Need to gain a few pounds …
I am 22 years old, 55kg for 1m64. I have been working out (mass gain) for 4 months (4 times a week) and I drink protein for weight gain (not long ago)
My goal is to reach at least 60 kg for this summer (65 kg would be ideal lol)
In the morning, I take a small bowl of milk with cereals
at noon, I eat a tuna sandwich or pasta
p.m. , I take a dose of protein
From 6 p.m. to 8 p.m., I go to the room
around 9 pm, I eat the evening meal and I put on a second dose of protein.
I would like to know if this diet program would allow me to reach my goal?
I take protein because my diet is not enough for me to gain weight (well I think lol)
I would like to know your opinion on my case please
Well apparently you are a pure ectomorph, it is a very restrictive morphology to gain weight ……
First of all, I am sorry to tell you that with your diet, you will not gain weight
: c is not enough in quantity and quality.
Training level: idem; it’s too long because you must not exceed 1h00 including warm-up; and four times a week, I think that’s too much, it all depends on your training; but in general for a beginner ecto it is too restrictive.
Level supplements: a protein is good in the evening at bedtime, but a gainer would be really better suited during the day.
I suggest you first of all calculate your BMI (body mass index) and your calorie expenditure: you can do it on i-dietetique.com for example.
That done, you will already know a little more about you; and you will be able to notice that your way of eating is not good. Afterwards, we can help you with the eating plan (I am in the second year of the diet), for training I am in a bad position because I am a cyclist!
For supplements, it’s not mandatory, but I think you have problems with your appetite, so a supplement is necessary see a supplementation of vit and minerals because vegetables and fruits do not seem to you. know
Come back with the results of the test, and together we will try to do something correct.
PS: your objective is doable, but 65 it will be fair, personally I am thinking of 61 kg for the beginning of July; but with sacrifices.
I can advise you ….
answer in mp
I can advise you ….
answer in mp
no business on docti
Thanks for your Stilgar info =)
so I was on the site, and here are my results:
imc: 20.44 (it must be between 19 and 25)
fat mass: 6.7 kg, 12.2% of the body
mass muscle mass: 31.8 kg
Resting Energy Expenditure or Basal Metabolism is 1474 Cal / day.
Average Daily Energy Expenditure is 2653 Cal / day.
Most accurate Daily Energy Expenditure is 3355 Cal / day.
I don’t know anything about dietetics so I don’t understand anything about its results lol …
So here it is, it is true that I do not have a very big appetite (since I only eat 2 meals a day), and I am not a big consumer of fruit and vegetables I admit it … But I am ready to go if it is essential for weight gain …
And what is the difference between a gainer and protein? Is a gainer more effective than protein?
protein = protein
gainer = protein + carbohydrates
A gainer brings
you more calories than a protein, after there are different types of gainers: where the ratio of protein intake differs.
Energy Expenditure of Rest or Basal Metabolism is 1474 Cal / day. = It
is the subsistence minimum!
Average Daily Energy Expenditure is 2653 Cal / day. =
Expenditure with normal activity (walking, work, etc …..)
More precise Daily Energy Expenditure is 3355 Cal / day. = Average
+ physical activity.
I will stop by in the next few days, to explain the basic diet to you a little.
ah oki I understand better.
so if not a gainer is better than protein and so now if i buy a gainer i will have better results than protein?
In short, I thank you very much in any case, it becomes more and more clear in my head lol
Good, already, in the morning, eat more, cereals and milk … Add a fruit already, even a fruit juice (100% pure juice is better)
Then, you eat eggs? Isn’t that full of protein? And the meat too. Make a real meal for lunch, warm, full with vegetables (potato is starchy, you must be other vegetables too!), Meat or fish or eggs …
The evening, well you can eat lighter.
Lunch example: starter = grated carrots, main course = steak, green beans and mash, dessert = orange.
In the morning I actually eat cereals and milk, but I will think about drinking orange juice right after now =)
otherwise at noon, I would like to eat a real meal, but I am at work, which prevents me from doing it. And so I can only eat a sandwich (tuna mayo with eggs) or pasta. is it not enough for a midday meal?
thank you for your nutrition program lol
I’m in a hurry, but hey, I’m in training and I have exams there ………..
I keep my commitment.
No problem stilgar 😉 good shit for your exams!
you could register that I send you this by PM.
I tried to register twice, and it marked me with invalid credentials … Can I give you my email? It’s easier.