Okay, so don’t do any cardio exercises or sports. But a kettle weight you can buy cheaply and learn some exercises so you can build some strength without getting your breathing all messed up. This is what you need, not basketball. Just do it some while you watch TV or some YouTube stuff about keto or whatever you like.
So if you don’t use a tracking app try Cronometer, it’s free. You can program it manually or if you set it up with your information, set it for weight gain and it will plot your values. Enter weigh ins and it will adjust your recommendations when you update your weight or increase your exercise. Enter what you eat, get a cheap kitchen scale if you don’t own one. $10-15. Then you can play with food portions and get close to your macro goals. You will have to eat generous amounts of nutrient dense foods to do it. After a while you probably won’t need to keep it up or maybe like me you’ll enjoy a record of how things are going. Here’s what I came up with to gain weight for you.
It says 28g. of carbs but given your insulin resistance the less carbs the better. You can eat more protein if you like. It’s a lot of fat but there’s a lot of ways to do that. You might need three meals to do it starting but as you are able going to a smaller daily eating window and cutting to two meals as you are able you will benefit from the same amount of food during a smaller window of the day. Don’t snack but eat enough at meals to get you through to the next. Just add these things as you can. You might need a snack starting out. Don’t be hungry. Shoot for eating all your food in an eight hour window at first. This is intermittent fasting or IF. This will help your metabolic issues. All the while you gain weight hopefully. The exercise is important because more muscles means an increased metabolic rate. It will keep your appetite up. It should feel good too. You will have to put some work in but you are young and the time is always now. You should be enjoying life more for a young man and fixing your body health will be the best thing you ever did for yourself. I really wish you luck and I will be watching this thread. Check in and let us know how things are going. If you have a hard time with something we are here. Let the eating begin…