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Height6'1" weight 56kg age 18and 1/2 i am too skiny in relate of my age i want to gain weight and want to make muscles but don't know how can you please tell me the proper diet or nutrients to do that work

Tushar kanash
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1 Answers1

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To gain weight you need to eat more than you usually do (caloric surplus). Hence, first off, you need to calculate your TDEE. Add your TDEE + 500 calories and you will be in a caloric surplus. For your protein intake, 1g per pound of bodyweight should suffice, as for your fat intake, 0.5g ~ 0.6g per pound of bodyweight and fill up the rest with carbs, vitamins and minerals.

Next pick either strength training :-

Stronglift 5x5

ICF 5x5

SS (The Original Starting Strength Novice Program)

Or some calisthenics :-

Baristi Beginners Workout

Buff Dude's Punisher Prison BW Workout

---> Can't do one arm push ups? Just do close grip / normal push ups

---> Can't do handstand press? Do pike push ups

---> Can't do L-Sits? Do planks or hanging leg raises, follow the set and seconds provided

Fortress Beginners Routine

---> Can't do pull ups? Do a negative pull ups or incline pull ups

---> Can't do a pistol squat? Do your normal squats

---> Can't do handstand hold? Do pike push ups

Lastly, you may want to play around with your calorie intake since most calculator provide a rough estimation. You should use a weighing scale and a mirror (taking pictures also helps) to gauge your progress. Don't expect a huge difference in just a few months. If you don't intend to track your macros, that is also fine so long you are eating more than usual.

Aizul
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