Hi,

I'm 16 years old, 1,90m but I only weigh 67 kilos! And I am really eating alot (atleast I think). When I count my calories on a calorie counter website it's well above the 3000! And when I compare what I eat to my other classmates I eat like 3 times as much as them, but they weigh more! I also go to the gym three times a week for 4 months now, and I do see some results, but only gained like 3 kilos! When I calculate my boddy mass index it says im underweight

this is an example of what I eat on a normal school day, can you guys tell me if its any good?:

7:00 I get up from bed

7:30 four slices of bread all covered with ham, and two slices of cheese. I drink two glasses of fruit breakfast

10:30 four evergreens, banana, apple,

12:45 five slices of bread, covered with ham, cheese, jam etc.

15:00 protein shake prepared with 250 ml full milk, icecream, strawberrys and bananas

18:00 dinner and dessert

21:00 something full of protein. after going to the gym i usually eat around 500 ml quark (?)

22:00 I go to bed

Eat more. Simple.

More you work out and better shape you are in the more calories you burn that is why you eat more than others and wiegh less. So either don't work out as much(cardio) or eat more.

One of my best friends is a leading athlete in several fields and he eats in excess of 6000 Calories a day! 3000 isn't going to cut it for bulking. As of this week I'm bulking at around 5000.

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I've got 99 problems but...

Yeah I agree with the others. I am similarly in the same boat as you but I've upped my cal intake to a minimum of 4000 calories a day. You just have to keep eating a lot and often. Keep it up and you'll see results.

Yeah or use some weightgainer, you need the carbs to grow.
Here you have Complex Carb Gainer, you can drink it like it's water.
Perfect for gaining weight without having to eat more.

ok dude i suffer from a ridiculous metabolism (i ate 7-9 THOUSAND calories for 2 months while working out and gained pretty much nothing in weight)
so this is the only way to really do it

Eat alot and eat the right things, you need a balanced diet for a normal person... now double it (give or take) so instead of 3 meals you're looking at 4-6 meals a day.

you need to work out, and the best way to gain is doing heavy weight and low reps (thats about 5-8 repartitions 3 or 4 times per exercise)
i'd suggest something like this:

Monday- Chest and Biceps
Wednesday- Shoulders and triceps
Friday- Back
Sat- Legs (legs and back can go together if you cant make 4 trips to the gym a week but the first few times if you combine them you will be completely fucked)

you need to take protein shakes (myprotein.co.uk or similar websites) ideally you will have a shake within 30-45minutes of training and one before bed ASWELL as eating your meals

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Okay thanks guys, I'll see how far these tips will take me in the summer. Would be awesome if I came back to school and I'm a completly different person (in looks)

Have you thought about GOMAD?

If you put the effort into workouts you will see some incredible results.

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I've got 99 problems but...

Wow. If only I had this problem.

What kind of supplements have you tried?

add SPAM/porridge in the morning- massive carbs- worth its weight in gold-

if training your legs in the gym eat even more. protein bar and shake straight after workout

should be eat 5 meals a day at least

take a decent protein shake- expensive if your only 16 but worth it-


eat eat eat - weigh yourself constantly- start of week and end of week- get your body fat measured as well just to make sure your not putting on too much fat-

1.5-2lbs of muscle a week is achievable

Eat more.

Eat more carbs (Potatoe, bread, pasta, etc...).

Weightgainers.

Workout. (Do NOT forget to work on your legs, they'll help you gain some weight fast and it'll be good for your body overall)

Sleep at least 8 hours a day (Try to not go to bed after 12... 8 hours of sleep will not be the same if you went to bed at 3 a.m or at 11 p.m)

Try to drink 5L of water per day.

If you do any sports beside going to the gym, make sure to drink and eat ALOT directly after.

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Dear Optimist, Pessimist & Realist,

Just to let you know that while you guys were arguing about the glass of water...... I drank it!

Sincerely, the Opportunist

more carbs.. train ur leg.. leg press. squats try stronglifts 5x5 program