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Routine and diet advice please ! : Community Message Boards
 AuthorTitle / Message Body
nixonchile nixonchile
Sun, Aug 26, 2012 16:08
 Unrated
Routine and diet advice please !
Hello, before anything, I am 18, 6'0 and 145 pounds.
I feel the need to gain some weight, of course the last priority is for that weight to be fat. I need a routine and a little guidance on what to eat.
I'd like to gain some 10~ lbs in a period of 4 to 6 months.

donnasim donnasim
Baton Rouge LA
Sun, Aug 26, 2012 19:08
 Unrated
What a great place to be
Sorry, I don't have that problem

LotsaLbs2Lose LotsaLbs2Lose
NC
Sun, Aug 26, 2012 19:08
 Unrated
Groups/Message Boards w/ that info....
I think we all would LOVE to be in your position, and envy the fact that you are in need of gaining-lean body mass. I recently saw a post on gaining weight, and there is a group call "gaining weight, yes I said gaining" just search "my groups" good luck. I know that if I were you I would consider using proper caloric increases, mostly protein and serious weight training.

rmatt06 rmatt06
Sun, Aug 26, 2012 20:08
 Unrated
Weight training!
Determine how much more you need to eat to gain a pound. To gain a pound, you'll need an excess of 3500 calories above your resting metabolic rate.
Calculate your RMR
Plug your information into the formula. The basic formula is RMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + x. For men, x = 5; for women, x = -161.
Account for your activity level. Since you (hopefully) do not sit still in bed all day, you must account for the calories you burn through activity. Once you have your BMR, use the Harris Benedict Formula below to determine your total daily calorie needs depending on your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9
Evaluate how many additional calories you need to add to your diet.
Eat three meals per day, as well as two snacks
Focus on hefty foods.

Drinks — Try protein shakes, juices or whole milk. Avoid diet sodas.
Breads — Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. Cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.
Vegetables — Look for starchy vegetables (potatoes, peas, corns, carrots, winter squash, beets). Avoid vegetables that are mostly water (broccoli, cauliflower, zucchini, green beans, cucumbers).
Fruit — Choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).
Soups — Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure, you may want to avoid store-bought soups that are high in sodium.
Added oils — When you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and (of course) butter. Less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include shortening and soybean oil (aka vegetable oil).
Spreads — Spreading delicious calorie-rich toppings on toast, crackers, pitas, and any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butters, sour cream, cheese slices, and mayonnaise. For even more calories, mix these with shredded meats like chicken or fish.
Supplements — Some nutritional supplements are designed specifically for weight gain. Investigate brands and products that are suggested for people suffering from illnesses that lead to weight loss, such as Crohn's disease or hyperthyroidism.
Avoid trans fats. Trans fats can increase belly fat, as well as inducing unhealthy insulin levels[3]. Steer clear of margarine, shortening, packaged snack foods, and processed meats.
Eat more protein. A lack of protein in your diet can lead to the loss of lean body mass, even if you're consuming excess calories[4]. Here are some foods to consider [5]:
Boiled soybeans
Soy or whey protein powder
Peanuts or peanut butter
Steak or hamburger
Chicken
Tuna
Building Muscle to Gain Weight
Start weight training
Lift heavy weights for maximum muscle gain.
Supplement your diet with more protein.
Don't get your hopes set on gaining weight in one spot by eating more.
See a doctor.
Weigh yourself at the same time each day.
Avoid binging.

LotsaLbs2Lose LotsaLbs2Lose
NC
Mon, Aug 27, 2012 09:08
 Unrated
I saw Matt's answer on yahoo...
http://answers.yahoo.com/question/index?qid=20090221061545AAgN4JR

LotsaLbs2Lose LotsaLbs2Lose
NC
Mon, Aug 27, 2012 09:08
 Unrated
Found this on Wiki too...
http://www.wikihow.com/Gain-Weight

freakfreeloader freakfreeloader
Edmonton AB
Mon, Aug 27, 2012 11:08
 Unrated
If your a skinny guy and you want to grow, answer is simple chest, shoulders, and biceps. It sounds like you are a ectomorph which means usually thin and have a low percentage of body fat. You are extremely efficient in burning calories and excel in endurance activities. But you want some size. The secret is maximum effort. This is a four-day split workout.
Monday and Thursday
1 BENCH PRESS :3 warmup sets of 5 reps 75% of you max. Then do 4 sets of 5 reps using 85% of you max.
2 CHINUP : Do 4 sets of 6 reps.
3 DIP : Do 3 sets of 8
4 BARBELL CURL : Do 3 sets 8 reps
5 CABLE TRICEPS EXTENSIONS : 2 sets of 15 reps
Also do a core exercise before and after your strength exercise they could be rolling plank, side plank row, one I like to do swiss-ball stir the pot.
Tuesday and Friday
1 DEADLIFT : 3 warmup sets of 5 reps 75% of your max, Then do 4 sets of 5 reps using 85% of your max.
2 DUMBBELL STEPUP : 3 sets of 6 reps.
3 BARBELL HIP RAISE : 3 sets of 8 reps.
4 BACK EXTENSION : 3 sets of 8 reps.
Also do a core exercise before and after your strength exercise. 2 sets on whatever you decide.
You need to add protein to help your muscles recovery and growth. Have a turkeybreast sandwich and a banana before you train. Post workout shake. A protein shake or smoothie should do the trick.
Good luck and don't be in a hurry to gain weight you will grow in size and weight by lifting.

freakfreeloader freakfreeloader
Edmonton AB
Mon, Aug 27, 2012 14:08
 Unrated
Oops thats a Two-Day split sorry.

LotsaLbs2Lose LotsaLbs2Lose
NC
Tue, Aug 28, 2012 09:08
 Unrated
Great advice from Freakfreeloader!
Maybe you should post this on yahoo answers, it's a great one!!!

freakfreeloader freakfreeloader
Edmonton AB
Tue, Aug 28, 2012 11:08
 Unrated
Thanks I have always like to help out young people get started out in training. It's so easy for them to take a wrong turn.

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