x
Almost there! Please complete this form and click the button below to gain instant access.
EliteFitness.com FREE Email Series: How You Can Use Winstrol, Masteron, HGH, and Testosterone for a Perfect, Muscular Physique!
- -
We hate SPAM and promise to keep your email address safe.
- -

I need a weight gaining shedule


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about I need a weight gaining shedule within the Diet & Bodybuilding category.

Excerpt: Hi ; im new here and want someone to help me with a diet and exercise programme and also suggess me some good steroid to help me boost gaining weight . my height is 178 cm and i weigh 60 kgs for past like 7 years . although im extremely underweight but as for as my health is concerned , i never faced any issues . im good at running and even now at the age of 26 im considered a best runner among my collegues . but this weight thing has always made me feel bad . i request you all ; since i

Read more or register here to join the discussion below...

Results 1 to 8 of 8
  1. #1

    I need a weight gaining shedule

    Hi ; im new here and want someone to help me with a diet and exercise programme and also suggess me some good steroid to help me boost gaining weight .

    my height is 178 cm and i weigh 60 kgs for past like 7 years . although im extremely underweight but as for as my health is concerned , i never faced any issues . im good at running and even now at the age of 26 im considered a best runner among my collegues .

    but this weight thing has always made me feel bad . i request you all ; since i believe most of people here are prefessionals ; please please help me makeup a diet plan and exercise and also suggess some good suppliments .

    im looking forward for your help .

  2. #2
    All Natural
    Join Date
    Jan 2013
    Posts
    12
    Rep Power
    0
    Need important info like
    Have you ever cycled before
    How often are you running a week and for how long
    Do you know where your calorie is at currently
    Hiw are you wirk outs right now. Maybe you dont need gear to begin with.
    Best results are always made in the kitchen

  3. #3
    Da Pope RickRock13's Avatar
    Join Date
    Jan 2011
    Posts
    12,780
    Rep Power
    2752
    This is posted in the wrong section. It needs moved to the diet subforum.
    PM me for help with your cycle, PCT, and discounts from forum sponsors

    Click here for the Best Supplements from N2BM

  4. #4
    Da Pope RickRock13's Avatar
    Join Date
    Jan 2011
    Posts
    12,780
    Rep Power
    2752
    Just got it moved to the right section for you
    PM me for help with your cycle, PCT, and discounts from forum sponsors

    Click here for the Best Supplements from N2BM

  5. #5

    Re: I need a weight gaining shedule

    Quote Quote posted by fiber_hider View Post
    Need important info like
    Have you ever cycled before
    How often are you running a week and for how long
    Do you know where your calorie is at currently
    Hiw are you wirk outs right now. Maybe you dont need gear to begin with.
    Best results are always made in the kitchen
    Never Cycled before
    Run 4-5 miles a week ; depends sometimes mile a day ; skip some day ; on average i run 4-5 miles a week
    i dont know how to calculate my calories but i do take 3 meals a day

  6. #6

    Join Date
    May 2013
    Location
    Leicester
    Posts
    7
    Rep Power
    0

    Re: I need a weight gaining shedule

    You want to build up those distances, then add in some weights and then you'll be getting the results you want. Yu're body will take a little time to adjust to this but if you push it you'll probably end up really hurting yourself.

  7. #7
    Elite Moderator WolfpackAlpha's Avatar
    Join Date
    May 2002
    Posts
    2,235
    Rep Power
    1000

    Re: I need a weight gaining shedule

    At this point forget cycling, you should go with a modified Anabolic diet mixed with HCGenerate and D-spark. That's going to give you maximum gains.

  8. #8
    Amateur Bodybuilder
    Join Date
    Sep 2012
    Location
    Staffordshire, England
    Posts
    304
    Rep Power
    153

    Re: I need a weight gaining shedule

    Hi masim

    I used to be in the place you're at and it's down-right frustrating. However, there are several things you can do to increase your mass. Firstly, can I assume you're of African/Carribean ethnicity?
    What has my ethnicity got to do with this? You may ask. Well, quite a lot actually.

    Knowing your weight, height, and your ethno type gives us an indication of what your frame and make-up is like. Many guys who are thin and tall and of African descent, are genetically and metabolically different from a European thin guy. Mo Farah, is for example, an amazing athlete and is thin but very muscular. Now a white European guy of the same frame and height, and also a distance runner will probably have slightly more body fat and less muscle mass, except for the calves and lower legs. Knowing your descendancy can help focus on the areas that need work, while maximising the potential of areas that need less.

    You say you eat three meals a day. I assume these are spaced out around five hours apart?

    Before you can look and play around with the components of your diet, you need to understand your calorie requirement and how much each macronutrient (protein, carbohydrate, and fats) contributes calorie-wise. The easiest way of doing this is using a rounding up system called Atwater Factors:

    1 gramme of protein = 4 kcalories (or commonly called calories)
    1 gramme of carbohydrates = 4 kcalories
    1 gramme of fat or oil = 9 kcalories
    *1 gramme of alcohol = 7kcals

    * Alcohol is nutritionally empty and should never be considered as part of a diet.

    Energy Balance and Incremental Weight Gain

    You are probably eating in the region of 2300kcals to 2800kcals per day. If what you are consuming daily now is keeping your weight level you can conclude this to be your maintenance level, or energy balance. Now you need to increase this intake by around 500kcals a day to start. This can be achieved by eating another main meal during the day or supplementing your diet with a high calorie carbohydrate/protein shake. These have between 400kcals to 900kcals per serving and usually can be increased with adding milk. All things being equal, you should see a gain of around 0.75 to 1.5Ibs of weight increase per week. If you do not see any progress within two weeks at this level you may want to increase your intake by another 250 to 500kcals.

    So now you've increased your calorie intake what else can you do?

    Well, if you're not a keen athlete and weight gain means to more to you than running everyday, you really need to consider what you want more. I'd strongly suggest that reducing your running frequency to three times a week, and cutting each run down to a mile or two, will spare many calories and lend to weight gain. Don't forget, running or jogging (or any cardiovascular activity) feeds on muscle, carbohydrate, and fat stores, and these fuel stores need to be constantly at their maximum, and untapped, to elicit mixed weight gain.

    What foods do I need to eat?

    Well, for general weight gain (muscle and fat mass) you don't need to focus on the quality of food a champion bodybuilder or competitive athlete will need to observe. I'd advise keeping your diet generally as it is (presuming a normal, balanced diet?). However, I would focus on getting plenty of complex carbohydrates and all sources of natural protein. For example:

    Complex Carbohydrates

    Breakfast cereals
    Oats or oatmeal
    Rice (preferably brown)
    Potatoes
    Yams
    Pasta (preferably brown)
    Wholewheat or brown bread (white will do).

    Protein

    Chicken breast or thighs
    Turkey
    Beef
    Pork (dependant on religious observances)
    Lamb
    Mackeral
    Tuna
    Cod
    Haddock
    Sardines
    Eggs
    Milk (semi or full fat)

    You can mix many variations of the carbohydrates with proteins and stick some salad stuffs and/or veggies with it for nutritional balance. To add taste, add your favourite sauces or condiments but try to use salt sparingly.

    Basically, the trick is to eat more and do less. If you want mor elaboration you're welcome to PM me.

    Best of luck

    Craig

Similar Threads

  1. gaining weight slowly on test cycle then suddenly losing weight
    By yunusmile in forum Anabolic Steroids
    Replies: 3
    Last Post: 09-Dec-2012, 09:31 PM
  2. need help gaining weight.....
    By anton28 in forum Weight Training & Weight Lifting
    Replies: 19
    Last Post: 08-Feb-2008, 05:53 PM
  3. Gaining weight
    By needfasp3ed in forum Weight Training & Weight Lifting
    Replies: 155
    Last Post: 13-Mar-2007, 01:30 PM
  4. Not gaining weight
    By [email protected] in forum Anabolic Steroids
    Replies: 37
    Last Post: 01-Feb-2007, 10:33 PM
  5. Gaining weight
    By JAYMAN014 in forum Diet & Bodybuilding
    Replies: 3
    Last Post: 18-Nov-2003, 04:19 AM
  6. Gaining Weight and don't know why, help!
    By Jami in forum Women's Fitness (Female Bodybuilding and Training)
    Replies: 0
    Last Post: 22-Oct-2003, 04:23 PM
  7. Replies: 4
    Last Post: 19-Jun-2002, 11:27 PM
  8. Need help gaining weight.
    By trinisagaboy in forum Diet & Bodybuilding
    Replies: 0
    Last Post: 30-May-2002, 08:44 PM
  9. Not gaining any weight!!!! HELP!
    By ARN in forum Diet & Bodybuilding
    Replies: 9
    Last Post: 25-Jan-2002, 04:37 PM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •