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26

EDIT: Since "fit" is a very arbitrary term, I should include my definition, since the asker did not. From the starting point of a 50kg man, I consider fit to include gaining quite a lot of weight, mostly muscle correcting most, if not all, posture imperfections and muscular imbalances learning proper form in all exercises, and learning how to utilize ...


15

Congratulations on opting for a healthy lifestyle. It is way too easy to get into the trap of a sedentary lifestyle. The younger you start getting back in shape, the easier it is with more lifetime benefits. If you have any medical problems check with your doctor first. (Standard disclaimer, but worthwhile. Even at your age you may have signs of a ...


13

It might help you gain weight, but you would have to drink a lot of it. Not to mention that weight would probably be fat - not muscle. That said, why Milk and Honey? Drinking 5 bottles of Coke a day will help you gain weight as well - doesn't mean you should do it or that it's the correct or smartest thing to do. Why don't eat some food - lean beef, with ...


7

The problem is that, on waking, there is very little blood in your stomach or digestive system until the body realizes that it needs to get some blood there ready to do some digestion. It's the same effect as running on a hot day and getting a bit dehydrated. In that case, much of your blood is in your muscles and skin (to keep your muscles moving and lose ...


7

Your question doesn't sound like you are overweight and need to watch your calories. In my opinion you could replace the brownie with some whole grain energy bar, replace the simple sugars with some more complex carbohydrates and maybe have some additional fibers, too. But the question is if you should. I think this is more a mental thing, the boost ...


7

Probably about 2 years. That said, enjoy the journey. You get benefits along the way. Training can be fun. Some of the biggest gains come at the beginning. A few extra thoughts: Train safe. Injury setbacks are the worst hurdle. Start very light. Plenty of time to amp up the intensity over the next two years. It keeps you safe when you are a novice, ...


6

Stocking up a couple of days before hand on complex carbs (pasta etc) is a good idea. Do not eat loads and loads more, but do get extra carbs into the muscles, (storage). Not working hard (exercise wise) for 3-4 days at least before hand will give you the energy and rest needed to do your best. If you are not sure at this point then in all honesty things ...


6

Should you switch to something less enjoyable but healthier? That depends on how much you enjoy it, and how integral to your habits this has become. If you find yourself "going to the gym so you can eat a brownie", then the brownie has probably become integral to your exercise as a reward for your workout habit. Exercising regularly is better for you than ...


6

First and foremost, anything you read online or in a book can at best be simple guidelines. It takes time to build your bull-crap meter, particularly for things you don't know a lot about. It helps to take a look at people who are successful at what you want to do with your life, and see what they did. Just be warned that if their site sounds like an ...


6

I have done a lot of legwork for you here, lets take a look at the meals mentioned in myfitnesspal's calorie checker: I have assumed 2 tbsp of each dried fruit & nuts with lunch. Ignore the goals at the bottom. If I plug in your height, weight, age into IIMYM.com I get that your BMR is 1961 calories and your TDEE is 2298 calories. If you want a nice ...


6

I'm not sure how "on the go" you are, but something I regularly encounter with clients on this front is them overestimating how often they need to eat. For example, the old "you gotta eat 6 meals a day." That's very daunting when it comes to meal prep. A road I send many of them down is one of less eating frequency. Back in the day we called it "normal ...


5

It all comes down to body chemistry. Why did you deposit more fat than the average human? To deposit a lot of fat you had to eat a lot more than your body used up as energy. Fat cells became supersaturated at some point and new cells grew. You probably have more fat cells than a lean person, so you have to face the fact that for the rest of your life you'...


5

Is < insert diet choice here > better for XYZ? No. And not so much because I like meat or carbs or bread or whatever the diet says you can't have. All the studies I've seen come up with one basic fact about diet: If you eat more than you need, you gain weight If you eat less than you need, you lose weight If you eat what you need, you maintain weight ...


5

I would strongly consider dramatically increasing your intake of grass-fed meat. The fat can be good for you. A large grass-fed steak with a side of veggies drenched in butter from grass-fed cows is tremendously delicious, allows for great variety by changing up the choice of veggies, and is powerfully anabolic when eaten in sufficient quantities. Pastured ...


5

You need to understand that TDEE (total daily energy expenditure) is merely an estimate of how many calories your body burns with the level of activity you are performing. There's a couple things that don't make sense for the TDEE numbers you posted: Your Basal Metabolic Rate (BMR) is only ~1900 calories, but your TDEE is over 2800? Light exercise and 15 ...


5

A huge reality you need to embrace is that if you do not make sizable time and adjustments for your health now, you will make time and adjustments for long term and generally incurable health problems in the future. You might be "busy" now with life commitments, but being on a kidney dialysis machine will make you even "busier". This isn't about having a ...


5

Can you work out at your workplace / close to it, or do you have to go to a gym ? if so, I suppose the travel time to be taken in the hour ? Do you also need to eat during this hour ? If you do cardio you are going to sweat and need to take a shower, so it's probably not a good idea since you don't have time for that. Strength training doesn't really raise ...


4

If you don't find yourself up to eating something filling like oatmeal, eggs, or toast, I would suggest a fruit/protein smoothie. For instance you could quickly blend together something along the lines of: 1 banana 1/2 cup of assorted berries Tablespoon of honey 2 tablespoons of oats Some protein powder Milk / water / ice While this is normally my post-...


4

Your premise is a bit off. Protein and Carbohydrates have essentially the same number of Calories. It's fat that has more calories. Protein: 4 Cal/g Carbohydrates: 4 Cal/g Fat: 9 Cal/g In order to understand how Atkins and other ketogenic diets work, you need to understand a bit about energy systems and a very important pair of hormones. Oversimplifying ...


4

Swap the shakes for actual food. They are a supplement, not a meal replacement. If you're concerned about protein intake, drink lots of n(real, whole) milk if it agrees with your stomach, or eat lots of (farm) eggs. You should be able to get your ~150 grams of protein from real sources: a half dozen eggs for breakfast, chicken for lunch, steak for dinner, ...


4

You are under a misconception here that I encountered pretty often. You don't have to eat more to reduce your weight, you have to eat less. The basics behind it are quite simple. There may be some foods that help while being on a diet or that reduce your hunger but you shouldn't worry about them too much, you should focus on the main problem and that is: ...


4

Here is my 2 cents First off, I think you are probably working out plenty. Biking 40 km per day is a great workout and should burn plenty of calories. In addition, you work out other times, so the AMOUNT you are working out is no problem at all. A good breakfast is extremely important in my opinion for feeling good throughout the day and also to even help ...


4

You need to be careful what type of calories to take "WHEN". Honey are sugars, fast carbs. If you use fast carb prior to your workout or during your workout, they will feed your muscles, help them to perform better and have a more effective workout that helps you gain muscle mass. If however you take any fast carbs post-workout, most of the excess carbs will ...


4

Exercising after eating is safe. The other answers here are based on personal opinions. When you eat, the process of digestion is aided by the parasympathetic nervous system (rest and digest). When you exercise your sympathetic nervous system releases adrenaline, which inhibits the peristaltis in your gut. This in terms makes the food move more slowly ...


4

I think you're over thinking this. If you personally feel like you need to have something because you feel lightheaded when you've previously jogged on an empty stomach you should definitely have something to eat prior to exercise. Likewise if you've felt worse eating before a jog, then don't eat. Any option you choose won't matter for a 30 minute jog. If ...


4

Making and correcting entries General considerations Where possible, utilize grams. Metric units are easier for conversions and calculating serving sizes. Furthermore, MFP lists nutrients in grams and milligrams, so basing yourself on grams just gives an overall better picture of what you're getting. If the values for a certain nutrient are unknown, leave ...


4

Firstly, I'm going to ignore the 6-pack part of your question, since that is contradicted by the body of your question, stating you "want to get fatter fast and also fit". A 6-pack occurs when one's body fat percentage is extremely low. Everyone has a rectus abdominis muscle, it's just not externally visible on those with body fat levels that are typical ...


4

This is never a viable option but if you really have no choice then meal replacement shakes can be an option for parts of the week. Just based off what foods you've listed you don't like I'm assuming you're trying to either lose weight or maintain a lean body composition so things like sweet potatoes, chicken (as you've mentioned), clean carbs and good fats ...


4

Echoing some of what David already said, much of this is an educated guess and everyone is different. In regards to the ratios changing, dietary protein demands to maintain lean mass will decrease as total calories increase. So protein goes down (18% of calories) as calories go up in the gaining scenario you present above. Grams of fat and carbs go up in ...


3

It sounds like nothing but sugar to me. Most highly processed foods work against fat loss, and this sugar shot is no different. At the very least, it is empty calories--calories that perform no function. The thing to be concerned with is what other affects those empty calories can have on your body. It might be just enough to kick start your metabolism, ...


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