weight gain
Moderators: Boss Man, cassiegose
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ebonysoldier
- STARTING OUT
- Posts: 2
- Joined: Fri May 08, 2009 11:39 am
weight gain
hi i just started on here. im a Martial Artist but i only weigh 126 lbs and i want to gain mass and strength while maintaining speed. Any good ideas for basic foods i want to look at with lots of carbs.
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi,
To gain mass I would start on a weight lifting program and eat lots of protein (your body weight in grams time 1.5-2)and a lot of calories. Fat is a good source of calories as it has 9 calories per gram, while carbs and proteins only have 4 calories per gram. Nuts, avacados, flax, fish, coconut oil, and olive oil are all good sources of fat. For carbs you could eat foods like oatmeal, high fiber cereal, whole wheat pasta/couscous/bread, quinoa, legumes, potatoes, sweet potatoes, barley, and other grains for carbs. For proteins, go for things like eggs/eggwhites, chicken, lean red meat, lean pork, fish (which is also often a great source of healthy fat), low fat/fat free cheese, and soy. And of course eat lots of fruits and veggies. Eating these foods will help you put on muscle instead of fat. If I were you I would eat atleast 3000 calories (probably more if you're active) and make sure you're eating every 2-3 hours. They have a stuff that you can buy that is a weight gainer... i've never looked into it but i know people who take it. I think its basically a high calorie protein drink. You could look into that... or just eat a lot of food.
For gaining strenght and mass you're going to need to overload your muscles by lifting heavy. What are you currently doing for weights? Are you doing a lot of cardio? If so I would cut back on the cardio.
Hope this helps.
Cassie
To gain mass I would start on a weight lifting program and eat lots of protein (your body weight in grams time 1.5-2)and a lot of calories. Fat is a good source of calories as it has 9 calories per gram, while carbs and proteins only have 4 calories per gram. Nuts, avacados, flax, fish, coconut oil, and olive oil are all good sources of fat. For carbs you could eat foods like oatmeal, high fiber cereal, whole wheat pasta/couscous/bread, quinoa, legumes, potatoes, sweet potatoes, barley, and other grains for carbs. For proteins, go for things like eggs/eggwhites, chicken, lean red meat, lean pork, fish (which is also often a great source of healthy fat), low fat/fat free cheese, and soy. And of course eat lots of fruits and veggies. Eating these foods will help you put on muscle instead of fat. If I were you I would eat atleast 3000 calories (probably more if you're active) and make sure you're eating every 2-3 hours. They have a stuff that you can buy that is a weight gainer... i've never looked into it but i know people who take it. I think its basically a high calorie protein drink. You could look into that... or just eat a lot of food.
For gaining strenght and mass you're going to need to overload your muscles by lifting heavy. What are you currently doing for weights? Are you doing a lot of cardio? If so I would cut back on the cardio.
Hope this helps.
Cassie