Underweight kid's nutrition problem D:

Physical conditioning, injuries, nutrition and everything related to fitness
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Rummandinho
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Underweight kid's nutrition problem D:

Post by Rummandinho »

So liek, Im 54 KGs and 5'10 and 15 years old(16 in January). I eat fairly enough but my high metabolism seriously frogs it up...

What should I eat and stuff to get a fairly good physical fitness for an agile Central Midfielder?
pickyourheadup
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Post by pickyourheadup »

Begin doing an upper body routine as well as a lower body routine. Take a look at the featured guide, exercise, and nutrition sections. Also, eat more protein (dark meats, fish), while still maintaining a healthy diet.

For nutrition information view BuzzingBee's Guide:
viewtopic.php?t=13281

If you don't have access to a formal gym, you can add these training methods to your usual pushups:
http://www.expertfootball.com/forum/vie ... hp?t=15989

For lower body do plyometrics, fartleks, and stairs.
Here is a stair guide I made:
viewtopic.php?p=199743#199743
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INTER1908
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Post by INTER1908 »

Just eat a lot more. Like 6 meals a day of good high protein food.
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Rummandinho
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Post by Rummandinho »

Thanks a lot guys! :D

I really appreciate it. We dun even have coaches in our teams, proper instructions are really hard to come by :D Im glad I found ya people
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klc123
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Post by klc123 »

1. Healthy balanced diet.
2. Everything you eat, where possible have two of it. When you go the fruit bowel to grab a banana, grab do, when you get a apple, get two, when you have a portion of chips, have too. This will make you put on weight.
3. Start taking weigh protein/ or start to up your protein intake by eating raw eggs.
4. Start working out using weights.

Make sure you drink 2 litres of water a day, and if you can drink 2 pints of full fat milk a day, loads of calcium and fat and it keeps you nice and hydrated.

Follow all of that and not only will your physique and football improve, you will also put on alot more weight.
Rummandinho
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Post by Rummandinho »

... anything other than Raw Eggs, maybe?
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BJ7
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Post by BJ7 »

Basically eat at lot of protein
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pickyourheadup
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Post by pickyourheadup »

.. anything other than Raw Eggs, maybe?
Lean meats-- http://www.mayoclinic.com/health/food-a ... ion/NU0020
Protein powders-- Muscle milk: Protein +
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arsenalfc08
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Post by arsenalfc08 »

Try something like this
Breakfast
2 eggs= 12g protein
1 glass skim milk= 4g
1 banana =0 protein (I doubt it has any but have to double check)
2 tablespoon peanut butter = 8g

Post Workout
1/2 cup oatmeal =5g
1/2 cup skim milk= 4g
(I'm going more for carbs post workout if its a non lifting day. If I lift then I will throw in a shake).

Lunch
1/4 cup tuna= 12-13g
1/2 cup cottage cheese= 12g
Lots of spinach (helps digest the protein)

Or
4oz chicken= 26g
1/2 cup cottage cheese=12g
Veggies

Snack
1 oz nuts= 5g

Greek yogurt= 20g

Dinner
Chicken breast=26g
OR
Turkey 4oz= 24g
Veggies

Totals= 148g. That is with Turkey for dinner

When I say turkey I usually get a turkey breast and cook it in the crock pot. I can leave it and let it cook all day. Its a great invention.

It really helps a lot to cook things ahead of time. On Mondays (no work or school) I cook. I'll cook up a package of chicken breasts, turkey, etc so its all ready to go. Put it in containers in the fridge and its easily accessible.
Rummandinho
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Post by Rummandinho »

Alright :D Thanks :D
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