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Diet & Nutrition Message Board


Diet & Nutrition Board Index


Join a gym and start lifting weights 6 days a week.

Make sure you do 4 sets of 3 different exercises per body part to ensure enough muscle stimulation for growth. Make sure the weight is heavy enough where you can only do 5 to 6 reps for each exercise.

Mon and Thurs - Chest and Back
Tues and Fri - Biceps and Triceps
Wed and Sat - Shoulders and Legs

Limit aerobic exercise to just two to three times a week. No more than half an hour a session. You need to slow your metabolism down if you want to gain any weight at all - fat or muscle. But you still need a little cardio to keep the extra fat off.

Eat 5 to 6 small high protein meals a day.

Best sources of protein are skinless turkey and chicken breast, tuna, (protein shakes made from protein powder, one banana, some strawberries and skim milk), egg whites, and salmon.

Eat each meal with a dark green leafy salad or fruit and vegetable of your choice.
And last but not least...include a carb of your choice in each meal. Best carb sources are sweet potato, whole wheat bread, brown rice, and Total or Kaishi heart to heart cereal.

Drink a lot of water throughout the day and during the workouts.

Pop a fish oil pill or a teaspoon of olive oil with each meal. If you don't have any abnormal medical or physiological problems aside from the low weight, you should notice a difference in a couple months.





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