I'm a 25year old male, I weigh 55kg and I'm 1.84 Meters Tall. My problem is weight gain. What...
can I do?
Protein Shakes my friend. I has the exact same weight as you did and was tired of being skinny and having everyone tell me why I do not eat enough. I did eat enough but never gained weight.
I started eating 4 meals a day (tv dinners actually) and drinking 2 protein shakes a day, one at night and one in the morning. In 3 months I gained 10 kilos
It is better to be skinny than fat
Make sure you eat enough protein - my estimation is that 120 grams a day should be OK for you. Eat chicken, fish, cottage cheese, also some read meat. Throw in some protein shake if needed.
And lift weights 3-4 times a week. It will help to gain muscle mass and improve posture.
A recent question on the Hub Pages forum from a 25 year old male. He's 121 pounds and stands 6 feet tall. His question, how to gain weight... read more
All you need is just a right food to eat and right workout to get your weight gain, please remember that muscle is better than fat. But, it's not easy to find what the right nutrition and workout for each body type, you can read it in one of my hub. Hope it's helpful, thank you.
For some people (including myself) is hard to get some weight, you gonna need to star training hard at the gym and even harder at home eating properly and a high calorie intake, and by calories i mean from proteins as in lean meat, natural carbs, and healthy fats as olive oil, so you can get weight in muscles and not in fat.
Eat a good diet, lift enough (BUT not too much) weights, and get in a little bit a cardio each week. Want some awsome advice? Get it from this guy...
Facelessfatloss on youtube. He also has a website. He has a program that will show you what to eat, what not to eat, how to gain muscle and burn fat, ect. GOOD LUCK!
Eat more often and make sure that you don't eat unhealthy.
Also eat as healthy as possible and have at least 6 meals a day and healthy snacks.
Your meals might look like this
* Breakfast - omelet with bacon, cheese, tomatoes and mushrooms
* Protein shake
* Small meal #1 - 5 Provitas/other crackers (make sure it's whole-wheat with fat free cottage cheese, tomatoes and cucumber
* Lunch - Pita bread with chicken breast, tomatoes, lettuce, cucumber, fat free cottage cheese and sweet chili sauce
*Protein shake after gym
* Dinner - Grilled salmon steak (100 g), 6 baby potatoes, green beans and mixed salad
* Dessert: Fruit salad and custard made with reduced fat milk
* Protein shake before bed
Healthy snacks that you should include are:
Weight training is excellent for building muscle and as muscle weighs more than fat, you are sure to pick up weight. But not unhealthy weight from fat, you will get lean muscle mass.
Protein shakes in-between your meals will help you to build muscle. Drink one in the morning, one after gym and one in the evenings.
Hope I could help, Good luck!
In order to promote muscular hypertrophy, it is essential you follow both a weight training/recovery and nutrition programme.
In terms of weight training, performing reps of 8-12 for 3-6 sets is greatest for hypertrophic gains (increases in muscle size) at 60-80% of 1RM (100% = 1RM = most weight you can lift for one repetition) (Stoppani, 2006).
In terms of nutrition, it essential that you consume appropriate levels of carbohydrates and protein, particularly protein as it repairs muscle tissue and promotes muscle growth. Protein intake of 20g post workout, and 6 times throughout the day should encourage maximal protein synthesis rates enabling your muscles to repair and grow (Beelen et al., 2010).
In order to increase body mass, you must consume more calories that you expend, and theres a range of mass-gainer shakes available for you to purchase which contain CHO's, protein and are highly calorific.
Beelen, M., Burke, L. M., Gibala, M. J. and van Loon, L. J. C. (2010). Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Medicine, 20, 515-532.
Stoppani, J. (2006) Encyclopedia of Muscle and Strength. Human Kinetics.
Allot of people here have quoted the Broscience approach of eating 6 times a day this is not necessarily proven and is a standpoint that more recently has been challenged by professionals in my industry.
Don't expect huge gains if your after muscle development, even genetically gifted individuals can only expect to achieve gains of realistically 10lb per year of clean muscle mass.
eating relevant amounts of food will equate to weight gain however only by eating cleanly can you gain quality body mass.
It's proven fact that eating more calories than your body can consume as fuel will inevitably result in weight gain all be it through fat and muscle combined providing you are working out as well.
You'll see allot of information thrown at you on this page ranging from "protein Shakes" to "eat more lift more" inevitably these are all generic answers which are common sense and you have probably already thought of, its only through trial and error will you obtain any real gains, your body is different to mine and every post before me so no individual can give you any more information right here than you can find on Google yourself.
if your 100% serious about wanting to improve your physique start to read up on nutrition and training approaches and try multiple approaches over the long term to see what works for you as an individual.
feel free to follow my hub as over the coming months ill be posting my personal tests with other nutritionists in the industry, personal trainers and athletes. I'll also be myth busting allot of the common misconceptions and Broscience associated with training and nutrition.
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