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Weight gain plan
I am trying to gain weight and I am suspecting some vitamin deficiencies as I'm feeling very sleepy and tired after I joined strength training in gym.
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Just continue training for 1-2 weeks , it's normal.
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Feeling tired, sleepy and low-energy after starting strength training is not normal, especially when your goal is weight gain. This usually means your body is not getting what it needs to support the new physical load.
Most women who struggle to gain weight have one or more of the following:
1. Vitamin & Mineral Deficiencies
The most common deficiencies that cause:
fatigue
sleepiness
low stamina
dizziness after workouts
slow muscle recovery
are:
Vitamin D
Vitamin B12
Iron (Ferritin)
Folate
Magnesium
If even one of these is low, weight gain becomes very difficult.
2. Inadequate Calorie Intake
Strength training increases calorie demand.
If your intake is less than what you burn, you will feel:
tired
weak
sleepy
unable to progressively lift weights
Weight gain needs a calorie surplus, not random eating.
3. Wrong Training Pattern
A beginner doing:
too much lifting
too many sets
little rest will always feel drained.
Your training volume must match your nutrition and body type.
4. Possible Metabolic or Hormonal Issues
If fatigue is persistent, we also look at:
Thyroid levels
Blood sugar
Menstrual cycle-related energy dips
These things cannot be judged without a proper evaluation.
What you should do next
Instead of guessing the cause, you need a structured weight-gain plan that includes:
Correct blood tests
Calorie & protein target for your body type
Workout plan customised to your fatigue level
Lifestyle corrections to improve stamina
Giving medicines or supplements blindly without checking your levels is not safe and will not help long term.
If you want, I can create a personalised weight-gain plan for you
Once I review your routine, symptoms, menstrual history and diet pattern, I can guide you on:
which tests you actually need
how to correct deficiencies
how many calories/protein you should take
how to structure your workouts to gain weight, not lose energy
You can book a private consultation with me on whatsapp at Nine Three Two Six Zero Two Zero Five Three Six and I’ll plan everything step-by-step according to your lifestyle and goals.
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Your hemoglobin??
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Detailed investigation is required...consult on nine nine three four eight three one six zero six...
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Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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✅ Why you feel sleepy & tired after starting strength training
Very common causes:
Calorie deficit → You’re burning more but not eating enough
Low iron / ferritin → You already have low ferritin (10.9), which causes fatigue
Low B12 → yours is borderline (281)
Low Vitamin D → extremely common in India
Not enough protein
Poor sleep (night shifts)
✅ What to do (simple + effective)
1. Start correcting your deficiencies (important for energy)
Since you already have low ferritin:
Iron supplement (ferrous bisglycinate) → 1 tablet after lunch, 3–4 months
B12 (methylcobalamin 1500 mcg) → 1 tablet daily for 1 month, then 2–3× per week
Vitamin D3 →
Take 60,000 IU weekly × 8 weeks
Then 2000 IU daily for maintenance
This alone improves energy in 2–4 weeks.
2. Increase calories (weight gain needs surplus)
Eat 500 extra calories/day, mainly from:
2 bananas + peanut butter
Paneer / eggs / curd
Dalia / oats with milk
Ghee + roti
Dry fruits (badam, kaju, kishmish)
3. Increase protein
You need 1.2–1.5 g protein/kg body weight per day.
Example (if 60 kg):
→ 70–90 g protein/day
Sources:
Eggs, paneer, dal, chana, rajma, chicken
If difficult → one whey protein shake after workout
4. Hydration
Minimum 2–3 litres/day
Dehydration alone can cause exhaustion during training.
5. Sleep
Night shifts disrupt cortisol + testosterone levels.
Try to maintain 7 hours total sleep, even split sleep is fine.
✅ When will you feel better?
Energy improves: 2–4 weeks
Strength training adaptation: 4–6 weeks
Weight gain: 2–3 kg per month (safe)
If you want, tell me:
Your weight + height
Your daily diet
Your gym routine
I’ll make a personal weight-gain + supplement plan for you.
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Nothing much to worry.
Being a female and feeling sleepy could be most probably due to iron deficiency / Anemia which can be very easily corrected by proper diet.
Improving the diet can resolve all your issues and give weight gain.
You can consult through practo anytime for further advice.
Next Steps
Avoid Coffee/Tea/Soft drinks
Take frequent nutritious meals
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You can consult me directly on Practo, or reach out via WhatsApp:
Eight Seven Six Two Seven Four Nine Nine Seven Four
I’ll guide you step-by-step with easy-to-follow treatment plans.
Early consultation helps avoid complications — feel free to connect.
Only whatsapp message no calls
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Yeah. Vitamin deficiencies can hamper weight gain. Kindly consult with me on 94 two six 86 seven eight 96 for proper guidance and treatment.
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Dr. Manoj Kumar
General Physician
10 yrs exp
Dehradun
Need few more details
Kindly consult
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Dr. Gaurav Jaiswal
General Physician
6 yrs exp
Jhansi
Avoid fried and spicy food
Water intake mor3
Do connect and consult
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Dr. Laxmi Koppishetty
General Practitioner
8 yrs exp
Rajahmundry
Need proper evaluation
Next Steps
kindly consult
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