I┬┤m an 18 year old boy, I weigh 63 kg and I┬┤m 1,86 cm tall; and therefore i have a BMI of about 17. This is too low and I don┬┤t believe its healthy. So I┬┤ve been trying to gain mass through hyper-caloric diets, but it looks like my metabolic rate is too high. So the last option I┬┤ve thought of is gaining that weight through muscle, but I have no idea on the most efficient way to do it in terms of workout and diet. I┬┤ll gladly appreciate any help 😀
I don’t give advise on what to eat. But I do advise clients looking to gaining muscle mass to make sure they eat a good protein source asap after lifting. There is a lot of evidence that eating more than 30 minutes after lifting cuts down on the amount of added muscle. The longer the gap between, the less mass added. And after an hour and 30 minutes, you get almost nothing. Also, not resting/recovering from each work out is a waste of time as well. You need to get your protein after working out and not lift with those muscles again until they have recovered. For you at 18 years old, a day off in between should be good. But don’t lift if the muscles are still sore. And you don’t want to be very sore the next day or two. Being too sore has shown that scar tissue can get mixed in with the muscle. And scar tissue (basically just fibrous connective tissue) not only is useless, but can lead to serious injury down the road. And lastly, your ability to put on muscle is determined by your genetics as much as your workouts. Be realistic in your goals and body image views. Work hard, work smart, and be happy.
I highly recommend you find a good personal trainer.