Tips on how to ascend?

[Deleted member 170108]

What should I do, what should I avoid?
What should I eat, what should I not eat?
What exercises should I do, and not do?

Me: 185cm severly underweight, mouth breather of almost 17 years (I know I'm cooked there) Normal canthal tilt(?), with a roman nose

 

[xenovia]

Eat in a surplus to put on some weight

 

[diddeh]

What should I do, what should I avoid?
What should I eat, what should I not eat?
What exercises should I do, and not do?

Me: 185cm severly underweight, mouth breather of almost 17 years (I know I'm cooked there) Normal canthal tilt(?), with a roman nose

post a picture, find exercices and a split you like yourself, build good habits

i can give you some tips on nutrition if ur interested

 

[Deleted member 170108]

post a picture, find exercices and a split you like yourself, build good habits

i can give you some tips on nutrition if ur interested

I am interested.

 

[BlackFag]

rope and reroll your chances bucko

 

[diddeh]

I am interested.

Remind me in like 6 hours

 

[diddeh]

I am interested.

Eat a primarily whole foods animal based diet while keeping protein and healthy fats high
also make sure to always hit your micronutrients (i recommend tracking with cronometer)
and eat in a slight caloric surplus during puberty

Calcium​

Foundation of bone mineral content.
Sources: milk, cheese, yogurt, leafy greens, fortified plant milks.
1,300 mg/day recommended.

Vitamin D​

Helps your body absorb calcium.
Sources: sun exposure (15–30minuteds on arms or face) and fortified foods like milk.
Consider a standard 600–800 IU day supplement if sunlight is limited.

Protein​

Needed for collagen, the scaffolding of bone.
Sources: meat, fish, eggs, dairy, legumes, nuts.
Rough guideline: 1 g per kg of body weight per day (so 50–60 g if you weigh 50–60 kg).
Other micronutrients
Magnesium: nuts, seeds, whole grains
Zinc: meat, dairy, legumes
Phosphorus: naturally in protein-rich foods

Just look up other micronutrients and good sources for them and what they do.

tldr: whole foods primarily animal based diet, track micros/macros with cronometer and keep protein and healthy fat intake high

mark me as solution pls