Talking about calories, in order to gain weight you need to consume more calories than what you burn. At the initial stage to gain weight and build muscle, you need to focus more on eating right foods. I suggest workout for 4 days per week, 7 days of proper diet and minimum 8 hours of sleep to gain weight and build muscle. The Harris benedict formula that uses BMR that we calculated above and it applies an activity factor to determine your total daily calories.
As I felt, the post will be too lengthy to discuss about the foods to eat to gain weight and build muscle, I have made this as a part 1 and part 2. However it becomes a major problem if people wish to gain weight naturally and in a healthy way. The next post (part 2) will contain all the information about what to eat and how to eat the right way when you need to gain weight and build muscle.


I would like to know that how much weight gainer suplements does support to our body while having less food or no proper food as I had normal indian food twice a day and drink a lot of water. So if you’re eating more calories than you burn, you automatically gain weight and build muscle.
Later once you’ve gained weight and want to rip off; you can change your diet and rip off all the unwanted fat from your body.
Once you know the number of calories you need to maintain your weight (using BMR Calculator in conjunction with Harris Benedict Equation, you can easily calculate the number of calories you need in order to gain weight. So could you please advise me about best suplement in the market which can help me to gain weight and mussle asap.
Please no link dropping, no keywords or domains as names; do not spam, and do not advertise! If you can analyze your body and know what to do and what not when gaining weight or losing weight, then you can build or lose weight in less than 3 months.


If you’re an amateur, trying to gain weight, build muscle for the first time you need at least 8 solid months to get strength, gain weight and build decent amount of muscle. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being. I wanna work out on my upper body first.I would appriciate if you can send me a chart for my diet and excercise routine.



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