How do I get bigger and stronger?

Hi i''m 17 I am really skinny only 50kg (110lbs). I have been really skinny my whole life. I want to build up. Get some muscles, more meat on me. I am going to join a gym soon. Should I get a personal trainer? Should I start drinking protein shakes? How could I change my diet to make me bigger. I want to have decent muscles soon. Any suggestions. P.S I smoke aswell any tips on how I could quit would be great. I want to turn my life around.

What''s the Quickest Way to Lose Weight? - In One Week

Recommended Answer:
If you want to put on weight, you should work out, to insure that you
put on muscle and not fat. Healthy weight gain, just like healthy
weight loss, takes time and requires a conscious effort to apply good
habits.
Recommended Ways to Gain Weight
Have meals with the right balance of proteins, carbohydrates, and the
right kinds of fat (such as unsaturated and monounsaturated fats,
olive oil, canola oil, pistachios, almonds and walnuts). Heinemann
suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein,
and a small amount of fat.
Eat foods higher in calories, vitamins, and minerals, as opposed
to higher in fat or sugar. Pack more nutritious calories in each
serving. For example, you may add grated cooked eggs to mashed
potatoes, ground chicken to soups and gravies, cheese in casseroles,
eggs, and soups, and nonfat dried milk in soups, shakes, milk, and
mashed potatoes.
If you get too full too fast, try having more high-calorie foods or
slices of foods as opposed to consuming the whole thing (raisins
versus grapes, granola and Grape Nuts versus corn flakes, mango slices
versus the whole mango).
Limit drinking beverages to a half-hour before and after a
meal.
Drink mixed juices (apple/berry, peach/orange/banana as opposed to one
juice beverages) for a higher calorie intake. With moderation, you may
add in good fat sources to meals such as nuts, avocado, olives, and
fatty fish (salmon and mackerel).
Snack in between meals. Nuts, dried fruits, and yogurt
are good options, but it''s also important to find nutritious foods
that you will enjoy. Have a nutritious snack before bedtime, such as a
peanut butter sandwich.

  • drink milk
  • I would advise healthy and working out. To find out more information about nutrition recommendations, go to http://www.choosemyplate.gov . You don''t have to work out every day, but you should still exercise every day for about 60 minutes. Nicotine patches may help with the smoking.
  • Protien shakes if not combind with the right amount of exercise they can be very bad for you..
    They well make you FAT not strong!
  • Got advanced bodybuilding, nutrition and training experience. make nutrition schedules, workout schedules, workout exercise routines, what supplements are good and not and how to dosage them etc. choose the right way you loose weight, get bigger muscles, get stronger, stay healthy etc

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