Gaining weight
#1
FitDay Member
Thread Starter
Join Date: Jul 2010
Posts: 1
Gaining weight
Hello everyone, im new to this forum and new to dieting.
i am currently 155lbs and im looking to increase my weight by eating right and working out.
i know their are alot of weightloss diets out their but can someone point me in the right direction for gaining weight?
i appreaciate the help,
-Skrats
i am currently 155lbs and im looking to increase my weight by eating right and working out.
i know their are alot of weightloss diets out their but can someone point me in the right direction for gaining weight?
i appreaciate the help,
-Skrats
#2
FitDay Premium Member
Join Date: May 2012
Posts: 7
#3
FitDay Member
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Lift heavy (meaning the 4-6 repitition range to failure). Get enough protein to build those muscles. (I assume you want to add muscle not fat.) That means .75 to 1.0 grams of protein per pound of lean body weight. Indulge in foods that are relatively high in naturally occuring Saturated Fats. Red meat, whole milk or cottage cheese come to mind. Saturated fats have been shown to boost testosterone levels in men. This will help you build muscle. Check out Bodybuilding.com. They have lots of information and members with experience gaining weight and muscle.
#5
FitDay Member
Join Date: Feb 2012
Posts: 10
To gain lean mass you only need to go over a few hundred calories per day, or if you're cycling, maybe 1200-1600 per week, since muscle is denser than fat. (coming off we know its about 3500 per lb of fat)
If you're serious about keeping track and gaining as efficiently as possible (i.e. without getting fat at the same time) check out
Lifting for strength (4-5 rep) builds size but lifting for pump (8-12) has been known to work even better. I like to rotate these, which also gives your body the "shock stimulus".
Note, everyone is different, but as beginners, some people can gain upwards of 20 [lean] pounds or more in their first year, provided they have dedication and good nutrition, but returns diminish and after a few years you might be lucky to gain [lean] 5.
If you're serious about keeping track and gaining as efficiently as possible (i.e. without getting fat at the same time) check out
Lifting for strength (4-5 rep) builds size but lifting for pump (8-12) has been known to work even better. I like to rotate these, which also gives your body the "shock stimulus".
Note, everyone is different, but as beginners, some people can gain upwards of 20 [lean] pounds or more in their first year, provided they have dedication and good nutrition, but returns diminish and after a few years you might be lucky to gain [lean] 5.
Last edited by vabeachgirlNYC; 10-23-2012 at 06:17 AM. Reason: removed link