I want to gain weight and muscle so I need a good diet. Unfortunately, I get full too quick and I don't know what to do to eat more.
My goal is to reach 55kg.
What do you guys think I should do?
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It only takes a minute to sign up.Sign up to join this community
Hey I used to be underweight too (58kg) and I'm now lean 77kg at 180cm. I've got some tips.
-Don't smoke or do drugs obviously as they kill your appetite and eating schedule
-Eat snacks, do not skip any meal. Often skinny people skip breakfast, and eat a huge meal in the evening and then think they ate enough.
-Count calories! This will give you an idea of how much you're eating. This is to prevent you from eating too little and thinking it's enough, happens a lot with beginners. After counting calories for a few weeks you'll get a feeling of what is enough.
I struggle to gain weight too. The solution is not to try and eat bigger meals (not at first anyway), but to eat more regularly. Instead of 3 meals a day try and consume something 6 times a day - this is where protein shakes are useful. My routine when I was bulking was something like this:
7am - breakfast (oats + yoghurt + protein) 10am - protein shake 3 scoops midday - lunch (chicken breast + microwave rice pouch) 3pm - banana + protein shake 5pm - gym session 7pm - dinner (carbs + protein)
It can be hard work, especially eating when you aren't hungry, but you get used to it and just have to stick to a schedule. At first I really struggled with the chicken + rice at lunch because I had no appetite, but I just sat at my desk at work and ploughed through it.
Using that schedule and training 5 times a week I managed to get my weight from 79kgs to 85kgs in just over 3 months, mostly lean muscle as well. (I'm 6'2 so quite a bit taller).