Safe Weight Gain
Matt_u
Posts: 4
Hi,
So I basically want to gain weight as I am looking at getting back in the gym to bulk up. Currently I am 6 ft 1 and weigh 78kg at age 24 and am skinny,I have a sedatory job and want to look at food I can eat in the day that won't necessarily be bad for me but help me out on weight gain, preferably something I can have throughout the day or before a gym session where I will likely do a small amount of cardio but mainly weights.
Let me know if I need to say more, New to the forum
So I basically want to gain weight as I am looking at getting back in the gym to bulk up. Currently I am 6 ft 1 and weigh 78kg at age 24 and am skinny,I have a sedatory job and want to look at food I can eat in the day that won't necessarily be bad for me but help me out on weight gain, preferably something I can have throughout the day or before a gym session where I will likely do a small amount of cardio but mainly weights.
Let me know if I need to say more, New to the forum
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Replies
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I'm in a similar boat, I have a desk job where I don't need to leave my chair much. I have split my hour lunch break into two 30 minute breaks to give me the chance to fit an extra meal in during the day. I'm currently having 5 meals during my day; 8:00am, 11:30am, 3:00pm, 6:00pm (pre-workout), 9:00pm (post-workout).
Snacks you can eat at your desk are things like nuts, protein shakes or smoothies. If you're trying to gain weight limit the cardio you are doing and make sure you're eating back the calories you are burning during cardio exercise.
What is your current calorie intake and what weight are you trying to reach?0 -
You need a picture.0
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Establish your base line calories to gain anywhere from 0.5 - 1 Lb per week and get on a good, progressive lifting program. From there, it's a matter of hitting those calories consistently...which is likely going to require you to find some gray area in the whole "good" food "bad" food notion. Yes, you want to hit on your nutrition...but at some point, more broccoli just isn't going to cut it...at some point it has to become about hitting those calories.
If you're like me, you'll likely have to break things up into more than 3 meals per day...I just did my first controlled bulk from Sept through the New Year and I was eating about 6 times per day because I just couldn't eat enough volume (even with higher calorie foods) just eating a few times per day and having a snack here and there.
Also, you want to get those lean proteins in and make sure you're getting carbs...chicken and rice, chicken and pasta...etc, etc, etc...but you're also going to likely need to look at things like full fat dairy, having desert after your meals...having some pizza now and then, etc to just get in the calories. My bulk was around 3200 - 3300 calories and it was very difficult to do that just eating "healthy" on any kind of consistent basis.0 -
Yeah see at the moment I have little for breakfast (cereal and toast) something small until lunch, normally a sandwich fruit and crisps for lunch and then nothing till dinner which varies. Baring in mind I'm not back in the gym yet but will be.
My intake is a measely 2000 to 2300...I think I was just over conscious of gaining weight in my job.0 -
Yeah see at the moment I have little for breakfast (cereal and toast) something small until lunch, normally a sandwich fruit and crisps for lunch and then nothing till dinner which varies. Baring in mind I'm not back in the gym yet but will be.
My intake is a measely 2000 to 2300...I think I was just over conscious of gaining weight in my job.
Ok, well you need to start eating more calories all together, but especially for breakfast. I'm 5"11 currently weightling 80.6kg, but I'm eating 3,500 calories a day.
When you start going to the gym, if you're eating the right foods you won't gain as much fat in the places you don't want. What is your current body fat?0 -
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grantevans11 wrote: »Yeah see at the moment I have little for breakfast (cereal and toast) something small until lunch, normally a sandwich fruit and crisps for lunch and then nothing till dinner which varies. Baring in mind I'm not back in the gym yet but will be.
My intake is a measely 2000 to 2300...I think I was just over conscious of gaining weight in my job.
Ok, well you need to start eating more calories all together, but especially for breakfast. I'm 5"11 currently weightling 80.6kg, but I'm eating 3,500 calories a day.
When you start going to the gym, if you're eating the right foods you won't gain as much fat in the places you don't want. What is your current body fat?
what are these right foods that dictate where fat goes????0 -
Grant I get where you are coming from, once at the gym I won't necessarily get the big gut etc that I would otherwise get just trying to put in weight with no excercise.
I don't know what my current body fat is I'm afraid. Just trying to get an idea of what to eat and also what is good to eat before gym and how long before so not only will I build, have the energy but also not just carry on losing weight!0 -
Grant I get where you are coming from, once at the gym I won't necessarily get the big gut etc that I would otherwise get just trying to put in weight with no excercise.
I don't know what my current body fat is I'm afraid. Just trying to get an idea of what to eat and also what is good to eat before gym and how long before so not only will I build, have the energy but also not just carry on losing weight!
Good to see someone can keep up and not just use this site to attack other members.
To avoid gaining a gut and excess fat try steering away from saturated fat, and avoid empty calories like beer and vodka.0 -
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I didn't say saturated fat was bad for you. Saturated fat is perfectly fine in moderation, which is why I used the term 'steering away' rather than saying cut it out completely.
I also didn't say anyone said for OP to fill calories with beer and vodka, that remark was to give him an idea of what to avoid, which other people should take note of.
I don't really understand the point, or relevance of the comment below to anything I have said or the OP.grantevans11 wrote: »Tell us how it would be different if you have a 300 calorie surplus that has some white rice, red meat, snacks here and there but all while also eating whole foods while meeting all macros and micros vs 300 calorie surplus of just chicken, brown rice, olive oil, sweet potatoes etc. What physiological explanation do you have that one diet will make us add more fat than the other?0 -
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So you managed to completely avoid the question about the difference in the 2 surpluses. And it's all relevant because you're giving out advice that can and should be challenged.
I didn't answer the question because I didn't follow how it ties back to what I've said or how it helps OP. I think you're getting side tracked from the OP.
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You said "if you're eating the right foods you won't gain as much fat in the places you don't want."grantevans11 wrote: »So you managed to completely avoid the question about the difference in the 2 surpluses. And it's all relevant because you're giving out advice that can and should be challenged.
I didn't answer the question because I didn't follow how it ties back to what I've said or how it helps OP. I think you're getting side tracked from the OP.
So I questioned you as far as the difference in surplus goes, you refuse to answer.
Also, you can flag my posts all you want. Flags mean nothing and they do nothing. Just because you don't agree with what I post doesn't make it abuse.
Sorry if I've upset you, but it's not just me flagging your offensive and unreasonable posts.
I think the difference of the surplus goes a long way. 1,000 calories made of a burger and fries is nowhere near as beneficial as 1,000 calories of veg, fish and rice.
Not just for your macros but for all round vitamin consumption.
You've talked a lot about science not just in this feed but in others but I've never seen you use an actual fact?
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I think that's exactly the point, the OP was asking for foods they can eat during the day to make good gains, which I think I've answered. Veg, fish rice, nuts etc. YES, burgers, chips, beer etc. NO.
I'm not interested in your philosophies or what you eat. I'm trying to help the OP to make the gains that I have, using the methods that have worked for me and I would expect to work for someone of a similar height, weight and build.
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To the OP. Calories are king when it comes to a surplus. Where they come from has nothing to do with where and how much fat you put on your body. It is the amount of the surplus that will determine that.
That's basic knowledge I thought, but apparently not.0 -
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Okay, well thanks to Grant for his input and I appreciate everyones comments/concerns regarding his statements, but I am no further forward in understanding what I should be doing. Any advice?0
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Simply put, if you want to gain weight, eat more. If you don't gain by eating more then eat even more.
As far as what you eat, eat what you like, making sure you hit your basic macros. Extra calories remaining can be carbs, proteins, fats, or any combination thereof. Have fun and enjoy!!
Before workouts (lifting, biking, running) I like to eat a banana, a cliff bar, or even a snicker's bar.0 -
Okay, well thanks to Grant for his input and I appreciate everyones comments/concerns regarding his statements, but I am no further forward in understanding what I should be doing. Any advice?
ignore what grant says.
eat enough food to get into a surplus
you can eat ANY kind of food that you like. Just make sure that you hit your calorie/micro/macro goal for the day.
keep lifting heavy
do all this until you get to desired results.0 -
grantevans11 wrote: »I think that's exactly the point, the OP was asking for foods they can eat during the day to make good gains, which I think I've answered. Veg, fish rice, nuts etc. YES, burgers, chips, beer etc. NO.
I'm not interested in your philosophies or what you eat. I'm trying to help the OP to make the gains that I have, using the methods that have worked for me and I would expect to work for someone of a similar height, weight and build.
you still never answered the question. What are the "right" foods that help you keep fat out of the wrong areas? I would like to know this so that I can eat said foods and not gain fat in certain areas….
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grantevans11 wrote: »Grant I get where you are coming from, once at the gym I won't necessarily get the big gut etc that I would otherwise get just trying to put in weight with no excercise.
I don't know what my current body fat is I'm afraid. Just trying to get an idea of what to eat and also what is good to eat before gym and how long before so not only will I build, have the energy but also not just carry on losing weight!
Good to see someone can keep up and not just use this site to attack other members.
To avoid gaining a gut and excess fat try steering away from saturated fat, and avoid empty calories like beer and vodka.
LOL there you go again ….0 -
grantevans11 wrote: »I think that's exactly the point, the OP was asking for foods they can eat during the day to make good gains, which I think I've answered. Veg, fish rice, nuts etc. YES, burgers, chips, beer etc. NO.
I'm not interested in your philosophies or what you eat. I'm trying to help the OP to make the gains that I have, using the methods that have worked for me and I would expect to work for someone of a similar height, weight and build.
you still never answered the question. What are the "right" foods that help you keep fat out of the wrong areas? I would like to know this so that I can eat said foods and not gain fat in certain areas….
That wasn't the point I was trying to make. I don't understand why you can't appreciate that you're way isn't the only way to bulk. Eating your way, whatever you want so long as it hits your calories will work, but will likely result in a lot of unnecessary fat, that is going to be harder to lose than it is easy to avoid.
Stop saying so long as it hits your calories and macros it's fine, everyone knows you need to meet your calories and macros, but how you choose to meet them will affect your gains now and will affect your general health in the future. There are loads of articles on the web to support this, you can't just fill your calories eith crap.
Have a read of the article below, I emphasise point 3 made;
http://www.muscleandfitness.com/workouts/workout-tips/add-muscle-subtract-fat-clean-bulk-works?page=2&cc=GB
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grantevans11 wrote: »grantevans11 wrote: »I think that's exactly the point, the OP was asking for foods they can eat during the day to make good gains, which I think I've answered. Veg, fish rice, nuts etc. YES, burgers, chips, beer etc. NO.
I'm not interested in your philosophies or what you eat. I'm trying to help the OP to make the gains that I have, using the methods that have worked for me and I would expect to work for someone of a similar height, weight and build.
you still never answered the question. What are the "right" foods that help you keep fat out of the wrong areas? I would like to know this so that I can eat said foods and not gain fat in certain areas….
That wasn't the point I was trying to make. I don't understand why you can't appreciate that you're way isn't the only way to bulk. Eating your way, whatever you want so long as it hits your calories will work, but will likely result in a lot of unnecessary fat, that is going to be harder to lose than it is easy to avoid.
Stop saying so long as it hits your calories and macros it's fine, everyone knows you need to meet your calories and macros, but how you choose to meet them will affect your gains now and will affect your general health in the future. There are loads of articles on the web to support this, you can't just fill your calories eith crap.
Have a read of the article below, I emphasise point 3 made;
http://www.muscleandfitness.com/workouts/workout-tips/add-muscle-subtract-fat-clean-bulk-works?page=2&cc=GB
there you go again …you should change your name to "king strawman" ..No one is adocating a diet composed of 100% 'crap'
and yes, you did say that..here is the direct quote:
"When you start going to the gym, if you're eating the right foods you won't gain as much fat in the places you don't want."
so for the hundredth time, please tell me what foods will prevent fat from going to my stomach? Because I don't want to gain fat in my stomach area the next time I bulk..
if you hit your calories and macros then your diet is fine, so why would I stop saying that?
if person X eats ice cream, bagels, chicken, rice, vegetables and hits their calories and macros and person Y eats chicken, fish, rice, no ice cream or cookies, and hits their calories and macros…will person Y's bulk be superior to person X's?
sorry but "articles on the internet" does not cut it. Find me a peer review study that backs up your claim and we can talk …
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Ndj- I never said I didn't say that, what've said is that is not what I meant, which I think you know.
If you meet your calories and macros it is fine, but it's not the optimal way to bulk. If you took the time to read that article you'd see why, which by the way is based on information from Nate Miyacki, a well known fitness author and coach.
The question you've asked me with your two ice cream examples, I'm not going to answer. I've never said the diet needs to be 100% clean because that would be pretty difficult. I agree you need to meet your calories and macros, which I've said in the past, but again we come back to the point where I've said it does matter what you fill those calories with. The argument is, you are saying fill calories with whatever you want, so long as it meets your macros and calorie goal. My argument is that their are foods you have suggest in previous posts that should be avoided.
MrM - ive never said the diet needs to be 100% clean, I don't know why you keep saying that. Therefore I won't explain the science behind it because that doesn't relate to anything I've said.
You've said I've never done anything so shouldn't advise people. First of all, how do you know what I've done and achieved? Secondly, last year I gained 22lbs and my body fat increased by 0.8%, tel me your method has better results than that?
I think that also answers your next argument. But also, you've said your not telling people to eat s bunch of crap, that is your argument against me, so what are you talking about? Your whole argument was for people to eat whatever they want within their calories and macro goals and they'll be fine. My argument was that is not the best way to do it.
Any more questions or irrelevant comments?0 -
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grantevans11 wrote: »Ndj- I never said I didn't say that, what've said is that is not what I meant, which I think you know.
If you meet your calories and macros it is fine, but it's not the optimal way to bulk. If you took the time to read that article you'd see why, which by the way is based on information from Nate Miyacki, a well known fitness author and coach.
The question you've asked me with your two ice cream examples, I'm not going to answer. I've never said the diet needs to be 100% clean because that would be pretty difficult. I agree you need to meet your calories and macros, which I've said in the past, but again we come back to the point where I've said it does matter what you fill those calories with. The argument is, you are saying fill calories with whatever you want, so long as it meets your macros and calorie goal. My argument is that their are foods you have suggest in previous posts that should be avoided.
MrM - ive never said the diet needs to be 100% clean, I don't know why you keep saying that. Therefore I won't explain the science behind it because that doesn't relate to anything I've said.
You've said I've never done anything so shouldn't advise people. First of all, how do you know what I've done and achieved? Secondly, last year I gained 22lbs and my body fat increased by 0.8%, tel me your method has better results than that?
I think that also answers your next argument. But also, you've said your not telling people to eat s bunch of crap, that is your argument against me, so what are you talking about? Your whole argument was for people to eat whatever they want within their calories and macro goals and they'll be fine. My argument was that is not the best way to do it.
Any more questions or irrelevant comments?
so you stated something that is no accurate then, right?
you are not going to answer my question because the answer will invalidate what you have been posting. The answer is if they both eat in a surplus and both hit macro/micro targets they will both gain about the same mass.
So you are saying that ice cream should be avoided during a bulk? Ok, then please explain why.
You say that you are not advocating eating 100% clean, but then at the same time you are saying there are foods that should be avoided. Sorry, but you can't have it both ways.
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