5-8 M 150lbs

brent_jauregui1

I am currently 150Lbs and 5 foot 8 and a half (M). I am looking to gain weight I currently eat 3000 calories a day I want to eat more but it is hard because I get full fast I am trying to be 210Lbs eventually by my freshman year in college however I want to be mostly muscle and still fast my 40 time is 5.21. Can anyone give me tips on how to do this and what methods of training to do.

AnnPT77

How old are you now? (I hope the answer is at least 18, because folks younger than that aren't even supposed to join here: They'd be still growing, if not in height at least in body maturation, and the nutritional needs are quite different than for full-sized adults. IDs of those people tend to get deleted eventually.) I can only comment on what's commonly suggested for adults, not for growing young people.

You're wanting to gain 60 pounds, and wanting for most of it to be muscle. A couple of pounds a month would be a very good rate of muscle mass gain for a male, under ideal conditions. Ideal conditions include maleness, relative youth, favorable genetics, a well-designed progressive strength training faithfully performed, good overall nutrition (especially but not exclusively adequate protein), relative newness to strength training, and a calorie surplus (plus maybe some stuff I'm forgetting).

It sounds like you have the maleness and youth, and are working on the calorie surplus. Not sure where you stand on the other stuff.

Do you have two years plus (30 months) available before your freshman year in college? If not, expectations adjustment might be good. Regardless, you can gain whatever you can gain in whatever time you have available, and the process would be the same anyway.

How long have you been eating 3000 calories? Have you gained any weight at all in that time period? If so, how much?

People vary individually, but if I assume you're 17, we'd (statistically speaking) expect you to need roughly 3000 calories daily to maintain your current weight if you were very active, doing heavy physical work, exercise, or sports most days of the week (6-7). (Source:https://www.sailrabbit.com/bmr/).

If you're currently less active than that, 3000 might already be a surplus, but your actual average weight change over 4-6 weeks (minimum) would tell the true story. You'd probably want a surplus around 250-500 calories daily (half a pound to a pound of weight gain per week).

What's your strength program look like? If you don't have one, there are suggestions of programs others like here:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

How's your overall nutrition, and how much protein are you getting? There's a science based calculator and guide here:

https://examine.com/protein-intake-calculator/
https://examine.com/guides/protein-intake/

You also need healthy fats (maybe 0.3-0.45g of fat per pound per day if you were an adult), fiber, micronutrients (like vitamins and minerals), beneficial phytochemicals, pro- and pre-biotics, etc. That's a whole field of study in itself. Just try to get enough protein, enough healthy fats, IMO plenty of varied, colorful veggies/fruits, maybe some whole grains, and hit sensible macro goals. Hit your protein and fat minimums (or exceed them), and you can use carbs to fill out the calorie goal. That'd likely get you close nutritionally. Or it would if you were an adult.

That said, if you're having trouble getting as many calories as you need, fats are more calorie dense, so things like nuts, nut butters, avocados, full-fat dairy, etc., may be helpful. Some people find fats filling, but not all. Another category that some people find less filling is drinks, so if you need more calories, something like mass gainer shakes could be useful. (Check labels. Some of them have skeezy ingredients.)

There's a thread here aimed at "hard gainers", people who have trouble eating all the calories they need. It has a long list of foods and other tips:

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest

You might also get some good out of this one:

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

As far as getting big but staying fast . . . well, some people can be big (muscular) and fast both, but realistically those goals are somewhat in tension with each other. Also, both require time, training, and attention (which can be kind of A Lot). You might need to prioritize somewhat.

If you're still under 18, talk to your coach or phys ed teacher about good exercise programs suitable for you. Talk to a health teacher about nutrition and calorie goals. I'd be they'd be happy to help you, and they're more likely to have age-appropriate advice than us random idiots on the internet.

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AnnPT77

brent_jauregui1 wrote: »

Im also getting around 180 grams of protein on a practice day but i get all of it from dairy or animal products mostly except for like pasta which has some protein ig but i dont eat veggies

Most nutritional experts believe we need fiber and micronutrients. There are some micros and decent fiber in whole grains. There are both of those in fruits, too. Do you eat fruit?

If health and performance are key goals for you, you might want to experiment and work at eating some veggies, too. Taking vitamin pills or similar supplements just isn't the same.

You're not going to gain weight without eating all the calories you burn (maintenance calories), plus a little.

Think about calorie-dense foods (like in the hard gainers thread I linked), and finding how to eat those on some schedule that doesn't make you feel sick. For some people, avoiding eating much right before/after exercise helps with that; for some people, spreading the food over more meals/snacks per day (eating a bit less all at one time) helps with that.

neanderthin

https://community.myfitnesspal.com/en/discussion/10915298/5-8-m-150lbs

[quote] Im also getting around 180 grams of protein on a practice day but i get all of it from dairy or animal products mostly except for like pasta which has some protein ig but i dont eat veggies [quote/]

Well, your basically at a decent weight for your height and suspect you want to maintain your speed or increase it, while trying to also put on muscle and are having a problem eating enough in order to do that.

I've had similar issues over the years (hockey) and I eat pretty much mostly animal protein with minimal plant material and the inherent problem with this is how it effects hormones which is to say once the feeling of having eaten enough, it's almost impossible to continue.

My solution was to consume more carbohydrates which helps dial back that satiating feeling and it allows for most people to eat more, maybe try that, carbs have a funny way for driving hunger. Switch out 30-50g's of protein for more pasta. Pasta was my go to carb and still is if I need them

I suspect your weight training, but to increase speed or maintain speed there's specific exercises for that, and I suspect you know that or are aware which ones those are so now is the time to ratchet that up.

I've always found sleep and sleep quality to be greatly underrated and getting a good 7 to 9 hours a night and generally at the same time every night to be foundational for good health in the general sense but emphasized when certain goals like yours come up. A black, completely dark room I would suggest to be ideal, if at all possible.

Training to increase speed which was always important for me when I played hockey more regularly and more competitively was pretty important and for hockey it's basically all about the legs. For me it was basically squats, deadlifts, lunges, and core. I liked hill sprints, then challenged me quite a bit, and lots of miles on my bike.

good luck. 🙂