Gain weight

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Joined: Nov 12
Posts: 3

Posted: 16 Nov 2012, 16:16
Hi everybody

My weight is 70 kg I want to gain 10 kg

can u help me ?

Joined: May 10
Posts: 1

Posted: 16 Nov 2012, 18:17
A basic STARTING POINT is to eat 14 times your body weight in total daily calories. Divide it up into 5 "meals". And make each meal consist of 40% protein, 40% Carbs and 20% Fats.
RESISTANCE TRAINING IS VERY IMPORTANT! At least work the major muscle groups by working the chest (Bench Press), Legs (Squats) and "back" (Deadlift).

Remember, you should check with your "doctor" before making any major changes in diet and exercise.

Joined: Jul 11
Posts: 923

Posted: 17 Nov 2012, 00:50
Divide it into however many meals you want and disregard having a set percentage of macronutrients. That would depend on your individual preference and goals.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.

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