What is the best way to fat up?
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Ok.. i'm grossly underweight. think need at least 13kg more just to be acceptable.
So what kind of diet should I look into in?
I know Hi-protein but what kind of food is really really hi in protein?
And are there any exercise I should be doing or is recommended for skeletons like me?
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i'm all ears
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high protein foods like meat (beef/lamb/chicken/pork/turkey etc) and eggs should help, but proper training and professional advise is still better than doing it yourself
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I recommend this sticky that I got from somewhere else
Exercise for muscle building and fat loss FAQ
Don't think of fat up. Think of increasing lean body mass
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Eat lottas meat and eggs plus hit the gym 3 times a week doing full body workouts.
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2 fat up must avoid visiting here. this place 2 healthy already.
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Originally posted by azhiwen:
Eat lottas meat and eggs plus hit the gym 3 times a week doing full body workouts.
full body? any regime suggestion for me to follow? -
Yes, I assume you're a beginner, so you can start with this workout.
This is known as Rippetoe's workout. Do it 3 times a week, remember to feed your body so that it grows. You'll notice yourself packing on mass if you're doing it religiously and eating and sleeping well. If you don't know how to do the exercises you can always google them. If still not sure, you can ask us here. :)
Week 1:
- Monday - Workout A
- Wednesday -Workout B
- Friday - Workout A
Week 2:
- Monday - Workout B
- Wednesday - Workout A
- Friday - Workout B
Workout A:
- 3x5 Squat
- 3x5 Bench Press
- 1x5 Deadlifts
- **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B:
- 3x5 Squat
- 3x5 Standing military press
- 3x5 Bent Rows (or power cleans-> ignore this for now)
- **2x8 Chin-ups (recommended mainly if doing the cleans)
Note: This doesn't include warm-up sets (**)Means this is OPTIONAL
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my friend gain 3.8kg in 3 mth plus frm jan to apr tis year. jus eat alot =)
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Must see eat what also. Eat Macs everyday will gain weight but it ain't good for your health.
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update:
with advise from some of my gyming friends, manage to get them to help me produce a routine.
currently managed to gain 2kg after 1 months.. is this a good pace?
i didnt really change my diet though..
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Any improvement is good.
When you mean u didn't change your diet, what was it originally?
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Originally posted by ifish:
update:
with advise from some of my gyming friends, manage to get them to help me produce a routine.
currently managed to gain 2kg after 1 months.. is this a good pace?
i didnt really change my diet though..
This is kinda slow but no worries it takes time to build up. Try changing your diet to a more high carb and high protein diet. I was 50kg 173cm and now i'm 65kg 173cm (previously it was 68kg decided to cut down as i felt i was gaining more fats), so take it slow ;)
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Eat wisely. Be happy. Dun stress yourself. This way is better right?
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me currently eating everything in moderation leh..
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if you just want fat, eat everything in excess
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To beef up eat a correct nutrition is also important as you wanna gain quality muscle and not fats on the way right? ;)
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Eat more meat....and rice...and sleep more
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Eat moderate. After eating, go sleep immediately. Wake up eat again. Repeat this 4 to 5 times daily. After 3 weeks, sure put on at least 6 kg.
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Originally posted by Manager433:
Eat moderate. After eating, go sleep immediately. Wake up eat again. Repeat this 4 to 5 times daily. After 3 weeks, sure put on at least 6 kg.
i rather look like a skeleton then have a belly.. -
must eat breakfast ,
eat alot in morning and night , cause thats when your digestive system not working.
drink protien powder from GNC.
i very sure u get fat , i that time fat untill +10kg
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GNC is way way overpriced
So is Nature's Farm
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10 full meals a day
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Eat more meat like chicken breast. Everyday I'm eating close to 500g of chicken breast and 10 eggs (of course I have fruits and vege also la). So far have put on 2 kg in 3 weeks.
Of course I also hit the gym 3 times a week la. So the meat provides the protein for the muscles.
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Originally posted by azhiwen:
Eat more meat like chicken breast. Everyday I'm eating close to 500g of chicken breast and 10 eggs (of course I have fruits and vege also la). So far have put on 2 kg in 3 weeks.
Of course I also hit the gym 3 times a week la. So the meat provides the protein for the muscles.
u power la
me not as on as you... Cutting down actually...