Hey everyone.
As the title suggests, I have some questions concerning my diet. For context, I am 15 and weigh 150lbs at roughly 5'11. I have been naturally thin my entire life, and always have issues finding pants that fit my waist. As a results, I pledge allegiance to elastic. My situation is definitely not as poor as some of the soyboys at my school, but I would like to get in the gym and gain some.
Unfortunately, I fall into many of the traps that people my age often do. This includes processed food, canned soup, ramen noodles, and sugary sweets. Outside of my diet, I also struggle with sleep, dandruff, probably some vitamin deficiencies, and a few other less notable hygiene issues.
My testosterone is also a concern, However I thankfully still have some balls left. I come from quite a masculine bloodline and my dad is still kicking ass at 64. My levels, if I had to guess, are certainly higher than probably 90% of dudes I know. But with my diet and the aggressive chemicals I use daily (Shampoo, mouthwash, conditioner, deodorants, phthalates, etc.) I am certain I can go much higher.
The base questions I bring are as follows. What should I cut from my diet immediately? What should I add immediately? What supplements, if any should I take? Parasites?
As always, If you have any questions about this post, patterns in my generation, or anything else, ask!
If you want to gain weight, eat lots of clean carbohydrates (pasta and rice and whole grains) along with plenty of healthy fats and protein while avoiding sugary and highly processed foods as much as possible. Eating lots of small high carb meals throughout the day will also help with weight gain as it will spike your insulin.
If you want to lose weight (doesn't sound like a concern now as you're still growing), limit your carbohydrates and also your feeding window (skip breakfast and only eat between noon to 8PM AKA Intermittent fasting).
As far as health and hygiene issues, get a water pick (dental irrigator that shoots water between your teeth and clears your gums of debris) if you have the means and use it daily, along with brushing and flossing. Brush your tongue as well. You're going to get some acne just because of your age, but if you stay away from garbage food and only eat meat, fruits, and veggies (and pasta and rice if trying to gain weight), you will have less of an issue.