Hi. I'm 17yrs old and I weigh 51kgs and I want to gain at least 10kgs more. Any ideas on how to... Or do you advice me to just stay skinny

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Hi. I’m 17yrs old and I weigh 51kgs and I want to gain at least 10kgs more. Any ideas on how to… Or do you advice me to just stay skinny

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Still young why do u have to gain a lot

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Ur stil young my dear, u wil gain a little weight as u grow up, bt it depends on wat body structure does ur family hv

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eat potato and use multivitamin

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*Surplus ur daily calorie intake.
*Drink water (around 85% of our bodies)
*Eat carbs:
– Oatmeals with 1st meal.
– Brown rice with 2nd meal (90-120 mins pre-workout).
– Sweet potato only (30-45 mins pre-workout).
– Potato with 3rd meal (30-45 mins post-workout).
* Eat complete protein (Meat/Chicken/Fish/Milk/Cottage/Eggs) frequently (aviod eating protein at least 90 mins before training), Or vary the sources of plant protein as much as possible (if vegeterian).
*Workout only 3-4 times a week, don’t workout 2 days in row.
* Workout with high intensity (75%-90%), short rep range (6-12) and duration (50 mins max), totall 200 reps max, rest 90-120 sec between sets.
* Sleep adequately (less caffeine – dark room – comfy bed – no screens – stop eating 90 mins before bed – sleep early 9~11 pm – 8~10 hours)
* Use vitamins supplementation if needed most important (Omega-3 and B12)

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eat big to get big, heavy weights low reps training.

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