Sport Weight Gain

Sport Fitness
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diablo

0
Hi, i am a 17 year old male, i am 5ft 11 and weigh around 130lbs

i want to put on weight as im underweight and also want to build a bit. I know all the right stuff to eat, low in fat, high in protine carbs calories etc but i dont know how much of each to eat a day.

Also, i am a bit stuck on how to measure these into my meals. Also, is there any place i can go to to get sort of a guide on what meals to eat sort of a plan for me? This is because im bored of the same things eeryday!!

Any help woul be greatful!
 
take the number of calories you're eating now and roughly aim for 25% protein, 50% carbs and 25% fats. say you eat 2500 calories a day. 2500 times 25% divided by 4 gives you 156 grams of protein. 2500 times 50% divided by 4 is 313 grams of carbs. 2500 times 25% divided by 9 is 69 grams of fat.

of course, just rough estimates. how many calories are you eating now?
 
when you bump it up, do some around 200 to 400 at a time keeping the same percentages or somewhere around there. so you'd from say 2500 to 2750, see if you gain and if you dont, go up to 3000.

little steps, just like poundages when lifting
 
Also calculate your BMI

You should also keep track of your body mass index (BMI): . This helps you set an ideal weight goal based on your height.
 
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