While most of the population strives to lose weight and get fit, there are some who’re looking for ways to put on weight. It may seem easy to just eat McDonalds all day and gain weight, but its way more difficult than it sounds. Every article that I write on weight gain starts with the importance of focusing on healthy weight gain, and eliminating every possible way to gain unnecessary fat.
Result? Eating McDonalds or any other junk food for a regular period of time may not be the best bet for your long term health. In this article, we’ll be discussing about the best protein powder for weight gain and how you can choose the best whey protein to gain healthy weight.
Before knowing about the best whey protein for weight gain, let’s talk a bit about what whey protein is.
What Exactly is Whey Protein?
While processing cheese from milk products, the water that churns out in the final process is what Whey Protein actually is. In short, the mixture of proteins in the form of liquid that is separated while cheese production is called whey protein.
This liquid goes through numerous processing units and finally the powdered form of whey protein is derived, which is flavorless and can be directly consumed. It is only then that the additional flavors are added to give is a taste. Before finding the best protein powder for weight gain, let’s discuss why we need whey protein in the first place.
Also: Creatine is another great supplement if you’re looking to gain weight and build muscle. Checkout How Creatine Helps You Gain Weight.
Why Do We Need Whey Protein?
There are countless reasons for adopting a diet rich in protein, but we’ll only discuss about the benefits that are related to muscle building and fat loss and how we can use protein shakes to help gain weight.
Building quality muscles takes a lot more than just going to the gym and working out with weights. Legend says, you don’t grow in the gym, but in your bed while you are asleep. And you’d only grow while sleeping when you have fed your exhausted muscles with the right kind of nutrition. Does whey protein make you gain weight? Read on to get a clear idea.
Recommended: Best Program to Gain Weight
Protein, which is said to be the building block of muscles, supplies essential amino-acids to the muscle tissues that are damaged while working out. Don’t freak out. Causing micro-tears in your muscle tissues is actually a good thing. Once you take the right nutrition, which includes protein rich foods, they’ll grow better and stronger.
This repeated cycle over a long period of time helps you grow bigger and stronger, which is exactly what we wish to achieve.
To list down some of the important benefits of Whey Protein in muscle are:
1) Whey protein promotes muscle growth: As discussed above, whey protein helps repair the muscle tissue damage caused while working out. These tissues then grow stronger and better, helping in overall muscle growth.
2) Whey protein helps reduce hunger: Whey protein has shown the highest reduction in hunger as compared to proteins like soy and casein.
3) Whey Protein helps lose weight: Since whey protein is found to reduce hunger, it’s an excellent macro-nutrient to help you lose weight.( Don’t worry, this won’t happen here)
4) Helps improve body composition: Enough consumption of whey protein in a diet consequently leads to better lean mass gain, which in turn improves body composition.
Recommended: If you are someone who wants to try new supplements every month, you shouldn’t be buying the complete products. Instead, go with a subscription box service that delivers new health products every month. Here’s my Review of Barbell Box.
Basic Principles For Weight Gain
Before I move on to our main topic of finding the best protein shakes for weight gain, you need to be clear about how your body gains weight, and how whey protein plays an important role in the process.
Firstly, a person who is under-weight has a body mass index(BMI) below 18.5. The problem with BMI calculator is it calculates based on your height and body weight, and ignores all other aspects including the muscle mass. Since it is a relative value, there may be a possibility that you’re perfectly healthy while still your BMI is low. Hence, having a low BMI does not necessarily mean you have health or medical problems.
NOTE: Eating junk, sodas and sugary items may promote weight gain, but they’re going to bring in various health disorders in the long run. When we talk about weight gain, we will always talk about the way to gain weight in a healthy way.
The only way your body puts on healthy weight is when it is in a calorie surplus. What this is means is your body needs a specific amount of calories a day in order to function properly. When you supply your body with more than the required calories it needs to maintain your weight, you start gaining weight.
For a better understanding on how much calories you need in a day to gain weight, check out this Daily Calorie Calculator.
Once you get the optimum amount of calories needed by your body in a day, add 300-500 extra calories per day to gain healthy weight. These extra calories should come from high quality, whole foods that are nutrient dense.
The best way to do this is to actually track your calories. While this may seem like a tedious task, maintaining a daily log of everything you eat and tracking calories is the most effective method to build muscle or lose fat. Sometime, it may happen that you feel you’re eating enough, while actually you’re just consuming enough calories to maintain your current weight. This is where tracking your calories help, and you would be in a better position to measure your goals once you have the list of things you consumed in a particular time span. Finding about the best whey protein powder for weight gain? You’ll know the answer in the next few minutes.
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Why Focus Particularly on Protein?
While there are three macro-nutrients required by our body to function, protein is no doubt the most important, especially when it comes to building muscles. Some of the reasons have been mentioned above.
Since muscles are made up of protein, it is important that you consume enough protein to gain healthy weight, in form of quality muscles. If you focus more on carbohydrates and fats, you’re ultimately going to gain just unhealthy extra fat.
While trying to put on healthy weight, aim for 0.7-1 grams of protein per pound of body weight, or twice your body weight in kilograms.
There are multiple ways to include protein in your diet, out of which eating protein rich foods is the best thing you can do to gain weight. Some high quality protein rich foods include Chicken Breast, Whole Eggs, Salmon, Tuna, Dairy Products and Nuts. Checkout the list of some great protein rich foods for bulking to help you reach your goals.
Another way is to consider taking Whey Protein Supplements for weight gain. Make sure you consume most of your diet in form of whole foods and only use supplements to fill in the gaps. If you’re someone with a good appetite and have access to quality meals throughout the day, it is best to take all most of your protein from whole foods. The next step is to supplement your diet with a whey protein powder for weight gain.
What about Carbohydrates and Fats?
While gaining healthy weight, carbohydrates and fats are also important macro nutrients that you should keep in check.
Along with the right amount of protein, only focus on eating foods rich in complex carbohydrates and healthy fats. Include foods like Whole Wheat Bread, Dried Fruits, Peanut Butter and Oats which are nutrient as well as high in calories to boost your weight gain process.
TIP: Dried Fruits are a great way to add calories to your diet. Make sure to include them in your diet for extra quality calories.
Shortcut to Weight Gain – Eat Calorie Dense Foods
Again, gaining healthy weight involves much more than going to the gym and gulping down protein shakes. While a protein rich diet is definitely needed, you also need to focus on the overall nutrition to supplement your weight gain process.
Some of my favorite go-to food items for weight gain are:
- Whole Wheat or Multi-Grain Bread
- Whole Eggs
- Oatmeal
- Peanut Butter
- Dried Fruits and Nuts
- Chicken, Meat and Fish
- Sweet Potatoes
- Dark Chocolate
Once you’ve consumed most of your diet using the right quality whole foods, you may go ahead and feed a little on junk foods. Let’s be real, no one wants to keep eating right for the rest of their lives. Having cheat meals actually does good to your body, helping you achieve your fitness goals faster. Hence always remember to give your body little breaks in between, but only once you have strictly followed a routine for quite a time.
TIP: Relax, check back everything you have been doing wrong all this while with the nutrition and fix it. We all make mistakes. Find the right nutrition and workout plans and try sticking to them for as long as you can. Take breaks, and enjoy life.
Does Whey Protein Alone Make You Gain Weight?
I’ve constantly talked about this topic before, and I’ll always talk about this in the future. There is no single food or supplement that can be credited for overall weight gain/weight loss. If you’re approached by a salesman claiming to have a product that does, you’re probably in the wrong place. How much weight you gain/lose depends on your overall calorie intake and expenditure over a specific period of time. If you’re constantly losing weight, considering you do not have a medical condition, chances are you’re eating lesser calories than what your body requires in a specific period of time.
Using the above statement, you can conclude a very basic result which can have a huge impact on your weight gain journey. If you’re eating more calories than what your body burns in a day, you’d be gaining weight. Period! We’re obviously not taking any medical conditions here.
When is the Best Time to Take Protein Powder for Weight Gain?
There is no best time to consume a specific food item or supplement. Your overall body composition depends on how much calories you consume over a period of time.
Calculate your daily calorie routine through our Daily Calorie Calculator here, and then include food items and whey protein supplements in your diet as per your convenience.
While you may consume whey protein powder anytime throughout the day, post-workout is a great time to replenish and repair muscles after an intense workout. Try to consume a serving within 30-45 minutes post workout to boost and speed up muscle recovery and gain muscle faster.
How to Use Whey Protein for Weight Gain
Whey protein can be easily used to gain weight by using it in your own home made weight gainer shake. Start by taking a scoop of Whey Protein in a blender, and mixing with your favorite beverage like Milk or Yogurt, and adding other calorie dense ingredients like Oatmeal, Peanut Butter, Berries and Ice-creams. This thick smoothie will contain over 500 calories, and loaded with macro-nutrients.
Always starting and ending my articles with the same statement, and that is to always focus more on whole foods instead of supplements. They are called supplements for a reason, and that is because they can never replace whole foods and are only used to supplement the diet. Use supplements only if you do not have access to quality foods all the time, or need some extra calories in a day in order to gain weight.
Whey Protein supplements are great if you’re looking for additional protein in your diet. A whey protein supplement can be mixed with water or milk, but can be mixed with various other items for a thick, delicious and nutrient rich shake. How to gain weight using whey protein? I suggest using homemade protein shakes for weight gain.
These shakes can contain from anywhere between 600-1000 calories, and consuming just two of these shakes will add over 1000-2000 calories apart from your usual calories, helping you gain healthy weight easily in no time. But will whey protein make you fat? Only if you want it to!
Is Whey Protein Good for Weight Gain?
There are multiple reasons why I consider home-made weight gainers to be better than general weight gainers in the market, both in terms of effectiveness and price. First, most mass gainers are overpriced for the quality of nutrients they provide, and most of them are only loaded with carbohydrates and especially sugars. While for an extreme hardgainer who is willing to spend a decent amount on supplements and looking for a protein powder for weight gain, mass gainers may prove beneficial. But for someone looking to put on decent muscle and does not have enough budget, making a home-made mass gainer shake is a much better option.
Not sure about the best supplements to gain weight? Let us help you with that:
How to Use Protein Powder for Weight Gain
I always start my supplement reviews by stating that you should never be focusing more on supplements rather than whole foods. They are called supplements for a reason that they can never replace whole foods. Use supplements only if you do not have access to quality foods all the time, or need some extra calories in a day. Use whey protein for weight gain only when you’re done filling most of your caloric needs through whole foods.
Whey protein can be easily taken by mixing it with water or milk, but it can also be added to various food items. How to gain weight using whey protein? I suggest using homemade protein shake for weight gain.
This shake will contain somewhere around 500-600 calories or even more, and consuming just 2 shakes a day will give you 1000 extra calorie that too from quality ingredients.
How to Make your Own Home Made Weight Gainer Shake using Whey Protein?
There are many ways to make your homemade shake using your protein powder for weight gain. You can add items that you like to increase the overall calories. The items that I add to my weight gain shake are:
- Milk
- 1 Scoop whey protein
- Peanut Butter
- Raw Oats
- Hershey’s Syrup
But you can add other items like raw egg, cocoa powder, vanilla ice cream, bananas, strawberries, honey, yogurt etc. Hence it is easier and better to get creative here, and blend in foods that can increase the calories as well as quality of nutrients in your weight gainer shake.
This way you can easily use your whey protein isolate for weight gain on a tight budget.
Side Effects of Excessive Whey Protein
There are no side effects of whey protein if used properly and within the given servings. The optimal amount of protein which you need to build muscle is 1g per pound of body weight. There is no need to take excess protein as it automatically gets flushed out of the body but can cause some side effects like nausea, cramping, bloating or diarrhea.
Always consult a qualified doctor before starting with any supplement including whey protein. It is not advised to take whey protein if you suffer from kidney or liver disease, lactose intolerant or have any other disease. The benefits of whey protein powder for weight gain will only be seen if it is taken in the right quantity.
Checkout: Dangers of excessive whey protein.
Which Whey Protein is Best for Weight Gain?
The next question is to decide the best whey protein for weight gain. There are many proteins supplements available in the market. Depending on your budget, availability and the quality of ingredients offered, you can choose a whey protein supplement as per your convenience. I’ve ranked my favorite whey protein supplements below.
Optimum Nutrition Gold Standard Whey:
Gold Standard is always listed as the number 1 whey protein brand by most of the review companies for a reason- and it is because of its high quality ingredients and effective compared with its price. If you have been into fitness for some time, Optimum Nutrition is one of those brands that you keep hearing about in the gym. It is one of the leading companies in Sports and Nutrition with high quality products like Serious Mass, Gold Standard Whey, Pro Complex Gainer.
ON’s Gold Standard whey contains 24g protein, 4g of Glutamine and 5g of BCAAs in each serving.
For people on budget and those looking for high quality protein as an affordable price, there’s no product that can beat Gold Standard Whey. The Double Rich Chocolate is my favourite, but you can try different flavours and stick to the one you like. Due to its affordable price and effectiveness, I always consider Gold Standard as one of the best protein shakes to help gain weight.
BSN Syntha 6:
BSN’s Syntha 6 is another quality protein supplement you can use. It comes with 22g protein and 10g Essential Amino Acids per serving and helps in better recovery and development. The cost is slightly higher than Gold Standard Whey and this is the reason it is ranked after it.
Cellucor Performance Whey:
Loaded with 24g of protein in each serving, Cellucor’s Performance whey is another great whey protein available in the market. It has some enzymes for better digestion, mixes very easily and has some delicious flavors. Add this to your weight gain shake and you will get a thick creamy delicious weight gainer shake loaded with calories. Include this as one of your favorite best protein drinks for weight gain.
MyProtein Impact Whey Isolate:
Another great whey protein isolate supplement with 22 grams of high quality protein per serving. This product contains 0g fats and only about 2 grams of fats per serving, and is put through an expert purifying process to get the maximum protein integrity. The reason for going with MyProtein is their absolutely low costs, which are due to simple packaging and less focus on advertisement costs. If you’re tight on budget or are from Europe region, MyProtein Impact Whey Isolate should definitely be in your consideration list. Because of its low price, Impact Whey Isolate indeed qualifies as one of the best whey protein powder for weight gain.
MusclePharm Combat Protein Powder:
It is a blend of fast acting for repair and recovery and slow digesting casein for slower absorption, making it to the list of top protein powder for weight gain . The great tasting, easily mixable supplement contains around 25 grams of protein in each serving and is a perfect combination of concentrates, hydrolysates and isolates, egg albumin, and casein. If it fits your budget, Musclepharm’s Combat should definitely be in your stack.
Where to Buy These Supplements?
It is important to check the authenticity of both the product and the seller, before purchasing any health or nutrition supplements. Before you purchase online or from a store, check reviews of previous customers or if the store is genuine or not.
Advice: Amazon.com has official sellers for most of the brands. Here’s the link to Amazon.com Whey Protein Page.
That’s all folks. I’ve tried including every information about the best protein shakes for weight gain in a single article. Found something missing from the list, or have a point to make? Help us all out in the fitness community by letting us know your thoughts in the comment section below.
Other short points to remember while gaining weight:
- Drink plenty of water.
- Get adequate sleep. It is very important for your body to repair and recover in order to grow.
- Eat often, and eat more. Increase the portion or size of your meals, and then increase the frequency of your
- Consider taking a Creatine supplement.
- Workout with heavy compound movements, and focus on intensity.
- Slow down, and take breaks in between. Enjoy life!
Rohan Arora says
After a high intensity workout in the gym, the muscle tissues damaged have to repaired. Whey protein is a fast acting protein which after a workout will help those muscle tissues to repair at a faster rate. It’s all about recovery.
Phil Slater says
A supplement is a great way to gaining mass. But in my opinion, eating real food is always better. It’s safe and your body will even thank you for that. There are, of course, benefits in taking supplements but there are also side effects. Unlike when fully depending on real food, you’ll be sure it’s the real thing.
Rohan Arora says
I agree. Supplements are only useful to fill in the gap, but real foods are the major part.
rocky says
HI Rohan, I am 23 from india want to gain weight.my current weight is 47.2(kg) only.I am working in IT industry and living in pg.So, could you help me out to increase my weight and diet plan. thanks..
Rohan Arora says
Hi there,
The only way you can increase weight is by increasing your daily calorie intake. Here are some of the steps that you can follow:
1) Invest in a mixer or grinder. Prepare a smoothie consisting of milk, chocolate syrup, peanut butter, raw oats, bananas and any other fruit. Try to consume this calorie dense shake twice a day.
2) If possible, go for a good weight gainer and start working out.
3) Consume a protein and carb dense meal in breakfast.
4) Increase the amount of calories in every meal by either increasing the serving size or increase the number of meals per day.
Hope this helps.Drop me an email if you have queries.
Vinay Kumar says
Hi Rohan,, I am 58 kg with 5’9″ ,,I do workout for 2 hours daily but as ya can see my weight is low,,so what would be your suggestion for the proper supplement for me to gain weight and muscle,,,,,,,I mean, should I go for a mass gainer or a whey protein powder??
Rohan Arora says
Hi Vinay,
Thank you for your query.
Firstly, working out two hours a day is more than what you need. Your muscle damage would be much more than the recovery. Either you’re doing a lot of exercises or your intensity is too low. Begin by finding the right workout plan for your body and completing your workout within an hour. Keep minimum rest between sets and reduce your cardio sessions.
Coming to diet, in order to gain weight you need to be in a calorie surplus meaning you have to eat more calories than what your body burns in a day. Start by increasing your meals throughout the day and then increase the quantity in each meal.
For supplement, I would suggest you to go for a whey protein. Make your own home made weight gainer using a blender.
At last, get plenty of sleep at night to recover. If you have any other questions you can shoot me an email on gainingtactics@gmail.com . Hope this helps.
Hafiz ehsan says
How to weight gain ? and how to use whey protien for weight gain ?
Rohan Arora says
Hi Hafiz,
As I’ve always said, to gain weight you need to be consuming more calories than you burn. To begin with, increase your meals throughout the day and increase the quantity in each meal. You can also use the Daily Calorie Calculator to calculate the exact calories you need to consume in a day to gain 1 pound per week.
Whey protein alone can not help you gain weight. I will suggest you to make your home made weight gainer shake with other items apart from whey protein like bananas, peanut butter, oats, flaxseeds etc and consume it twice a day.
For details reach out to me on gainingtactics@gmail.com
rohit says
Hi Rohan ,my weight is 51 kg . I want to gain around 8 kg and also want to make muscles .what should I take: whey protein or whey gainer.
Rohan Arora says
Hi Rohit,
Before focusing on supplements, I would suggest your to keep your diet on point to see better results. Here are some of the points you need to remeber in order to gain weight:
1) To begin with, increase servings in each of your meal by 10-25%. This means that every meal you consume should have more servings than before. Once you’re done with this, you can then increase the meals per day. Instead of eating 3 large meals per day, you can consume 6-8 shorter meals at an interval of 2-3 hours. This way you’re consuming more calories than usual and still good on metabolism. Include more of calorie dense foods like dried fruits, whole wheat breads, whole eggs, oats and peanut butter. For a better clarity, you can refer to the daily calorie calculator available on this website and calculate the exact number of calories you need in a day to gain weight.
2) About supplementation, you don’t really need anything if your diet is on point. However being an ectomorph myself, I find it difficult to eat whole foods through out the day. If you’re really skinny and want to just gain weight you can go for a lean mass gainer like ON Pro Complex Gainer or Muscletech Masstech. Don’t rely on them completely but use them with a healthy diet to reap the benefits. If you’re low on budget, you can create your own home made weight gainer by mixing stuff like whey protein, oats, peanut butter and fruits. This is actually a better alternative as its loaded with carbs, fats and protein and does not contain much sugar.
3) You donot need to workout every day. 3-4days of 45 minutes workout is enough at the moment. Focus more on movements like pull ups, pushups, deadlift, bench press and squats. Take adequate rests and remain in 8-12 rep range.
3) Get plenty of sleep for all of the above things to work.
Ping me up on gainingtactics@gmail.com if you have any other questions.
Have a great day.
Reet says
Am 29 yrs old girl and my weight is 39 andheight is 5.5 .can i take whey protein to gain weight without exercise and can this will help me to put on weight and how much it i hv to take to increase my weight to 53 and how long?
Rohan Arora says
Hi Reet,
Thank you for reaching out.
The thing is, you can gain weight without working out by just being in a calorie surplus. However, all of it would be pure fat that would cause more problems.
Here are the best ways to gain healthy weight that I would suggest:
1) If you’re low on time, you can workout for just 20-45 minutes thrice a week. You just need to work on full body workouts with more of heavy compound movements.
2) Limit or completely ignore cardio and other related activities.
3) The main part, double up your servings in each meal. It may feel difficult for some time, but try to force feed and tell your stomach to eat more. Once you’re in a habit, try to increase the number of meals in a day. If you were eating 3 meals in a day, bring it to 6 shorter meals. Eat plenty or protein and carbs rich foods like chicken, oats, wheat breads, whole eggs, rice, peanut butter and other calorie dense foods. Keep some dried fruits handy. Invest in a blender, and mix up milk, fruits, peanut butter, oats and ice cream for a thick calorie and nutrient dense shake. the idea is to eat 500 more calories each day than you burn.
4) Whey protein or any other supplement for that matter wouldn’t be useful if you’re not working out properly or diet is not on point. Instead of supplements, focus entirely on your diet and you will see results.
At last, drink plenty of water and get adequate sleep everyday. Let me know if you need any other help on my email gainingtactics@gmail.com.
Have a great day.
Gregory Roy Gerundio says
Hi Rohan, I’m an ectomorph as well.. have a quick question.
. You just need to work on full body workouts with more of heavy compound movements.
What do you mean by that?
Rohan Arora says
Hi Gregory,
Based on the number of muscles involved while doing a particular exercises, they can be classified into compound and isolation exercises.
Isolation exercises only work on single muscle at a time. For example, when doing bicep curls, only the bicep muscle is majorly involved in movement(there may be secondary muscles helping in the movement.) Isolation movements are great for isolating the muscle. Example include bicep curls, chest flys, front dumbbell raise etc.
Compound movement on the other hand involve more than one muscle at a time. For example, while doing deadlift you’re working on your lower back, quads, forearms and many other muscles at the same time. The micro tears caused in compound movements are much higher due to which hormone released is much. Hence while putting on muscle, your main focus should be on compound movements. A full body workout would include more of compound movement and focus on more than one muscle a day. Let me know if this helps.
Prathvi says
Hi Rohan,
I am 25 years old. And I am underweight. I want gain around 4-5 kgs. So, using whey protien will help to gain weight or not?
Rohan Arora says
Hi Prathvi,
A single food item or supplement will not lead to weight gain. Its the combination of foods that create a positive calorie balance which leads to weight gain. For example, if your body burns 2000 calories a day but you’re eating 2500 calories everyday, the total after a week would be 3500 more than the usual (500 X 7) which is approximately 1lb of weight. Hence I would suggest you to follow these in order to gain healthy weight:
1) To begin with, increase servings in each of your meal by 10-25%. This means that every meal you consume should have more servings than before. Once you’re done with this, you can then increase the meals per day. Instead of eating 3 large meals per day, you can consume 6-8 shorter meals at an interval of 2-3 hours. This way you’re consuming more calories than usual and still good on metabolism. Include more of calorie dense foods like dried fruits, whole wheat breads, whole eggs, oats and peanut butter. For a better clarity, you can refer to the daily calorie calculator available on this website and calculate the exact number of calories you need in a day to gain weight.
2) About supplementation, you don’t really need anything if your diet is on point. However being an ectomorph myself, I find it difficult to eat whole foods through out the day. If you’re really skinny and want to just gain weight you can go for a lean mass gainer like ON Pro Complex Gainer or Muscletech Masstech. Don’t rely on them completely but use them with a healthy diet to reap the benefits. If you’re low on budget, you can create your own home made weight gainer by mixing stuff like whey protein, oats, peanut butter and fruits. This is actually a better alternative as its loaded with carbs, fats and protein and does not contain much sugar. Here’s how you can use whey protein to gain weight.
3) You do not need to workout every day. 3-4days of 45 minutes workout is enough at the moment. Focus more on movements like pull ups, pushups, deadlift, bench press and squats. Take adequate rests and remain in 8-12 rep range.
4) Get plenty of sleep for all of the above things to work.
Ping me up on gainingtactics@gmail.com if you have any other questions.
Have a great day.
M.S says
I am 49 and had borderline high cholesterol..I changed my diet which resulted in me losing weight and lowering my cholesterol but now the doctors are suggesting I gain some weight.
I am 4’11 and weighed 128 at one point.I am now 106 .I was also recently diagnosed with osteopenia.
What type of diet would you recommend to gaining weight and still watching my cholesterol ?
I haven’t worked out in a while so I will be incorporating a workout routine due to the osteopenia .Any suggestions?
Rohan Arora says
Hi there,
Really appreciate your efforts. However, I would not be the right person to help you with the diet in this case. Since you’re diagnosed with high cholesterol and osteopenia, there may be foods that should be avoided or included in your diet.
Basic instructions would be to increase your daily calories, but keep fatty and processed foods to a minimum. Protein and Carbohydrate rich foods like Oats, Whole Wheat Breads, Chicken, Egg Whites and related should be included in the diet. A calorie surplus throughout the day is what is needed to gain weight.
I would suggest you to consult a doctor or dietician who can guide you about the foods you need to avoid, after which I would be able to help you better.
Have a great day.
Dilshan says
My age 27
Height 5’7
weight 67.7kg
What supplement do you recommend for me?
Is Hyper Gain 12 lbs Good or Bad?
Rohan Arora says
Hi Dilshan,
Before coming over to supplements, make sure you’ve got all these points covered:
1) Stay in a calorie surplus. This means that you need to be eating more calories than you burn in a day. Here’s a calculator to give you approximate number on calories part: https://www.gainingtactics.com/daily-calorie-calculator/
2) Focus more on calorie dense, high quality foods including whole eggs, chicken breast, oatmeal, peanut butter and whole wheat breads. Here’s a complete list of foods. Choose the ones that fit your budget: https://www.gainingtactics.com/best-weight-gain-foods-list/
3) Workout with heavy compound movements. Try to keep the intensity high and workout for no more than 4-5 days a week.
4) Ensure that you’re drinking enough water, and get plenty of sleep.
Coming over to the particular product, I haven’t personally used Hyper Gain for weight gain, but it has some amazing reviews on the internet. The idea here is to choose a product that suits your goals and fits your budget. You can start with this product and see if it works for you. Let me know your reviews once you’re done with it. All the best!