I'm 20, weight 70 I don't eat much, one meal a day most of the times, and I have recently started going to the Gym and working out. i know my nutrition habits won't help me make a good looking body so i was told it would be better to take protein supplements... do you think it's safe if i took these supplements or should I focus on eating more ??
Eating big is absolutely crucial. One meal per day isn’t going to get you anywhere. Forget protein supplements, eat a lot of carbohydrate and protein all from paleo sources.
I've heard it said many times that supplementing an inadequate diet = an inadequate diet.
The first order of business should always be to eat better. In your case, since your goal is to build muscle, this means more quantity and quality.
If you are currently eating 1x per day, make a commitment to eat 3x per day.
Hardboiled eggs, fatty cuts of beef, and dairy products (whole milk & full-fat yogurt) are good foods for hardgainers that have a tough time putting on muscle.
I remember a popular bodybuilder being interviewed and was asked: "What are the percentages of training, nutrition and rest do you use to build muscle?" His answer was "100%, 100% and 100%."
Sorry, but if you're really interested in becoming more muscular, you have to do the things to support it.
I would try a basic routine of squatting, deadlifting and benching at first. I promise you'll want to eat more than 1 meal a day.
You gotta eat man... that's all there is to it. If it don't eat you first... eat it. If it's green and leafy... eat it. If it's not poisonous ... eat it.
Every three hours if you really want to grow...yeah, eating to build muscle is a full time job.
It depends on your goal (what is a good looking body to you ?) and we still don't know how tall you are. I'm the living example one can have a ripped good looking body without GOOMAD and eating 3 meals a day. I weigh 69 kg on 178 cm and rarely exceed the 2000 kcal mark. I'm more into strength and the super lean body type. If you really want a big muscular look you should listen to the other comments. I even lost some biceps on purpose. They got too big for me!
First concentrate on eating at least 3 good meals per day. After couple of weeks of that you can consider protein shakes in addition to regular meals. Never replace regular food with supplements. If you don't have problems with dairy drink a lot of milk - GOMAD works.
Also you should consider supplementing with fish oil. Make sure that you get enough vitamin C (preferably from natural sources - oranges are great after workout). Zinc and Magnesium supplements are also a good idea.
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