Putting on muscle.

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h00gy
h00gy Posts: 1 Member
in Goal: Gaining Weight and Body Building
Hello all, in the past year my weight has dropped drastically due to an ulcer as well as some mental health complications. Currently I am seeing a specialist for my stomach but until we find what works for me, I'm somewhat stuck here at the place I'm at now.

This time last year I sat around the 225lbs mark with my weight fluctuating as per normal, whether that month was heavy for work or not. I currently weigh 148lbs and that weight drop is with little to no exercise.

I am just looking for a way to find maybe a meal plan or something of the like that could help me put on some muscle now that I have started to work out more. As well as help me feel full, seeing as I spend most of the day being too nauseous to eat.

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  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited July 2016
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    To build muscle are you looking to bulk? Are you planning to increase calories to put on muscle? If not, plan to recomp?

    As far as muscle building foods, eat protein. For satiety, include foods that are fiber rich, add plenty of healthy fats and protein to your diet.

    You need to follow a progressive overload strength training to program designed to build muscle.

    If you need to meet calories and have a hard time, you can eat calorie dense foods. There is plenty of foods in this list that meet fat and protein needs to help you with fullness.

    http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    edited July 2016
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    To gain weight:
    1. Find your TDEE - Total Daily Energy Expenditure. This is how many calories you need to eat to MAINTAIN weight
    2. For a bulk, eat a surplus over the TDEE. +500 calories = +1lb per week or +250 calories = +0.5lb per week (on average).
    3. Lift during this time. Bulking is the best time to build muscle. Go at +500 calories if you are very skinny, otherwise go at +250 calories (+500 calories WILL build some fat with the muscle, +250 calories means slower progression but less fat gained).
    4. TRACK YOUR CALORIES - have a myfitnesspal account and log everything you put in your mouth, religiously.
    5. Work out on a good program (beginner: SS, SL, ICF3x5, GZCL LP, GreySkull LP, intermediate: PPLPPLx, GZCL, Texas Method, PHAT, PHUL) and be consistent. If you can't bench your bodyweight for reps (as a man) AND squat and deadlift 1.5x bodyweight for reps, do beginner program.
    6. Weight yourself once a week, same time of day. Weight fluctuates due to hundreds of factors... As long as there is a trend in the direction you want, you are golden.

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