new and need help gaining weight

ndj1979

klundy0941 wrote: »

@Sarauk2sf‌ I'm interested in mostly gaining weight for health reasons but I would like some definition to my body while gaining weight. I don't lift weights, I do a mixture of pilates and yoga. I'm 5'5 too by the way.

i would highly recommend a lifting program like 5x5, strong lifts, etc….while you are gaining weight…

DancingMoosie

Yes, I agree, do a lifting program in addition to your yoga and Pilates. Also, make sure your goals are set to gain .5-1lb/wk. Log your exercise and eat back those calories as well. You can eat anything you want, but meeting your protein goal will be important for muscle repair.
Some foods I like and would recommend: pizza(hey, basically all food groups in one slice), cheeseburger (again, all food groups), love frosted mini wheats with soymilk, banana or apple with greek yogurt or peanut butter, egg and avocado sandwiches, stir fry (any and all veggies+protein of you choice), rice, beans.

klundy0941

Where can I find lifting programs to do/any suggestions of programs? I don't have weights at my house, but I do have access to a gym. After I reach my weight I can stop drinking the ensure drinks, but I will need to find other sources of protein/calories of i start working out again.

DancingMoosie

I just looked up Stronglifts 5x5 online and started doing it. Regular food is a great source of protein and calories, I eat it all the time. Ok, that was a bit sarcastic, but you can eat real food--meat, dairy, eggs for protein; beans, legumes, grains, fruit and vegetables--all of it has calories. Just log it and tweak it until you get it right.

Springfield1970

klundy0941 wrote: »

Where can I find lifting programs to do/any suggestions of programs? I don't have weights at my house, but I do have access to a gym. After I reach my weight I can stop drinking the ensure drinks, but I will need to find other sources of protein/calories of i start working out again.

Try Strong Curves by Bret Contraras. Eat 250 cals over maintenance per day. Try and gain half a pound a week. Good luck.

RhineDHP

Here's a summary of StrongLifts 5x5:

Strong Lifts 5x5 Summary

Body Building.com has some beginner workout programs that are free and great for starting out.

Body Building Fun Workout Programs

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JoRocka

Also consider
body by you
convict conditioning
you are your own gym
nerdfitness.com- best beginner body weight workout

klundy0941

thank you everyone! I really appreciate your help.

mandadean

ndj1979 wrote: »

Cavenicula wrote: »

Agree with Josh, keep in mind that with any mass gaining diet, some fat gains are expected.. that being said, you can minimize how much by doing a few things differently...

Carbs are your friends- but watch where you're getting them from.. whole wheat pasta, sweet potatoes, Brown rice and oats are great sources.
You need to be consuming around 50% carbs, 30% protein, 20% fats (almonds, avocado, healthy fats). Of your daily diet.. my fitness pal app does a good job of breaking it down for you.

Avoid eating high ammouts of carbs before bed, you need higher protein for your muscles to grow over night, but carbs tend to go to fat storages.. a whey protein shake will do well before bed, one scoop usually has around 20-25g of protein and very few carbs..

Remember to time your meals and watch your portions, it is really easy to over eat.. the nutritional facts on everything you buy is a great way to find out.. get to know them well and understand it.

that's my two cents.. I've been gaining weight and so far that's what's working for me.. I am also at the gym 6 days a week because there's no point to the diet if you're not exercising, it will just turn to fat!!

REMEMBER!! 1-2 LBS A WEEK TO GAIN IS HEALTHY.. once you start gaining more .. usually means you're gaining unwanted fat!

one book I highly recommend is "power eating" 4th edition by Susan kleiner..

OP - ignore this bro science.

Unless you are high performance athlete meal timing and nutrient timer is not necessary.

if you want to gain weight you need to eat MORE food, period.

and yes, you need a heavy lifting program with progressive overload built into it.

Thank you! Total bro science. Check out www.startingstrength.com for a strength training program that involves progressive overload, designed for real average joes. Awesome resource... Based on real science.