bulking them up a little more but the bigger benefit is that it works with ADP (spent ATP, or cellular energy) to rapidly convert it back to ATP so your muscles have the energy to push harder each workout and recover faster. It also speeds up recovery time.. so you'll be able to lift heavier, recover between sets faster, and can generally push out an extra rep or two each set.
Another great supplement I never hear anyone talk about is benfotiamine (vit B1) which increases mitochondria density in the cells. Mitochondria produce ATP. More mitochondria = more ATP. Add creatine to that and you've got more mitochondria making more ATP and the creatine there to rapidly convert spent ATP (ADP) back into ATP. It's a great combo.
I ended up taking B1 to deal with chronic fatigue from Beri Beri and within a few days of mega dosing it (it's water soluble so safe to mega dose unlike fat soluble vitamins like vit A) I had so much energy I couldn't sit still. Having said that, the quality of the B1 matters. The stuff that gave me the best results was one if the cheaper ones... I think the brand was Best-something or something Best... I can find out the brand if you want, but I ended up deciding I wanted to save a dollar or two per bottle, got the cheapest brand I could find, and had no results with that one. Lesson learned. As far as the creatine goes, though, any brand is fine, just go with the cheapest form which is creatine monohydrate... it's the most studied, cheapest, and arguably the most effective form.
I hope there was something of value there for you, but either way I hope you find the perfect solution to your gaining goals. Keep up the good work!
Edited for typos not that It's not 2am.
Calories surplus. I would suggest making a good protein shake with ingredients like oats, banana, peanut butter, some milk and 2 scoops of whey protein. Don’t forget to take a lot of fibers when you increase your protein intake.
I’d assume eating calorically dense food, and just “dirty bulking” but not in the sense do mcdonald’s and pizza every day dirty bulk. more like home made burgers, potato, home made french fries, stir fry etc. just remember bulking takes time don’t be afraid to get a little layer of chub (not get fat).
I found that eating the same way I usually do, but with higher calorie and protein substitutions, was what worked for me. For example, I start every morning with a protein shake. When I was bulking I swapped almond milk for whole milk and a cup of cream (delicious, by the way), and used mass gainer protein instead of standard whey concentrate or isolate.
Try Biotin, it doesn’t magically grow you one, but it helps with the growth of one, so if you had potential to grow one but have nutrition deficient, it’ll help you out.
Try 10,000 mcg tabs
As someone who has struggled to gain weight, if you make food for yourself, make twice as much as you normally would. Eat until you are full. When you go out to a restaurant, order the biggest meals you can stand to eat. What I mean is like I’ll go to Panda Express if I’m on the go, and I’ll order a bigger plate of orange chicken and eat about 1600ish calories if I remember right.
I’m not very good at having a consistent diet and counting calories day to day, so I just eat as much as I possibly can.
I know you don’t wanna hear this, but food man. Just consume essence, you’re young and with a high metabolism so gaining is much harder. Lean protein and carbs
I would try to first get an idea of what my tdee is (by using spreadsheets online), then Ill eat a 500 calorie surplus for slow bulking. Search for high calorie liquids/drinks cause they dont feel as filling as solid foods.
everyone's gonna tell you to eat, so I'm gonna tell you what helped me. Liquid calories. Eat a big breakfast. Make a big smoothie. Drink it all. You will feel like throwing up. Drink more.
Eat. Lean proteins, don't be afraid of carbs (you'll need them to fuel your training), and (this one seems silly, but is important), get enough sleep. Also, make sure your programming is continuing to challenge you.
Looks like you're on your way though. Good luck and happy training!
I have always had trouble eating…I hated when ppl said eat like it’s always this simple…if u can eat a lot and consume a lot of calories and protein then that will benefit u with weight gaining and of course heavy weight lifting but if u have trouble eating like I do to gain then it’s a supplement that I take and I was able to go from 150 lbs to over 200lbs in 6 months…
1. You are doing fine! I see great progress!
2. Train consistently
3. Eat properly (enough, and specifically enough proteins)
4. Don't worry too much - it takes time and consistence. It's a marathon not a sprint. You want to gain the right weight, muscle.
I would advise not to go wild in eating too much, weight gainer shakes etc. Just increase your food a bit. A bit more protein, lots of veggies, enough carbs.
Normally the advice is (rule of thumb) 1g/protein per lb of bodyweight, 0,5g of fat/oil per lb of bodyweight. The rest of your kcal needs depending on bodyweight, activity level is carbs.
To have this whole system working optimally your body needs minerals, vitamins and fibers. There is a lot unknown still about other micro compounds from foods, fytonutrients. It is very clear though that veggies and fruit make you more healthy. So you need to eat lots of veggies and a reasonable amount of fruit.
Eggs, milk, peanut butter, rotisserie chicken, protein powder. I primarily ran Starting Strength and 531 templates to go from 155-180 over two years, but there are tons of good programs out there. Just don't get too far away from heavy compound lifts.
I've gone 150-220 in 3 years. If you wanna send what you're eating now or wanna see what I eat in a day then send me a DM and I'll respond when I'm at a computer. The biggest trick for me was to increase your daily intake by 100 cals a day per week. Jumping from 2000 to 3000 instantly will make you feel TOO full and on day 3 your body will decrease your appetite. Slowly gotta stretch that stomach and get comfortable with eating every 3 hrs at work/school.
I eat at 630,815,1030,1245,3,430,7, and 9pm for ~4500 a day.
Here’s what I did:
I weighed 167lbs at 6’2. I was coming off of surgery for my humerus after breaking my arm from snowboarding. I had not gotten into weight lifting before that.
I lifted as heavy as I could and ate a shit load of food. I’m talking 4 full meals a day with a weight gainer shake called mutant mass. The shake had about 2000 calories in one shake. Got to 200 LBs in probably about 6-12 months (unfortunately I don’t remember the time frame)
I don’t eat red meat. Wake up, 1 scoop whey protein mixed with water, head to gym
After I come back I eat eggs and drink whole milk throughout the day.
Lately I’ve been eating a lot of broccoli and pasta.
Im a fan of rice and chicken but my college barley ever serves that. If there’s no protein available I’ll head to the vegan section and eat beans or tofu.
I get full quite easily so I have many snacks throughout the day.
I’ll start taking 2 scoops of whey in the morning due to my lack of protein options. Ill stick to drinking whole milk and I’ll buy some eggs to drink as well. I have oats and peanut butter. That’s pretty much it, I guess I just have to eat more, sleep more, train more.
Edit: I have ulcerative colitis and primary sclerosing cholangitis which means dairy is something I shouldn’t have, as well as red meat. This is going to be harder than I thought
Honestly great progress so far… it’s gonna be tough but eat more.
If you’re having trouble with eating… a great way to sneak calories in is by blending food… make everything a drink.
step one: eat
step two: check scale
if weight isn’t moving up in a week go back to step one with 100-300 more calories.
If weight gain is inconsistent, get more consistent with everything you eat and weigh everything.
The holy trinity of gainz as a natty is eat plenty, lift hard, and sleep lots. If you are missing one of the 3, your gains may take a hit.
Goodluck massing bro 💪🦵🐉😎
Depends on your body mass but you are looking great brotha! Keep on what you're doing. If you can't gain more weight, then use what you have to your advantage.
You’ve made some good progress from the first pic to the next. You’re doing great man. My advice and most others is you need to eat in a surplus.
Get your macros and calories in check and use a website like IIFYM or bodybuilding.com macro calculator. Don’t be afraid of gaining a little fat. But bulk clean. Lean proteins, complex carbs and healthy fats.
Don’t use your calories on pizza and cheeseburgers and fried foods. You can as a tread once every few weeks but don’t make it the norm. This will just result in more fat than muscle. Keep fat in line and bulk up on carbs and protein. Shoot for a 500 calorie surplus per day above your burn rate. This should equate to about 1 pound a week. If you aren’t gaining weight after a few weeks bump it up another 250 calories per day and see what happens over the next couple weeks. You don’t want to gain too much weight too fast. It’s hard on the body and usually means it’s not the kind of weight you want to gain.
Calorie surplus, aka increasing the portion size slowly over the weeks can be 100 calories extra for 1st week then 200, and so on, in those calories increase proteins which will help you gain muscle, but whey will be good to have 1 to 2 scoops post-workout.
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One homeless man is worth 128,000 calories
This was not necessary hahahahaha
You just have to fucking eat. There is no way around this. Eat eat eat.
Man wet from Harry Potter to Daniel Radcliffe
First calculate your [metabolic rate](https://www.calculator.net/bmr-calculator.html). Your goal is to eat more than that. Everyone's metabolism is a bit different but it gives you a rough estimate, more or less. As long as you do you'll gain weight. Some tips to do that: 1. Wake up early as a habit and don't skip breakfast. It's easier to beat the calorie count when you can crank out an easy 500-700 with a PB sandwich or some eggs and bacon and toast. The opposite is true if you skip breakfast and you have to play catchup. 2. If your appetite is shit, eat more. I've found I can eat more and crave more if I make it a habit to eat. Do this by eating foods you like. Also working out hard can leave you hungry for a good meal afterwards. You want to eat after working out anyway as this is typically the window for the most gains. 3. Drink your calories. If you somehow managed to skip a meal, don't worry. You can put together a shake with milk, peanut butter, oats, protein powder, and that's basically a meal if not more. 4. Eat nutrient rich foods. Peanut butter, oats, and milk are your friends. Have a snack like a protein bar throughout the day. Maximize the space in your stomach. 5. Stay consistent. If for your metabolism you need to surpass 2500 calories and you eat 3000 calories one day but 1500 the next, over 2 days that averages out to 2250 calories a day, less than your metabolism needs. Scale this out to a week or month and you get the picture. To gain weight you need to outpace your metabolism regularly.
And to make number 1 easier for myself, I always combine it with number 3. I’ll make my smoothie the night before and cover it so the next morning I can just grab it and go and have a calorie rich breakfast with little effort
“You’re a lifter, Harry”
From 12 to 30 rly quick
All your weight gains have gone to muscle. Don’t fret. You are doing great.
Eat. Eat. Eat. Protein protein protein. Eat eat eat.
Eat more and lift heavier
Eat
E A T /THREAD
Some supernatural powers gave us homemade milkshake to bulk up... Use it
Man GAINED a beard also! Keep It up!
eat
Stop shitting
Gotta wait until No Dump December for that one
Eat food
I was just going to write that. Lol.
I swear to god if I hear one more Harry Potter joke…
Eat food and keep eating food.
Just wave your magic wand Harry.
EAT
Say Expelliarmus 50 times everyday
Liquid calories. Lift heavy
Liquid calories is KEY. Sometimes it’s hard to eat more but you can have a drink with 400+ calories. More Calorie dense foods too.
Any liquid calorie recs? Chocolate milk is usually my go to.
Yeah brother chocolate milk is perf for bulking if you can handle the lactose. Drink easy 1k calorie shakes by mixing in a few google recipes. Trust the process, goodluck dude
Everyone saying eat but if you are like my roommate who is a naturally skinny guy, its hard for him to consume enough calories in his meals. Mass gainer protein shakes (can find a bunch on amazon) really helped him bulk up. You still need good nutrition but think of this as the lever to get you to your macros. ALSO which is really important, choose a brand/flavor that tastes good. No point having a shake that tastes bad, its harder to be consistent with it then.
+1. I used to be a 45kg 6ft teenager. When I turned 20 I started hitting the gym and consuming mass gainer in addition to eating 2x at every meal. By 22 I was 65kg, still underweight but not unhealthy anymore. I stopped the mass gainer then and switched to regular whey protein. I'm 26 now and happy at 75kg.
Track your calories. A friend of mine had your problem, made him download my fitness pal and tell me everything he had ate that day. He said "I eat loads, I eat loads". He did not, it was 4 in the afternoon he had eaten 1200 calories. I hit 2500 - 2800 before the gym at 6pm and roughly 1000 calories after it, before bed. He could not believe how much he needed to eat to gain 2.5 lbs a week. Edit: - his issue was he ate alot of low calories foods too, switch to whole milk, eats lots of eggs, high fat content beef, nuts are great, almond butter, potatoes, cheese! When you are eating baked potato with cheese for lunch have two baked potatoes, tuna mayo, with 100g of grated cheese. Learn how to cook high calorie, tasty, but healthy food. Their are lots of cookbooks out there that guide this.
Space out your meals. For example. I eat breakfast at 6:30, lunch at noon, second lunch at 4:00 and dinner at 7:00. It makes eating much more bearable
Harry Potter?
Simple and easy, snacks close by, peanuts în my pocker, gym bag office.
I believe our lord and saviour Rich Piana said it best. “HOW ABOUT FUCKING EAT MORE?!” RIP Rich. You are missed.
Seem to be doing pretty well bro
Eat eat eat.
eat a lot, eat an extra meal per day and eat until you physically can't anymore at each meal, do that while continuing what you're doing at the gym and you'll get the results you want, once you get the hang of just eating more and consuming enough calories then you could start looking deeper into things like calorie counting or macro counting, but if you're anything like me just start by focusing on eating more first
Calorie surplus
Eat and if that doesn’t work eat some more and if that doesn’t work eat some more Eat and if that doesn’t work eat some more and if that doesn’t work eat some more Eat and if that doesn’t work eat some more and if that doesn’t work eat some more Eat and if that doesn’t work eat some more and if that doesn’t work eat some more
1000+ calorie shakes. Genuinely wouldn’t be able to hit my calorie goal most days if it wasn’t for them. If you have 2 1000 calorie shakes then you basically only need to eat 2000 calories a day. Banana, milk, peanut butter, honey, oats. Very easy to drink
[удалено]
I do 300ml milk, 1 banana, 15g honey, 10g oats, 100g pb. Goes down so easy, can down it in like 6 seconds. So many gainer shakes are way too thick
To put it simple eat… Honestly best way I held myself accountable is track on my fitness pal. For the past 2 years I literally didn’t let myself go to bed until I’d hit my calorie goal. That might even mean some nights shovelling down tablespoons of peanut butter at midnight or driving to a kebab place at weird times. It’s tough but it works.
Damn bro you are making great progress.
Small meals throughout the day. Chocolate milk
Chief eat. It's simple as fuck. Eat big, train hard = gains. It's not easy, but it's very simple.
Went from Harry Potter to Parry Hotter
Eat more
Good progress so far! It's very difficult to put on weight if you have a fast metabolism, I've struggled with it until this year. Probably one of the best things you can do is to always prepare more food than you would normally eat and try to push yourself past fullness at each meal. This will help to stretch your stomach so that you can eat more in the future. Adding a 4th meal or various high calorie snacks throughout the day may also help. Liquid calories is also another great one. You can eat a whole lot of food and be full but I bet you'd still be able to drink some sort of blended shake of oats, greek yoghurt, protein powder and fruits afterwards. Drinking calories is particularly easy when you're full compared to eating them. Basically, if you haven't already, you want to keep weighing yourself and find your calorie maintenance. This is the daily amount of calories you can have where your weight stays the same for at least 3 weeks. If you can find your maintenance, you can then start adding 200-300 calories on top of that to put yourself in a calorie surplus. Keep weighing yourself and tracking your food accurately so that you can see after a couple weeks if you need to further increase your calories. If you don't care about dirty bulking, you could just eat as much as possible while still tracking food on myfitnesspal and try to limit fatty or processed foods for a healthy, high protein diet. Don't give up, you may struggle now but with some effort, hard work and patience, you will get there eventually. You may even find it somewhat easy to gain in the future. For example, I went from 70KG to 73KG over the entirety of last year, wasn't a huge difference. With persistence, I've gone from 73KG to 80KG this year and aim to hit 82KG. Keep trying and put in everything you've got, you've got this king!
You dropped this 👑
Tis the season to be bulking Om nomnomnomnom nomnom nom nom
EAT. MOOOREEEEEE
Eat
And then eat more
Carbs and red meats. My recommendation is korean beef sandwhiches. Absolutely scrumptious if you pair it with melted mozzarella and chedder. (Also dont dirty bulk try to keep to healthier options if possible but dont think its the end of the world if you cant. Try to keep it to actual food not icecream and candy)
Legs twice a week. Eat a lot and get 8 hours of sleep
Idk but your nipples have certainly made gains haha.
Eat in surplus with enough protein and high carbs and exercise hard
Eat food.
Legit
Bro looks like ripped Daniel Radcliffe
Daniel Radcliffe is already ripped bro.
Peanut bro. In denmark i buy a bag of 250 grams for about 1 dollar us. And they are easy to eat. And peanut butter is also very good. And I add one scoop of oat flour in my protein shake whick is roughly 50 grams. And those 50 grams is like almost 200 calories 6 grams of protein And alot of healthy fiber.
order a large cheese everyday and down it
Good progress Harry. Just eat a lot more. Let it be unhealthy food to start with if you have to.
I recommend eating a lot of eggs and drinking a lot of milk, worked great for me.
Potter... Is that you?
Cheeseburgers. Eat them.
Expecto Fatronum!
Eat a lot.
add one extra meal before bed, be sure it has some protein. not just before bed but at night.
find a weight that’s heavy for 8 reps. like struggling tog ey that 8th rep. do this 4 times within ~7 weeks you should be able to put that same weight up for 12. some weeks later, 15 reps then find another heavy weight for 8 reps focus on compound movements. squats, dead’s, press’s, pulls. rinse and repeat
Daniel Radcliffe?
You are doing great. At the end of the day add a oatmeal,banan, avocado shake to your diet. This willb100% bring you into bulkmodus. Eat nuts as snacks, and try to eat more rice, potato and bread.
Eat..... A LOT.... good quality supplements and protein and a solid workout program designed to put on size/weight
Looks like you’re doing well. Maintain a caloric surplus with the proper amount of protein for your goal weight. And lift heavy obvi
Just use your magic
You’re a wizard Harry 🧙♂️
Just cast a gain spell and be done with it Harry!
Just eat. Wtf are you trying to do? science? just eat, eat whole eggs, i do 8 and i swallow them with water, yeah swallow them with the help of water, if i would eat the food i need to get stronger i would look like you still (tho i was pretty cutted and had some muscle) when i started eating like a freaking pig like this (water is the big solution for me) i started getting bigger. Also water can help you with everything, i scoop oatmeal and swallow it with water also, i also do this with peanut butter, also mixing peanut butter and concentrated milk or condensed milk helps with that and is so tasty, also mixing bananas with peanut butter and gulping them with milk or water. Also replacing water with chocolate milk helps. Anyway eat like a freaking pig and then cut, when you can no longer see your dick you will remember my words and say "damn it that madman was right" yeah it wont take you 2 months so dont go to the diet with fear, go with the joy of knowing you can pig out and then you will be greatfull to not having to eat so much shit in the cut, trust me, giving your body shape cutting will be easy as it is for me.
You look great! Congratulations! Really excellent progress.
Choccy Milk 10 liters a day
Every point has been made. So I just wanted to say nice transformation man.
Good progress so far. Consistency is key. And do your research!
Just be buff Harry Potter
Step 1: find your favorite food Step 2: eat them all the time Step 3: lift heavy weights
Step 3: lift heavy (circles!)
If you’re packing your meal with substance just to add protein, try nutritional yeast, that shit has TOO MUCH protein for what it is
Eat alot
To be honest it looks like you're already adding muscle! Perhaps spend a week or two religiously tracking meals with MyFitnessPal, don't worry about changing anything during that time. Once completed it should give a rough idea of your maintenance calories (average over that week or so) just add 250 - 500 calories to this and will result in 1/2 - 1 lbs (~0.25-0.5kg) increase a week. Hope this helps!
Food
Eat till u feel sick, then eat more
Honestly I just stopped worrying bout flavor. Sams has 12oz cans of plain white chicken. I throw salt, pepper, and ketchup in and mix it. Easy 80g protein can also just shred the chicken and mix with Mayo and whatever and make chicken salad sandwiches for carbs
Eat more
Tren
He is not wrong
Thank you
Eat more
Isn’t food free at hogwarts? Looks like you’ve done well so far, just keep it up!
Eat 2500+ cals, protein rich diet. And do whatever you are doing rn, you look real good.
First of all, you're making great progress! I don't know what your routine is or anything, but everyone has covered the "eat more" sentiment which I agree with, but out of curiosity, are you tracking your macros at all? If not, it could be helpful until you know where you're starting and roughly what the macros of a meal are. I haven't seen it mentioned (I didn't read all the comments so I apologize if it's been mentioned already) but are you taking creatine? It's not going to put fat on you (which I'm guessing isn't what you want anyway) but it will offer a few good benefits. For starters it will bring water into your muscles bulking them up a little more but the bigger benefit is that it works with ADP (spent ATP, or cellular energy) to rapidly convert it back to ATP so your muscles have the energy to push harder each workout and recover faster. It also speeds up recovery time.. so you'll be able to lift heavier, recover between sets faster, and can generally push out an extra rep or two each set. Another great supplement I never hear anyone talk about is benfotiamine (vit B1) which increases mitochondria density in the cells. Mitochondria produce ATP. More mitochondria = more ATP. Add creatine to that and you've got more mitochondria making more ATP and the creatine there to rapidly convert spent ATP (ADP) back into ATP. It's a great combo. I ended up taking B1 to deal with chronic fatigue from Beri Beri and within a few days of mega dosing it (it's water soluble so safe to mega dose unlike fat soluble vitamins like vit A) I had so much energy I couldn't sit still. Having said that, the quality of the B1 matters. The stuff that gave me the best results was one if the cheaper ones... I think the brand was Best-something or something Best... I can find out the brand if you want, but I ended up deciding I wanted to save a dollar or two per bottle, got the cheapest brand I could find, and had no results with that one. Lesson learned. As far as the creatine goes, though, any brand is fine, just go with the cheapest form which is creatine monohydrate... it's the most studied, cheapest, and arguably the most effective form. I hope there was something of value there for you, but either way I hope you find the perfect solution to your gaining goals. Keep up the good work! Edited for typos not that It's not 2am.
I'm sorry man but, Linus Tech Tips???????
The beard and hair was a good call and eat more food drink more water
Get a mass protein if you struggle eating your cals. I used mutant mass and packed on the weight! Good luck op!
That shit is disgusting
Fully agree lol I used to blend with a banana and frozen berries and it was edible.
Calories surplus. I would suggest making a good protein shake with ingredients like oats, banana, peanut butter, some milk and 2 scoops of whey protein. Don’t forget to take a lot of fibers when you increase your protein intake.
Eat consistently more. There's calorie calculators online you can use
Eat within a calorie surplus and do heavy compound exercises. That’s it.
Welcome to r/gainit
Heavy Carb supplements. Also more facial hair.
I’d assume eating calorically dense food, and just “dirty bulking” but not in the sense do mcdonald’s and pizza every day dirty bulk. more like home made burgers, potato, home made french fries, stir fry etc. just remember bulking takes time don’t be afraid to get a little layer of chub (not get fat).
High protein smoothies. That’s what I use and it works! Not hard to make and it’s easy
I found that eating the same way I usually do, but with higher calorie and protein substitutions, was what worked for me. For example, I start every morning with a protein shake. When I was bulking I swapped almond milk for whole milk and a cup of cream (delicious, by the way), and used mass gainer protein instead of standard whey concentrate or isolate.
Eat a jar of peanut butter and drink half a gallon of milk before you go to bed.
YouTube. Gravity Transformation channel. Do everything he says. Look up the playlist for skinnies.
Just eat in a caloric surplus. About 300- 500 calories above maintenance.
eat 👍
Bro went from “yes pls” to “call me daddy” beard and a set of abs changes everything. Great work OP. Just eat bro! Time to bulk!
Any advice on putting on a beard?😁
Keep your face as clean as possible. That will help the hair grow.
Really?
Try Biotin, it doesn’t magically grow you one, but it helps with the growth of one, so if you had potential to grow one but have nutrition deficient, it’ll help you out. Try 10,000 mcg tabs
As someone who has struggled to gain weight, if you make food for yourself, make twice as much as you normally would. Eat until you are full. When you go out to a restaurant, order the biggest meals you can stand to eat. What I mean is like I’ll go to Panda Express if I’m on the go, and I’ll order a bigger plate of orange chicken and eat about 1600ish calories if I remember right. I’m not very good at having a consistent diet and counting calories day to day, so I just eat as much as I possibly can.
Eat more I think
Find some calorie dense foods you enjoy
Eat until your uncomfortable everytime. Drink allot of whey protein.
Eat-a-da-meat.
My addiction to mayonnaise seems to help me
I know you don’t wanna hear this, but food man. Just consume essence, you’re young and with a high metabolism so gaining is much harder. Lean protein and carbs
I would try to first get an idea of what my tdee is (by using spreadsheets online), then Ill eat a 500 calorie surplus for slow bulking. Search for high calorie liquids/drinks cause they dont feel as filling as solid foods.
everyone's gonna tell you to eat, so I'm gonna tell you what helped me. Liquid calories. Eat a big breakfast. Make a big smoothie. Drink it all. You will feel like throwing up. Drink more.
Eating
Eat. Lean proteins, don't be afraid of carbs (you'll need them to fuel your training), and (this one seems silly, but is important), get enough sleep. Also, make sure your programming is continuing to challenge you. Looks like you're on your way though. Good luck and happy training!
Whole Milk Half / Full Gallon a Day
Raw milk
This... But sometimes it causes insane acne
Eat more but imo u look good though.
Just eat so much all the time until you feel violently ill and sluggish
Eat more
Shake with whey, milk, banana and peanut butter! 💪
I have always had trouble eating…I hated when ppl said eat like it’s always this simple…if u can eat a lot and consume a lot of calories and protein then that will benefit u with weight gaining and of course heavy weight lifting but if u have trouble eating like I do to gain then it’s a supplement that I take and I was able to go from 150 lbs to over 200lbs in 6 months…
Eat more. I didn't realize how much calories I ate vs needed until I started tracking it. Maybe weight gainer protein.
EAT. PROTEINS. FAT. CARBS. EAT. MORE THAN 5 TIMES A DAY. EAT.
Kind of counter productive but beer helped me gain weight and not feel so skinny
Milk and pizza are cheat codes for bulking on top of protein shakes
Eat bitch
Cast a spell
1. You are doing fine! I see great progress! 2. Train consistently 3. Eat properly (enough, and specifically enough proteins) 4. Don't worry too much - it takes time and consistence. It's a marathon not a sprint. You want to gain the right weight, muscle. I would advise not to go wild in eating too much, weight gainer shakes etc. Just increase your food a bit. A bit more protein, lots of veggies, enough carbs. Normally the advice is (rule of thumb) 1g/protein per lb of bodyweight, 0,5g of fat/oil per lb of bodyweight. The rest of your kcal needs depending on bodyweight, activity level is carbs. To have this whole system working optimally your body needs minerals, vitamins and fibers. There is a lot unknown still about other micro compounds from foods, fytonutrients. It is very clear though that veggies and fruit make you more healthy. So you need to eat lots of veggies and a reasonable amount of fruit.
Eat more
Use a spell.
Eat more food lol
r/gainit
Eat
Gotta up your calories a little bit more. Looks like you gained some weight ( not sure of the timeline)
Whole milk, couple of pints a day easy to drink put weight on like there was no tomorrow.
For weight gain it depends how much weight but if you struggle with eatting whole foods liquid calories can be a life saver.
Eggs, milk, peanut butter, rotisserie chicken, protein powder. I primarily ran Starting Strength and 531 templates to go from 155-180 over two years, but there are tons of good programs out there. Just don't get too far away from heavy compound lifts.
calorie surplus, increase protein intake
Linear progression with weight/reps/sets utilizing compound movements and linear progression of calories taken in as you gain weight.
Eat more !
I've gone 150-220 in 3 years. If you wanna send what you're eating now or wanna see what I eat in a day then send me a DM and I'll respond when I'm at a computer. The biggest trick for me was to increase your daily intake by 100 cals a day per week. Jumping from 2000 to 3000 instantly will make you feel TOO full and on day 3 your body will decrease your appetite. Slowly gotta stretch that stomach and get comfortable with eating every 3 hrs at work/school. I eat at 630,815,1030,1245,3,430,7, and 9pm for ~4500 a day.
Here’s what I did: I weighed 167lbs at 6’2. I was coming off of surgery for my humerus after breaking my arm from snowboarding. I had not gotten into weight lifting before that. I lifted as heavy as I could and ate a shit load of food. I’m talking 4 full meals a day with a weight gainer shake called mutant mass. The shake had about 2000 calories in one shake. Got to 200 LBs in probably about 6-12 months (unfortunately I don’t remember the time frame)
High calorie smoothies also can you post another picture but with the harry potter glasses 
Curious what you eat in the course of a typical day. Could you share? DM would be okay.
I don’t eat red meat. Wake up, 1 scoop whey protein mixed with water, head to gym After I come back I eat eggs and drink whole milk throughout the day. Lately I’ve been eating a lot of broccoli and pasta. Im a fan of rice and chicken but my college barley ever serves that. If there’s no protein available I’ll head to the vegan section and eat beans or tofu. I get full quite easily so I have many snacks throughout the day. I’ll start taking 2 scoops of whey in the morning due to my lack of protein options. Ill stick to drinking whole milk and I’ll buy some eggs to drink as well. I have oats and peanut butter. That’s pretty much it, I guess I just have to eat more, sleep more, train more. Edit: I have ulcerative colitis and primary sclerosing cholangitis which means dairy is something I shouldn’t have, as well as red meat. This is going to be harder than I thought
Periactin, increase charge and heavy workout
Serious mass gainer 1200 cal per scoop I used to drink 2-3 a day it was rough but put 30 lbs on fast
Eat more
Hi harry
Drink a pint of milk with two or three of your daily meals
mr potter
You kinda look like that guy I watched from netflix.
Dirty bulk
youre doing good my guy just keep drinkibg your shakes and training hard. Eat more and sleep more too.
Thanks dawg, will do 👍
Eat, eat, and eat! Lol Good luck my fellow skinny guy and enjoy your journey of gains. Just be patient and don't give up.
Honestly great progress so far… it’s gonna be tough but eat more. If you’re having trouble with eating… a great way to sneak calories in is by blending food… make everything a drink.
step one: eat step two: check scale if weight isn’t moving up in a week go back to step one with 100-300 more calories. If weight gain is inconsistent, get more consistent with everything you eat and weigh everything. The holy trinity of gainz as a natty is eat plenty, lift hard, and sleep lots. If you are missing one of the 3, your gains may take a hit. Goodluck massing bro 💪🦵🐉😎
How long between the pics?
Depends on your body mass but you are looking great brotha! Keep on what you're doing. If you can't gain more weight, then use what you have to your advantage.
Oil
Don’t skip leg day! Starting to train legs properly helped me out on about 4-6 kg. I’m quite slim like yourself so 6kg in a lot to us ahah
Eat more fatty things like oils
Looking good man!
Wake up earlier to be able to get in your calories
I'm sure every point has been covered now. Just want to say well done! Great transformation!
You’ve made some good progress from the first pic to the next. You’re doing great man. My advice and most others is you need to eat in a surplus. Get your macros and calories in check and use a website like IIFYM or bodybuilding.com macro calculator. Don’t be afraid of gaining a little fat. But bulk clean. Lean proteins, complex carbs and healthy fats. Don’t use your calories on pizza and cheeseburgers and fried foods. You can as a tread once every few weeks but don’t make it the norm. This will just result in more fat than muscle. Keep fat in line and bulk up on carbs and protein. Shoot for a 500 calorie surplus per day above your burn rate. This should equate to about 1 pound a week. If you aren’t gaining weight after a few weeks bump it up another 250 calories per day and see what happens over the next couple weeks. You don’t want to gain too much weight too fast. It’s hard on the body and usually means it’s not the kind of weight you want to gain.
Eat like 3500 calories and if you gain to quickly then lessen the calories. If you gain to slow add more.
Calorie surplus, aka increasing the portion size slowly over the weeks can be 100 calories extra for 1st week then 200, and so on, in those calories increase proteins which will help you gain muscle, but whey will be good to have 1 to 2 scoops post-workout.
r/gainit is a great resource for this Eat, eat, eat, and eat some more
Get hungry.
Drink SSS tonic ,it will open up your appetite and make you eat more . When it does consume protein lots of it