I am a "determined lady"

patriciagillam

I joined to get ideas on how to gain healthy weight. Any ideas out there?

livingleanlivingclean

Lift weights! Heavy ones pair that with eating in a slight caloric surplus...

psuLemon

Focus on getting most of your nutrition from nutrient dense foods but still enjoy treats. Also, if you lift you will make sure some of your gains will be from muscle and not just fat. But you do have to realize that at least 50% of your gains will be fat.

JoRocka

Find maintenance calories.
Eat 250-300 calories over that.
lift weights.
sleep/rest


later rinse repeat

trigden1991

JoRocka wrote: »

Find maintenance calories.
Eat 250-300 calories over that.
lift weights.
sleep/rest


later rinse repeat

Agree but maybe start off with a slightly lower surplus, about 100 then up calories by 50cals everytime your weekly weight gain stalls

JoRocka

trigden1991 wrote: »

JoRocka wrote: »

Find maintenance calories.
Eat 250-300 calories over that.
lift weights.
sleep/rest


later rinse repeat

Agree but maybe start off with a slightly lower surplus, about 100 then up calories by 50cals everytime your weekly weight gain stalls

Any particular reason you would suggest that?

Typically a small surplus of only 100 just gets folded into maintenance and frequently no gains are made because you're spinning your wheels thinking your in a surplus and you aren't- equally no gains and wasted time..

esp for women- get into a clear surplus. a timid gaining program winds up wasting the lifters time.

Brolympus

JoRocka wrote: »

trigden1991 wrote: »

JoRocka wrote: »

Find maintenance calories.
Eat 250-300 calories over that.
lift weights.
sleep/rest


later rinse repeat

Agree but maybe start off with a slightly lower surplus, about 100 then up calories by 50cals everytime your weekly weight gain stalls

Any particular reason you would suggest that?

Typically a small surplus of only 100 just gets folded into maintenance and frequently no gains are made because you're spinning your wheels thinking your in a surplus and you aren't- equally no gains and wasted time..

esp for women- get into a clear surplus. a timid gaining program winds up wasting the lifters time.

^^ wisdom. Nothing worst than being stuck in maintenance land and not knowing it. Time is indeed precious, especially for the ladies since they gain muscle at half the speed we do.