I am 20 years old measuring 1m80 for 50 kilo I have never lost / gained weight for almost 5 years.
Apparently because I have a body that cannot gain weight
…. well I think we can all gain weight
if we have the right means I would like to know if you recommend any products (without side effects), to the sports aid (weight training, jogging, foot, hand) could help me get fat thanks very much!
If you have such a hard time gaining weight it is because you must probably have an “ectomorphic” type of metabolism.
Here are some tips I can give you:
– First, avoid sports that cause moderate physical activity over time, they will only increase your metabolism even more and therefore will not help you gain muscle mass. So out of jogging, swimming, etc … and in general all “cardio” type sports.
– Do some weight training! It would be a bit long to explain here which detailed principles to follow, do some research on the internet with the criteria “mass gain” in the context of bodybuilding (heavy sets, between 8 and 12 repetitions, rest time between 45s and 1m30 etc …)
– Adapt your diet:
> split your meals (roughly eat every 3 hours)
> increase the amount of food you ingest (ratio: 2g of protein per kilo of body weight per day, i.e. 100g for you, 4 to 6g of carbohydrates so 200g to 300g for you and 0.5 to 1g of lipids or 25 to 50g. You must aim for a caloric intake of at least 2000KCal per day, but try to go beyond …)
> examples of preferred protein source: egg white, non-fatty fish, white meat (turkey and chicken), dairy products (0% fat!) …
> e.g. preferred sources of carbohydrates: pasta, rice (preferably wholemeal), oatmeal, wholemeal bread …
> e.g. preferred lipid sources: linseed, walnut, olive oil … (two tablespoons a day of one d ‘between it), the rest of the lipids will be found in the other foods …
> drink a lot of water (at least 2l per day, 3l would be better)
The best for you would be perhaps still to consult a dietician (of the sport) and register in a gym where you will be advised by a sports coach (goof,
they are not all very good).
Here are some first elements, ask if you have any other questions ….
Note: among other sports I have been working out for 12 years and have studied the nutrition adapted to this sport a little.