You are correct on the part where you need to eat more calorie to gain weight. The problem is, do you know how much calorie do you need in the first place in order for you to gain weight? Then, do you actually know how much calorie do you consume per day and does the amount is sufficient for you.

do you have a formula for me to follow?
cause i have no idea how the ones online works ..

You could refer to my siggy. Find your BMR then find you TDEE according to your activity level. Then, counts those calorie that you consume daily and it must be greater than your TDEE

okay , so ive calculated my TDEE and it turns out to be 2247.
how should i proceed from here?
also, does sleeping late effect gaining weight?
thanks !!!

Good good. From that, up your calorie intake by max of 20%. With that new number in mind (TDEE +20% of TDEE), make sure that you consume that much calorie EVERY DAY without fail. Then you are on your way to gain weight.

About sleeping, having enough sleep would be beneficial for your body to recover.

erm , im planning to head over to the gym soon
but i do not know what exercise or what routine to follow
any ideas?
and how would i know how much calories are in the food i consume?

to find out calories your just look at the packaging of the food your eating. they usually have it at the back.

With exercising I think its best for you to do full body work outs. As you are not big yet so it will help you gain mass.

Doing the big muscle exercises such as:
Deadlifts
Squats
Bench.
These help in building your core and many muscle groups at one time.
Just make sure your form is right or else it won't help much.

Also look into free weights as they help build up more muscles than one particular group.
Simple things such as when doing bicep curls you stand up, so it also works on your legs and back to keep your body balanced.

These are little simple things that will help with adding mass to your body and strengthen your core.

And if your looking to gain weight the best way for me was I ate anything anywhere anytime.

I just constantly eat! that is the luxury of being skinny!

I did this and I gained my weight to 70kg and I'm 168cm. After hitting the gym I increased my mass and weight to 78kgs. So don't worry too much.

As long as you eat and exercise properly you will gain mass eventually

Any food is recommend for office worker like easy prepare and easy to get.
so I can put inside my drawer,because my office is not allow go too many times to plan try.

want to gain or loss weight?

canned tuna, peanut butter, milk...

or just take away nasi lemak (higher calories to gain weight) and keep in drawer..

gain weight,sorry forget mention.

Have problem on gaining weight as from childhood time until now, my body still that thin, anyone face the same problem? I have eat alot sometimes

keyword. You need to eat a lot everytime to gain weight/

I have an idea, to start switching the terms used.

In future I'll probably reply, no such thing as eating alot.

Alot / little is relative.

Basically, eating the right for your needs.

This should stop some irrelevant questions.

That's a good idea but a much better idea would be for every hardgainer to actually spend some of his/her precious time to read the stickies which apparently they don't. So, a one liner reply like mine would be relatively good enough compared to the time they spend reading the sticky

Well you're right, haha. Then again, a one liner reply will attract and foster an argumentative stance.

I prefer replies like mine that make people seriously start doubting their own ability to think logically

i want to increase my weight also

Eat alot but remember to exercise alot too, don't eat too much fatty fast foods, eat clean but many rounds a day. I think you're really under weight

I totally agree with most of the people over here. You need to workout thrice a week and also increase your daily intake. You need to include healthy foods like dried fruits, eggs, milk, banana in your daily diet to gain weight faster. Try to stay away from unhealthy foods like burgers and pizzas.

you guys are so helpful. Im having low esteem about my weight. Well everytime people meet me they will say "kurusnya kau", i was smiling back to them but deep in my heart it's freaking hurt. I frequently jogging to keep me fit and to get better sleep. Now , I just managed to read 2 page. I will try to read this whole thread first(well maybe for the first 10 page). If I still need more information or maybe blur about something, i hope you dont mind helping me yaaa. Thanks .

This post has been edited by PainHacker: Aug 23 2013, 03:47 AM

to gain weight? just easy... MORE FOOD. that easy...

no gain weight after eating "alot"? then u actually not eating enough..