Well the easiest way is too just pig out. If you want to be a little healthier about it get on a decent strength training routine up your calorie intake. If you want to be more exact track your macros.
If you want muscle, you need to eat enough protein to keep the muscle you have now and to support more growth. Basically diet and exercise. To do this, figure out the energy you burn while resting and eat 10 to 20% more than that to put on weight. Also, use an accurate macro calculator. Follow your macros (not exactly, but do try to hit them relatively close) Make protein the first macro to hit and then adjust accordingly if you did not gain weight within a week of doing that. Up the protein and the carbs. Use healthy oils on everything you cook. Look up protein shakes you can make at home and try to eat the most at the biggest meal of your day if you have a hard time eating that much. Also, invest in protein powder. It will help immensely for hitting that protein macro for less money. It does not matter when you eat as long as your hitting your macros. You need to have fat in order to gain muscle because fat allows your body to absorb vitamins and all that great stuff. Even though you need to eat and eat a lot, I hope you make healthy decisions doing so.
Also, lift heavy. If you can lift a weight easily for 15 reps per set, it's too light. Try for 5 to 6 reps in a set with that weight with good form. I'd do full body exercises every other day so you can get enough rest to heal your muscles. Seriously, safety is key. If you hurt yourself, you will hurt your progress. Do it right the first time. Switch up your routine so you don't plateau. Every week, I'd try to up your weight even if it is just a pound or two when you are lifting to increase your strength and your muscles. I'd update your macros every month to make sure you are still getting what you need to keep what you have and gain more.
I always recommend taking pictures so you can physically see your progress. Also take measurements. You might surprise yourself. You might hate me, but all in all, it is all tracking foods, macros and beefing up your routine.
3 day bender friday saturday sunday every week, cider and kebab diet. You will pile it on! I joke, but in all seriousness high calorie is generally the only way you can do it. Whack a good 500-1000 on what you would need to maintain. Also another good rule of thumb is 2 grams of protein per kg of body weight. You can go all anal and properly track it (macros and micros ect) but at the end of the day if you stick to 4 or 5 average sized meals with a decent sized piece of meat and some carbs and veg along side it you cant go too far wrong. A good way i find is grab 4 - 5 bags of uncle benz microwave rice and a bag of frozen chicken breasts with maybe 5 - 8 depending on size, cook them up in the morning and split into 4 -5 boxes and you're sorted for the day. Maybe grab a couple of shakes with them (myprotein is the way to go cheap as chips and always sends you discount codes). You can delve into other sups like BCAA's and creatine if you want but they aren't really necessary. Lift heavy, follow something like 5 x 5 if you aren't sure. Hope this helps! Also i hope you don't mind me asking but are you still on the concerta? as a side effect is weight loss as I'm sure you know so take into consideration if and when you come off it you will put a few pounds on anyway, and i doubt this will be lean weight.
Last edited by Jamster12312 on 17:35:02 - 08/06/15
Since I started taking Concerta, I have lost no more than 10 lbs, meaning I now weight 150 lbs. My goal is to gain 25 lbs, and I want to gain a bit of fat too. How should I go about this?
multiply your body weight in lbs (convert from kilos by multiply by 2.2) by 20, this will yield the amt of cals needed to gain weight, this reqs constant monitoring and adjustment as you will need to increase cals with weight... example chechen wrestles @ 74kg weight class but wants to go up to 86kg weight class how does this mut put on weight 74x2.2=163...163x20 = 3260 cals per day to gain weight at that weight you go up 1 pound formula changes, if you try to muddle it up in such a way that you multiply the weight you want to be at by 20 and eat that amt of cals you will bollocks it up and get fatty fat fat
Eat more popcorn and steak (rice and chicken work well too), and also, as it was said above, don't take "bodybuilding supplements" unless you want to consume them all and become a croissant (or, at least, don't forget leg day).
Proper muscle weighs more than fat, but you don't need to go to any gym to bulk up, google some pushups and pullups (since you're below 180lbs, any solid iron bar, or a tree branch wide enough should do), do 100 and 30 per week and you'll be fine. You can also buy/fabricate weights , but if you want mass, you'll probably get more from going to a gym. Any kind of exercise which exhausts you in 5-10 reps should do.
You can also do squats and sit ups, but since those muscles are already "working" whenever you are walking, you don't gain as much weight. Some cardio is always healthy, and you could walk, run, swim, ride a bike, whatever you can do for extended periods. However, don't overdo cardio if you want to get mass.
Also, drink lots of beer, eventually you'll gain weight.