itsraining

gain weight (read all 3 entries…)
Restarted

Exams have back me off, but now i am back on track.just two days with a traineer and i know exercises help a lot to gain weight. i have starting eating more but need to push through more and get more fats first. any more ideas here ?

Dec 06, 2005, 09:08AM PST


Comments:

subdemon

?

what are you trying to do specifically? Gain lean muscel mass or body fat? Muscel mass takes an increase of protein 1.5 times your body weight. It will mean an extra intake of claories over 500 a day. It will also mean over six small meals a day. It will also mean an increase in free weights and a lessening of cardio work. It could mean wearing warmer clothes, not drinking caffeine etc. Body fat would mean increasing your daily intake of fats up from a health 15 to 30% percent to a 40 to 45 percent level. It could mean increasing dairy products and lessening your veg and fruit intake. Let me know exactly what your goal is and maybe I can help. Good luck.

Dec 06, 2005, 01:50PM PST | Thread | Respond to this

itsraining

Re: ?

i am fisrt planning to add some fats, i think only then i would be able to gain mass, pls tellat more about what totake and what not to in a little.i have started exercising as that makes me hungry and only then i am able to eat enough, rather add more calories then i am spending

Dec 07, 2005, 08:44AM PST | Thread | Respond to this

subdemon

you need to increase your overall calorie intake. Make sure you are eating breakfast, lunch, and dinner. How much do you weigh? The amount of food will be based on your weight. Do you know your body fat? This will determine your safe range level. Dairy products are cheap and easy things to have. Also if you have some money I would suggest buying some Whey protein.
Easy fixes for now:
1. Eat breakfast, Lunch and dinner.
2. Have a glass of whole milk with each meal. (this alone will increase your caloric intake 180×3, 540 calories a day 3500 a week)
3. Exercise, lift weights, stop or cut back on cardio.
4. Try to have a snack between meals, breakfast bar, nuts…
5. Drink a cup of whey protein a day, directly after lifting.
6. It takes a lot of time…You can count on gaining a pound for every extra 3500 calories you consume, expect 1 pound a week, you may not see results until week 3 though. If you aren’t gaining weight eat more.
good luck any question just ask…cheers m8

Dec 07, 2005, 10:16AM PST | Thread | Respond to this

itsraining

i weigh just 43 kg and i am 5’7. i have ni idea abt body fat but sure its very low. as u advised i have started drinkinh milk bet breaks and reduced to caffeine. i will surely be asking u more questions .lets see how i am progreesing for time being, but i surely gonna make this time

Dec 08, 2005, 06:35AM PST | Respond to this

cathibeth

Try Carnation instant breakfast…. several times a day!

Dec 07, 2005, 08:37PM PST | Respond to this

salamista

See this site: http://www.bodybuilding.com/fun/bbmainnut.htm, which contains a lot of articles to read and all very helpful, good luck!

Dec 19, 2005, 01:08PM PST | Respond to this


 

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