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Aero09 · Joined: 14 Jun 2008 Posts: 10

As you can see from the subject I'm trying to gain weight and build muscle. what can I do to gain weight and what should I do to build my body up faster?

Christopheel · Joined: 02 Jul 2007 Posts: 931

«If your the guy in your avatar then it's simple :

Nutrition, read the before posting in diet section on this website. If your lazy :

http://shapefit.com/forum/viewtopic.php?t=4681

and Workout wise :

http://steelmuscle.freeforums.org/design-your-own-resistance-training-program-t131.html

Alicia.mills · Joined: 01 Jan 1970 Posts: 2

Gaining weight works the same way as loosing weight; you must make the "balance uneven". What I mean by that is that normally your body will try and maintain its "comfortable" weight. In order to gain weight you MUST eat more calories than your body burns. Even when you are not working out your body is burning calories. Since you are a young man your body is still growing and using tons of calories to just maintain your weight. I would recommend eating a very large breakfast consisting of 2-5 eggs, a bowl of oatmeal, a piece of fruit like a banana or an orange, and a multivitamin. Between breakfast and lunch I would recommend eating a protein bar or shake and another piece of fruit or veggie like carrots or broccoli. For lunch eat another big meal. Keep it well rounded with protein, complex carbohydrates, and a little fat. Make sure you get some fruits and veggies in there as well. Eat another snack after lunch before dinner. Something again, high in protein and with a little fat. Dont ever let yourself feel hungry. If you get that hungry feeling it means your body is burning up the muscle you've worked so hard in the gym. It takes a lot of work to gain weight. Just like people who want to lose weight, you must make a conscious effort to make the gains you want.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

If you're the chick in the avatar hello Very Happy

. If you're not your advice is a little off.

-If 2-5 eggs, oatmeal, and a piece of fruit are a big meal for a MAN I guess I eat enough for two men because 4 eggs is a small snack for me, try to add in cereal to all of this.

-Protein bars are crap because they are filled with sugar. Stick with solid protein, chicken, tuna, turkey and veggies here.

-Isn't wheat bread a simple carb? Then why would you want complex carbs? If I'm wrong about simple/complex my bad, fruit only for first two meals, breakfast and meal 2.

-Just because you feel hungry doesn't mean that you are burning off muscle. If that was the case then I guess everyone that has ever gone a cut was almost always burning muscle then. But yeah since your bulking you should never be hungry which is a good thing as long as you make good choices in what you eat. Not to mention it could also be lack of water.

-Lift. Eat. Sleep. That is all you need.

I think that was one of my longest posts on here.

swanso5 · Posted: Fri Jun 20, 2008 3:37 am Post subject:

hunger, if not mistaken for thirst is good indicator that you need food...you might not be burning there and then but you will soon maybe...just eat when hungry and there's no problem

Alicia.mills · Joined: 01 Jan 1970 Posts: 2

swanso5 · Posted: Fri Jun 20, 2008 6:55 am Post subject:

um, aren't you meant to write something???

Aero09 · Joined: 14 Jun 2008 Posts: 10

Aero09 · Joined: 14 Jun 2008 Posts: 10

katiesuarez · Joined: 07 Feb 2007 Posts: 342

Aero, Swanso wasn't getting on you for not writing anything. He was aiming that at at Alicia. And yes, she did write something by the "Post subject" heading next to the time and date.

Aero, what are you doing right now in terms of diet and exercise? Are you new to weight lifting?

Aero09 · Joined: 14 Jun 2008 Posts: 10

katiesuarez · Joined: 07 Feb 2007 Posts: 342

As Swanso and Christopheel said, read "Read Before Posting" and decide if you have a proper diet to support muscle gains. You need to lift heavy and if you do not eat enough, you will never grow.

swanso5 · Posted: Sat Jun 21, 2008 5:07 pm Post subject:

katie's endorsing my article...i'm honoured

she's a gun, you listen to her you hear me...

bonebz · Joined: 01 Jan 1970 Posts: 1

davidrick85 · Joined: 01 Jan 1970 Posts: 2

I was a hard gainer before, but what i did helped me gain 25 lbs.

Breakfast:
9 whole eggs (fried or scrabbled or if i had to go to a Lab Hard Boiled)
Apple
Multi-Vit. (4 of the regular ones)

2 hours later i would have a weight gainer shake 4 scoops of it (and for my size thats alot im 5'4" n i was 121lbs at the time)
along with the shake i would have sandwitch bag stuffed with celery

2 hours later lunch:
i would have 2 chicken breast from home on whole wheat bread with some lettuce and tomatoes, or 3 tuna steaks, or if i didnt feel like makin my lunch id eat 4 chickfila sandwiches and have 2 baked potatoes.

2 hours later i would have a weight gainer shake 4 scoops of it (and for my size thats alot im 5'4" n i was 121lbs at the time)
along with the shake i would have sandwitch bag stuffed with tomatoes

3 hours later dinner either a big steak, 2 -3 chicken breast, or 2-3 tuna/ salmon steaks, rice or potatoes, and broccoli.

and about 30 mins to an hour before i go to sleep i would have a shake

i hope this helps, i also would have 1-2 cheat days where i didnt keep as tight on my diet with the shakes but the other days i was on time down to a T.