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I am 23 years old and my height is 6 feet, my weight is 59 and I am looking very thin. What diet and exercise programme should I follow to become little fatty. I even going to the gym for 2 months but not use till now. Can anyone suggest me a better way?
BTW I don't eat Non Veg Food (But I will eat eggs).
Your aim should not be to become fat, rather you should aim to gain healthy weight/build up muscle/gain some lean mass.
To do this your body needs to be in a calorie surplus. I.e. you eat more calories than your body actually needs. These calories should be from a good source, i.e. oats, eggs, fish (If you are a pesco pollo vegetarian) etc. If you are eating bad calories such as crisps, fries, anything starchy etc you will gain weight, however you won't look physically fit.
If you're a hard gainer, you may want to use a weight gainer or you can try using creatine, or other products such as Cyclone (From maximuscle). You will probably need to do a creatine loading phase and then take around 5mg of creatine to maintain it in your system and consume a lot of water (Around 3 litres a day). Using these products can help as a dietary supplement and with the correct workout will help you gain some lean muscle.
I am not sure whether you actually want to be "fat" or look muscular and fit. You are actually looking towards having a more balanced and attractive physique.
Getting muscular or getting thin, both requires effort and time and does not happen in a couple of months. You need to have patience and track your progress on a weekly basis. Diet and workout both play a role here. Give yourself at least 4 months to see a visible change.
Do not adopt unhealthy eating habits or laziness to get fat. This will do you a lot of harm and invite diseases and weakness.
Eat more, but eat healthy foods, full of nutrition. Like adding more protein, more fibre and fruits/veggies. Add carbs too but be balanced with sugars and fats. Add jaggery/brown sugar and olive oil to your diet. Add almonds, raisins and walnuts. Just because you want to increase your body mass, do not load yourself with sugary and fatty stuff.
Include weight training, free body exercises to your routine. The ratio of weight training to cardio should be more in terms of time devoted, like 40 minutes of weights followed by 15 mins of cardio. Do weight training after warming up and cardio as a last exercise before cool down. Do squats and pushups as they increase total body strength. If you include whey protein in your diet it will be better, but its not mandatory if you are getting enough protein elsewhere. You should have a before and after workout diet. Before workout, have fibrous carbs and after workout have protein and fast absorbing carbs.
Hope it helps. This is from personal experience and watching other people do the same.
there is a phase were you go to gym and you should keep this in mind that every good thing happens over time, you first need to make your body strong so it can handle more pressure and more weight,
the more pressure you put on your muscles, the more you need to eat protein and more rest ofcourse,
resting is very important part of healing and muscle making!
basically you need to go to gym on regular basis and keep a good proteinful diet, and don't forget to consult with a good doctor and gym trainer.
