How to gain weight?

Teretan solved a similar mess by sticking to a steady routine of protein shakes and eating big, healthy meals. It took him a couple of years of staying on track before he finally hit his target weight.

So, Doc, if you want results, you’re going to need a nutritionist, a solid trainer, and enough patience to roll up your sleeves and get to work.

Exactly, your body isn't designed to store fat; you need to trigger it to build muscle through heavy lifting instead. Skip the cardio sessions and focus on a serious weightlifting routine with heavy iron, and you'll see yourself gaining 10-15kg in a year. Of course, that requires proper nutrition, which means you have to be willing to invest, $67 spending money on a gym membership plus an extra 200-$100 per month to fund a solid diet, whey, and some basic supplements.

Chuck said:Hey everyone,

While most people are out here stressing about losing weight, my situation is actually the exact opposite. Like, seriously, I just can't seem to put on any mass. I'm 21, standing about 6'1", and I'm stuck at only 132 lbs.
It doesn't matter if I eat once a day or five times—I stay exactly the same weight.
I literally spent two weeks eating nothing but burgers, fast food, and sweets like 3 to 6 times a day. I shoved so much grease into my system, and yet, I didn't even gain 200 grams.

Does anyone have any tips on how to help myself? I'd really love to be up by at least 25-30 lbs.

Just enjoy it while you can and keep stuffing your face! Because trust me, in maybe 3 or 4 years, you'll suddenly start packing on the pounds. You can't maintain a crazy high metabolism your entire life!

I don't buy it; at that height, 60kg isn't even remotely healthy. It just means they have zero muscle mass and look like a walking coat hanger, which is why they can't even lift a 40kg weight. Of course he wants to pack on 15kg so he looks like a normal guy and actually has a shot with women.

Given the age you mentioned, it is highly probable that you are dealing with a hormonal issue that directly impacts your entire metabolic rate. This implies that your metabolism is essentially burning through fuel before it can even begin to store fat in proportion to the nutrients you consume. Every human body creates fat deposits; however, in leaner individuals, these deposits form fascia, whereas in those with higher body mass, they manifest as subcutaneous fat. Without a structured nutritional plan and consistent training—aimed at directing nutrients toward muscle synthesis rather than just losing them—you shouldn't expect to see tangible results for at least a year. Another member suggested resistance training, and I couldn't agree more. During such workouts, lactate is produced in the muscles as a byproduct of glucose breakdown during glycolysis. There is a biological mechanism known as the Cori cycle, which facilitates the transport of lactate to the liver, where it is converted back into glucose via gluconeogenesis. In essence, you are utilizing your muscular system to regenerate glucose, which then provides the necessary ATP—your primary energy source—during glycolysis. By following this path, the nutrients you ingest will be directed to the appropriate tissues because your body won't need to tap into triglycerides stored in fat cells for energy. Why am I being so specific? Because you likely possess nearly the same number of fat cells as someone who weighs 20 pounds more than you at your height. Fat gain isn't caused by an increase in the number of fat cells, but rather by the expansion of their volume when excess dietary fats aren't fully utilized and are instead stored as triglycerides, increasing the lumen of those cells.

I am not a nutritionist, so I cannot provide specific dietary prescriptions regarding exact quantities or meal timing. However, what I will say is that your diet should be centered around high protein intake, with a controlled amount of fats and carbohydrates. Protein will ensure you have a sufficient supply of amino acids to support and build muscle mass.

I would strongly recommend that you get a full hormonal panel done. This is particularly important if you are struggling with acne, especially if it is appearing more on your back than your face. On the other hand, we must also acknowledge that there is a significant genetic component to being naturally lean.