Monavie Health Club

Question: Skinny student... need help with body fitness and nutrition?

(Posted by: Shah on 2010-02-28 05:37:51)

Hey guys, just need a little need with clearing things up. I'm a weak/ skinny boy, 18yrs of age, I am around 5'3 " and weight about 46kg. I've being doing training at home once a while but would like to start fresh and with seriousness. All I want to do is gain weight, bulk up and gain more muscle mass. I've heard people saying to take Creatine shakes like Maximuscle Cyclone while others are saying to take Protein Shakes like Lonsdale Protein Powder. What is the difference between the two and which would I need more of? Also, as I am a student I don't get much time eating the healthy foods I need to. What would be a good weekly meal plan for someone like me (I don't eat ham/ pork etc)? Thanks guys. By the way, how would I use these shakes in regards to my training and when can I take them?

Posted by: Kacie on 2010-02-28, 05:48:02

Make sure you work out (strength exercises) •Eat three main meals per day that include some type of calorie dense foods such as cheese, seeds, beans or any complex carbohydrate. •At a minimum, eat three snacks per day. Snacks should be those that are high in calories, vitamins, and minerals but not high in sugar or fat. Nutritious snacks ideas include dried fruits, nuts, wheat crackers, protein bars. •Add a dietary supplement such as Ensure, Boost, or Carnation Instant Breakfast between or with meals. •Add powdered milk to soups, casseroles, shakes, smoothies, and milk. Add butter and oil to dishes. Such as a dab of butter in your oatmeal, or some oil in your pasta. •Drink a lot of pure fruit juice or milk with and between meals. Juices that are mixed with two or more juices (such as strawberry-kiwi) are higher in calories than a drink that is only one juice. There is also a product called GNC weight gainer. It is simply a powder that has 1,850 calories per serving. You just mix it with milk. Other tips... 1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself. 2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that. 3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section. 4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month! 5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories. Good luck. :)

Posted by: Jane Palmer on 2010-03-03, 13:51:24

Heya, I read recently that what your body type is can determine how you lose weight. From the sounds of things it appears that your body type is that of an ectomorph. Mesomorph is the type that is common with an athletic build. The way to change your body type is to make your body start to work when you are not exercising. When you exercise, the body is burning off fat and stops when you stop exercising, through anerobic exercise the body then relies on carbs to fuel the body. In order to train your body to do this you can change your meals, instead of three meals a day, try five spread over the day and in smaller quantities. When you exercise, try moving up to things that make your body work harder. So if you walk a lot, then move up to running. If you go to the gym try using cardio work outs. Hope this has helped. Keep up the good work.