Best practices in gaining weight.

[dongyiii]

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Who can share their best practices to gain weight?
Been wanting to gain weight in the most efficient and healthy way. Thanks.

[trinalla]

maypa ka magpa gain ug weight, ako ganahan kaayo mo loose ug weight, i can share my fats with you. hehehehehhe

[ekzchan]

^
haha. lol. nagkatawa man pud ko. share pud ug fats nako b. )

@TS

anyway, I'm trying to gain weight ky gamay sad jud ko. Ako lng masulti based lng pud sa ako research, the best way to gain weight in a healthy way is to hit the Gym and have a proper program for weight gaining and proper diet. Try to enroll in gym nga nay professional trainor if kaya sa budget.

[_hizuka_]

eat more fap less...

[Chubi]

eat regular amount of meals at least 5 times a day and be sure lang nga high calories imong mga foods then include veges.

[knux06]

increase your protein and as mentioned above, smaller portion but frequent times. ex: a meal every 2-3 hours

[immersiondepth]

ayaw pagsimba TS...tanawa effective na, mobug-at man gud imong kalag...

bitaw ayaw nalang pag gain weight TS, kay basin muabot ang time mingawon ka sa imong lawas ron because everybody now envies a slim body...sa akong nabantayan lang, is that once you stop gaining height, then you start gaining weight...so in due time, you will gain weight naturally...

[nina]

aku pd.. really wanted to gain weight.. pwo saon wa jud ku nitambok.. tsk tsk hehehee

[beyee]

Try steroids.
But you have to consult with your dietician

[westbourne]

Try 6 meals a day depende if mag-gym ka or dili & try to eat heavy foods lang with fats.

Here's a formula how many Calories per day imu e-take para mu-bulk up or mu-lose ug weight base sa imung BMR (Basal Metabolic Rate)
__________________________________________________ ______________
STEP (1):
BMR Men (Imperial)
BMR = 66 + (6.2 x weight in lbs) + (12.7 x height in inches) - (6.76 x age in years)

BMR Men (Metric)
BMR = 66.5 + (13.75 x weight in kgs) + (5.003 x height in cm) - (6.755 x age in years)

BMR Women (Imperial)
BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)

BMR Women (Metric)
BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
__________________________________________________ ______________
STEP (2):
*Multiply your BMR to the ff. factors depending on activity level

Little to no exercise (Daily Calories needed) ---------------------> BMR x 1.2
Little exercise (1-3 days a week) -------------------------------------> BMR x 1.375
Moderate Exercise (3 - 5 days a week) -----------------------------> BMR x 1.55
Heavy exercise (6 - 7 days a week) ----------------------------------> BMR x 1.725
Very heavy exercise (2x a day, extra heavy workout) ----------> BMR x 1.9

*If you calculated all the answer would be your total calories per day
*Add 300 calories in your calories per day for bulking or gaining weight
*Subtract 250 calories in your calories per day for cutting or losing weight
__________________________________________________ ______________

Hope this can help sa uban. Just found this on the internet ra pud.