First of all, I am amir and from Middlesbrough. I turned sixteen in march and I'm really skinny. I am 5"7 and bang on 8 stone, when I put a t-shirt on it hangs from my skinny shoulders and my arms/elbows are really skinny. I eat quite a lot and drink whey protein shakes once a week. I just won't seem to grow help!?
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I am 16 years old and too skinny
- Thread starter AmirMacca
- Start date
Start here http://training.fitness.com/weight-training/basic-novice-program-strength-muscle-54545.html
That will help you gain the right kind of weight, but you need to sort of your nutrition in order to gain any significant amount of weight at all. I'd start by recording everything you eat for a few days, measuring the amounts consumed if at all possible. Once you have a good idea of how much you actually eat each day (something more specific and measurable than "a lot"), you'll be able to check nutritional information (on the packaging or online) to figure out roughly how many calories your consuming each day, how much fat you're consuming, how much protein, and how much carbohydrate.
At a bare minimum, once you've figured out those details, organise a plan that will have you consuming 10% more calories per day than you're currently consuming. That could be by increasing portion sizes by 10%, by adding an extra snack into your daily intake, or some other means. If you're really keen, you can also use this opportunity to improve your macro-nutrient and micro-nutrient consumption (macros are protein/fat/carbs/alcohol; micros are vitamins and minerals). The rule of thumb I prefer to recommend for macro-nutrient intake is 1g protein/lb bodyweight/day, 0.5g fat/lb bodyweight/day, and the remainder of your calories coming from carbs, while generally minimising or avoiding alcohol consumption. Others will have different stances on this. Adding complexity to it, animal protein, non-trans fats and complex carbohydrates appear to be the best kinds from my current understanding, and most of the simple carbohydrates in your diet should be coming from fruit and dairy, not from dessert and cookies. But if that's all too much to worry about in one go, just focus on your calorie consumption (+10%), and start worrying about quality of calories later.
If you increase your calorie intake by 10% consistently and after a month you haven't gained any weight, bump it up another 10%. If after a month you've gained more than 5lb, bump it back down by 5%. You should be aiming to gain about 2-5lb/month.
That will help you gain the right kind of weight, but you need to sort of your nutrition in order to gain any significant amount of weight at all. I'd start by recording everything you eat for a few days, measuring the amounts consumed if at all possible. Once you have a good idea of how much you actually eat each day (something more specific and measurable than "a lot"), you'll be able to check nutritional information (on the packaging or online) to figure out roughly how many calories your consuming each day, how much fat you're consuming, how much protein, and how much carbohydrate.
At a bare minimum, once you've figured out those details, organise a plan that will have you consuming 10% more calories per day than you're currently consuming. That could be by increasing portion sizes by 10%, by adding an extra snack into your daily intake, or some other means. If you're really keen, you can also use this opportunity to improve your macro-nutrient and micro-nutrient consumption (macros are protein/fat/carbs/alcohol; micros are vitamins and minerals). The rule of thumb I prefer to recommend for macro-nutrient intake is 1g protein/lb bodyweight/day, 0.5g fat/lb bodyweight/day, and the remainder of your calories coming from carbs, while generally minimising or avoiding alcohol consumption. Others will have different stances on this. Adding complexity to it, animal protein, non-trans fats and complex carbohydrates appear to be the best kinds from my current understanding, and most of the simple carbohydrates in your diet should be coming from fruit and dairy, not from dessert and cookies. But if that's all too much to worry about in one go, just focus on your calorie consumption (+10%), and start worrying about quality of calories later.
If you increase your calorie intake by 10% consistently and after a month you haven't gained any weight, bump it up another 10%. If after a month you've gained more than 5lb, bump it back down by 5%. You should be aiming to gain about 2-5lb/month.