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Anonymous
Dear /fit/izens

I'm about 6 feet tall and I weigh about 115lbs. Most my life I've been really scrawny and lankey, but for the last month and a half I've been doing push ups, SQUATZ and core work outs, along with yoga every morning. Once I have a good amount of muscle mass, I'm going to start doing more workouts.

But before I get that mass, I need to gain weight, so what do I need to be eating/how often to put on a good amount of healthy weight?

Also, what weight should I be aiming for?

Pic related, as it's me after about a month of basic exercise.
>> Anonymous
>Once I have a good amount of muscle mass, I'm going to start doing more workouts.

what.

>But before I get that mass, I need to gain weight

jesus christ.

also, shave that fucking disgusting beard you ugly fuck, and damn do you need to work on your upper chest.
>> Anonymous
I call bullshit. I'm 6ft1" and was told my lean body mass is 128lbs, at which point I would have 0% body fat. 115lbs is anorexic.
>> Anonymous
I'm 6' and 180lbs with <10%BF...you need to eat A LOT more.
>> Anonymous
>>389290
OP here.

I just weighed myself, I'm 120, and if I'm not exactly 6', I'm a little shorter.

>>389289
I'm shaving that on halloween.
>> Anonymous
Target weight depends on what you want to look like, but really you need to gain weight.

Heres how:

Rough calculations:
Body weight (lb) x 15 = maintenance calories
A good starting point is adding 500 cal to this and seeing how your body reacts.

Plan a diet for 50:30:20 (carbs,protein,fats). (1g of carbs/protein = 4 calories. 1g of fat = 9 calories)

6 meals a day/ can make meal replacement shakes. Protein each meal. Solid meal 1hr before workout. minimun fat in post workout meal.

Post workout shake: (do not include in calories) 40g whey protein/40g pure carbs (eg.maltodextrin.)

Compund exercises and rest.