u/thecoolloop

Pls note - I can’t mention everything in detailed as I coach people online and sell it for a value of money. Hope you guys understand, I’ll be mentioning a few basic important things which would help you.

How did I gain weight? As I mentioned I just started eating more in all of my meals and stuff food even tho I felt like vomiting , gradually my gut got used to it and the similar way I increased to more calories after few months. It’s just that how much your eating now add 5-6 spoons more to it For example I’m eating your eating rice for lunch - increase , roti for dinner try eating 1 more . It does take time but the more you try it becomes normal Then comes shake - as it gets hard eating , you could try a bulking protein shake from youtube (obviously not to add a lot in it since the start - go slowly then test) Then learn about calorie dense foods - I didn’t know that that time , but you could search for it now Then comes gym - once I started gym I was gaining weight because of my muscle mass too , so you’ll have to start working out first likely you’ll stick to a good diet too

How much protein intake do I take? Around 1.6-2.2 times protein to your bodyweight is required , I’m 69.5kgs so I usually consume around 130g protein Sources - whey protein , eggs , chicken , paneer mainly With protein also you can’t consume a lot from the first day gradually increase.

Regarding weight loss More likely you sit more on a chair and walk less More likely you like sugar or junk More likely you over eat

What you could do - learn about calorie deficit, do more cardio often

Have more protein , decent amount of carbs in your meals Have whole foods.

Workout wise Obviously there are a few techniques which I can’t say as I mentioned above I charge people for it so gotta be fair

Rather than that there’s a lot on yt

If you’re a beginner - stick to beginner workout plan for 1-2 months , once you build up decent muscle strength stick to push pull legs plan - it’s there on YouTube.

Hope this helps if I left out anything do lemme know .

If you wanna cure your boredom , fitness is one of the things which helped me. Started as a newbie later became an online fitness coach.

My charges are really affordable, if you seriously wanna transform yourself can reach out to me.

Hope this helps

This is my 17-20 transformation , went from 47.5kgs to 69.5 in two years then been maintaining that 69.5kg since a year focusing on getting lean mass and cutting the fat off.

It was really difficult for me to gain weight but I spammed eating , obviously healthy meals in my diet like oats chicken and rice , protein shakes , veggies etc. I used to eat until I felt like vomiting , after a while eating a lil more was kind of normal for my body then now it’s ever more better. About gym sticked to push pull legs split , daily trying to overload more weight than last time. I was just consistent with it never knowing it will give me such a transformation, consistency is what actually paid off and obviously the dedication.

I even started an online fitness coaching a year ago and made decent money out of it which I’m happy about , as a teen who wouldn’t want money😄

Pls note - knowledge regarding diet , and workouts focusing on techniques matter alot keep that in mind . Lastly trying to progressive overload gradually.

Just a small success of my journey.

This is my 17-20 transformation , went from 47.5kgs to 69.5 in two years then been maintaining that 69.5kg since a year focusing on getting lean mass and cutting the fat off.

It was really difficult for me to gain weight but I spammed eating , obviously healthy meals like oats chicken and rice , protein shakes , veggies etc. I used to eat until I felt like vomiting , after a while eating a lil more was kind of normal for my body then now it’s ever more better. About gym I was just consistent with it never knowing it will give me such a transformation, consistency is what actually paid off and obviously the dedication.

I even started an online fitness coaching a year ago and made decent money out of it which I’m happy about , as a teen who wouldn’t want money😄

Just a small success of my journey.

49kgs in first pic , 68 around in second