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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Suggest Diet Plan For Weight Gain

I am male and I am getting more concerned about my weight and wish to do something about it. Ive just turned 19 and the main areas that I am concerned about are my stomach and chest (moobs). I have the motivation to do begin to get something done about it, but I just dont know where to start, what diet I should be trying, exercises I should be doing etc. And to be honest, I just feel quite isolated. If there are any suggestions of what i should be doing and where to start it would be greatly appreciated. thanks
Mon, 20 Apr 2015
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Dietitian & Nutritionist,  's  Response
You want a diet plan but you did not give ht. wt.. Essentially, I would say adopt a diet low in fat high in protein and the good carbs (wholegrain only, fresh fruit, ), double your portions to gain weight from the healthy food you are now eating and you must engage in not just strength training, but cardio and stretching as well. Use strength training on one set of muscles one day and another set the other day. Intersperce this with cardio like running, rowing, skiing, walking fast . . . Protein levels at 1.6 g/kg while building muscle is appropriate so 1.6 x wt in kg = max. protein g per day (lean). Hope this helps.
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Suggest Diet Plan For Weight Gain

You want a diet plan but you did not give ht. wt.. Essentially, I would say adopt a diet low in fat high in protein and the good carbs (wholegrain only, fresh fruit, ), double your portions to gain weight from the healthy food you are now eating and you must engage in not just strength training, but cardio and stretching as well. Use strength training on one set of muscles one day and another set the other day. Intersperce this with cardio like running, rowing, skiing, walking fast . . . Protein levels at 1.6 g/kg while building muscle is appropriate so 1.6 x wt in kg = max. protein g per day (lean). Hope this helps.