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im 18 and male, this year just completed my HSC and i as a result ive been rather inactive due to intense study regime.
now that im finished i want to refine my diet and improve my overall health whilst gaining a bit of lean muscle mass. ive always been fairly thin, i think i have a super fast metabolism and tend to eat loads but not gain any weight. I'm *just* under 6 foot, about 67kg. I think my BMI is ok, but i would like to beef up a little bit. nothing crazy. maybe like 5-10kg at most.
i understand to gain mass i need to consume more calories than i am burning. websites always seem to recommend intense protein supplements and all kinds of other stuff. are these things safe? do they have any side effects?
what kind of foods can you guys recommend i focus on consuming? stacks of fruit and carbs (loads of weetbix?).
also if anyone knows of a nice muscle building and toning work out for the gym they can link me to it would be appreciated
Eat good food - by good I mean meat (beef, chicken, fish etc), veges (all types), oils (I use coconut oil for cooking and olive oil splashed on veges & salads). Try snacking on stuff like nuts (walnuts, macadamias) or fruit (esp avocado, coconut).
meat (beef, chicken, fish etc), veges (all types), oils (I use coconut oil for cooking and olive oil splashed on veges & salads). Try snacking on stuff like nuts (walnuts, macadamias) or fruit (esp avocado, coconut).
thanks, i tend to eat those regularly as it is. i guess i will just increase my consumption of them. is there any particular advantage in eating them in separate small meals rather than all at or is it purely so you can take as much in as possible?
what kind of effects does jogging have on a mass gain program? will it restrict the rate of my mass gain or improve it?
thanks, i tend to eat those regularly as it is. i guess i will just increase my consumption of them. is there any particular advantage in eating them in separate small meals rather than all at or is it purely so you can take as much in as possible?
what kind of effects does jogging have on a mass gain program? will it restrict the rate of my mass gain or improve it?
If that's the food you're eating already, just increase the volume.
Jogging loses weight, weight comprises both muscle and fat. Don't jog. If you like jogging, try sprint intervals instead - eg 5x 100m sprints with 1 minute rest between. Once you get good at them, try doing more of them or doing them up hill.