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Thread: Gain Weight

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    Default Gain Weight

    How i can gain weight, i'm 6'2 and weight 72 kg.

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    Quote Originally Posted by robinsonsjacob View Post
    How i can gain weight, i'm 6'2 and weight 72 kg.
    Hi, welcome to the forum, take a look at your diet, work out your calorie intake, you need to eat more if you want to put weight on, but make sure its from "good foods" not junk food
    Doug

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    Quote Originally Posted by Doug View Post
    Hi, welcome to the forum, take a look at your diet, work out your calorie intake, you need to eat more if you want to put weight on, but make sure its from "good foods" not junk food
    can you suggest what kind of diet should i go for

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by robinsonsjacob View Post
    can you suggest what kind of diet should i go for
    Hi, firstly you should calculate your calorie requirement, depending on what you do per day

    https://www.lifespanfitness.com/fitn...ies-calculator
    Doug

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    Great calculator

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    It's important not to count calories, noone cares.

    Count macros. If you want to grow, you should take 2-3 gramms of protein, 1 gramm of fat and 4-8 gramms of quality carbs per day per bodyweight kilogramms, anmd of course, workout. You will grow.

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    Quote Originally Posted by robinsonsjacob View Post
    How i can gain weight, i'm 6'2 and weight 72 kg.
    Try a macros close to this:

    Carbohydrates - 40%
    Protein - 40%
    Fats - 20%

 

 

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