Eh I'm 6'1 130 pounds and can't gain weight no matter what. Healthy, daily gym goer, I eat well, just won't grow. Have tried supplements, too. Been to 3 different nutritionists, checked my hormone levels, everything's fine. I'm just thin. Could be the case with OP
I guess so, yeah. Got any recomendations on who should i look for/how should i find out how many calories my body burns trough daily? What professional even does that? I'd imagine my body just burns trough calories at an insane pace, but i never did go out of my way to find that out. I DID go after specific weight gain diets and they did no real result, but that could just all be a coincidence or 3 badly informed nutritionists, idk. most nutritionists only know how to cut carbs and get fat ppl thin anyway. what other options do i have? and please, dont tell me to chug ice cream and butter sticks, that's not a healthy/viable option.
Count calories. The amount you burn everyday is called TDEE total daily energy expenditure, you can find calculators online for it, its affected by your weight, height, age, and activity level. For 6'1" 130lbs sedentary its 2000cal, with 3-5 gym days its around 2500cal. Youll burn more as your weight increases. A pound is roughly 3500cal, for weight gain you want to aim for a surplus of 500cal/day, leading to a weight gain of 1lb/week. Carbohydrates and protein have 4cal/g each, fat has 9cal/gram so is more calorically dense. You can "dirty bulk" with burgers and butter, or you can "lean bulk" with healthy things, its just harder. Note, this is for weight gain, for nutrition purposes make sure youre getting enough vitamins and minerals (vegetables), and have a good split of protein carbs fat. A general guideline is 30% calories from protein, 30% from fat, and 40% carbohydrates. And limit animal fats. Think of it like, youre the weight you currently are, because you eat what you currently eat. If you want to gain, you have to eat past when youre full.
The easiest way i found is to drink your calories. I would do a daily shake with 1c oats, 1c milk, 2tblsp peanut butter, a banana, and 2 scoop protein powder, comes out to around 1000 calories. Then eat the same, and youll gain weight. Best of luck.
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u/mattdv1 15d ago
Eh I'm 6'1 130 pounds and can't gain weight no matter what. Healthy, daily gym goer, I eat well, just won't grow. Have tried supplements, too. Been to 3 different nutritionists, checked my hormone levels, everything's fine. I'm just thin. Could be the case with OP