I used to work out but gave up after a few months because I didn't feel like I was getting the nutrition part right. I currently have decided I'm going to start out with the 3-day-per-week, full-body workout plan on T-Nation and was wondering if anybody was willing to give me a plan or pointers on how exactly to make a full nutrition plan. I'm 17, 5'6, 130 pounds and am pretty skinny (these aren't too prominent but i can definitely notice them: hollowed eyes, concave cheeks,etc..) Although my doctor said I'm at a good weight I can clearly see that pretty damn skinny. So I definitely would like to put on some pounds as I'm working out so I can fill myself out a little more. Can anybody help me out?
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Sport Anybody willing to give me a few pointers?
- Thread starter GPatz
- Start date
Sport Fitness
Well, obviously you need to increase your calorie intake. You can chart 5-6 meals for every day, include foods like cereal, red meat, grains, starches, soy milks, lean protein, egg, pork, lamb in your diet. Get a good whey or soy protein shake you can have with milk, drink this both before and also after you workout. Basically your diet should have 40% carbs and only 10% fats.
Key to diet is balance. Google food pyramid to get volume balance only, not portion numbers. Mostly complex carb (starchy) foods, they are not the devil, with plenty of veg and fruit, sensible meat and dairy and only the slightest trace of additives and treats, this includes sauces in food.
If you want to gain weight eat more of a well balanced diet, not majoring on any one area unless the body is crying out for it, ignore the sensation if this is for sugar or fried food.
If you are eating more food than you are burnign you will gain weight. Whether that weight is all fat or some muscle and some fat will come down to training or lack thereof.
I am automatically mis-trusting of quick fix programs, and with good reason, most are rubbish. Check yours out fully and use the simple system if in doubt, don't.
Training takes time to achieve results, as does diet. If you want results in a month, go to a surgeon for implants, if you want real muscle and fitness be ready for the ride of a lifetime and to spend a life time doing it.
I was a little older than you when I started weights as an adult and like many started in late spring. Unlike many wanting a good body for the summer I was thinking of the next years summer, and that is why I succeeded where many failed. Fast forward a few years, I am now a functional trainer who has no interest in aesthetic but I still get people saying they want to look more like me, must be the balding greying wrinkly effect they are after.
If you want to gain weight eat more of a well balanced diet, not majoring on any one area unless the body is crying out for it, ignore the sensation if this is for sugar or fried food.
If you are eating more food than you are burnign you will gain weight. Whether that weight is all fat or some muscle and some fat will come down to training or lack thereof.
I am automatically mis-trusting of quick fix programs, and with good reason, most are rubbish. Check yours out fully and use the simple system if in doubt, don't.
Training takes time to achieve results, as does diet. If you want results in a month, go to a surgeon for implants, if you want real muscle and fitness be ready for the ride of a lifetime and to spend a life time doing it.
I was a little older than you when I started weights as an adult and like many started in late spring. Unlike many wanting a good body for the summer I was thinking of the next years summer, and that is why I succeeded where many failed. Fast forward a few years, I am now a functional trainer who has no interest in aesthetic but I still get people saying they want to look more like me, must be the balding greying wrinkly effect they are after.
After an intense workout, it is imperative to follow a proper diet and have at least 5 meals a day. You should have carbs and proteins, fibers, and essential fat. Protein is an ingredient that is vital for a post-workout, because it helps build muscle.
I prefer three large meals or some healthy and nutritious snacks i.e. a Chomps Stick which is grass fed beef stick . I prefer one of these two options because sometimes it is really difficult for me to follow such strict diet plan due to my busy schedule. You should find out some more options like Chomps Sticks which can help you in busy schedule. Let me know if you find good options. Two mistakes lean and lanky individuals make are – eat very often and eat a lot of junk food. On the contrary, eat three large meals or have some healthy and nutritious food snack as this build an appetite. But make sure the meal contains nutritional calories, starchy foods and proteins. I also followed this strict diet plan and It really helped me in building my body. I think you should also follow this strict diet plan.
I prefer three large meals or some healthy and nutritious snacks i.e. a Chomps Stick which is grass fed beef stick . I prefer one of these two options because sometimes it is really difficult for me to follow such strict diet plan due to my busy schedule. You should find out some more options like Chomps Sticks which can help you in busy schedule. Let me know if you find good options. Two mistakes lean and lanky individuals make are – eat very often and eat a lot of junk food. On the contrary, eat three large meals or have some healthy and nutritious food snack as this build an appetite. But make sure the meal contains nutritional calories, starchy foods and proteins. I also followed this strict diet plan and It really helped me in building my body. I think you should also follow this strict diet plan.