Need advice!! 🙏

emmytravaille
emmytravaille Posts: 3 Member
in Goal: Gaining Weight and Body Building
Hi, my name is Emmalina I need help gaining muscle weight. I am a wrestler I weight at 125 ish. I want to gain muscle to 130. I need help with what food I can eat or stuff to eat. And EXERCISES!!! PLEASE send me workout routines ECT!!

Replies

  • nossmf
    nossmf Posts: 12,073 Member
    First, welcome for the third time, Emmalina. Asking the same questions in three different forums will likely get you duplicate answers, so I've tried answering differently in each one.

    Gaining muscle comes down to two things:

    Eat to grow
    Exercise to grow

    You need enough calories to gain tissue, so you need to eat more calories than your body needs to stay the same weight. Eat too many more, and the weight you gain will be fat, not what you want. So limit your intake to maintenance + 250 calories or so.

    In addition, the type of calories you eat matter. To build muscle, you need lots of protein, so try to shoot for a floor each day of .7g per pound of bodyweight, which for you is about 88g. But that's the FLOOR, the minimum. You would do well to increase this to 1g/lb BW, or 125-130. This will give the body all the resources it needs to create muscle.

    Now, you need to give the body a reason to build muscle and not store the calories as fat. Yes, lots of protein will still store as fat if you are a couch potato. Exercise is needed, specifically a progressive strength program. Each of those three words is important:

    Progressive - as your body adapts to the exercise, you need to systematically make the exercise harder over time to continue to challenge your body
    Strength - lifting weights is the most obvious, but any activity which challenges strength will qualify, such as swimming, gymnastics, rock climbing, and yes, wrestling
    Program - you need a plan in place for each day, not just "I'm gonna lift something heavy". I pointed out a thread in one of your other posts, but here it is again:

    which-lifting-program-is-the-best-for-you

    Look through, see if any of the plans appeal to you, follow it as written for 6-8 weeks. Over that time if you eat right, you will have gained 1.5-2 lbs, which doesn't sound like a lot, but on your frame, even that small amount will be quite visible.

    Welcome to the family!

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