weight gain ideas

Unfortunately, cutting your cardio significantly and increasing strength training is probably going to have to be the route you take. If you keep running (I assume you run regular, often) the way you do, gains are going to be really really hard to come by. Start eating more calorie dense foods, nuts, peanut butter, stuff like that which packs a lot of calories in a little bit of food.

Because face it. You want to weigh more, you will HAVE to eat more.

Squats and dead lifts are good all over body exercise that should help build muscle in numerous places. Go for compound lifts. isolation exercises are not going to give you gains nearly as fast.

Lift weights in the 8-12 rep range for 3-4 sets for everybody part. From you maintenance level, eat 500-750 calorie over of nutrient dense food.


A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

I'll send you some of my black cherry cheesecake

Calorie dense foods like nuts..avocado...full fat dairy product...cheese...a bit of good quality icecream...

I joined mfp to put on some weight. Most people say how lucky I am but I don't like my body, think I'm too skinny. Would love to hear some ideas besides eating more, because I eat a ton , on some good ways to do it healthy. I joined golds h gym 2 weeks ago so hopefully I'm on the right track. I have been a runner most of my life so I have the thin build that typically goes with that
I'm currently at 120 lbs wanting to be at least 145 .

There aren't any ways other than consuming a calorie surplus! Most times when I have had very slim male clients who report being hard gainers they are only eating two to three times a day and often have an active job - it's extremely difficult to cram 3000+ calories into just two or three meals. Many serious bodybuilders wake up in the night to supply their muscles with constant fuel - extreme but effective.

Six meals of at least 500 calories is much more palatable than three of at least 1000 calories, if you can't eat that many meals have snacks of calorie dense but nutritious foods including nuts, seeds, dried fruit, full fat hard cheese, oatcakes, granola, block creamed coconut or cocoa powder. Homemade sweet (seeds and fruit) or savoury flapjacks (nuts and cheese) are a practical option, there are recipes online which include protein powder if you wish. Fats are nine calories a gram to protein and carbohydrates four calories, so be sure you are eating healthy high fat wholefoods at every meal (very oily fish like mackerel, nuts, seeds, cocoa, coconut, olives, avocado). These foods supply you with fibre, minerals, vitamins, and essential fatty acids like omega-3s not just calories.

Lift weights in the 8-12 rep range for 3-4 sets for everybody part. From you maintenance level, eat 500-750 calorie over of nutrient dense food.

^^^^^
THIS
And be VERY patient....

Be aware that it might take several years to get where you want. Be patient. Basically eat big, lift big.

Some good articles:

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

http://www.bodyrecomposition.com/muscle-gain/muscle-gain-mistakes.html

http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/