File :-(, x, )
Help Please. Anonymous
ok /fit/ I need help!

I just came back from a 2 day bike ride. (went camping with a few mates) and during the course of those 2 days I lost 4.5Kgs. for anyone over weight this would be a good thing but the problem is I’m trying to gain weight. My BMI is now 19 and I want to get it to 22 or something....
So how do I safely increase my weight while maintaining my exercise fairly high.
What foods should I eat more?
In the mornings I eat 2 brekkies separated by a hour(because I’m hungry again)
At lunch I'll have some sandwiches and various foods on them.
At dinner I’ll have a salad with Pasta or some steak, fairly regularly.
tl;dr: How do I gain weight safely?
Pic related this was the veiw from near the top of the moutian. taken from my phone.
>> Anonymous
>>4.5 Kgs

You best be joking nigger.
>> Anonymous
OP here.
no not joking. 2 whole days of riding with little food fucking kicked my ass.
>> Anonymous
Drink a lot of milk, eat lots of meat, eat lots of bread and veggies, and buy some creatine.