How to gain weight/muscle

4 posts | Original | Recent
 
Icon_missing_thumb
7 Posts
Jan 1, 2014 10:05pm
via Android

I'm currently on 48kg I want to gain another 10-11kg what can I do and eat and maintain that weight

Image_thumb
723 Posts
Jan 1, 2014 10:11pm
via iOS
1: start weight training
2: ADD 25% to all your meals :)
01 Jan
Which weight training and how can I add 25% to my meals I'm going to start today thanks :-)
02 Jan
You take what you eat now and ADD 25% more food! So if you eat 100g of beaf, 100g of Rice and 100g of veggies you just eat 125g of everything instead. Keep doing that every week till you gain about 1 pound a week :) You have to start weight training and to build some muscle. Start a full body routine 3 times a week. It have to include deadlifts, squats, bench Press, military Press, pull ups and rows (at least once Per week) Just Google beginner weight training workouts. Lots off free and good workouts out there :)...
Icon_missing_thumb
26 Posts
Jan 2, 2014 3:02am
via Android

If you have access to a gym feel free to use my workout plans. As for gaining due to your light weight I recommend looking at clean bulking plans.

02 Jan
What and where can I find these bulk eating plans? Thanks
Icon_missing_thumb
26 Posts
Jan 2, 2014 4:02am
via Android

You should be able to find a basic meal plan on the internet (try bodybuilding.com)
You might have to adapt it to your lifestyle though so remember to factor in things like food cost.

Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,348 topics, 38,273 posts

Motivation & Support

8,524 topics, 41,550 posts

App Updates

46 topics, 110 posts

Ask the Pros

766 topics, 1,955 posts

Workouts and Programs

2,935 topics, 12,157 posts

Trainer Tools

23 topics, 62 posts

Featured Training Programs

Strong & Slim 2

Strong & Slim 2

Moderate Time 2 Weeks
Fitness Bootcamp

Fitness Bootcamp

Moderate Time 3 Weeks
Cross Training with Yoga

Cross Training with Yoga

Intense Time 4 Weeks
Intro HIIT

Intro HIIT

Casual Time 4 Weeks
10 Min Body Method 1

10 Min Body Method 1

Casual Time 1 Week
Total Body Challenge

Total Body Challenge

Moderate Time 5 Days

Featured Workouts

Legs for Days

Legs for Days

Moderate Ic_time_32x32 25 mins  
Lower Body   Ic_workout_dumbbell_32x32 Resistance Band
Friday Night Core

Friday Night Core

Moderate Ic_time_32x32 16 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell
Upper Body Flow

Upper Body Flow

Intense Ic_time_32x32 26 mins  
Shoulders  
Dumbbell Uppers

Dumbbell Uppers

Casual Ic_time_32x32 12 mins  
Back   Ic_workout_dumbbell_32x32 Dumbbell
Total Body Quickie

Total Body Quickie

Casual Ic_time_32x32 15 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell
Targeted Cool Down

Targeted Cool Down

Moderate Ic_time_32x32 6 mins  
Legs