you are very thin, you have a high metabolism and need to build up some fat and muscle. you are 17 years old. How do you gain weight quickly?

Here’s a simple way to gain fat and muscle:
Eat a lot! ~ Proteins (Chicken, meat), Carbs (Oats), and Healthy Fats (Avocado) and drink milk and lots of water! I suggest Googling! There are of lot lists to follow!
Anyways, your diet doesn’t have to perfect, just make sure you have a high calorie intake, eat every three hours, morning, noon, evening.
Supplements I would recommend.
Russian Bear 5000 - great protein to get a lot of calories
Creatine - ProMera Sports CON-CRET. MUST USE WISELY, DRINK LOTS OF WATER, CARRY A GALLON OF WATER WITH YOU TO SCHOOL EVERYDAY!
Okay, for exercise now, these are the most essential and best exercises you should do every time! (Each bullet point is a day, these are FULL-BODY ROUTINES, :
  • BENCH, INCLINE, CLOSE-GRIP - 4x5 HEAVY WEIGHT, MOST Heavy weight you can do at the moment, and after each week add 5 pounds. SQUATS - 4x5, once again HEAVY WEIGHTS YOU CAN DO! DEADLIFT 4X5, and DUMBBELL ROW 4X10 (set by repetitions), so 1 set is 10 reps.
  • HANG CLEANS, POWER CLEANS, HANG SNATCH - 4x5, but take your time mastering these exercises because they are hard and if you mess up it could injure you. So do it LIGHT & RIGHT rather than HEAVY & WRONG! DUMBBELL CURLS, 4X10, once again, what you can do 10 times of the heaviest YOU CAN LIFT AT THE MOMENT. TRICEP EXTENSIONS, and CALVES 4X10
How to follow - WORKOUT 5 DAYS A WEEK with ALTERNATING THE FULL-BODY ROUTINE EXERCISES I LISTED FOR EXAMPLE:
  1. Monday: BENCH, INCLINE, CLOSE-GRIP, SQUATS, DEADLIFT, DUMBBELL ROW
  2. Tuesday: HANG CLEANS, POWER CLEANS, HANG-SNATCH, D/B CURLS, TRICEP EXTENSIONS.
  3. Wednesday: BENCH, INCLINE, CLOSE-GRIP, SQUATS, DEADLIFT, DUMBBELL ROW
  4. Thursday: HANG CLEANS, POWER CLEANS, HANG-SNATCH, D/B CURLS, TRICEP EXTENSIONS.
  5. Friday: BENCH, INCLINE, CLOSE-GRIP, SQUATS, DEADLIFT, DUMBBELL ROW
Next Week start on hang cleans etc. just alternate every other day with the workouts.
For Abs, it is NOT necessary to do separate exercise unless you WANT to. Some good ones are bicycle kicks. The REASON it is NOT necessary is because the exercises I listed are COMPOUND EXERCISES, meaning they workout more muscles in your body, For example, Squats do (quads, hamstrings, calves, abs, lower back) Hang Cleans workout your shoulders and back, so it basically takes kills two birds with one stone.
This is PROVEN METHOD, these are the exercises MOST American football players do!
If you need additional help, feel free to message me!

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