Important Question: Im 19 years old and i weigh 68 kilos. I am struggling really bad to put on weight
I exercise 5 to 6 days a week, i've tried so many diets and ive been on so many proteins and creatines but nothing is working, i've been stuck of 68 kilos for so long. Im finding it hard for me to gain weight. I need professional help and need as much advice possible im desperate. My goal weight is 72 kilos than once i hit 72 kilos i want to become 75 kilos and than start to get the muscle definition. People told me the problem i might be having is my calorie intake is low but its not because i worked out the calorie intake for a 72 kilo person and im eating that much. I don't know whats going on. I have been told to get weight gainers but do they actually work ? if so what is a good weight gainer ? Why is this happening am i eating to many of one macro nutrient and not eating enough of the other ?
I need as much help possible cheers
How tall are you? At that age it's not uncommon having trouble with gaining weight because the metabolism is high. From what you have described in your comment, I think you should try a couple of things:
-Check with a physician first to make sure nothing is going on with you physically that will hinder your efforts in gaining weight.
-Meet with a professional dietitian so she/he can help you come up with a diet plan that works for you. Trying different diets or supplements just because you read somewhere that it's the best thing out there it's not the way to go. I think you are wasting your time.
-Limit the days you spent on the gym. Try to cut down to 3 days/week and focus more on bodybuilding if your goal is to increase you muscle mass. I'm not sure what type of routines you are doing right now, but you need to spend more time in lifting heavier weights and less on your cardio. Your metabolism is already to high, so extra cardio might not be necessary at this point (this is only a suggestion). At the very least, hire a professional trainer even for a few sessions (if you can afford it) to help you with directing your energy and focus into the right direction. Quality is more effective than quantity.
I hope this helps. I'm sure other fitness professionals here will give you some really great advise.
Something i wanted to point out is, When you mean focus more on bodybuilding what you mean ? why should i cut down to 3 days of exercise and focus on bodybuilding. Cardio i don't do at all so there's no issue with that
Do you track your food intake?
Sometimes it's not just calories but the type of food you are eating.
What is your workout routine?