New to weight gain? need help?
klippeke
Posts: 3 Member
Hello, I've just started seriously trying to gain weight since I have been underweight my whole life basically. I have no idea what to do though in terms of calories to take in/exercises to do (I know to lift heavy and I have a gym buddy now that I will start to go to the gym with this week). I've been doing cheerleading 6hrs/week for the past while but just finished season and I want to gain muscle mass now and stay fit. I recently got a few measures in a lab (I did in September as well) and this is what they said:
Weight: 42.6kg (94.0lbs)-September '14
43.7kg (96.4lbs)-March '15
Height: 163cm
% body fat (I was measured two diff ways for this): 14.9% and 20.3%-September (Note- I think 20.3% is more accurate because this
was before I was active with cheerleading)
16.5% and 18.9%-March
Lean body mass: 80.0 lb (81.5%)-September
81.0 lb-March
Total fat mass: 14.01lbs-September
16.01lbs-March
BMI: 16.1-September
16.7-March
I have iron deficiency anemia as well. Sorry for all the info but any advice I can get on what types of food I should be eating/what my macros should be/exercises to do/how many cals I should be eating would be super helpful
I wanna get up to 110/115ish as a goal for the record!!
Weight: 42.6kg (94.0lbs)-September '14
43.7kg (96.4lbs)-March '15
Height: 163cm
% body fat (I was measured two diff ways for this): 14.9% and 20.3%-September (Note- I think 20.3% is more accurate because this
was before I was active with cheerleading)
16.5% and 18.9%-March
Lean body mass: 80.0 lb (81.5%)-September
81.0 lb-March
Total fat mass: 14.01lbs-September
16.01lbs-March
BMI: 16.1-September
16.7-March
I have iron deficiency anemia as well. Sorry for all the info but any advice I can get on what types of food I should be eating/what my macros should be/exercises to do/how many cals I should be eating would be super helpful
I wanna get up to 110/115ish as a goal for the record!! 0
Replies
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get on a lifting program.
Figure out over the course of the month what you are eating- start logging- figure out HOW MUCH you are eating- take a month or so to do this.
I'd suggest daily weekly measuring if you can stand it- monitor if you're actually maintaining your weight- esp now that you are dropping a significant portion of exercise.
So.
what that means.
> Start lifting (starting strength, strong lifts, new rules of lifting)
> Figure out HOW MUCH it takes to maintain the weight you are at right now.
> Add 250-350 calories to that number for the gainz.
Do this for anywhere from 4-8 months- you could hypothetically go longer- but mostly you're going to get sick of it- I like 5-6 months- that's a reasonable time frame for gaining and most women seem to be comfortable with the gain you can make in that time frame without wanting to stab themselves.
Remember bulking is a game of confidence- you have to be comitted to the long term goal- no matter what you feel today. And that means- feeling- OMG I HATE MYSELF I"M SO FAT AND NONE OF MY CLOTHES FIT.
It's part of it- you have to press on.
As far as foods? anything- calorie suprlus means more than macro splits in a bulk.
eat your lean meats- chickens and veggies- salmon- etc etc- round out the calories with ice cream, bagels, beer, pizza, cookies, crackers, nuts... whatever it takes. no bonus points for eating healthy on a bulk.0 -
do everything jo said….
my only addition would be find a structured lifting program and do that and do not design your own ..
starting strength ,new rules of lifting for womb, strong lifts, etc0 -
what that means.
> Start lifting (starting strength, strong lifts, new rules of lifting)
> Figure out HOW MUCH it takes to maintain the weight you are at right now.
> Add 250-350 calories to that number for the gainz.
I got you boo!!! it was there- I just didn't make much of it.
But- yes- it should have gotten more notice.0 -
what that means.
> Start lifting (starting strength, strong lifts, new rules of lifting)
> Figure out HOW MUCH it takes to maintain the weight you are at right now.
> Add 250-350 calories to that number for the gainz.
I got you boo!!! it was there- I just didn't make much of it.
But- yes- it should have gotten more notice.
whoops…
missed that … 0 -
get on a lifting program.
Figure out over the course of the month what you are eating- start logging- figure out HOW MUCH you are eating- take a month or so to do this.
I'd suggest daily weekly measuring if you can stand it- monitor if you're actually maintaining your weight- esp now that you are dropping a significant portion of exercise.
So.
what that means.
> Start lifting (starting strength, strong lifts, new rules of lifting)
> Figure out HOW MUCH it takes to maintain the weight you are at right now.
> Add 250-350 calories to that number for the gainz.
Do this for anywhere from 4-8 months- you could hypothetically go longer- but mostly you're going to get sick of it- I like 5-6 months- that's a reasonable time frame for gaining and most women seem to be comfortable with the gain you can make in that time frame without wanting to stab themselves.
Remember bulking is a game of confidence- you have to be comitted to the long term goal- no matter what you feel today. And that means- feeling- OMG I HATE MYSELF I"M SO FAT AND NONE OF MY CLOTHES FIT.
It's part of it- you have to press on.
As far as foods? anything- calorie suprlus means more than macro splits in a bulk.
eat your lean meats- chickens and veggies- salmon- etc etc- round out the calories with ice cream, bagels, beer, pizza, cookies, crackers, nuts... whatever it takes. no bonus points for eating healthy on a bulk.
this is solid advice, particularly advice about time frame. there is no point bulking for a few weeks and the giving in
0 -
what that means.
> Start lifting (starting strength, strong lifts, new rules of lifting)
> Figure out HOW MUCH it takes to maintain the weight you are at right now.
> Add 250-350 calories to that number for the gainz.
I got you boo!!! it was there- I just didn't make much of it.
But- yes- it should have gotten more notice.
whoops…
missed that …
it's okay- I didn't make a huge to - do about it- and it DID bear repeating!!! so all is good
0 -
Thank you all for the great advice I started tracking my food intake today and will start lifting this week, if any questions arise I will be sure to ask!! 0
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I bulked for about 3 and a half months, gained 10lb, probably half muscle, enjoyed every minute and loved how I looked at the TOP of my bulk, which was a massive surprise to me. I was 15% fat when I started though, so got good ratio on the muscle gains.0
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Thank you all for the great advice I started tracking my food intake today and will start lifting this week, if any questions arise I will be sure to ask!!
I'm so happy for you that you're discovering this at your young age. I wish I'd had the good fortune to do this 20 years ago.......
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Great advice from Jo. I'd just add, get plenty of red meat and leafy greens for the iron deficiency (and/or an iron tablet).
Check out the 'beginners guide to bulking' stickie too.0 -
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