Muscle & Fat

[Khalil_Khan]

I'm 23 years old male, Wieght 55 Kg. Weakness appears all over my body. I taking healthy foods (protien especially) joined gym but nothing seems to be working. my eyes are deep down in my face.

Searching causes on Internet, I came accross to know that there may be reason of less fat absorption/consumption. On the other hand, people avoid taking fats.

How can I get healthy and muscly? Please.

[10KRunner2011]

Great question! Eat 6 times a day. Small high protein/low fat/low carb meals. An example: meal 1 protein shake with skim milk. meal 2 2 cups plain oatmeal a few egg whites and banana. meal 3 1 packet of albacore tuna with 2 cups of brown rice (mix in salsa or hot sauce.) meal 4 protein bar (i like met rx but there are many good ones.) meal 5 6-8 ounces of chicken and some greens. meal 6 protein shake with skin milk. I have also at times drank 6 protein shakes a day to get cut more and just eaten some fruit with each to supplement my diet . Try muscle milk. Along with heavy weight training don't forget to do 30 minutes of cardio 4-5 times a week. Drink alot of water and get at least 7 hours of sleep each night. Avoid stress or find healthy ways of dealing with it. Be good to yourself. Be consistent and you will achieve all of your goals. It takes time so be patient but do put the work in! Good luck.

[FergalEmmanuel]

Such a great post... Eat healthy foods is the main component to build healthy muscle, so try to consume maximum real foods not packed foods. One can also use dietary supplements on the prescription of dietician. Eat meat, fish, poultry, milk, eggs for proteins and also take adequate quantity of green vegetables and fruits like peers, apple, oranges and pineapple. One can perform squat exercises in which the whole body muscles work together and thus provide healthy muscle. It is very important to do squat in right manner in order to avoid any further complications, so do thorough research before going into it.