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  1. #1
    Registered User debluka's Avatar
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    Unhappy 19 years old, 189cm and only 63kg. Want to gain weight.

    Hello!

    As you've probably read the title I'm 19 years old and quite tall as I stand at 189cm. I was always a skinny boy except when I was a baby but I guess that doesn't count (laugh). I work on a farm (daily min 1-2 hours) and do some road cycling (5-6 hours per week) with some volleyball on the weekend. I would say that I am "fit" meaning I can at least move normally and all that stuff and don't just sit around and do nothing all day. But I only weigh 63kg and I'v been called a stick for all my life. I would like to gain weight and get some muscle in the process (but not get ripped or anything like that, just a normal teenager fit posture). I really DON'T like fitness (partially because of my confidence and partially "just beacause") and I have some dumbbells at home, but there are so many articles and videos online that I don't even know where to start. I would like to get some help on my nutrition and maybe some exercises or just get pointed in the right direction to start the process of gaining weight.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    It would be better to get a barbell, cage and bench as a minimum - or join a gym. DBs can make do but will probably make a difficult task much harder.

    Try Fierce 5 DB only routine. To gain weight you must consistently eat more food - including protein rich foods like meat and eggs, dairy, wholegrains, beans etc. Add enough to your diet to keep gaining about 1-2lbs a month. Note: it's hard to overcome your appetite so you may have to consciously keep checking your are doing it
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