View Single Post
Old 12-06-2012, 03:06 PM   #4 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default

Fatcapnap has excellent suggestions above. If you are looking to gain weight you are really looking to gain muscle not bodyfat. To do that you need to do weight/resistance training. You said you had trouble lifting heavy weights at the gym. You need to lift heavy for YOU, don't compare yourself to others. Lift weights that allow only 8 repetitions before you can't do another or your form suffers (this is called failure). 8 repetitions have been shown to build strength the fastest. (6 reps build mass fastest, 10+ build endurance.) After you have gained some strength you can increase the weight so you can on do 6 reps to failure.

To build muscle you need protein, you should be getting .75 to 1.0 grams of protein per pound of lean body weight/day. (If you weight 110 pounds with 10% bodyfat then your lean body weight is 99 and you should have 74 to 100 grams of proteing per day. Eat at a surplus of 200 to 500 calories per day and lift those weights and you will add muscle (and weight) and you will look great too.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
rpmcduff is offline   Reply With Quote