Kindly reply.
saurabh26
Posts: 41 Member
Hey guys, I am skinny atm and need to gain around 10 kgs. I want to gain weight in such a way that I get abs too while gaining. Is that possible or do I have to gain first and then focus on my abs?
Please let me know. Thanks in advance.
Please let me know. Thanks in advance.
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Replies
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This might do better in the gaining weight/bodybuilding section. You can report the post and ask the mods to move it for you.1
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It's possible if you eat well and exercise. Your best bet is to take part in strength training to build overall muscle, which will also build your ab muscles. An example of what you can do is a full body scheme 3 times a week with either bodyweight exercises (push-ups, pull up, squats/single leg squats, leg raises, indoor/rock climbing, HIIT/sprints, gymnastics, that type of work) or with compound lifts (deadlifts, squats, bench press, row and pull up, crossfit like workouts or kettlebell exercises) in a gym with a trainer. In addition, find out how much you need to eat to maintain your weight and add 500 kcal to this. If you're still not gaining weight, add another 200-500 kcal until you do. Aim to gain up to 1 kg per month.
In short: just try, it's possible if you eat clean and exercise, for many people strength training combined with eating more works well.1 -
Yeah that's probably doable. Just eat in a slight caloric surplus (~250 cals) and follow a lifting program with progressive overload.1
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Probably not too possible if you don't have abs at your current weight. Focus on eating in a surplus to gain weight. Use a progressive lifting program to build muscle and then when you cut, you may be able to see them.3
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You are likely going to need to gain and then cut to see abs. Follow a progressive lifting routine while you are gaining weight to ensure that you are adding muscle. All the ab exercises in the world won't help if you don't have other muscle to support their growth.1
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We would all love to have our cake and eat it too, but you can't gain abs while adding weight; because your body will natural increase body fat as well. You get abs after you develop the muscle and cut off the fat you gained. There is a reason you need to cut after a bulk. But if you want to minimize fat gain, do a lean bulk (so 250-500 calories over maintenance).You are likely going to need to gain and then cut to see abs. Follow a progressive lifting routine while you are gaining weight to ensure that you are adding muscle. All the ab exercises in the world won't help if you don't have other muscle to support their growth.
This.3 -
StongerBiggerFaster wrote: »Probably not too possible if you don't have abs at your current weight. Focus on eating in a surplus to gain weight. Use a progressive lifting program to build muscle and then when you cut, you may be able to see them.
I weigh around 140 lbs with a height 5'10. I don't have abs rn. I have gained weight in the past 6 months. I just weighed around 100 lbs when I started. The problem is I can't hit the gym for a month now as I have my exams. Should I continue taking extra 500 calories? Are you sure that won't result in belly fat? If it does, is it okay to gain 2-3 kgs?0 -
weigh around 140 lbs with a height 5'10. I don't have abs rn. I have gained weight in the past 6 months. I just weighed around 100 lbs when I started. The problem is I can't hit the gym for a month now as I have my exams. Should I continue taking extra 500 calories? Are you sure that won't result in belly fat? If it does, is it okay to gain 2-3 kgs?0
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You are at a healthy weight now for your height so it may not be necessary, but it probably won't hurt to gain another 3 kg either. Perhaps, is it possible to go for a run twice a week for 15 minutes and take 15 min to do a few bodyweight exercises every other day? If you do a circuit of: bodyweight squats, single leg if you're strong, pushups/diamond pushups, leg raises and pull ups, you're pretty much set. E.g. 15 pushups -> 15 squats -> 5 pull ups -> 10 leg raises, repeat 5 times or however many to fill 15 minutes.0
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If your doing body weight and some resistance training you,ll gain some of the weight AND build the abs at the same time! As has been previously said you wont need to increase your calorie intake too much. Good Luck!0
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StongerBiggerFaster wrote: »Probably not too possible if you don't have abs at your current weight. Focus on eating in a surplus to gain weight. Use a progressive lifting program to build muscle and then when you cut, you may be able to see them.
I weigh around 140 lbs with a height 5'10. I don't have abs rn. I have gained weight in the past 6 months. I just weighed around 100 lbs when I started. The problem is I can't hit the gym for a month now as I have my exams. Should I continue taking extra 500 calories? Are you sure that won't result in belly fat? If it does, is it okay to gain 2-3 kgs?
if you can't hit the gym for a month then I would suggest not eating in a surplus as all your gains will be fat4 -
You are at a healthy weight now for your height so it may not be necessary, but it probably won't hurt to gain another 3 kg either. Perhaps, is it possible to go for a run twice a week for 15 minutes and take 15 min to do a few bodyweight exercises every other day? If you do a circuit of: bodyweight squats, single leg if you're strong, pushups/diamond pushups, leg raises and pull ups, you're pretty much set. E.g. 15 pushups -> 15 squats -> 5 pull ups -> 10 leg raises, repeat 5 times or however many to fill 15 minutes.
Thanks a lot bro0 -
Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.3 -
coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?0 -
Eat clean foods with 500 calories over ur maintence. Do abs almost every day along with ur normal workouts. Don't eat too much "bad" foods and your body fat will not rise too much0
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landshark28 wrote: »Eat clean foods with 500 calories over ur maintence. Do abs almost every day along with ur normal workouts. Don't eat too much "bad" foods and your body fat will not rise too much
Bad foods do not cause excess bodyfat but rather it has to do with the size of the surplus.. as well as inadequate training stimulus.
500 over maintenance is fine if OP is male, if OP is female I wouldn't go above 250.1 -
Abs at 7% body fat.1
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JeromeBarry1 wrote: »Abs at 7% body fat.
Sub 10 for most males will get good enough for abs.2 -
landshark28 wrote: »Eat clean foods with 500 calories over ur maintence. Do abs almost every day along with ur normal workouts. Don't eat too much "bad" foods and your body fat will not rise too much
As @sardelsa stated, the types of food you eat only impacts nutrition, not fat storage. Also, there is no reason to work abs daily. Too much of something can cause recovery issues and limit what is important (compound lifts). And the bold is completely false.
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coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).1 -
coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out actively recovering (the next one or two days after a workout).
Hey, I appreciate your thought but I'm not a big foodie. To gain weight, I have to complete 3000 calories per day. A scoop of BSN gives me around 650 calories which helps me in reaching my goal. Also, I read cardio isn't meant for me as I'm gaining. But a 15 mins running twice a week is beneficial. Right?0 -
coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.0 -
coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.
Thanks a lot mate. I don't want to wait for an extra month though. I'm planning to workout at my home. Shall workout and take extra 500 calories. I hope that works for me0 -
coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.
Thanks a lot mate. I don't want to wait for an extra month though. I'm planning to workout at my home. Shall workout and take extra 500 calories. I hope that works for me
What kind of workout are you doing? Is there a progressive overload component to it? Doing general working out is going to be inefficient. You should follow a structure plan to force your muscles to get stronger. So if anything, get on a BW program that is predesigned and tested.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out actively recovering (the next one or two days after a workout).
Hey, I appreciate your thought but I'm not a big foodie. To gain weight, I have to complete 3000 calories per day. A scoop of BSN gives me around 650 calories which helps me in reaching my goal. Also, I read cardio isn't meant for me as I'm gaining. But a 15 mins running twice a week is beneficial. Right?
Cardio won't help your muscle gainz, correct. But cardiovascular fitness is generally good for everyone, so 15 minutes twice a week is a good goal for yourself and won't detract from your muscle mass building enough to matter, provided you don't want to be Mr. Olympia huge. IMO getting swole doesn't mean a thing if your cardiovascular fitness is *kitten*.
Fair warning, protein supplementation is all well and good but protein shakes (or whatever form your supplementation with powder takes) are called supplements for a reason, they shouldn't be a meal replacement. On non-training days eat that 650 calories another way. Roasted chicken breast, vegetables, BLTs, whatever. I'm not one to advise you there because my diet's different from yours, but mix it up. It's not about being a foodie, it's eating for optimal nutrition.0 -
coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.
Whey has the greater amount of leucine, sure, but whey also has lactose and a couple of amino acids that humans were not built to digest (but most have developed the ability to digest over time). By eating 3k calories/day and consuming 0.7 to 1gram of protein per pound of body weight OP is all ready consuming more protein than their body requires. Their body is just going to eliminate the rest. Same with all of us here who supplement protein intake. Soy powder is a legit option and it's my personal preference to dilute whey with soy because I'm one of the people with a dairy sensitivity.
Added sugar is empty carbs. If OP wants to bulk while working out why not eat those as carbs with nutritional value.0 -
coopergirl15 wrote: »coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.
Whey has the greater amount of leucine, sure, but whey also has lactose and a couple of amino acids that humans were not built to digest (but most have developed the ability to digest over time). By eating 3k calories/day and consuming 0.7 to 1gram of protein per pound of body weight OP is all ready consuming more protein than their body requires. Their body is just going to eliminate the rest. Same with all of us here who supplement protein intake. Soy powder is a legit option and it's my personal preference to dilute whey with soy because I'm one of the people with a dairy sensitivity.
Added sugar is empty carbs. If OP wants to bulk while working out why not eat those as carbs with nutritional value.
A lot of humans have developed the ability to consume and digest dairy. If you aren't lactose, there is no reason to actually restrict it. If you are concerned with that, then consuming an isolate is a good alternative. If even that is an issue, then egg protein would be ideal. You can consume a soy protein if you prefer, but it's inferior to many other types of protein.
Sugar isn't really an empty calorie. Considering many people can address nutritional requirements in a deficit and even more so at maintenance, there really isn't a need to consume more nutrients than your body needs. You honestly don't get extra credit or anything. Does this mean that you should just eat a bunch of sugar or candy? Absolutely not. But if you are a person who struggles to consume a high amount of calories, than you need to consume calorie dense foods and incorporating treats is a great way to do so. And lets not forget, sugar is not an empty calorie. It provides your body with energy. Depending on the type of sugar and accompanying nutrients, will determine it's absorption rate. Often, consuming fast acting carbs pre-workout, would be a great source of energy to support a workout. Post workout, sugar/carbs help maximizing MPS along with protein, help prevent protein degradation and can support recovery.
Ultimately, nutrition is about context. You have to look at the overall picture to see if it addresses your requirements. If you restrict sugar because "it's empty", but fail to meet your energy requirements to get you in a surplus, your plan is going to fail. And after the failure, we are going to be having the same conversation as we currently are. What I tend to recommend, and many in the fitness industry do too, is keeping treats to about 10 to 20% of your daily intake.2 -
coopergirl15 wrote: »coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.
Whey has the greater amount of leucine, sure, but whey also has lactose and a couple of amino acids that humans were not built to digest (but most have developed the ability to digest over time). By eating 3k calories/day and consuming 0.7 to 1gram of protein per pound of body weight OP is all ready consuming more protein than their body requires. Their body is just going to eliminate the rest. Same with all of us here who supplement protein intake. Soy powder is a legit option and it's my personal preference to dilute whey with soy because I'm one of the people with a dairy sensitivity.
Added sugar is empty carbs. If OP wants to bulk while working out why not eat those as carbs with nutritional value.
A lot of humans have developed the ability to consume and digest dairy. If you aren't lactose, there is no reason to actually restrict it. If you are concerned with that, then consuming an isolate is a good alternative. If even that is an issue, then egg protein would be ideal. You can consume a soy protein if you prefer, but it's inferior to many other types of protein.
Sugar isn't really an empty calorie. Considering many people can address nutritional requirements in a deficit and even more so at maintenance, there really isn't a need to consume more nutrients than your body needs. You honestly don't get extra credit or anything. Does this mean that you should just eat a bunch of sugar or candy? Absolutely not. But if you are a person who struggles to consume a high amount of calories, than you need to consume calorie dense foods and incorporating treats is a great way to do so. And lets not forget, sugar is not an empty calorie. It provides your body with energy. Depending on the type of sugar and accompanying nutrients, will determine it's absorption rate. Often, consuming fast acting carbs pre-workout, would be a great source of energy to support a workout. Post workout, sugar/carbs help maximizing MPS along with protein, help prevent protein degradation and can support recovery.
Ultimately, nutrition is about context. You have to look at the overall picture to see if it addresses your requirements. If you restrict sugar because "it's empty", but fail to meet your energy requirements to get you in a surplus, your plan is going to fail. And after the failure, we are going to be having the same conversation as we currently are. What I tend to recommend, and many in the fitness industry do too, is keeping treats to about 10 to 20% of your daily intake.
65% of the world's population is lactose intolerant. Agreed that egg protein is a good alternative protein source. It's also not something sold for cheap at bulk food stores. At least not the ones where I live. Since OP is a student, quite frankly protein supplements are $$$. I was suggesting a cheap, effective, healthier alternative to the protein powder OP wanted.
It seems like you're conflating added sugar (empty carbs) and carbs in general? They're carbs but have no nutritional value in comparison to carbs delivered in whole wheat bread or whole fruit or what have you. Thus "empty." The disadvantages of added sugar are outlined here: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/added-sugar/art-20045328
Treats have their place. It's OK to "treat" where applicable but the rest of the time, eat nutritious calorically dense foods like tahini, nuts, whole wheat bread, avocados etc. The 80/20 or 90/10 guideline you mentioned. You still get energy for workouts or recovery, plus the energy lasts longer and you don't run the risk of fielding the possible side effects of too much added sugar in the diet (metabolic syndrome, liver damage, an increase in uric acid levels, etc).
No you don't get brownie points for eating clean when bulking, but all things in moderation comes to mind given the above.0 -
coopergirl15 wrote: »coopergirl15 wrote: »coopergirl15 wrote: »coopergirl15 wrote: »Agree re: lean bulk while lifting or doing calisthenics. Focus on more than your abs...all the core muscles, especially the transverse abdominals, are needed for a nicely defined core. And those muscles will only be visible after you cut. I believe for men abs are only visible at 12% body fat or below, and women start getting ab definition at 22% body fat and below.
You don't need to hit a gym. Load up body weight workout vids on YouTube or use websites like bodybuilding.com that post body weight training circuits. Calisthenics can build muscle just as well as weight training. Plus, working out can help you focus and relieve stress, therefore possibly helping with your mental clarity during your exams. Good luck to you.
Thanks a lot. Also is it okay if I'm taking a weight gainer (BSN true mass) without hitting the gym?
I wouldn't recommend BSN True Mass after looking at its nutrition content. I would look at protein powders in the natural foods section of your local grocery store and read the nutrition label carefully before buying to make sure they have a minimal amount of, or no, added sugars. Or you can do what I do, which is go to a bulk foods store, pick up bulk whey powder and soy powder and mix them together 70% whey to 30% soy (or whatever ratio you want). Much cheaper, no added sugars.
Protein supplementation is a good thing when you're working out or the day after. It'll assist in building muscle mass. A good rule is to shoot for consuming 0.7 to 1 gram of protein per pound of your current body weight. I always have protein shakes using the home made protein powder after a workout and usually the day after a workout while I'm healing.
It is not necessary to consume additional protein if you're not working out. There are guidelines out there for "sedentary" protein consumption, follow them on days you're not working out or actively recovering (the next one or two days after a workout).
Why would you dilute whey with a soy protein; whey has the highest concentration of leucine which stimulates protein synthesis. And there is nothing wrong with added sugar. It has a purposes, especially while bulking.
OP, if you need to get calories, look at the below thread. And if you want to run, you can, you just have to make sure you can keep up with the calories.
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest
Also OP, if you aren't going to work out, then don't work on gaining weight, it will be pure fat. There is nothing wrong with waiting that extra month.
Whey has the greater amount of leucine, sure, but whey also has lactose and a couple of amino acids that humans were not built to digest (but most have developed the ability to digest over time). By eating 3k calories/day and consuming 0.7 to 1gram of protein per pound of body weight OP is all ready consuming more protein than their body requires. Their body is just going to eliminate the rest. Same with all of us here who supplement protein intake. Soy powder is a legit option and it's my personal preference to dilute whey with soy because I'm one of the people with a dairy sensitivity.
Added sugar is empty carbs. If OP wants to bulk while working out why not eat those as carbs with nutritional value.
A lot of humans have developed the ability to consume and digest dairy. If you aren't lactose, there is no reason to actually restrict it. If you are concerned with that, then consuming an isolate is a good alternative. If even that is an issue, then egg protein would be ideal. You can consume a soy protein if you prefer, but it's inferior to many other types of protein.
Sugar isn't really an empty calorie. Considering many people can address nutritional requirements in a deficit and even more so at maintenance, there really isn't a need to consume more nutrients than your body needs. You honestly don't get extra credit or anything. Does this mean that you should just eat a bunch of sugar or candy? Absolutely not. But if you are a person who struggles to consume a high amount of calories, than you need to consume calorie dense foods and incorporating treats is a great way to do so. And lets not forget, sugar is not an empty calorie. It provides your body with energy. Depending on the type of sugar and accompanying nutrients, will determine it's absorption rate. Often, consuming fast acting carbs pre-workout, would be a great source of energy to support a workout. Post workout, sugar/carbs help maximizing MPS along with protein, help prevent protein degradation and can support recovery.
Ultimately, nutrition is about context. You have to look at the overall picture to see if it addresses your requirements. If you restrict sugar because "it's empty", but fail to meet your energy requirements to get you in a surplus, your plan is going to fail. And after the failure, we are going to be having the same conversation as we currently are. What I tend to recommend, and many in the fitness industry do too, is keeping treats to about 10 to 20% of your daily intake.
65% of the world's population is lactose intolerant. Agreed that egg protein is a good alternative protein source. It's also not something sold in for cheap at bulk food stores. At least not the ones where I live. Since OP is a student, quite frankly protein supplements are $$$. I was suggesting a cheap, effective, healthier alternative to the protein powder OP wanted.
It seems like you're conflating added sugar (empty carbs) and carbs in general? They're carbs but have no nutritional value in comparison to carbs delivered in bread or whole fruit or what have you. Thus "empty." The disadvantages of added sugar are outlined here: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/added-sugar/art-20045328
Treats have their place. It's OK to "treat" where applicable but the rest of the time, eat nutritious calorically dense foods like tahini, nuts, whole wheat bread, avocados etc. The 80/20 or 90/10 guideline you mentioned. You still get energy for workouts or recovery, plus the energy lasts longer and you don't run the risk of fielding the possible side effects of too much added sugar in the diet (metabolic syndrome, liver damage, an increase in uric acid levels, etc).
No you don't get brownie points for eating clean when bulking, but all things in moderation comes to mind given the above.
Re lactose: if the OP isn't lactose, there is no reason to avoid it. In fact, if you look at cost per gram of protein, nothing is cheaper than a whey protein. And consider, they are a college student, it would make for an easy snack.
You still seem to be failing on understanding dietary context. I full understand that adverse effects of added sugar in those who are obese and/or inactive. I full understand the possible links many of those diseases too, but the studies are on obese individuals; not lean individuals who tend to be more insulin sensitive vs resistant. The application of such possibilities do NOT apply to the OP (again, still advocating for 90/10 or 80/20).
A person who is already struggling to get adequate calories, should not put a ton of extra limitations on their diet. While trying to add weight, you need an energy surplus. No matter how clean you eat, if you cannot achieve that constant metabolic state, you will fail. I can't tell you how many people come back here time and time again because they try to listen to the advice you give because they read online why you shouldn't eat added sugar.
In all reality, I'd take a look at some of the advice and knowledge from Dr. Layne Norton. He holds his PhD in nutritional science and has a ton of solid information. He was a record holder in powerlifting and bodybuilding. He is also a flexible dieter.
https://www.youtube.com/watch?v=ApKsdvGCGJw
http://community.myfitnesspal.com/en/discussion/10503952/bro-do-you-even-eat-clean/p12
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