Help gaining healthy weight
nadiahappy12
Posts: 18
Hi im 18 & my body looks like a 12 year olds body. People think im 12 and it's really annoying. (Btw I gain weght really easy but i want to gain healthy weight)
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
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Replies
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You can add on olive oil and nuts for healthy fats.0
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Definitely second the nuts/oils idea. Trail mix! Avocados! Grilled cheese sandwiches! Ice cream! The sky is the limit. Maybe add one more meal to your day or break it up into two snacks if that seems more manageable. Focus on weights and not so much cardio when you work out, and make sure to eat back your exercise calories. Nourish that growing bod so you don't get osteoporosis when you're my age.0
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shawnlee1080 wrote: »You can add on olive oil and nuts for healthy fats.
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Learn food and how it effects your body. Look up home workouts on Bodybuilding.com0
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nadiahappy12 wrote: »Hi im 18 & my body looks like a 12 year olds body. People think im 12 and it's really annoying. (Btw I gain weght really easy but i want to gain healthy weight)
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
As others have mentioned, fats, oils, stuff high in protein. You can add protein powders. As far doing stuff at home, buy some dumbells and lift them fifteen minutes a day, and build from there.0 -
If you want to gain muscle, no amount of 'healthy' oils nuts and avocados eaten over your maintenance calories will turn into anything but body fat, unless you're doing a proper lifting routine. It's extremely difficult for women to gain muscle and our limit us about a quarter of a pound a week.
You'll add about the same ratio of fat.
Work out your daily calorie needs with Scooby's calculator and add 250 extra calories a day.
Get to the gym and learn to lift. Good books to work from are Strong Curves and New Rules of Lifting For Women.0 -
johnsonGA15 wrote: »nadiahappy12 wrote: »Hi im 18 & my body looks like a 12 year olds body. People think im 12 and it's really annoying. (Btw I gain weght really easy but i want to gain healthy weight)
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
As others have mentioned, fats, oils, stuff high in protein. You can add protein powders. As far doing stuff at home, buy some dumbells and lift them fifteen minutes a day, and build from there.
Not a good investment. Better that she looks for a local gym in her college or school.
You can eat the stuff you mentioned, but if she's still in defecit she will lose weight.
She needs to address the calorie needs.
Lift 'Dumbbells'15 minutes per day? You you even know how to build muscle? Why give advice?0 -
I have 3kg dumbbellsjohnsonGA15 wrote: »nadiahappy12 wrote: »Hi im 18 & my body looks like a 12 year olds body. People think im 12 and it's really annoying. (Btw I gain weght really easy but i want to gain healthy weight)
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
As others have mentioned, fats, oils, stuff high in protein. You can add protein powders. As far doing stuff at home, buy some dumbells and lift them fifteen minutes a day, and build from there.
& I cant go to the gym0 -
why can't you go to the gym?0
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johnsonGA15 wrote: »nadiahappy12 wrote: »Hi im 18 & my body looks like a 12 year olds body. People think im 12 and it's really annoying. (Btw I gain weght really easy but i want to gain healthy weight)
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
As others have mentioned, fats, oils, stuff high in protein. You can add protein powders. As far doing stuff at home, buy some dumbells and lift them fifteen minutes a day, and build from there.
fats and oils + 15 minute dumbbell workout = muscle gains now????
sorry that is a recipe for disaster0 -
I just want to point out that protein takes awhile to digest and makes you feel full longer. While protein is important bc it helps repair muscles, carbs are more important when trying to gain weight bc they digest quicker, leaving room for the next food0
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letsgain01 wrote: »I just want to point out that protein takes awhile to digest and makes you feel full longer. While protein is important bc it helps repair muscles, carbs are more important when trying to gain weight bc they digest quicker, leaving room for the next food
You gain weight by being in a calorie excess.
It doesn't matter what it is, though if you're lifting, adequate protein and carbs are important.
Leaving room for the next food..... Huh? I get what you're trying to say, but I've got a feeling you don't really understand CICO.
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nadiahappy12 wrote: »
So it's a maybe that you can go, so you should. What are you scared of?mpeople are really nice at the gym, and they get on with their own thing.
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Check out the Book, you are your own gym, and the program convict conditioning. Good workout routines with limited equipment and contain ways to progress to make exercises get harder as you get stronger.nadiahappy12 wrote: »0 -
You cannot gain weight eating at such a massive deficit. If this is who I think it is, you've heard this before.0
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nadiahappy12 wrote: »
so "won't"
can't and won't are not the same things.
Also- there is nothing inheriently scary about a gym. it's fully of the same people you work with- go to school with and shop around at malls and grocery stores.
Secondly
there are lots of body weight options- for PROGRESSIVE lifting/loading... but bear in mind- it is a significantly more challenging and disciplined path to take.
Body by you
Convict conditioning
you are your own gym
are three that spring to mind.0 -
Springfield1970 wrote: »letsgain01 wrote: »I just want to point out that protein takes awhile to digest and makes you feel full longer. While protein is important bc it helps repair muscles, carbs are more important when trying to gain weight bc they digest quicker, leaving room for the next food
You gain weight by being in a calorie excess.
It doesn't matter what it is, though if you're lifting, adequate protein and carbs are important.
Leaving room for the next food..... Huh? I get what you're trying to say, but I've got a feeling you don't really understand CICO.
I'm just saying it's easier to reach calories if you involve carbs as a priority bc they digest quickly. I understand the importance of protein but carbs are more important in gaining weight. This is what I gather from these forums and Dr Google. Idk what cico stands for.0 -
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Springfield1970 wrote: »letsgain01 wrote: »I just want to point out that protein takes awhile to digest and makes you feel full longer. While protein is important bc it helps repair muscles, carbs are more important when trying to gain weight bc they digest quicker, leaving room for the next food
You gain weight by being in a calorie excess.
It doesn't matter what it is, though if you're lifting, adequate protein and carbs are important.
Leaving room for the next food..... Huh? I get what you're trying to say, but I've got a feeling you don't really understand CICO.
I read that as you want to get majority of cals from carbs in a bulk...but I could just be assuming that, because that is what I want to read...LOL0 -
nadiahappy12 wrote: »Hi im 18 & my body looks like a 12 year olds body. People think im 12 and it's really annoying. (Btw I gain weght really easy but i want to gain healthy weight)
My diary is open please can you take a look at it & tell me what I need to change or what I should be eating. My height is 5 ft 0
Please suggest a healthy eating plan & a exercise routine to build muscle that I can do at home
Thanks so much for the help!
This is amazing!!! hire someone, ask your doctor or do some research lol0 -
I'm too scared to leave my house let alone go to the gym. Unless my sister or someone wanted to go with me it's not really a choicenadiahappy12 wrote: »
so "won't"
can't and won't are not the same things.
Also- there is nothing inheriently scary about a gym. it's fully of the same people you work with- go to school with and shop around at malls and grocery stores.
Secondly
there are lots of body weight options- for PROGRESSIVE lifting/loading... but bear in mind- it is a significantly more challenging and disciplined path to take.
Body by you
Convict conditioning
you are your own gym
are three that spring to mind.
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nadiahappy12 wrote: »
I'm too scared to leave my house let alone go to the gym. Unless my sister or someone wanted to go with me it's not really a choicenadiahappy12 wrote: »
so "won't"
can't and won't are not the same things.
Also- there is nothing inheriently scary about a gym. it's fully of the same people you work with- go to school with and shop around at malls and grocery stores.
Secondly
there are lots of body weight options- for PROGRESSIVE lifting/loading... but bear in mind- it is a significantly more challenging and disciplined path to take.
Body by you
Convict conditioning
you are your own gym
are three that spring to mind.
ahhhh so you have like- anxiety anxiety- not just "i get nervous going into the gym"
got it.
Are you going for therapy- I hope?0
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