File :-(, x, )
Anonymous
Hey /fit/, trying to get in shape for the spring and summer, and I need your help.

I'm a broke/skinnyfag who needs help finding a healthy, economical way to get the nutrients I need to gain muscle and have enough energy to do my current regimen and allow for improvement.

I'm 5'2'' and 110 pounds, trying to gain mass especially in my upper body, since my legs are ok. Stomach is flat but lacks muscle definition, and my arms are puny.

Halp me /fit/, I don't want to injure myself by not taking enough nutrients.

I'm a [spoiler] female [/spoiler] , if that's relevant to the kinds of nutrients I need...picture related
>> Anonymous
>>459030
>I'm a female , if that's relevant
[ ] tits
[ ] gtfo
>> Anonymous
Healthy economical nutrients? Just go grocery shopping and start preparing food at home. It's not so hard, really, and if you make it at home chances are it will be healthier.

What do you do to workout? If you're like me (I'm a skinnyfag too) and want muscle definition in your abs then you should just do bicycle crunches. I did those until I could do 50 of them SLOW and STEADY and now I have this really sexy oblique popping thing going on.
>> Anonymous
>>459038
Also doing bicycle crunches, and lifting weights to gain mass in arms. Doing pushups to gain mass in arms and define my back and shoulders. I already have a boyish figure, so I'm just trying to not be a weakling, haha. Might go out and buy a bar to wedge into my door frame to start doing pull ups.

I've heard many suggestions for grocery shopping (OATZ LOL) but my question is mainly fat and protein intake since I'm trying to gain mass, not lose it. Stuff like "Do I buy chicken breast or steak?" "Do I (place preferred preparation method here) my veggies for optimal nutrient intake or (other method) and take a multivitamin supplement?" Stuff like that...those are my main questions, but I guess on /fit/ I'm going to get a lot of different opinions on what's optimal.

I'm new at this shit, so anything helps really.
>> Anonymous
>>459044
Variety when it comes to food. Eat some raw fruits/vegetables, eat some cooked, etc. etc. Eat chicken breast (it's preferable because it is leaner), AND steak. Go with what you like to eat, but eat a balanced diet, just eat more food. I'll repost some shit I saw a few days ago. Refresh the thread and read!
>> COPYPASTA Anonymous
>>459050
Breakfast ~ 820 kcal - 52/103/22
2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal
1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal
2 cup whole milk = 16g pro, 22g CHO, 5g fat = 195 kcal
3 fish oil capsules - 0/0/3 = 27


Mid-morning snack ~ 525 kcal - 26/58/24
1 banana = 1/30/0 = 125 kcal
2T All Natural Peanut Butter (ANPB) = 9/6/16 = 200 kcal
2 cup whole milk = 16/22/5 = 195 kcal
3 Fish oil capsules = 0/0/3 = 27 kcal

Lunch ~ 640 kcal - 44/54/25
4 oz turkey breast - 30/0/1 = 200 kcal
2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal
slice whole fat swiss cheese - 8/2/8 = 112 kcal
1T olive oil - 0/0/13 = 117 kcal


Preworkout - 400 kcal - 25/75/0
3/4c glucose - 0/75/0 = 300 kcal
1 scoops whey - 25/0/0 = 168 kcal


Postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1


1 hour postworkout - 642 kcal - 38/91/14
4 oz round steak - 28/0/8 = 276 kcal
3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal
3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal


final meal - 709 kcal - 40/59/32
1/2c cottage cheese - 15/9/0 = 96 kcal
1/2c plain yogurt - 15/19/0 = 136 kcal
2T ANPB - 9/6/16 = 204 kcal
3 fish oil capsules + sliced banana - 1/25/3 = 104
1T olive oil - 0/0/13 = 117 kcal


265 pro, 506 CHO, 102 FAT = 4206 kcal total
26% protein, 51% CHO, 23% fat

As a skinny, you won't really need to eat that clean, but it is to your benefit if you do.
>> Anonymous
>>459044
protein = whatever you can afford that is related to animals (thus proteins from veggies is a Bad idea)
list of meats from very good to relatively good (protein absorbancy, and iron)
whey protein (max protein absobancy, no iron)
calf (2nd place protein absorbancy, max iron)
beef
pork
chicken
Fats = 2/3 of them must be from veggies - peanut butter, salads with olive oil (good source of vitamins )
1/3 must be animal = you'll get those when eating your meat = steak, pork, etc.
>> Lekar'
>>459055
okey now some controversial points:
milk - unless you have been drinking it all your life continuosly - is just sweet water = grown ups dont have a specific enzyme that prossess it.

Multivitamins = bad idea - some of the vitamins are Atagonists of each other (work in different directions) thus they dont work together

Take vitamis separate = B group vitamins, Vitamin E, Vitamin A, Vitamin D + Calcium
>> Anonymous
>>459051
Woo hoo! Exactly the kind of thing I was looking for. This makes it easier to take a look at what I already have or whatever I need to replace. Can I get the whey and glucose at the grocery store or do I need to go to a more pharmaceutical type place to get them?

Also,>>459055
Helps a ton, since I can now prioritize which kinds of meat I think I need ( and thus save my broke ass from starving or fainting/hurting myself by not taking the right kinds of foods in).

>>459056
What do you mean by separate? Taking them at different meals/times during the day so I can process them properly? Or just not taking a multi-vitamin and focusing on the ones you've listed?
>> Anonymous
>>459062
Mr. Copypasta here. Also you should visit this website, it is a wonderful resource, and you will learn a lot without having to skim through bullshit.
http://exrx.net/
>> Lekar'
>>459062
Just focus on the ones i've listen, but don't take em all at ones. Like take vitamin E for a month, then take vitamin D + calcium for another month, the rest you don't really need unless your a Vegan or ur starving your self to death (which you are not :) )
>> Anonymous
You look like a boy lol.
>>459030
>> Anonymous
>>459035
>> Anonymous
sage for shane