Wht should be the minimum diet for a person who go for a gym?!


Question:
I m going for a gym for past 1 month but i don't know wht should i eat? Should i take supplement also? Should i drink beer everyday becos i m thin? How can i become fat?
Answers:
A successful diet to gain weight VARIES PER PERSON.

If you have tracked your diet in the past, you may have an idea of what makes your body gain. If not, there are some general guidelines to take into consideration:

- If you are highly active, start with a diet to gain weight high on carbohydrates to address your energy needs, perhaps a diet that 30% protein, 40% carbohydrates, and 30% fats or 40% protein, 40% carbohydrates, and 20% fats.

- If you are very skinny and have problems gaining any kind of weight regardless of how much you may eat, start with higher amounts of protein and fat, maybe a 40% protein-30% carbo-30% fats diet.

- If you have significant body fat, more than 15% for men, start with a higher percentage of protein, 40% or 50%.


It is generally thought that a daily caloric intake of about 15 times your bodyweight is your maintenance diet. So, if you weigh 140 pounds, your maintenance diet would be about 2,100 calories per day (140x15=2,100).

To gain weight, you must increase your calories from your maintenance intake. To start, increase your caloric intake to 18-20 times your weight.

(18-20)(Bodyweight in pounds) = Daily Caloric Intake

Or you may want to start your diet to gain weight at a daily caloric intake of 19 or 20 times your weight in pounds for fast weight gain.

Obviously, these numbers do not take into account the variance of metabolisms and other factors and therefore will not represent a perfectly accurate number for you. They will serve as a good starting point though. As you track your diet to gain weight and the effects it produces in your body, you will develop a much more individually accurate number.

For example, if you faithfully follow a diet of 20 times your weight (i.e. for a person weighing 150 pounds your daily caloric intake would be 3,000 calories -150x20=3,000) and do not make gains in a couple of weeks, you will know that you have an especially fast metabolism and must therefore increase your caloric intake beyond 20 times to gain weight fast.

Should you use supplements? Yes you can, but it is not crucial in weight gaining.

Too often people new to weight training and even some seasoned bodybuilders mistakenly assume that the role of bodybuilding supplements is to build muscle. This is the wrong way to look at supplements and will only lead to frustration and failure (but, on a positive note, it makes millions for the supplement companies). The role of bodybuilding supplements is not to build muscle but rather to HELP MAKE THE BODY RECEPTIVE TO MUSCLE BUILDING.

The solid weight gain diet, of which bodybuilding supplements are a small part of, will give the body the ability to build muscle and then effective weight training will force the body to build muscle.

Supplements are supplements, nothing more. They are meant to supplement your weight gain diet, not be it.

Other Answers:
Sounds like you're burning off all your energy.. make sure your protein intake isn't more than 30%. Your minimun calories should be about 2400 calories.

To gain muscle eat:
Almonds, Beans, Spinach, Instant Oatmeal, Berries, Eggs, Dairy products, Turkey, Olive Oil, Whey poweder, Basically, eat lots of protein
Avoid: Trans fat, High Fructose Corn Syrup. Generally processed food is bad
Source(s):
Men's Health magazine. Good for this kind of thing

Do not drink beer everyday.
If you are looking to add muscle then you are in for a long hard road.

You will need a exercise regime put together by a professional trainer for starters as there are a lot of ways to hurt yourself and actually hinder your growth if you're training the wrong way.

Diet wise, eat a very balanced diet with some extra protein, not loads and loads just a little extra. Other supplements that help are Tribulus terrestris- this will stimulate your testosterone thus increasing muscle tone and vitality, a good daily multivitamin is essential as well to ensure good immune function.
See here for some other good muscle building supplements http://www.jentleearthhealing.com/supplements.html

Hope this has helped.

Craig - Naturopath

It depends on the exercising u r taking
Answers:

The consumer health information on youqa.cn is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007-2012 YouQA.cn -   Terms of Use -   Contact us

Health Q&A Resources