Once your weight has stabilized and you have a baseline, go to iifym.com and develop a weight gain / bulking plan. This will be what you currently eat daily calorie wise + 200-300 calories with prescribed macros. Try to hit your newly prescribed calories and macros each day with a focus on healthy eating (track and record your food intake to monitor this) and keep track of your weight. You should aim for 1-2 lbs per week of weight gain. If you are not achieving that, increase calories by 100-200 per day until you do.
Eat more and lift heavy weights.
https://www.reddit.com/r/Stronglifts5x5/comments/37bxer/hard...
In hindsight I think it’s not a good goal to gain weight if your body doesn’t respond. I would focus on eating right and being strong, flexible and coordinated and let the weight settle wherever it wants.
The amount of horseshit around the diet is unbelievable. Its not fun, its not catchy, do the work and results will happen.
However, starting with the idea of doing things "quickly" is the worst possible approach. In the fitness, quick improvements are also lost very quickly; plus, staying fit requires permanent, lifelong changes, and in this perspective, quick or slow don't matter.
Some people are skinnier. If you are one of these people it is a very lucky thing, as you are much less likely to experience health issues due to your weight over the course of your life.
Gaining weight is harder for you, but i think you know that already? So you can skip the bizarre indoctrination of a relatively useless word like hardgainer. Anyone who insists otherwise is either drinking the cool-aid themselves or trying to take your money.
And at the end of the day what’s the point? All the fundamentals are relatively the same. If you want to gain weight you will just have to eat more food? How much is literally as personal as something gets. So start with counting what you eat, be empirical about it, and slowly raise/lower accordingly. This is the same advice as anyone, regardless of what category of marketing speak and I securities they have.
For this reason, by looking the term up, one will find different approaches, and try a few, to see what works.
> If you want to gain weight you will just have to eat more food?
This is imprecise/wrong for several reasons, the first being that the parent assumes already a correct diet:
> I'm an otherwise healthy young male but even with proper diet my weight gain rate is way too slow
Now:
> All the fundamentals are relatively the same
Even assuming that fundamentals are "relatively the same", each body responds differently, and there are lots of ways to structure a plan, even if the same exercises are performed.
It's ultimately a matter of finding what works effectively for a given body. I actually write as somebody who does only fundamentals (as in "multi-joint exercises" for the main muscle groups) with a nonconventional schedule.
That is not correct. Food either gets digested or you just poop more. When I was younger I could eat as or train as much I wanted but I had a pretty hard weight limit I couldn't get above. Thank god I realized that gaining weight for its own sake is a stupid goal so I focused on general fitness.
The one I had was cheap and consists of fasting the night before then breathing in to a machine for 15 minutes. It measures the amount of oxygen your body burns in your breast to calculate your resting metabolic rate which then gives you the base number of calories your body burns a day if you did absolutely nothing.
They should then give you a recommended reasonably accurate number of calories to eat depending on your goal and lifestyle. This means you can calculate a reasonable surplus without going overboard and just getting fat.
Also if progress is slow gaining muscle, remember for the majority of people it’s is a long slow process. A lot of the rapid transformations/strength gains we see have help from synthetic testosterone which is a completely different ball game.
It may not be what you’re looking for since hockey players aren’t trying to bulk up. But perhaps it can give you a good introduction to the basics.