Advice

Hi,

I'm about 6ft 175lbs with a little bit of fat but no real muscle. I used to go to the gym but never really progressed, after a while off I decided I want to get into shape, I also have a poor diet due to being a fussy eater. I was wondering if anyone could recommend any supplements to help actually gain muscle

Cheers, Eddie

Yeah the best thing you can buy is FOOD and it always will be, there's no excuse for not putting weight on, it's simple your losing weight, sticking at the same weight, or gaining weight. If its either of the first too your not eating enough calories simple as, and if your eating enough to gain weight and your training is good but your still not getting anywhere your not eating the right foods.

It'll help if you can post the following do we can see how your doing:

Age:
Weight:
Height:
Approx BF%:
Diet in time format e.g

8:00 : 150g porridge, 35g Whey, 1tbsp Flax seed oil

11:00 : 1 Chicken Breast, 2 slices granary bread, 1 Apple

Etc etc. then we can see where your going wrong
HTH
Lee

Age: 19
Weight: 175 lbs
Height: 6ft
Approx BF%: 24.4 % according to a calculator, is that really bad? because I'm sure I'm not that fat
 
 
Breakfast 7:50 - Ham sandwhich
 
Lunch 12-2 (Different lunch times at college) 1/4lb burger + Fries 
 
Tea - Usually some sort of seasoned chicken
 
Unfortunately my diet is quite bad because I'm a fussy eater, but im going to try grin and bear it if i can try sort out a routine of diet and supplement and try build muscle & lose a little weight.
 
Any advice would be appreciated, cheers

Forget supplements, they will do squat for you, that diet is atrocious, no quality foods, mostly processed, far too much time between meals, no veg, no healthy fats etc etc.

Aim for around 2000 Kcals per day split into 5 meals and see how you get on with that after a couple of weeks, you should see some fat loss.

Each meal try to get around 30 grams of protein, and keep the meals within 3 hours, 3 and a half maximum of each other, this will raise your metabolism and aid fat loss, at the moment our metabolism will be really low to preserve the actual low diet your in taking. This is why you are putting on body fat, along with the junk food your eating.

Aim for around 45/50 grams of carbohydrates per meal, and around 10grams of healthy fats i.e olive oil, fish oil etc per meal, avoid saturated fats and sugars.

Drink plenty of liquid in the day, sugar free cordial is a good choice as you'll crave sweet foods but don't give in.

You can also get some proteins and healthy fats from seeds and nuts, for carbs go for low GI foods such as oats, whole grain bread etc, and some protein sources are chicken, beef, pork, turkey, tuna, salmon, eggs.
Egg whites are excellent for protein as there no fat and carbs to them. A whole egg has 6/7 grams of protein and 6 grams of fat, although all the fat is in the yolk (healthy fats so don't worry about eating the yolks to get your fat count), 3.5g of protein is in the white and 3 in the yolk.

Hope you can use this info

How fat would 24% body fat be because that sounds like an awful lot! 
 
Cheers that was info, would have to have raw eggs as i cannot stand them  lol
 
So you think taking additional protein would be pointless then?
 
Thanks for the advice, hopefully I'll start to gain some muscle now :)

Having the eggs raw is possible but isn't advisable, this is due to two reasons 
1) Not all of the protein can be utilized by the body unless the eggs are cooked.
2) you run the risk of contracting Salmonella.
 
and 24% bodyfat will look completely different from person to person, it depends on alot of factors i.e where fat deposits, body shape, skeletal size, posture etc etc. if you could post a front and back torso picture then maybe we could approximate it for you. the only other way is to go to your doctors or a gym/personal trainer/health centre etc to have your bodyfat worked out using an 8 point test.

 
Thats me currently 

hard to tell but id say your looking at around 20% body fat there i don't think your as high as 24%.
thing is its mainly around the waist area which makes it more noticeable as it isnt spread about.
 
start at 2200 kcals per day, that should see some improvement, then monitor your weight and fat loss and lower the calories to suit.