Hi there! i'm new here, let me intruduce me.
I'm Tiago and i'm 16 years old. I play alot of sport, like Competition Paintball and Handball, and sometimes i run near the beach and do some exercise.
But i am a little bit skinny and i need to get some weight.(Im 1.80 meters tall and 64kg) some people said to eat lots of pasta! but i need some more information from you guys.
Plus information: i dont really eat a lot of fuits.. but maybe you guys can give me motivation to eat it and have a healtyer alimentation!
Thanks alot! I'm sorry for any mistakes on inglish
I wake up and eat chocolate cereals with milk, only. than by 1.40pm i have lunch, like rice, puree, sometimes pasta, with normaly turkey, chicken or normal meat.. aww! and almost every day i eat soup of vegetables one time for day (dinner or lunch). Then around 5pm i eat some biscuits with milk. and by 8/9pm i have dinner.. (same things that in lunch). and every day after going to sleep i drink some milk of something!
When i have practices at 8pm-10pm i have dinner after comming from practice. when i have practices at 10pm-12am i have dinner around 8.
Constantly stuff your face with big meals like chicken, plain white rice and butter and lots of mashed potatoes. Then imbetween meals eat cheese sandwiches, yogurt, and wheat toast with eggs and bacon. Mix it up each day. Meats should be; fish, ham, turkey, salmon, chicken, and deffinetly steak. Now snacks; yogurt, cheese products, blueberries, raspberries, whole grain cereals, and oatmeal. Be sure to overload on carbs during breakfast. Why? It's the beginning meal of the day. It's the most important. DON'T DRINK POP/SODAs!!! Drink lots of water, milk, and if need be protien shakes. Also if you have troubles eating this much food, you should build up slow. Just pick two things out of what i posted then start easy. A week later pick four. Then 2 weeks after that go all out.
Why these between meals? [/quote]cheese sandwiches, yogurt, and wheat toast with eggs and bacon[/quote]
Low Fat Cheese would be better, the Toast Eggs and Bacon would be more useful as a Breakfast. Most people wouldn't be in a position between meals to prepare such a meal where they in education or work.
Carbing up massively early in the morning wouldn't be good. yes bloodsugar is low, yes more Carbs can be had, without causing blood sugar elevation vastly above normal, but even though you are metabolically more primed, as opposed to last thing at night, having a gargantuan caloric intake isn't always the answer. Especially if the individual is not roughly a 190lb+ bodybuilder.
Most people wanting to do a normal weightlifting, bit of Cardio regime, to bulk up, need only have around 2,500 calories max to start with, then when needed, increase by about 300 calories a day, then another increase when necessary etc etc.
Eating big guy calories when you're not one, will create a massive excess that converts to Fat. Yes it will reduce, the stronger the person gets and the more calories they need, but why be 190lbs+, when you could be roughly 4lbs lighter, because 4lbs of the bulk is unnecessary Fat gain, through long-term over-consumption of calories on a bulk?
That will make the fat harder to shift. Being a bit leaner, could be better for overall health at that weight and maybe even promote slightly better lifting, compared to a guy of similar size, with that added 4lbs, as you'd have less negative weight, that could if you had it, possibly increase fatigue of muscles and definitely cause reduced power to weight ratio.
