martin
Hey I am about 6 foot and 132 pounds. My body fat is very low, close to 1%! I need to know how much calories, protein, carbs, and fats i need a day to gain good muscular weight. My goal is around 155-160 with a 6% body fat. I lift 4-5 days a week for hourly sessions. Im 16 years old. I was skinny my whole life but i recently chubbed up then dropped a large amount of weight. I take protein after i lift, sometiems in the morning, and always before bed. I try and eat every 2-3 hours. I eat very clean. What are also some good snacks for putting on quality muscle? Like PB&J or pretzels or rice cakes, or things like that. Thanks! Justin
Dear Justin - 
It's very common for teenagers to fluctuate between "chubby" and "very thin" - parents can't believe the dramatic difference a year can make in their kid's bodies. This happens because your body is going through a lot of changes (hormonally and physically). It sounds like your body fat is EXTREMELY low, almost too low so I recommend getting a few different readings to be accurate. If you are serious about gaining weight and have read my posts about clean eating then what you are most likely missing is the calories. Think volume. At your height and weight I would start out at at least 3500 calories and if you don't gain any weight after a week or so go up to 4000. A healthy weight for you is one you feel comfortable and athletic at - it may be 155, it may be 170. You'll know when you get there. So start eating more, but keep it clean and of course let me know if you have anymore questions.
Heather Campanile, RD / Sports Nutritionist
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