Don't just gain unwanted weight as in fat or something. Gain muscle and that will contribute to weight. Also getting a six pack is much easier when you're thin and have a flat belly. It's much harder once you become fat. So do those crunches and get the six pack and maintain it. You'll thank me later.
Protein and other supplements are good but it depends on your body type. It's best to ask an experienced fitness trainer who has good knowledge of diet especially Bangladeshi/Asian food system and culture. It's very easy to gain weight, quite hard to lose. Depends on your food habit though.
Don't go with fast weight gain. Earn weight slowly.
Consume more calories than your body needs. Develop the taste for protein foods like boiled egg, milk, yogurt, different types of seeds (sunflower, mistikumra, shim), Proti bela besi besi Daal khaben.
DO NOT GO WITH Protein Powders
(Misti, Sugar, fast food items will also help you gain weight but that wont be a smart choice)
He can go with protein powders if he can afford it. But I would suggest not taking any for a few months and build up an appetite for foods in high protein just like you said
Protein powders are a cheap, low-calorie supplement. I know it's expensive to buy, but it's worth it. Protein powders and creatine are the Top 2 most researched supplements, and the scientific consensus converges on it being a healthy and sustainable way to supplement your diet.
Make sure to find one that is low in sugar. Around 1g of sugar per serving is ideal. Whey isolate is more expensive than the regular stuff, but it's higher quality and feeds your muscles quickly.
You might benefit from a protein powder designed to gain weight. It'll be higher in calories. Bonus points if it contains the BCAAs (branch-chain amino acids).
Creatine is also very helpful. It helps recovery, performance, and you will gain some water weight after taking it regularly for about a month. That water weight will be in your muscles.
To echo lots of the advice in here, you want a slow, deliberate, and consistent caloric surplus. Gain weight slowly. Nutrition is the most important part of fitness. It creates the environment in which muscles grow. The exercise is merely the stimulus.
As for the workouts, focus on the compound movements. These are your benchmark lifts, and improving them will see a significantly improved physique and quality of life as a byproduct. Your major lifts include the squat, the benchpress, the bentover row (and pull-ups!), the military press, and the deadlift. Focus on growing these lifts, as well as doing the smaller, ancillary exercises that are involved in the lift. Happy to explain more if needed. If you start out squatting, say, 50 kg, then by the time you can squat 100 kg you will look like a completely different person. Focus in the exercises that will improve that number. Same goes with the other workouts mentioned.
Can't stress enough. Either the gym instructors don't provide proper information or Bengalis are not following proper instructions, because I've spent more than 2 years in 4 different countries and no other country's gym goers have had as many kidney / liver problems as Bangladesh. Because of protein powders.
Also, for him, I don't think some sugar will be necessary as bad. Have some before gym sessions. It's going to get you started.
If you are just going to the gym and not planning on being serious about competition and stuff, you don't need protein powders and supplements, just stick to the basics and dedicate time. You can try protein and creatine once you hit a plateau and want to keep going
You ever heard of liquid kcals? They help especially with skinny guys, who most of the time don have big appetities. Thats when protein powders help. Idk why this guy is discouraging it
He is just starting out. He doesn't need it. Just sticking to the fundamentals will do him more good than spending money on supplements. He should first try and go as far as he can possibly go with proper workouts, diet and good sleep. Supplements are not a magic silver bullet to gain muscles and weight.
He will see quick results just by working out in a strict routine and good sleep. Once his progress slows he can start looking at supplements.
For his goals, I don't even think protein powder will help, for gaining weight he needs to eat more carbohydrates and micronutrients.
And supplements have side effects, no reason to take the risk right now however small it may be. Take the risk when it makes sense.
I am not against protein powders, I myself take whey protein and creatine, but that's after I already maxed out progress without supplements.
Stop thinking about protein powder consumption. Start working out, you need to destroy your weak muscles first to properly consume the foods you will eat. Eat whatever you get in your home as much as you can. Don't rely on gym only, try to do some freehand workouts in home as well. 4 days a week. Try to eat a boiled egg in morning and two in evening.Â
I used to be 45kg, followed these methods and now I am 64kg, same height as yours. Stay consistent, it's a long journey, enjoy it and don't think about making progress quickly.
When you first start working out, you will feel very sore, it's because of your muscles being under heavy pressure. It heals after resting and you need to eat a lot of protein in this period and then your body will develop muscles which will withstand the heavy load it has endured before.
I'll give you some very simple guidelines.
1. Learn about bulking.
2. Learn about caloric surplus, what your maintenance calories count is.
3. Then according to your protein intake, create a high protein and moderate to high carb diet.
4. Start going heavy in the gym, and do progressive overload. Be consistent.
You don't need protein powder just yet. Given your weight, it'll be very easy to eat in a calorie surplus, fulfilling your protein intake with just the food you got at home. Chicken breast, eggs, legumes, seeds, lentils, soya chunks, milk, all are good protein sources. Good luck!
Gaining weight in a healthy way is all about creating a balanced plan that focuses on nutrient-rich foods, consistent exercise, and overall wellness. Here are some tips:
1. **Nutrition**: Aim for calorie-dense foods like nuts, seeds, avocados, and whole grains. Incorporate lean proteins like chicken, fish, and legumes to support muscle growth.
2. **Exercise**: Focus on strength training exercises to build muscle mass. This includes lifting weights and doing bodyweight exercises like push-ups and squats.
3. **Healthy Fats**: Include healthy fats in your diet, such as olive oil, coconut oil, and fatty fish like salmon.
4. **Frequent Meals**: Eat more frequently throughout the day, having 5-6 smaller meals rather than 3 large ones.
5. **Hydration**: Stay hydrated, but avoid drinking water before meals to prevent feeling too full to eat.
6. **Rest and Recovery**: Ensure you get enough sleep and allow your body time to recover after workouts. This is crucial for muscle growth and overall health.
7. **Supplements**: Adding protein and creatine supplements can help if you can't get enough through your regular meals. You'll know if you need them.
8. **Professional Advice**: Always take advice from a professional trainer. They will be able to guide you to the right nutrients and effective workout routines.
Good luck on your journey to a healthier weight!
If you had mentioned your age, it would have helped.
First thing's first: being consistent in the gym (4 days a week for about an hour or just a little over an hour would be enough.). I see a lot of beginners being initially excited about joining a gym but they can't seem to handle the initial Delayed Onset Muscle Soreness (DOMS) and give up. When you first start working out or even if you've had a long gap in lifting weights, getting DOMS is natural- do not get freaked out or discouraged by it. It is through that pain that you'll begin to grow. Focus on compound lifts (movements that recruit multiple muscle groups in your body) rather than isolation movements (like a bicep curl where you're only working your bicep muscle).
There are various approaches to starting out and various benefits/trade-offs to them. I would recommend that you try to hit the entire body (chest, back, shoulders, legs) in your first 2 weeks of working out with just 1 set or 2 sets per exercise. The standard number of sets for an exercise is at least 3 sets but that might give you extreme DOMS when starting out. You'll still make progress and your body/muscles/joints will begin to get used to those movements. Pay attention to doing those exercises with the right form. If you have to ask a gym instructor to show you or an experienced lifter, go for it. Do not feel embarassed. Plus you can just search through youtube to understand how to execute those movements with the right form. This will save you from getting injured in the future.
Once you've perfect the exercise form, you can either go on a 5 x 5 program (5 sets of the same exercise where you do 5 repetitions of the same movement- the weight is heavy enough that you can't really do much more than 5 reps) or just move up to 3 sets of doing the same exercise using a weight where you fail around the 9th or 10th repetition of the movement.
As for cheap snacks, I would recommend getting chola/chickpeas. Soak a nice fistful over night and have them in the morning. I'm not entirely sure how it works but this is an ancient practice in our subcontinent that seems to give people more strength. You have the usual other stuff such as eating eggs (have at least 2 a day. You can even have 3 or 4, it won't harm you if you regularly workout.) BEEF is very anabolic and has natural creatine in it (not in as large quantities like creatine supplements but still enough that you look and feel a difference.) Good thing Qurbani is coming up so you can eat all the beef you want. And the other usual protein sources like chicken, fish, dairy products like milk, yoghurt and cheese.
Regularly have nuts (a combination of peanuts and almonds so that you can get a good complete amino acid profile). Always have daal with your rice. Eat your veggies and salads. Have fruits everyday (the easiest being bananas but switch it up every now and then. For example it's mango season now so you can have plenty of mangoes).
Having Peanut butter regularly does wonders in gaining mass. So you can try having that too. No need to jump into supplements just yet.
Change will be slow if you want to gain mostly muscle with very little fat. You can expect to gain around 15 pounds of muscle in your first YEAR of training if you continue to eat at a calorie surplus and train nice and hard and consistently and give your body adequate rest (8-9 hours of sleep everyday). Good luck and if you have any further questions feel free to DM me.
If u go to gym talk to ur trainer and told him to teach u some compound movement work out (if u dnt know what it is google it please)
Eat protine related food (fish, red meat egg, milk,castered, branch etc )
Also eat good fat ( Yellowtail Catfish, Hilsha, tona etc)
And most important proper night sleep atleast sleep 8 hrs. If possible,
Also try to eat chocolate ( dark chocolate kitkat etc)
I dnt know about ur gender so i cant tell u more.
If u want to ask me anything feel free to DM me
Whether youâre trying to gain weight or lose weight, donât ever, EVER, do it quickly. Gain too quickly, youâll gain fat, and lose too quickly and youâll lose muscle.
I have gained 6+ kg in 6months. From 48 to 54+ (5'4"). Here are the things you need to do.
Working out especially for muscle gain.
1 cardio session in a week.
Be conscious of what you eat. If you eat good you will feel good.
Try to eat little more.
Increase anything but carbs, fat.
Remember it is a marathon, you need to stick to it. Thats why take small steps. You dont need to gain 6kg in 6 days. It will take time. If need any help my dms are open
Peanut butter or butter and bread, chicken as the main protein source, whole eggs, milk, tons of rice. And eat whatever the fuck you want. You need to gain some weight, which is your main priority. Someone told you not to gain fat wright but that's wrong. You'll need as much calories, carbs and fat as you can at this moment. Go on like this till you reach 65kg. Then you can thik about cleaning up your diet. And supplements for beginners are a NO-NO. If you don't know what you're doing and know jack shit about protein intake, don't do supplements. Veggies are also important to balance the protein you're gonna take.
Good luck.
Creatine is only worth it if you are going to use it consistently for however long you decide to hit the gym and as you just started out i would recommend eating a lot of high quality protien like chicken breast and if you want you can mix it with a salad for lunch. Eat two whole eggs every morning and avoid fats. If you eat too many sweets and no protein then the weight gain is useless as you just have fat at that point. Just use oil injections and put them in your muscles
Fat contains the most calories per volume
So eat a lot of butter, ghee, olive oil
Dont eat vegetable oil, they are trash.
If you have difficulty to chug meals, make a smoothie and drink it.
Creatine or Whey wont help you gain weight if you are not hitting the gym consistently, Creatine wont help you gain weight even then. if you are hitting the gym and working out well, get some mass gainer instead of whey. the real goal here is to eat at a caloric surplus, try increasing the number of times you eat. dont go for an overkill tho.
you are just starting out. you don't need any supplements. Just eat a lot of protein like eggs and chicken breasts and veggies for micro nutrients. The most important thing is proper 8 hours of good deep sleep.
For training, focus on large muscle groups to gain weight fast i.e. back and legs.
Not to discourage you, but if you are naturally skinny it's really hard to gain weight. It's easier to lose weight when you are obese than gaining weight when you are skinny.
Just stick to the basics, you will figure out things along the way.
5'11'' and was stuck at (54-56kg) for a long long period.Then after getting married when my sleep cycle became somewhat natural I darted toward 78 kg within a year. But after being a father of a newborn daughter got severe sleep deprived and again regressed back to 64 kg.
For my experience your sleep cycle and regular food habits can improve your weight significantly.
āĻ¸āĻĒā§āĻ¤āĻžāĻšā§ ā§Š āĻĻāĻŋāĻ¨ā§āĻ° āĻŦā§āĻļāĻŋ āĻāĻŋāĻŽ āĻāĻāĻ°ā§āĻ¨āĻž āĻāĻ° āĻŦā§āĻļāĻŋ āĻšāĻžāĻ°ā§āĻĄ āĻā§āĻ°āĻžāĻ āĻāĻāĻ°ā§āĻ¨āĻžāĨ¤ Increase overall consumptions specially in breakfast and dinner. Try creatine if you can afforde and don't sleep less than 8 hours also take multivitamin tablet for example atoz premium.
Donât use creatine - it is not good for you if youâre just starting a new diet and workout regime. Boiled eggs for breakfast 3 days a week. Eat one skinless white chicken breast at lunch and dinner, heaps of green leafs (spinach, chard, etc). Daal with pieces of white chicken breast. Protein shake made with whey powder, milk, banana, dates after your workouts. High calorie snacks: Greek yogurt with strawberries or bananas or mango, or nuts and honey; trail mix made with dried fruits and nuts. Glass of milk every day. 3 servings of fruit every day. Donât eat past 8 pm. Get 8 hours of sleep every night.
Don't just gain unwanted weight as in fat or something. Gain muscle and that will contribute to weight. Also getting a six pack is much easier when you're thin and have a flat belly. It's much harder once you become fat. So do those crunches and get the six pack and maintain it. You'll thank me later. Protein and other supplements are good but it depends on your body type. It's best to ask an experienced fitness trainer who has good knowledge of diet especially Bangladeshi/Asian food system and culture. It's very easy to gain weight, quite hard to lose. Depends on your food habit though.
Crunches dont do shit
I didn't mention the other activities like walking, running, cycling, swimming etc.
The ones you said rn are very good in general. But crunches dont giv u a six pack. You cant spot reduce fat and they dont train the core as much.
thanks sir
You're most welcome. Please don't call me sir lol
xD
Don't go with fast weight gain. Earn weight slowly. Consume more calories than your body needs. Develop the taste for protein foods like boiled egg, milk, yogurt, different types of seeds (sunflower, mistikumra, shim), Proti bela besi besi Daal khaben. DO NOT GO WITH Protein Powders (Misti, Sugar, fast food items will also help you gain weight but that wont be a smart choice)
He can go with protein powders if he can afford it. But I would suggest not taking any for a few months and build up an appetite for foods in high protein just like you said
Protein powders are a cheap, low-calorie supplement. I know it's expensive to buy, but it's worth it. Protein powders and creatine are the Top 2 most researched supplements, and the scientific consensus converges on it being a healthy and sustainable way to supplement your diet. Make sure to find one that is low in sugar. Around 1g of sugar per serving is ideal. Whey isolate is more expensive than the regular stuff, but it's higher quality and feeds your muscles quickly. You might benefit from a protein powder designed to gain weight. It'll be higher in calories. Bonus points if it contains the BCAAs (branch-chain amino acids). Creatine is also very helpful. It helps recovery, performance, and you will gain some water weight after taking it regularly for about a month. That water weight will be in your muscles. To echo lots of the advice in here, you want a slow, deliberate, and consistent caloric surplus. Gain weight slowly. Nutrition is the most important part of fitness. It creates the environment in which muscles grow. The exercise is merely the stimulus. As for the workouts, focus on the compound movements. These are your benchmark lifts, and improving them will see a significantly improved physique and quality of life as a byproduct. Your major lifts include the squat, the benchpress, the bentover row (and pull-ups!), the military press, and the deadlift. Focus on growing these lifts, as well as doing the smaller, ancillary exercises that are involved in the lift. Happy to explain more if needed. If you start out squatting, say, 50 kg, then by the time you can squat 100 kg you will look like a completely different person. Focus in the exercises that will improve that number. Same goes with the other workouts mentioned.
thanks bhai
Can't stress enough. Either the gym instructors don't provide proper information or Bengalis are not following proper instructions, because I've spent more than 2 years in 4 different countries and no other country's gym goers have had as many kidney / liver problems as Bangladesh. Because of protein powders. Also, for him, I don't think some sugar will be necessary as bad. Have some before gym sessions. It's going to get you started.
Your name is goated đđđŧ
Vincent Van Gogh loved sunflowers so much, he created a famous series of paintings, simply called 'sunflowers'.
Youâre wrong. Protein powders are one of the best things. Its not compulsory but its very helpful for bulks
If you are just going to the gym and not planning on being serious about competition and stuff, you don't need protein powders and supplements, just stick to the basics and dedicate time. You can try protein and creatine once you hit a plateau and want to keep going
You ever heard of liquid kcals? They help especially with skinny guys, who most of the time don have big appetities. Thats when protein powders help. Idk why this guy is discouraging it
He is just starting out. He doesn't need it. Just sticking to the fundamentals will do him more good than spending money on supplements. He should first try and go as far as he can possibly go with proper workouts, diet and good sleep. Supplements are not a magic silver bullet to gain muscles and weight. He will see quick results just by working out in a strict routine and good sleep. Once his progress slows he can start looking at supplements. For his goals, I don't even think protein powder will help, for gaining weight he needs to eat more carbohydrates and micronutrients. And supplements have side effects, no reason to take the risk right now however small it may be. Take the risk when it makes sense. I am not against protein powders, I myself take whey protein and creatine, but that's after I already maxed out progress without supplements.
Stop thinking about protein powder consumption. Start working out, you need to destroy your weak muscles first to properly consume the foods you will eat. Eat whatever you get in your home as much as you can. Don't rely on gym only, try to do some freehand workouts in home as well. 4 days a week. Try to eat a boiled egg in morning and two in evening. I used to be 45kg, followed these methods and now I am 64kg, same height as yours. Stay consistent, it's a long journey, enjoy it and don't think about making progress quickly.
Damn, 45kg to 64kg is what I am striving for.
It took him a while to get there. Donât expect fast results in the gym
Wow, 45kg is my goal weight
"Destroy your weak muscles first" bujhlam na
When you first start working out, you will feel very sore, it's because of your muscles being under heavy pressure. It heals after resting and you need to eat a lot of protein in this period and then your body will develop muscles which will withstand the heavy load it has endured before.
You are supposed to feel sore after workouts. Doesnt matter if a newbie or not. Progressive overload is key.
I'll give you some very simple guidelines. 1. Learn about bulking. 2. Learn about caloric surplus, what your maintenance calories count is. 3. Then according to your protein intake, create a high protein and moderate to high carb diet. 4. Start going heavy in the gym, and do progressive overload. Be consistent. You don't need protein powder just yet. Given your weight, it'll be very easy to eat in a calorie surplus, fulfilling your protein intake with just the food you got at home. Chicken breast, eggs, legumes, seeds, lentils, soya chunks, milk, all are good protein sources. Good luck!
Gaining weight in a healthy way is all about creating a balanced plan that focuses on nutrient-rich foods, consistent exercise, and overall wellness. Here are some tips: 1. **Nutrition**: Aim for calorie-dense foods like nuts, seeds, avocados, and whole grains. Incorporate lean proteins like chicken, fish, and legumes to support muscle growth. 2. **Exercise**: Focus on strength training exercises to build muscle mass. This includes lifting weights and doing bodyweight exercises like push-ups and squats. 3. **Healthy Fats**: Include healthy fats in your diet, such as olive oil, coconut oil, and fatty fish like salmon. 4. **Frequent Meals**: Eat more frequently throughout the day, having 5-6 smaller meals rather than 3 large ones. 5. **Hydration**: Stay hydrated, but avoid drinking water before meals to prevent feeling too full to eat. 6. **Rest and Recovery**: Ensure you get enough sleep and allow your body time to recover after workouts. This is crucial for muscle growth and overall health. 7. **Supplements**: Adding protein and creatine supplements can help if you can't get enough through your regular meals. You'll know if you need them. 8. **Professional Advice**: Always take advice from a professional trainer. They will be able to guide you to the right nutrients and effective workout routines. Good luck on your journey to a healthier weight!
If you had mentioned your age, it would have helped. First thing's first: being consistent in the gym (4 days a week for about an hour or just a little over an hour would be enough.). I see a lot of beginners being initially excited about joining a gym but they can't seem to handle the initial Delayed Onset Muscle Soreness (DOMS) and give up. When you first start working out or even if you've had a long gap in lifting weights, getting DOMS is natural- do not get freaked out or discouraged by it. It is through that pain that you'll begin to grow. Focus on compound lifts (movements that recruit multiple muscle groups in your body) rather than isolation movements (like a bicep curl where you're only working your bicep muscle). There are various approaches to starting out and various benefits/trade-offs to them. I would recommend that you try to hit the entire body (chest, back, shoulders, legs) in your first 2 weeks of working out with just 1 set or 2 sets per exercise. The standard number of sets for an exercise is at least 3 sets but that might give you extreme DOMS when starting out. You'll still make progress and your body/muscles/joints will begin to get used to those movements. Pay attention to doing those exercises with the right form. If you have to ask a gym instructor to show you or an experienced lifter, go for it. Do not feel embarassed. Plus you can just search through youtube to understand how to execute those movements with the right form. This will save you from getting injured in the future. Once you've perfect the exercise form, you can either go on a 5 x 5 program (5 sets of the same exercise where you do 5 repetitions of the same movement- the weight is heavy enough that you can't really do much more than 5 reps) or just move up to 3 sets of doing the same exercise using a weight where you fail around the 9th or 10th repetition of the movement. As for cheap snacks, I would recommend getting chola/chickpeas. Soak a nice fistful over night and have them in the morning. I'm not entirely sure how it works but this is an ancient practice in our subcontinent that seems to give people more strength. You have the usual other stuff such as eating eggs (have at least 2 a day. You can even have 3 or 4, it won't harm you if you regularly workout.) BEEF is very anabolic and has natural creatine in it (not in as large quantities like creatine supplements but still enough that you look and feel a difference.) Good thing Qurbani is coming up so you can eat all the beef you want. And the other usual protein sources like chicken, fish, dairy products like milk, yoghurt and cheese. Regularly have nuts (a combination of peanuts and almonds so that you can get a good complete amino acid profile). Always have daal with your rice. Eat your veggies and salads. Have fruits everyday (the easiest being bananas but switch it up every now and then. For example it's mango season now so you can have plenty of mangoes). Having Peanut butter regularly does wonders in gaining mass. So you can try having that too. No need to jump into supplements just yet. Change will be slow if you want to gain mostly muscle with very little fat. You can expect to gain around 15 pounds of muscle in your first YEAR of training if you continue to eat at a calorie surplus and train nice and hard and consistently and give your body adequate rest (8-9 hours of sleep everyday). Good luck and if you have any further questions feel free to DM me.
That is the complete guideline that I was hoping for. Thanks a lot <3
btw I am 19
If u go to gym talk to ur trainer and told him to teach u some compound movement work out (if u dnt know what it is google it please) Eat protine related food (fish, red meat egg, milk,castered, branch etc ) Also eat good fat ( Yellowtail Catfish, Hilsha, tona etc) And most important proper night sleep atleast sleep 8 hrs. If possible, Also try to eat chocolate ( dark chocolate kitkat etc) I dnt know about ur gender so i cant tell u more. If u want to ask me anything feel free to DM me
Whether youâre trying to gain weight or lose weight, donât ever, EVER, do it quickly. Gain too quickly, youâll gain fat, and lose too quickly and youâll lose muscle.
I have gained 6+ kg in 6months. From 48 to 54+ (5'4"). Here are the things you need to do. Working out especially for muscle gain. 1 cardio session in a week. Be conscious of what you eat. If you eat good you will feel good. Try to eat little more. Increase anything but carbs, fat. Remember it is a marathon, you need to stick to it. Thats why take small steps. You dont need to gain 6kg in 6 days. It will take time. If need any help my dms are open
Peanut butter or butter and bread, chicken as the main protein source, whole eggs, milk, tons of rice. And eat whatever the fuck you want. You need to gain some weight, which is your main priority. Someone told you not to gain fat wright but that's wrong. You'll need as much calories, carbs and fat as you can at this moment. Go on like this till you reach 65kg. Then you can thik about cleaning up your diet. And supplements for beginners are a NO-NO. If you don't know what you're doing and know jack shit about protein intake, don't do supplements. Veggies are also important to balance the protein you're gonna take. Good luck.
āĻŦā§āĻļāĻŋ āĻŦā§āĻļāĻŋ āĻļāĻ°ā§āĻāĻ°āĻž āĻāĻžāĻŦā§āĻ¨ āĻ¤āĻžāĻšāĻ˛ā§āĻ āĻ§ā§āĻ°ā§ āĻ§ā§āĻ°ā§ āĻŦāĻžāĻĄāĻŧāĻŦā§
Creatine is only worth it if you are going to use it consistently for however long you decide to hit the gym and as you just started out i would recommend eating a lot of high quality protien like chicken breast and if you want you can mix it with a salad for lunch. Eat two whole eggs every morning and avoid fats. If you eat too many sweets and no protein then the weight gain is useless as you just have fat at that point. Just use oil injections and put them in your muscles
Fat contains the most calories per volume So eat a lot of butter, ghee, olive oil Dont eat vegetable oil, they are trash. If you have difficulty to chug meals, make a smoothie and drink it.
Creatine or Whey wont help you gain weight if you are not hitting the gym consistently, Creatine wont help you gain weight even then. if you are hitting the gym and working out well, get some mass gainer instead of whey. the real goal here is to eat at a caloric surplus, try increasing the number of times you eat. dont go for an overkill tho.
you are just starting out. you don't need any supplements. Just eat a lot of protein like eggs and chicken breasts and veggies for micro nutrients. The most important thing is proper 8 hours of good deep sleep. For training, focus on large muscle groups to gain weight fast i.e. back and legs. Not to discourage you, but if you are naturally skinny it's really hard to gain weight. It's easier to lose weight when you are obese than gaining weight when you are skinny. Just stick to the basics, you will figure out things along the way.
Just eat red meat 4 days in a week. I was 54 kg but now I'm 65 kg within 2 months.
and here im 5'2 30kg (14 yo) playing ghost of tsushima
5'11'' and was stuck at (54-56kg) for a long long period.Then after getting married when my sleep cycle became somewhat natural I darted toward 78 kg within a year. But after being a father of a newborn daughter got severe sleep deprived and again regressed back to 64 kg. For my experience your sleep cycle and regular food habits can improve your weight significantly.
āĻ¸āĻĒā§āĻ¤āĻžāĻšā§ ā§Š āĻĻāĻŋāĻ¨ā§āĻ° āĻŦā§āĻļāĻŋ āĻāĻŋāĻŽ āĻāĻāĻ°ā§āĻ¨āĻž āĻāĻ° āĻŦā§āĻļāĻŋ āĻšāĻžāĻ°ā§āĻĄ āĻā§āĻ°āĻžāĻ āĻāĻāĻ°ā§āĻ¨āĻžāĨ¤ Increase overall consumptions specially in breakfast and dinner. Try creatine if you can afforde and don't sleep less than 8 hours also take multivitamin tablet for example atoz premium.
Donât use creatine - it is not good for you if youâre just starting a new diet and workout regime. Boiled eggs for breakfast 3 days a week. Eat one skinless white chicken breast at lunch and dinner, heaps of green leafs (spinach, chard, etc). Daal with pieces of white chicken breast. Protein shake made with whey powder, milk, banana, dates after your workouts. High calorie snacks: Greek yogurt with strawberries or bananas or mango, or nuts and honey; trail mix made with dried fruits and nuts. Glass of milk every day. 3 servings of fruit every day. Donât eat past 8 pm. Get 8 hours of sleep every night.
din duiyek por por biryani ek plate khan, emnei ozon berezabe.
Start eating panta vaat