lol at calculators and iphone applications..
far out...
I like the internet.. but sometimes I want to ban people off it.
Hi guys im 17 had trouble gaining weight all my life. I'm 6'3 and I weigh 1kg what can I do?
Should really be a FAQ about this.
not sure about that Jamesmeboy. As a former "hardgainer" who went from 187cm 68kg to 187cm and 95kg I can tell you its fuckin hard to gain weight if you are the type of person who is active and likes to be active.I have been anorexic (16bmi) and super morbidly obese (57bmi)
Gaining weight is much much easier and more fun than losing weight
Lift heavy
Eat well over maintenance calories
Eat plenty of protein/carbs/EFA's
Much easier to drink your calories (drink 3-4 shakes a day + meals)
Keep things as simple as possible:
Training - compound movements with rep range between 4-8 reps per set. I.E full body 3 day per week program.
Nutrition - start off consuming 30-32cals per kg of bodyweight. Protein (minimum intake of) 2g per kg of bodyweight, fat (minimum intake of) 0.7g per kg of bodyweight. Rest of calories can be made up from carbohydrates.
Follow that for 3 weeks. Track your training progress and bodyweight (if possible get a full body composition test done) and if progress is slow I.E training performance has not increased (weights should have increased by 2-3%) and body-weight has not increased (should have increased by 0.5kg per week) you need may need to then increase calories by 10%. Repeat in 3 weeks time.
Way too complex, this guys weighs 57kg, he just needs to eat shitloads.
Lots of milk, rice, chicken, tuna potato, eggs blah blah.
weetbix & full cream milk for breakfast with toast & a coffee
shake at morning tea with an apple and handful of almonds
lunch = steak and rice, tuna & rice, chicken and rice. on alternative days have steam fresh veges instead of rice
afternoon snack = shake, banana/apple/mandarin, almonds
dinner = meat & veg. Dont be afraid to have a bowl of ice-cream as dessert either. Its under rated!!
before bed = shake
I would be using full cream milk in the two shakes during the day and just water at night. Shake post workout with as much stuff as you can blend in. Bananas, berrys, yogurt, creatine, plus the protein powder.
Bacon and eggs between meals
weetbix & full cream milk for breakfast with toast & a coffee
shake at morning tea with an apple and handful of almonds
lunch = steak and rice, tuna & rice, chicken and rice. on alternative days have steam fresh veges instead of rice
afternoon snack = shake, banana/apple/mandarin, almonds
dinner = meat & veg. Dont be afraid to have a bowl of ice-cream as dessert either. Its under rated!!
before bed = shake
I would be using full cream milk in the two shakes during the day and just water at night. Shake post workout with as much stuff as you can blend in. Bananas, berrys, yogurt, creatine, plus the protein powder.
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