I'm an athletic, junk-food crazy 16 year old guy, around 55kg and 172cm tall.
For the past few weeks I've been spending two hours on basketball practice nightly with a good mix of relaxing and straining sets:
-15mins of non-stop layups alternating between the two ends of the basketball courts (continuous running)
-30mins of stationary shooting hoops as rest
-15mins of layups (where I'll sprint at my maximum)
I do two sets of each.
I do get soreness the next day I wake up but I'll usually be alright by the next basketball training.
However two months ago where I was less physically active I lost about 4 kg in half a year which is scary as I eat as I always did (double servings during meals, lots of fast-food) and from then on I ate more to gain back some weight.
Currently I've gained back the lost weight but with my basketball training I'm not sure if I can continue to put on to a healthy weight.
I'd like to know a diet where it'd be appropriate for gaining weight healthily as well as gaining muscle mass.
*side question: Do warm-ups really help? I usually start my practices without any warm-up.
For the past few weeks I've been spending two hours on basketball practice nightly with a good mix of relaxing and straining sets:
-15mins of non-stop layups alternating between the two ends of the basketball courts (continuous running)
-30mins of stationary shooting hoops as rest
-15mins of layups (where I'll sprint at my maximum)
I do two sets of each.
I do get soreness the next day I wake up but I'll usually be alright by the next basketball training.
However two months ago where I was less physically active I lost about 4 kg in half a year which is scary as I eat as I always did (double servings during meals, lots of fast-food) and from then on I ate more to gain back some weight.
Currently I've gained back the lost weight but with my basketball training I'm not sure if I can continue to put on to a healthy weight.
I'd like to know a diet where it'd be appropriate for gaining weight healthily as well as gaining muscle mass.
*side question: Do warm-ups really help? I usually start my practices without any warm-up.