I'm 5'11 and a half/6 foot. I weigh 68.5 kg. I'm 30 years old. I play a lot of sport. Go gym around 1-2 times a week (pre-Covid) and eat reasonably well/fairly balanced meals. Any advice on how to gain weight/mass, without taking any weight gain protein shakes (messes up my stomach as I have IBS). Ideally want to get to around 75 kg asap.
Eat more and lift more (heavy) is the straight answer. You need to be in a calorie surplus to gain weight. Keeping this very basic you effectively need calculate what your body need to lose weight, maintain weight and gain weight (there will often be around 400-500 calories between each) and obviously then stick with the 'gain weight' figure for 6-8 weeks and see how you get on. Quick link that will show you this is https://www.bodybuilding.com/fun/macronutcal.htm Obviously the more cardio you do will impact your ability to gain weight.
Thanks for the advice mate. I need to be taking in around 3000 calories a day. I've invested in some clean protein shake and some high protein snacks! Hopefully it does the trick.
I have "ibs" and found that protein shakes either make you constipated or they have something added to help and give you diarrhoea. You van get enough protein etc from natural foods but eating four chicken breasts a day is dull. Start off lightly with the shakes. Once you get into the routine of prepping your meals its like brushing your teeth - you just do it.
Have you tried vegan protein ? You could be lactose intolerant. I switched to pea protein and and had no further issues that you were describing.
Going on my training routine. Not including the calorie intake, I don't eat anymore than I use to. I started getting heavier with low reps and heavy weight strength training. Always use to stick to the moderate ranges, but when I switch it up. I'm always half a stone heavier with pure strength training exercises. Something to do with rock solid dense muscles.
I am lean at about 5ft8 78kg you could just be small framed or a tad underweight bulk slowly- get about 1g of protein per KG or 1g per 1lbs if you are that worried and lift weights it is not magic, eat just moderate above your usual amount of caloires required to maintain weight and when you get a little too much chub just work down by eating less then what you take in to maintain ever so slightly you will be a lil heavier at the same bf% pretty simple stuff. You can only gain a about 10kgs of muscle in a perfect first year of lifting with everything being optimal so just work at it.
You don't need protein shakes to gain weight. Gaining weight is as simple as being in a caloric surplus - you can achieve this with any kind of food. This doesn't mean that protein isn't important. Like you figured out you need 3000kcal a day, there's a range of protein you should eat as well. As long as you hit this range, you'll be good in terms of protein for muscle gain / recovery. You can fill in the rest of kcals with carbs and fats. If it's really hard for you to gain weight, take some high caloric foods like nuts and avocado, it should be very easy to get in enough kcals to gain weight. Do take care that you're still training hard and preferably lift weights. If not, you'll gain weight, but most of it will be fat.