How to Gain Weight and Muscle for a Young, Undernourished Individual
Hello everyone! I am 19 years old with a BMI of 16.2, weighing only 59 pounds with a height of 110 pounds (which should actually be 5'9" or 175 cm). I know my health is currently not ideal, and I wish to consume more food to grow and build muscle. Currently, my diet consists of bread with two eggs for both breakfast and dinner, and rice with tuna for dinner. How do I properly gain weight and muscle?
Understanding the Importance of a Balanced Diet
Your diet is very unhealthy and nutritionally deficient. At 16.2 BMI, your body mass is considered significantly underweight. Adequate nutrition and a balanced diet are crucial for growth, muscle building, and overall health. It is important to ensure that your diet includes essential nutrients to support your growth and well-being.
Steps to Gain Weight and Muscle
Eat More, Especially High-Protein Foods
To gain weight and build muscle, you need to eat more, particularly foods rich in proteins such as meat, eggs, cheese, fish, and beans. These foods are essential for muscle repair and growth. Include a variety of these protein sources in your meals. Start by increasing the portion sizes of your current meals and try to add more protein-rich foods.
Adopt a Structured Meal Plan
To make sure you are getting enough nutrients, aim to eat at least three meals a day. You can also incorporate snacks in between meals, especially if you find it difficult to eat a large amount at once. Plan your meals to include a combination of proteins, complex carbohydrates, and healthy fats. Breakfast can include eggs, bread, and nuts, lunch could be a salad with chicken or tuna, and dinner should include a significant portion of meat or fish along with rice or other grains.
Incorporate a Variety of Nutrients
In addition to proteins, you need to include other essential nutrients in your diet. Veggies are a key component in a balanced diet. Start adding salads to your weekly menu. Vegetables provide vital vitamins, minerals, and fiber that support overall health and muscle growth. If you are not lactose intolerant, consider incorporating milk into your diet as it is a good source of protein and calcium.
Exercise for Muscle Building
Exercise is also a critical component of weight and muscle gain. Strength training exercises, such as weight lifting or calisthenics, can significantly help in building muscle. Aim to exercise at least three to four times a week, with proper rest and recovery in between workouts. Start with light exercises and gradually increase the intensity as your body adapts.
Seek Professional Guidance
Given your current condition and the need for significant dietary and lifestyle changes, it might be beneficial to consult with a healthcare professional or a dietician. They can provide a personalized plan that takes into account your individual needs and potential health risks.
Conclusion
Your current eating habits are not conducive to gaining weight and muscle. By making changes to your diet, incorporating a well-rounded exercise routine, and seeking professional guidance, you can make significant progress towards your goals.