I'm 5'11 and have a 180 lbs goal

[Carrizo Tb]

Hello everyone, I'm 5'11 and need to get to weight 180-190 lbs , which is the perfect weight for my high ( my opinion) I have been lifting for years but no supplements and no steroids, I want to try some over the counter products to reach my goal and I would like your advice pros,rigth now I'm 167 lbs, thanks.

 

[muskate]

If you want to gain weight, you simply need to eat more. It's as simple as that.

Here is a good video for you to watch on how to determine your calorie, carb, fat and protein needs based on your goals. https://www.elitefitness.com/forum/...utrition-101-carbs-proteins-fats-1486906.html

A rough estimate to determine how many calories you need is to multiply your body weight by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.


Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes


Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.

If you weight 170, 170 x 18 = 3060 calories per day
You would want to eat around 255-340g of protein per day and fill in the rest of the calories with carbs and fats.

Diet is always your first priority but you could use a good high quality whey protein isolate like isolation from n2bm.com to help meet your body's daily protein requirements.

 

[stevesmi]

musky is exactly right.. learning how to eat is the biggest problem for skinny dudes.

why don't you make a thread listing your current diet and list your macro's.. that is a good first step to figuring out where you can get better

 

[MasonicBodybuilder]

Start by tracking what you eat. Simply put.....just increase from there. The only things over the counter I would add would be a high quality whey isolate and a BCAA in case you miss a meal.