5'4.5" 92 pounds male newbie's diet - plz look

[windwork]

Hi
I am new
5'4.5"
92 pounds

I am looking to gain weight
I know I need at least 2500 calories cuz i'm a teenager and cant grow normally without this much.
Checking my diet, I am taking in about 700-1000 +/- per day for the past year or so, thats why my body is in a skinny condition.

Ok. To gain, I am thinking about taking 3000 calories

3000 calories to gain for 1 week (to see what happens)
(55%) 1700 carbs = 425g
(30%) 900 fat = 100g
(15%) 400 protein =100g

Is this a good idea or what?
If I do 92x20 it equals 1840 calories, which I know I will not grow from so I am thinking of starting from 3000 calories.
Also, I know teenagers need at least 2500 calories to grow normally so 1840 will not get me the results.

Please give me helpful advice. Thank you.

 

[SubjectiveIllusion]

I would start at your usual 1000 calories and very slowly increase by 250 calories a week until you start to gain 1 pound a week.

I suggest not eating too much too soon as I am tempted to think that much of it will be stored as fat and/or your anorexic condition (very evident as your BMI is less then 16) could turn into an overeating or bulimic disorder, which you want to avoid.

With your fat level you should be able to obtain a very athletic and cut look, one that is unobtained and admired by many people.

I like your calorie percentages and think they are ideal. I think a balanced diet is the way to go.

 

[windwork]

thank you
i think you gave the best advice out of all the boards i posted at

 

[windwork]

Hi!
I am in Canada also
Where do you get your supplements from?
They are so expensive in the regular stores like GNC, Healthy's, etc...

thanks

 

[SubjectiveIllusion]

thank you
i think you gave the best advice out of all the boards i posted at

How do you know it's good advice if you supposedly didn't know of it before?.. My point being- don't go trusting people too soon, not even myself. You know whats best for you.

Where do you get your supplements from?

I don't use supplements, I just follow the USDA's Food Guide Pyramid- Click here to be linked.

 

[windwork]

Thanks again.

"My point being- don't go trusting people too soon, not even myself. You know whats best for you."
This is good advice too

"I don't use supplements, I just follow the USDA's Food Guide Pyramid"
Ok. I think I will do the same.
How do you get your protein, I am having trouble with getting protein without supplements.
So far I have thought of using 2 cans of tuna fish, which is 60g protein.
I won't be cooking chicken, beef, etc. so i don't know how else to get the protein.

plz help!

 

[SubjectiveIllusion]

.

So far I have thought of using 2 cans of tuna fish, which is 60g protein.

I'm fearful to ask if your thinking of consuming this in one meal, as this is what it sounds like. This would fill your protein requirement in just one meal, which is much to much in my opinion. I'm also skeptical that it would be a wise idea to consume the same protein source all day when you could be alternating and getting a wider spread of nutrients.

Remember, variety, and balance!!!. Try eating 4-6 small meals per day. Eating this way is easier on digestion and has a variety of benefits.

There are many sources to which you could obtain protein from:

1. Dairy products- Milk, yogurt, cheese
2. Meat- Eggs (if you can cook them), nuts, beans, seeds, fish (canned or fresh), tofu, canned or cold meats (less often for variety- generally they have too much salt and saturated fat to be eating all the time)
3. Combine a whole grain food with a legume.

All this information is listed in the link I gave you.

 

[windwork]

I meant tuna throughout the day.
I will include egg whites now for post workout

thanks for all the information

 

[JKurz1]

I'll give you the BEST advice.....you're a teen....you are pushing 92lbs....eat your ass off...anything and everything...no way you should be counting calories......train hard, get your protein in, and everything else is fair game.....

 

[windwork]

you maybe right, but i dont want to put on an enormous amount of fat
and i think my body is probably in starvation mode and will try to store as much fat as possible if i increase the calories like crazy

so i will take it step by step increasing 250-500 per week or 250 per day or something like that dpeending on how i feel until i reach 2500, and will stay there for a week to see if i gain weight, if i dont gain weight than i will increase another 250-500 and see if i gain weight and keep doing that

thanks