I am here to GAIN weight

I totally understand the challenge. I just spent a few months putting 35 p0unds of muscle onto a 20 year old aspiring football player. We did it, but it was a lot of work. It is easier to get the pounds off than add them on without steroids or junk food, but you're on the right track. Not too much to add, since you got some good tips here from other posters, but I would suggest that even on upper body days, you find a way to get some squats in. There is some solid new research that looked at men (sorry ladies, we can only extrapolate that the findings SHOULD be similar for women) who did two joint exercises using large muscle groups (specifically squats or leg presses which involve the knees and hips and several large muscles). Researchers hypothesized that since these specific exercises cause the body to release testosterone into the system at a higher rate than other exercises, that with the increased levels, other muscles would be able to tap into the free flowing testosterone and build at a faster rate than they would without the squat induced release. The results, explained simply, were that the subject group actually experienced an average of 20% increased growth in upper body size and strength compared to those who worked their upper bodies without the pre-workout squat induced flush of testosterone.

I have been using this finding and am finding it to really make a difference, especially for those who have a hard time gaining. No reason not to give it a try. It's a natural way to make it a bit easier for you to put on some extra bulk. Just eat clean, consume plenty of beans and nuts (good protein and higher in calories). Get plenty of healthy fats and complex carbs and you will see a difference if you really stick with it. Diet for you is critical as is tracking calories because you're likely to think you're consuming more calories than you actually are. I got pretty good at designing meals that topped 1,500 CLEAN calories. Get creative and you'll do the same and find new favorites. Good luck!!

I have leg day on friday, and squats are definitely the foundation of the workout. I can barely walk every weekend since I do my long run the next day. No way I could do squats to my full potential every workout. haha

hey! Welcome!

I know it can be just as hard to gain weight as it is to lose, if not harder!

I would bulk up on healthy fats, like salmon (or any oily fish) and avocado and nuts!! Mmmmmm!! Lots of calories in those :bigsmile:

Also, yes, pasta and rice

Good luck

I agree! A lot of protein, healthy fats, and whole grain carbs. I would only worry about added sugars and not natural sugars.

OK so wait... if I wake up tomorrow and my legs are ridiculously sore... I should still do squats at the gym???? Doesn't that go against everything that says if you don't let your muscles fully recover in between workouts they won't grow the best they can? :sick:

I probably didn't explain myself well. Yes, you're right.You do need to give your muscles 48 hours between workouts. As the previous poster said, that doesn't mean you can't stretch and very lightly work the sore muscles you worked the previous day. In fact, usually they'll feel much better after some good stretching. But they WILL recover better and you'll get better repair/growth if you do give yourself the 48 hour rest. That's a standard that I'm a stickler about. So you are right on there about the rest.

If you're squeezing in squats/leg presses every other day and you're pairing that with the areas you are seeking big growth in, then on the alternate day, you can work the remaining areas of your body. And after 4 or 5 weeks, switch it up and pair other areas with your squat/leg press days so you don't get in a rut.

I hope that makes better sense. If not, let me know.

It's awesome that you have a dietician working out a meal plan for you. That'll keep you on track and I suspect will gear you toward "real" food over too many supplements, but those can be helpful used in a reasonable amount.

One other thing to keep in mind as you're upping your calories: be sure to track not just your weight but your body composition as well.

With all of my clients, I keep a four column register of their weight when I check them in every week. The first is their body weight, the second is their body fat percentage, the third is their weight in fat and the fourth is their lean body weight.

If you don't have someone that can check that for you, you can actually go online and for about $30 buy a body fat monitor that is handheld and for the most part, pretty accurate (very accurate, for the money). And even if it's not perfect, you'll be comparing apples to apples by using the same machine. The point here is that as you gain, you want to stay at a lean body fat percentage and be adding lean body mass to your frame (not fat). Here's a link to the product: http://www.amazon.com/Omron-HBF-306C-Loss-Monitor-Black/dp/B000FYZMYK

Plus, it's another fun "toy" that you'll find yourself using with friends and family too.

Have fun and keep us posted!!

Hey Justin,

Welcome to the world of Fitness Training. You've got some great tips in your post already so I won't contradict or comment on any of the previous.

As a beginner I would recommend you go pick up a copy of "New Rules of Lifting" by Lou Schuler. It's a great reference with most everything you'll need to be successful in the gym for whatever your level.

Nutritionally speaking, gaining weight is a challenge and eating enough calories is not easy (especially if you're eating Healthy).

Basically, For a pound a week gain you're looking for adding an additional 3600 calories a week or 500 / day extra into your diet.

For my own training, I have two scoops of a good quality Whey Protein mixed in 2-4 cups of milk immediately following my weight routine. (Just chug it down in the locker room before hitting the showers). That gives me about a 480 calorie boost from natural sources immediately following my workouts and the timing goes right into re-fuelling the muscles from the training stress.

Cheers!

Welcome....eat what I can't... Pizza ,Pasta rice...ice cream...Lots of protein shakes for weight gain and lots of seeds and nuts for snacks. And do weight training. You will gain weight.good luck. hug.

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How's progress going mate?