need help gaining weight.....

[anton28]

I've been working out for about 3-4 years now and went from5'11" 139lbs to 185lbs through diet, exercises and supplements, nothing to hard. Im now ready to take the next step and my target weight is around 210-215. What is the best way for me to achieve that? How should i change my died? What are the best supplements i can take to make that jump. Im hoping i can do that with in the next 8-12 months.

Thanks for all the advice.

 

[Scotsman]

The simple answer is that you just need to add calories. Try to add in more protein, "good" carbs, and "good" fats. A quality weight gainer is always helpful for adding calories especially if you have a busy schedule. Don't add too much too soon though, gradually up your cals until you start gaining weight again then slowly add to keep up with your body.

Cheers,
Scotsman

 

[anton28]

what should be my calorie intake for that type of gain?

 

[Sim882]

what should be my calorie intake for that type of gain?

Well, you could up your current calorie intake by 500 (try to work out what your eating now, using something like http://spaz.ca/cronometer/, which is a great site as it automatically records a dairy of your food intake). If your not currently gaining weight, keeping a record of cals will allow you to know your maintenance. The add 500 cals. If this doesn't work after say 2 weeks, add more again (of when this ceases working, add more)

Another, less accurate formula is to estimate your maintenance calories.

There are 2 steps:

(1) Calculate your BMR (Katch & McArdle BMR formula)

BMR = 370 + 26.1 * LBM in KG

(2) Multiply by activity factor (most people here probably qualify as mod to very active. If u just do weights and no cardio its probably mod active, although perhaps very active if u do lots of compound leg movements)

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

 

[anton28]

it seems like food is the the key............................

 

[nimbus]

it seems like food is the the key............................

gaining weight is as simple as a consuming more calories than you burn. What kind of calories you consume and how well you train will significantly influence how much of that weight gain is fat and how much is muscle.

 

[ceo]

what should be my calorie intake for that type of gain?

what's your calorie intake now?

How many grams of protein are you taking in? How many grams carbs? Fats?

Get your protein up to 2 grams per lb. of bodyweight. Drink water throughout the day, 1 gal min., as your weight and protein intake increase, your water consumption will increase. I weigh 220 and I drink 1.5 to 2.5 gals/day, depending on my activity level that day.

Get a good protein drink, take one 2-3 times a day to help with protein intake. Take digestive enzymes to help get the most of your protein. Take probiotics and psyllium husk to help keep digestive tract in tip top shape. Take a good multi-vitamin and research other supps, like creatine, BCAA's too.

Also, what's your training look like? Do you keep a logbook? Are you progressing with weights or reps in each lift every time? Are you still doing the main compound lifts or have you gotten away from the basics and doing things like, one arm dumbell tricep kickbacks?

I could write a frickin novel on all this, but I'm lazy and it's easier to detail it than shotgun it.

 

[Nick_Escalantes]

Eat pasta w/ olive oil, parm. cheese. 1 lbs box cooked is 1600 calories. Including sauce, olive oil (120 calories per tbsp) and parm cheese will probably put you in the 2500 calorie range for the dish.

Split it into two meals. Trust me, you will gain weight eating pasta.

 

[anton28]

Eat pasta w/ olive oil, parm. cheese. 1 lbs box cooked is 1600 calories. Including sauce, olive oil (120 calories per tbsp) and parm cheese will probably put you in the 2500 calorie range for the dish.

Split it into two meals. Trust me, you will gain weight eating pasta.

now will i be gaining fat by eating that stuff?

 

[ceo]

now will i be gaining fat by eating that stuff?

probably. Did you read any other posts, or is this what you're looking for? Someone to lay out an exact diet for you? If that is what you want, I suggest you hire someone and pay them money to give you a diet and a routine.

 

[anton28]

probably. Did you read any other posts, or is this what you're looking for? Someone to lay out an exact diet for you? If that is what you want, I suggest you hire someone and pay them money to give you a diet and a routine.

just trying to get the basics, need a good starting point

 

[LQQNEY1]

Listen to these guys !! Sit down and actually count your calories,carbs,protein, to see what you are taking in and what you think you are taking in. I was the same way and until I did this. I thought I was eating right . I was WRONG !! I am now gaining aprxx 2 lbs/week. I was told that 2 lbs /week is about what you want to keep alot of fat from coming with the weight. My diet has changed from before. I eat every 3 or so hours. Alot of calories/carbs morning through mid day then lighten up on carbs in evening. Don't forget about your protein. And like previously stated add 500 calories/week.

 

[ceo]

just trying to get the basics, need a good starting point

I gave you a good starting point in my first post in this thread. Start counting your protein/carb/fats and figure out cals. too. I can guarantee you're not eating enough.

The next question you ignored was your training. Go read my other post again, then reply.

 

[anton28]

what's your calorie intake now?

How many grams of protein are you taking in? How many grams carbs? Fats?

Get your protein up to 2 grams per lb. of bodyweight. Drink water throughout the day, 1 gal min., as your weight and protein intake increase, your water consumption will increase. I weigh 220 and I drink 1.5 to 2.5 gals/day, depending on my activity level that day.

Get a good protein drink, take one 2-3 times a day to help with protein intake. Take digestive enzymes to help get the most of your protein. Take probiotics and psyllium husk to help keep digestive tract in tip top shape. Take a good multi-vitamin and research other supps, like creatine, BCAA's too.

Also, what's your training look like? Do you keep a logbook? Are you progressing with weights or reps in each lift every time? Are you still doing the main compound lifts or have you gotten away from the basics and doing things like, one arm dumbell tricep kickbacks?

I could write a frickin novel on all this, but I'm lazy and it's easier to detail it than shotgun it.

im in the gym 5 days a week, i dont keep a log book, im progressing with weights and i use dumbells for most of the upper body work out.
My work out looks like this
Monday---Back
Tuesday----Chest
Wednesday-----legs
Thursday----bi's tri's
Friday----shoulders

I do 6-8reps and 4 sets per body part.

What do you think?

 

[ceo]

im in the gym 5 days a week, i dont keep a log book, im progressing with weights and i use dumbells for most of the upper body work out.
My work out looks like this
Monday---Back
Tuesday----Chest
Wednesday-----legs
Thursday----bi's tri's
Friday----shoulders

I do 6-8reps and 4 sets per body part.

What do you think?

How do you know you're truly progressing if you don't keep a logbook? What happens when you get to a point where you can't progress on a lift? I think you should keep a logbook for sure. I'd also make sure you are doing the major compoun lifts like BarBell bench press (I prefer incline myself), Deadlifts, Squats, also BarBell military press.

You'll grow again doing your routine (keeping a logbook to make sure you are moving the weight up every week)...AND...eating 2 grams of protein per pound of bodyweight, drinking 1.5 gals water/day, taking in plenty of good carbs, and make sure you get your good fats - fish oil, flax oil, olive oil.

Eat your protein first, then your carbs. Don't mix carbs and fats. Make sure you eat your vegetables!!! You should probably take 2 tblsp psyllium husk (or a dose of metamucil) an hour after breakfast (don't take your vitamins or any meds with this. Take them at least an hour before). Take a good probiotic with at least 4 billion organisms. Possibly look into taking a protease enzyme to also help digest all the protein you'll be eating/drinking.

For me, once I hit a weight plateau, it took a pretty big push (eating enough) to get me past that, then I had to maintain that (eating volume) for a while to maintain that weight and get my body used to a new (heavier) bodyweight homeostasis. I'm still pushing!

 

[anton28]

How do you know you're truly progressing if you don't keep a logbook? What happens when you get to a point where you can't progress on a lift? I think you should keep a logbook for sure. I'd also make sure you are doing the major compoun lifts like BarBell bench press (I prefer incline myself), Deadlifts, Squats, also BarBell military press.

You'll grow again doing your routine (keeping a logbook to make sure you are moving the weight up every week)...AND...eating 2 grams of protein per pound of bodyweight, drinking 1.5 gals water/day, taking in plenty of good carbs, and make sure you get your good fats - fish oil, flax oil, olive oil.

Eat your protein first, then your carbs. Don't mix carbs and fats. Make sure you eat your vegetables!!! You should probably take 2 tblsp psyllium husk (or a dose of metamucil) an hour after breakfast (don't take your vitamins or any meds with this. Take them at least an hour before). Take a good probiotic with at least 4 billion organisms. Possibly look into taking a protease enzyme to also help digest all the protein you'll be eating/drinking.

For me, once I hit a weight plateau, it took a pretty big push (eating enough) to get me past that, then I had to maintain that (eating volume) for a while to maintain that weight and get my body used to a new (heavier) bodyweight homeostasis. I'm still pushing!

wow you've been more than helpful i will take all of your advice and start from there......thank you

 

[ceo]

wow you've been more than helpful i will take all of your advice and start from there......thank you

You're welcome! Keep asking questions and doing searches. Read the forums. Check out the training forum stickies and threads for ideas too.

 

[Sculelos]

Yeah you just gotta eat, if your like me you have to eat a ton to gain weight. I eat around 7,000 calories a day when bulking, so yeah I've gained 4lbs in a month doing that... which is good, thats what I aim for. Currently only at 210lbs so I'm not sure what I'll need to eat when I have even more muscle... might need around that just to maintain.

But my point is if your not gaining weight eat more, you will get bigger Guaranteed.

 

[ceo]

Yeah you just gotta eat, if your like me you have to eat a ton to gain weight. I eat around 7,000 calories a day when bulking, so yeah I've gained 4lbs in a month doing that... which is good, thats what I aim for. Currently only at 210lbs so I'm not sure what I'll need to eat when I have even more muscle... might need around that just to maintain.

But my point is if your not gaining weight eat more, you will get bigger Guaranteed.

Hey bro! I was actually thinking of your situation when I was replying to his posts! Anton28, you should check out Sculelos' log. This guy has put on 30 lbs. eating and doing a 3x5 style training focusing on progressing on basic compound lifts.

Sculelos, usually weight gains come in spurts. Your body resists because it is used to being at a lighter weight. That's why you really have to push it outside that comfortable level. You may have to eat 8000 cals, or 10,000 cals. You may need to get in 2.5 grams of protein/lb. bodyweight instead of just 2.

Once you've held on to a certain weight level for about 6 months, it's yours though. If you stay around 210 for 6 months, you could maintain 210 with far fewer calories.

Keep working hard!

 

[b fold the truth]

Still would like to see a weekly schedule of what you have eaten, exactly, over the last 7 days.