Bodybuilding Community

 Hello I am benny.  I am 23 years old.  My body height is 5.8 inches and nearly 55 kgs weight. Regarding my doctors advices I want to gain my body weight to 60 kgs with in one month. Please give some tips to gain my body weight.

Add curd, gee, and vegetables whatever have more protiens will help u to gain ur body weight

Eat food such as Steak, Vegetables, Chicken, Meats. Eat as plenty as you can in a day but remember to eat healthy. Don't eat chips. Eating fruits is good and drinking lots of milk helps. 

Also to pack on size, you will need to follow a regimented weightlifting schedule, probably, about 2 - 3 lifts per week, making sure that you ingest a protein shake or some form of protein after your lifting session.  Also you will need to bump up your calories to about 500 over maintanence.

popular to contrary beliefs, i beg to differ.

yes, fruits and veges contains calories, but also it has fibers. it will negates you calories.

how is that happens? fibers cannot be digest by our body, but our system will try to diegst it anyway, the calories used to process it will over the amount the calories you get from the fruits/veges.

 so they are great for weight loss, but consume it on minimum amount if you want to gain weight.

add more protein stuffs, red meat, chicken ***, fish, and incorporate some weight lifting routines, it will help eventually :) 

Chow

Thats pretty interesting information... Didnt know that..

"""

yup, before this i'm very skinny, been lifting for about two years and gain over 12kg of clean mass :)

in order to grow, you must take care of your nutritions intake too. 

Chow 

Yes this true and very effective you have to have protein rich food and go ahead with workout routine with the help of a trainer.This is surely going to help  you in healthy weight gain by increasing your muscle mass.  

actually without trainer, one can also success. you have to study yourself the proper technique though

Chow 

The average daily calorie requirement is 40 k cal/kg for adult. This is an appx. Value and can be higher for persons involved in heavy work or living in colder climates etc. to gain weight @ 5 kg a month your daily diet should provide 200 k cal above your daily caloric requirement and it may possible as you have normal BMR. Of course, my calculation is based upon the data you have provided here.

Okay, formulate a diet which provides the required number of calories. In a balanced diet, 50% of the calories should come from carbohydrates, 35% from fat and 15% from proteins. Be sure to include generous helping fresh fruits, vegetables and milk in your diet, as besides calories, your diet should provide your daily requirements of essential minerals and vitamins. Consume about 2 ltr of water daily to maintain proper homeostasis. Once you have formulated a diet, try to adher to it as closely as possible. If you find it difficult to consume large amounts, partake of frequent small meals. Chew your food properly as mastication is an important part of digestion.

It is generally advised to avoid exercise while you’re putting on weight. But I strongly go against it. It is difficult to build an appetite if you have been lazing and lolling around the whole day. A half an hour brisk exercise such as swimming, jogging, cycling, a game of tennis or something like that will help you build a voracious appetite. Alternatively, you can also do light training 3 times a week. Muscle tissue weights more than fat.. so, as you tone up your muscle, watch the needle in your scales rise. Further, regular exercise helps in proper distribution of fat and prevents the unsightly pot-belly appearing.

So go ahead… you will definitely achieve the target.

Yes, remember hereditary too play an important role in body structure. A familial tendency towards leanness exists in many families. In spite of a high calorie diet, such individuals are unable to put on weight. However, let’s hope for the best.

im quite disagree on this part.

In a balanced diet, 50% of the calories should come from carbohydrates, 35% from fat and 15% from proteins.

excessive carbs will be stored as fat. Unless TS really do taxing work, i prefer proteins being the highest part of his diet. Out of three macronutrient, only protein is the building material.

if someone want to put on weight, i cannot see why he/she will want to put on fat? don't imagine muscle as big or bulky type, you won't get that easy anyway 

Chow 

Bata, you may be right, but the plan of the guy is to gain 5 kg within a month. That’s why % of carbohydrates in his diet must be high. That’s right, protein is the building material, but the required weight can be achieved through carbohydrates not through protein.

A high carbohydrate intake means decreased fat intake resulting in decreased amount of fat being stored and an increase in amount of energy your body expends to convert carbohydrates to storage glycogen. With this concept, I dared to formulate his diet where carbohydrate % is more. In addition, I have also advised to do some exercise so that the excessive fat can be distributed and he can gain his required weight within a month.

However, protein is a good choice. Thanks for the suggestion.