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2004/12/13, 11:29 PM
Hey,
I'm a 17 year old guy with not much body fat on me at all. I'm all bony and I want to gain weight the healthy way. I still don't have "cut" abs, which is disappointing. However, I don't have much development in the chest and arm area. I want to put on weight, but how? I have a membership at the YMCA now, so I have access to weights, but I'm still a little lost.
Diet:
When should I eat most of my fat/carbs/protein?
How much fat/carbs protein should I eat?
Should I eat at night? If so, what? Is anything clean OK?
Should I just eat what I want when I want as long as it's healthy?
Exercise:
How much exercise should I be doing?
Any weight training tips for me?
I'm in college so I sometimes don't have much time. Any tips?
Thank you so much!
Help me out please! I'm tired of being so scronny. My collar bones and hip bones stick out.
Thanks!
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2004/12/14, 07:54 PM
You should sign up for a nutrition plan on FT. Just type in your profile, and it will show you how much you need to eat in order to gain weight or whatever your goals are. It doesn't matter if you eat at night or not, your body doesn't know what time it is. But you should limit your carbohydrates in the night time. You should be getting at least 1 gram of protein per pound of bodyweight. As far as exercise, you should probably be doing a split body part workout. Lift heavy! Try to get at most 10 reps. Each workout should only be about 1 hour or less, and probably around 4-5 times a week. Your just going to have to find time. Hope this helps.
DX
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2004/12/16, 09:55 AM
to lose weight i kept a food and exercise diary- it helped me monitor my intake and plan better meals and my calories/fat/protein etc quite accurately. It was fun learning about food and what it can do for you including supplements. It is the same principles for weight gain but more of the same quality as a rough term of speak!!
Your young so assuming your body doesn't get upset by vast amounts of milk and eggs- start a few goal makeing rules like eating 4 fruits a day, 3 veg, 2 protein shakes or at least milk/soya/meats.... eat 2 hourly 'something' substantial- don't be a pig but make it count. Pick a calorie value per day to achieve like 3500 and of that you want 160grams protein, 450grams of carbs no sweets/chocolate/chips/biscuits/cake... if you eat little and often say 8 times a day then you can take in 400 or so calories each time and this will support your muscle building metabolism. do cardio once a week only. rest a lot and train hard...
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