i here this a great deal at the school i teach at. if you really want to gain some weight you need to develop a comprehensive nutrition and exercise plan. first keep a food diary for three days. are you really eating as much as you think? when counseling athletes at school i generally recommend they consume 1. 8-2. 0 grams of protein a day per kilogram of body weight. so for you at 150 lbs = 68 kilograms that would put your protein needs in the range of 122 -136 grams a day. now that you know what your eating and how much protein you need. develop an eating plan. here's an example: breakfast 1 large egg scrambled 1 cup old fashioned oat with one tablespoon honey 1 banana 1 cup skim milk protein in meal = 20 grams lunch 2 grilled chicken breasts (8 ounces) 2 cups of veggies (broccoli green beans califlower) 1 apple 1 serving greek yogurt protein in meal = 69 grams dinner 1 servings baked pork tenderloin (3 ounces) remove all fat 2 cups of veggies 1 banana 1/2 cup fat free cottage cheese protein in meal = 38 grams snacks 1 apple with 2 tablespoons of peanut butter (protein: 7 grams) 1/4 cup sunflower seed string cheese fruit (protein: 12 grams) total protein for the day = 147 grams notice there's no junk food (chips soft drinks etc) or any expensive supplements just good solid nutritional foods. regarding exercise the best way to add weight is by adding muscle. to do this you need a well thought out strength training plan. follow the link pasted below to find a great beginners workout on webmd <link> as you advance you can find some additional info here <link> <link> like i said earlier the key to healthy weight gain is with a comprehensive nutrition and exercise plan both of which you can find here at webmd. to be on the safe side be sure to check with your physician before starting.
i have a very high metabolism and i can't gain weight. how can i lower my metabolism while exercising more? . i'm 20 years old 6' tall and weigh only about 150-155. i'm also not very active. i want to start running and lifting weights but it's tough for me to gain muscle because i have a very hard time putting on weight. what can i do to lower my metabolism enough to start putting on weight and getting bigger? i also don't eat very well but tend to eat a descent amount of protein every day.