Need Advice!!!

Krsnik87

Male
age: 20
height 176cm
weight 56.7kg
fat% 6.7 (severe health risk)
Need to gain 10KG to hit basline for my age/height!

The only advice I've gotten to gain weight is eat everything I see. There must be a more consistant diet of specifics needed to gain this amount of weight and I was hoping someone here could give me a few pointers (ie. a detailed diet!)

I have just had a fitness assesment which has me on a regime of 50mins worth of weights to build muscle and 15mins of cardio to improve general fitness (including warmup, apperently I can't afford to do much cardio at my weight).

I need to gain a rediculous amount of weight and I need help! Please!
_________
Martin

nibble

Well first off post up what you currently eat on a daily basis and we can see what your current intake is like.

Basically you're going to have to down 6 - 7 meals a day, I wouldn't overly worry about it all being 100% clean food you just need to eat BIG. Get enough of everything fat, protien, carbs all equally important. Secondly get on a good, proven weight training program a la Starting Strength or some tweaked variety of it, most likely a lot better than whatever your currently doing in the gym.

Your bf measurment is probably off you can't be that accurate, but at that weight its obviously low. Bottom line, squat and deadlift big in the gym and eat big in the kitchen and you will grow.

Krsnik87

I have a crap diet, chicken and veg roll for lunch and roast beef, chicken or steak usually with patato for dinner and that about it... I'm off to the kitchen now... cheers :P

Pherekydes

Who told you you need to gain weight? Or that your body fat is a severe health risk? There are numerous examples of runners and cyclists with lower body fat than that. Make use of your body type: take up cross country running!

Krsnik87

As I said, I had a fitness asseesment done and those were the results. I'm not interested in cross country running nor will I ever be...

Don't post unless you have something productive to say please.

Boru.

To put it very simply you need a calorie surplus. That's the only way you'll get bigger, to take in more calories than you use. Incidentally 6.7% body fat is not a sever health risk, so don't panic. 3%, that's sever. Many professional athlete's and fitness enthusiasts, myself included would maintain a body fat of between 6-10% year round. (And at say my weight of 160lbs the difference between 6 and 10% is about 5 lbs, so it isn't a dramatic amount of weight either).

In regards to your goal - it's not specific enough to say you need to hit 10kg to reach your baseline. Whose baseline? Whose guidelines and whose recommendations? Is the 10kg your missing fat or muscle? Which would you prefer?

Regardless you need to eat more, as I mentioned above you need to increase your calories. Being in a very good mood today I took the liberty of doing out the calculations per day for this for you....

Total Calories: 4037kcal
Protein Intake: 303g
Carb Intake: 404g
Fat Intake: 135g

Divide each of the numbers by how many meals you eat a day, I recommend either 5 or 6 to determine what you need to eat per meal.

This is what you need to eat everyday with your current exercise program. If you require a detailed diet, only those qualified are entitled to prescribe one. With a little time and research all you need are the above numbers to make one yourself. Start with your favorite foods, do they fit this profile? How can you modify them to make them do this. Buy cookbooks, learn to make your own food and educate yourself.

I recommend Tom Venuto's Burn the Fat Feed the Muscle for the science behind eating and nutrition and John Berardi's Precision Nutrition and Gourmet Nutrition books for dietary recipes.

Krsnik87

Amazing thanks for your help!

davyjose

Slow coach wrote: »

Who told you you need to gain weight? Or that your body fat is a severe health risk? There are numerous examples of runners and cyclists with lower body fat than that. Make use of your body type: take up cross country running!

At that height/weight? I'd be very surprised. Besides, he's not a runner/cyclist, so clearly it's down to a very poor diet.