I'm 17 5'10 125 pounds and can barely see my abs sometimes in good lighting. Should i cut out dairy and fruit completely i currently eat some? How can I get the calories to gain weight while lowering my Body fat percentage a bit so i can see my abs? Exercise ideas? I want to put on 15 pounds at a rate of like a pound a week or less weight if that won't work with my abs goal but i need to gain some weight or my family will think i'm too small like they do now. Right now i've been eating around 2700 calories a day from about 20 % protein and carbs and 60 % fat. This is mostly from butter (pastured) cheese (raw grass fed) veggies fruits nuts (coconut and macadamia only) oils and tons of grass fed meat and pastured eggs. My sleep is about 8 hours a night but terrible timing like from 3-11 am and i don't get much sun. I don't work out much but have access to a gym and basketball court and am willing to walk sprint lift whatever is best for my goals. How should i go about doing this?
First off forget about losing weight at this point. Once you get enough muscles you will probably be a sufficient body fat.
If I were you I would up the carbs to at least 300g, get 1g per/lb of body weight protien and at least 30% calories from mostly saturated fat. Eat 3k+ cals. Supplement vit K2 mk4, D and preform A(if you don't eat liver frequently). Combine this with frequent heavy lifting, sprints and basketball.
I would figure out your sleep schedule too, staying up till 3 probably isn't that great even if you are getting adequate sleep.
If you want to make the fastest gains possible and have lots of free time look up Jonh Berardis G flux.
If you’re 125 lbs at that height with no abs you are what we call skinnyfat. You can get the calories to gain weight by eating anything, doesn’t matter; carbohydrate calories may be the most beneficial, though.
For exercises do old timey big compound movements with the best form possible: backsquats, deadlifts, presses of all kinds. You can do 1lb/week at your age and weight without a problem. You will gain some fat. Keep an eye on the mirror and monitor as you go. Easy.
If you’re maintaining your weight at 2700 cals daily then you’ll prolly have to go around 3500 daily to get that pound per week gain. Course if you don’t give your body stimulus to build more muscle with all those added cals you’ll just get fat. Hit the weights hard and heavy 3 x week.
If you want weight gain, change your macro ratios. Shoot for 1.5 grams of protein per pound of ideal bodyweight. Then equal parts carbohydrate. The remainder of your cals should be fat. This is a killer growth ratio.
Sleep sounds good, keep it up. At least 8 hours every 24 hours should keep you righteous. Keep T levels high with sex and looking-at-pretty-pictures a lot.
You aren't going to gain and lose at the same time... pick one goal first. I agree with Cliff: you should put on the muscle first IMO. If you're putting on weight [muscle] I would leave the dairy if you have no issues with it (GOMAD anyone?)
I'm assuming that you sleep from 3 - 11 as a result of some work situation, so that's probably pretty difficult to move. Make sure you have your room blacked out as much as you can so your sleep doesn't suffer.
For your sun exposure, you don't need much more than about 30 min per day, 3X per week. You could technically get it all in one sitting on a weekend if need be, but that's not ideal.
When you decide to start cutting the last of the fat, expect your lifts to go DOWN. When you start cutting, you will lose some muscle along with the fat -- hence you should put muscle on prior to cutting. Also, reduce your training volume and up your sleep if you can. The reduction stress will help you to lose the fat stored around your mid-section. If you see no progress losing fat there, reduce the volume some more and sleep a bit more. If you're eating clean paleo and your system isn't stressed into holding on to its fat stores, it should melt away before your eyes.
This guy sounds just like you. He was your age and 130lb. He started eating 5000 calories a day and put on 70lb, with some serious weights.
And yes i know, it's not paleo.
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