i need advice for my friend

[1/2man1/2god]

i have a girl that i met through work and she is very self conscience about how thin she is...
she is 5' tall and probably 95lbs. she is 24years old .
she was asking me how she can put on 10lbs or so (of good weight)and build muscle around her ass and legs so she fills out jeans a bit better. she must have a very fast metabolism cause gaining any kind of weight has been quite difficult for her .
i really want to help her so all advice is much appreciated!

thanks

 

[superqt4u2nv]

Diet is key here plus weight lifting in terms of supplements Needto's alpha princess stack would be excellent way to build lean muscle well avoiding putting on fat.

For diet I would still go with my traditional 40% protein 30%carbs 30%fat but her calories I would set them around 1800-2200 have her lift heavy 3 days a week maybe a 5x5 routine increase strength and size at the same time.

 

[musclemom]

While it could be metabolic, get her to log her food, using a program like the one FitDay.com. If she records her food and after a month or so of following the diet and exercise plan QT outlined, and STILL ain't gaining weight, then she needs to get her metabolism checked.

In reality, more than 50% of the time when people say "they can't gain weight" they simply don't eat, though. They think they eat quite a bit, but often they have a tendency to be nibblers nad grazers, and when they actually start weighing and measuring and recording, they're under eating.

 

[superqt4u2nv]

While it could be metabolic, get her to log her food, using a program like the one FitDay.com. If she records her food and after a month or so of following the diet and exercise plan QT outlined, and STILL ain't gaining weight, then she needs to get her metabolism checked.

In reality, more than 50% of the time when people say "they can't gain weight" they simply don't eat, though. They think they eat quite a bit, but often they have a tendency to be nibblers nad grazers, and when they actually start weighing and measuring and recording, they're under eating.

Excellent point esepcially for woman. I didn't say this but she should be eating often like every two hours ideally 6-8 small meals a day if she is trully a hard gainer. After about a month on a program like this she should be noticing some gains.

 

[1/2man1/2god]

thanks guys ! i appreciate the advice so much

 

[RottenWillow]

i have a girl that i met through work and she is very self conscience about how thin she is...
she is 5' tall and probably 95lbs. she is 24years old .
she was asking me how she can put on 10lbs or so (of good weight)and build muscle around her ass and legs so she fills out jeans a bit better. she must have a very fast metabolism cause gaining any kind of weight has been quite difficult for her .
i really want to help her so all advice is much appreciated!

thanks

Oh I doubt very seriously that's actually the case. With such a tiny amount of lean body mass it wouldn't require very many calories at all to add either body fat or skeletal muscle to to her frame.

She needs a food counts reference to count calories and she needs an inexpensive ($25) food scale to measure portions. I guarantee she'll discover her idea of really eating big has been a massive 1300 calories a day.