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Gym 1d
Hey guys! I’m new here, but have been in the gym for years… For some reason I can’t stick weight on me but I’ve also went through things so understandable. Any advice on how to gain weight (mainly in lower body portion) my upper body tends to do better
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Anonymous 1d

calorie surplus and train lower body more than ur upper body, i would prob split up lower body over multiple training days and just eating healthy food that are high in protein and carbs like beef, chicken, oats, rice, potatoes

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Anonymous 1d

But any workouts or food that I should do/eat

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Anonymous 1d

Female or Male

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Anonymous 1d

And I just track it on any food tracker app

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Anonymous replying to -> #1 1d

Female

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Anonymous replying to -> #2 1d

I’m not that deep into it, so what is calorie surplus? I’m making a Walmart order now and have eggs, oatmeal, high protein milk, ground chicken and beef, how does that sound?

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Anonymous replying to -> OP 1d

The calorie surplus means that you have to eat above your maintenance burnage. If you go online and calculate your calorie burnage, which is also why I asked male or female because its different. Then I would recommend getting a macro counter, and weighing, and tracking everything you eat. I have done that for 2 years, and gained almost 80 pounds from being a skinny guy.

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Anonymous replying to -> OP 1d

For example, being 6’3, 215 pounds, male, very active, I have to eat over 3,700 calories a day.

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