Wanna gain weight but stuckWatch
is there anyway what I can do to gain weight or muscle? Eating more is one thing, and I have considered going vegan but I don't think that will be an option is I want to gain weight.
It's difficult to get answers because most people want to try and lose weight, so if I'm downloading calories counting apps they end up aiming to lose weight instead of going me gaining it, and a lot of articles are on eating less calories.
-just work out ur tdee (total daily energy expenditure/no of calories u burn in a day)
-eat more calories than that^
-and stay consistent with it
...(myfitnesspal is a pretty good app check it out)
There are a certain amount calories you need to stay the same weight. These are called your maintenance calories, if you eat above those calories you will gain weight, below and you will lose weight. There are plenty of resources online to calculate your maintenance calories once you calculate them, Get a calorie tracker like myfitnesspal and make sure you eat above your maintenance calories everyday and you will gain weight. Generally eating around 500kcal above your maintenance will be enough to gain weight and muscle. Make sure you're eating enough protein if you want to prioritise muscle growth. Doing any cardio will burn calories so if you are going to do cardio make sure you know how many calories you burned during the session at and eat it back.
One tablespoon of olive oil is 119 calories.
These are just examples, but you get the point.
Try to find out your BRM and insert your weight goals on websites that'll help you know just how many more calories you need to add to your daily intake to reach your goal.
ohh thank you so much. I didn't know there was a maintanence calories! I just assumed 2000 calories was the daily recommended and I did find it quite hard and difficult to reach that everyday.
I personally found that being calmer helped too. Less nervous energy so I wasn't pacing or bouncing my leg which meant I didn't need as many calories so I could gain some weight.
Try not to worry too much, slow and steady is best and your weight is no one else's business (except your doctor) and they certainly shouldn't comment. But work with your body so you don't end up in a cycle of gaining loads of weight, then losing and end up yo-yo-ing.