Hi, I am Bramha Nand Gupta and I am 29 year old and my weight is around 56 Kg. I am thin and i want to weight gain. from last one week i started Gym but i don't know while gym, what nutrition and exercise should i take for better improvement..
Answered by Jamie Kerem Gaining weight requires a surplus of calories. Focus on eating more calories than you burn. I cannot work out your basal metabolic rate with the information you have given me, but try to figure out how many calories you burn at rest, and add ~1000 to that number.
Aim for a 40/40/20 macronutrient split. This means you should aim to consume 40% protein, 40% carbs, and 20% fat in your diet.
As far as exercises are concerned, focus on compound movements. Your basic, multijointed exercises like squats, deadlifts, pullups, bench & shoulder presses etc will give you the most bang for your buck.
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