Nov 18 2019, 03:05 PM
QUOTE(latte_caramel @ Nov 17 2019, 01:54 AM)
I'm 170cm, 55kg and I just started working out at the gym about 3 weeks ago and I see some progress. I'm happy with it but I'm not too happy with my weight. Here are my problems why it's hard for me to gain weight:
1) High metabolism - Even if I eat a lot of food, I only gain few grams in weight for few hours and then it drops back(wtf)
2) Working - Don't have time to eat(Only lunch and dinner)
So I'm seeking an advice from you guys of what should I do to gain some weight and muscles. Should I buy supplements like mass or whey?
If important, here's my workout routine - chest, biceps, triceps, shoulders, jogging on treadmill for 2km in 15~ minutes
Im more less the same like you bro. 1) High metabolism - Even if I eat a lot of food, I only gain few grams in weight for few hours and then it drops back(wtf)
2) Working - Don't have time to eat(Only lunch and dinner)
So I'm seeking an advice from you guys of what should I do to gain some weight and muscles. Should I buy supplements like mass or whey?
If important, here's my workout routine - chest, biceps, triceps, shoulders, jogging on treadmill for 2km in 15~ minutes
2) Working - Don't have time to eat(Only lunch and dinner) - This need to change.
For me, Im at work 9:00am - 6:00pm. I make sure i had 3 meal in the office, which 1 meal consist at least 400cal. Breakfast, Lunch and Snack (about 4-5pm).
After back home at night - 8:00pm - 11:00pm, I make sure i had 2-3 meal at home, which 1 meal consist at least 400cal. Dinner, Snack, Supper.
At the end of the day you will get at least 2000cal. Then just add the calorie surplus to your TDEE. It work. Once you familiar, then next step to track your protein intake. I read to build muscle need about 1gm per 1lbs body weight. Chicken breast + Egg + Protein Shake will do the trick for the protein intake. At least for me.
Good luck and have fun.
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