Gaining weight the right way isn't about eating everything in sight \u2014 it's about a consistent calorie surplus, enough protein, and progressive resistance training.<\/p>\n
Start with a surplus of around 300-500 calories above your maintenance level. Too aggressive a surplus just adds fat; too small won't move the scale at all.<\/p>\n
Aim for roughly 1.6-2.2g of protein per kg of bodyweight daily. A mass gainer can help close the calorie gap if you struggle to eat enough through whole food alone, especially around workouts.<\/p>\n
Training matters just as much as nutrition \u2014 a structured strength programme with progressive overload (gradually increasing weight or reps) is what actually turns those extra calories into muscle rather than just fat.<\/p>\n
Be patient and track consistently. Healthy weight gain is usually 0.25-0.5kg per week \u2014 anything faster is almost always more fat than muscle.<\/p>\n","protected":false},"excerpt":{"rendered":"
Practical tips on calories, training and consistency.<\/p>\n","protected":false},"author":0,"featured_media":71,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[43],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-guide"],"acf":[],"yoast_head":"\n