I am 18 years old my height 6 ft and weight around 49 kg. I wants to gain weight and strength and of course the muscles.
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Dear, Whatever you are eating now, you should probably double it.� If you eat three meals a day, instead eat six.� You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal.� This is going to be difficult for a few weeks, because you?ll often have to force yourself to eat even when you?re not hungry.��500 extra calories a day = 1 extra pound gained per week.� Whatever you?re eating now, add an additional 1000 calories (spread throughout the day), and you?ll put on 1kg a week. Not just any calories though?Eat a lot of good things ?�You need to eat a ridiculous amount of calories (probably 3500+ per day) if you want to gain weight, but you want to make sure most of those calories are GOOD calories. If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, and healthy fats?which brings me to my next point:Protein = building block for your muscles.�Chicken, fish, meat, eggs, milk, almonds, peanuts.� Eat lots of this stuff, all the time.� Pasta, brown rice, wheat bread, oatmeal, etc. will help you put on weight, but a lot of that weight will be fat.�� Every meal should have vegetables and fruit.�� If you just eat protein, your body will resort to using it for energy rather than building muscle.� Unless you?re eating tons of good fats (almonds FTW), good carbs (fruits and veggies), and protein, you won?t be gaining weight. Take expert advice. Thank you.
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