I need to gain weight and muscle?

Ok look I am 14 years old and weight 105 pounds the my hs coach has me playing varsity football next year for my speed but won''t get played til I''m like a junior but I''m working out non stop with the school working different muscle groups every day and nothing happened I eat lots of meat and 2 servings of vegetables a day I don''t eat fruit though but I take daily vitamins .. Help please I need to gain weight

Best Way To Lose Weight

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It seems one or a combination of things of these three factors is not done right, either you are not eating a high enough calorie die to help you get the calorie excess you need to gain weight, not sleeping well or doing the wrong workout. Since you suspect it is your diet due to the lack of fruit you eat, here is my recommendation on how to get your diet in place.

The key thing to get right is to eat a high calorie diet. This does not mean eating a lot, but rather eating a lot of meals in a day. Your body can only utilize so much nutrients and anything more will simply turn out as waste, making you burn more calories in the process. What you need is a strict 6 meals diet daily. This can be difficult to achieve but I found that if I eat my 3 normal meals with more carbohydrates like bread, noodles, pasta, biscuit, bread and rice and supplement it with drinking milk 3 times a day it really helps me to gain weight. The idea is to eat a high carbohydrate meal, rest for 2 hours and drink 500ml of milk. Keep doing this until you achieve your 6 meal quota each day. Once you have done so, try it out for a week or 2 and see if you gain any weight. If not, simply increase the milk you drink by a 100ml each time you drink it. I''m certain it will help you gain the weight you need.

Next thing to take note is to find out how many hours of rest you need. When you have poor quality sleep, lack of sleep or interrupted sleep, you will burn more calories as your body is woken up abruptly from its normal sleeping cycle. The way to gauge how much sleep you need is to turn in and wake up all by yourself. Try doing this on a weekend where you do not have anything planned so that you will wake up by yourself. Simply then calculate the amount of sleep you need from there and sleep the same exact hours everyday.

Lastly, what you need is a workout regime that will help you build some muscles. Most of the weight you lose comes from essential muscles which protects your body and bones from the knocks as well as maintain the amount of blood sugar level in your blood. In order to build back or get the essential muscles, I highly recommend the workout called the real natural guide to gain weight at http://gohforth.com. It has helped me in my time of need when I was struggling to stay healthy when I was skinny.

• You have to eat a good balance of protein carbs and fats.