Questions help

chrriis971
chrriis971 Posts: 65 Member
edited November 13 in Fitness and Exercise
Hi there I have just turned 18 and I am a semi pro footballer. I train 3 days a week moderate to high intensity for around 12 hours. I go to the gym 1 day a week for an hour. I am looking to gain weight as I am tall 6 ft 2 and skinny build 11 st 1. I need a programme that I can do at home with no weights that will help me gain size/ muscle mass. I also need food ideas and a plan if possible
Any advise taken on bored thanks

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited November 2016
    Eat all the food.

    You can do bodyweight stuff but it's hard to get progressive overload.

    A decent lifting plan would be better
  • jemhh
    jemhh Posts: 14,261 Member
    Don't you have a team trainer who programs workouts for you?

    To gain weight, eat more.

    Question-- 3 days a week for 12 hours a day? Or 3 days a week for 4 hours each day, totaling 12 hours?
  • chrriis971
    chrriis971 Posts: 65 Member
    Not really and around 12 hours a week sometimes rises to 20 and I can't just eat anything as I need to keep my fitness levels up so I can become faster and go longer
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    chrriis971 wrote: »
    Not really and around 12 hours a week sometimes rises to 20 and I can't just eat anything as I need to keep my fitness levels up so I can become faster and go longer

    you don't think that being adequately fueled will help your fitness?

    there is no way to gain weight without being in a calorie surplus, so....
  • chrriis971
    chrriis971 Posts: 65 Member
    TavistockToad wrote: »
    chrriis971 wrote: »
    Not really and around 12 hours a week sometimes rises to 20 and I can't just eat anything as I need to keep my fitness levels up so I can become faster and go longer

    you don't think that being adequately fueled will help your fitness?

    there is no way to gain weight without being in a calorie surplus, so....
    Yes I understand with regards to surplus but what can I eat to hit around 3,600 kcals per day as that's what I am roughly burning and it needs to be healthy options as if I just go all guns blazing eating ice cream,cakes and cookies I am going to slow down my cardiovascular endurance will be *kitten* and sprints

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    chrriis971 wrote: »
    TavistockToad wrote: »
    chrriis971 wrote: »
    Not really and around 12 hours a week sometimes rises to 20 and I can't just eat anything as I need to keep my fitness levels up so I can become faster and go longer

    you don't think that being adequately fueled will help your fitness?

    there is no way to gain weight without being in a calorie surplus, so....
    Yes I understand with regards to surplus but what can I eat to hit around 3,600 kcals per day as that's what I am roughly burning and it needs to be healthy options as if I just go all guns blazing eating ice cream,cakes and cookies I am going to slow down my cardiovascular endurance will be *kitten* and sprints

    Full fat dairy, peanut butter, nuts and seeds, avocado, higher calorie cuts of meat, larger portions of carbs... plus the odd bowl of ice cream or cookie isn't going to slow you down.
  • chrriis971
    chrriis971 Posts: 65 Member
    TavistockToad wrote: »
    chrriis971 wrote: »
    TavistockToad wrote: »
    chrriis971 wrote: »
    Not really and around 12 hours a week sometimes rises to 20 and I can't just eat anything as I need to keep my fitness levels up so I can become faster and go longer

    you don't think that being adequately fueled will help your fitness?

    there is no way to gain weight without being in a calorie surplus, so....
    Yes I understand with regards to surplus but what can I eat to hit around 3,600 kcals per day as that's what I am roughly burning and it needs to be healthy options as if I just go all guns blazing eating ice cream,cakes and cookies I am going to slow down my cardiovascular endurance will be *kitten* and sprints

    Full fat dairy, peanut butter, nuts and seeds, avocado, higher calorie cuts of meat, larger portions of carbs... plus the odd bowl of ice cream or cookie isn't going to slow you down.
    Thanks you very much so basicallly so long as I don't go over board with ice cream and chocolate it's okay now and again

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    chrriis971 wrote: »
    TavistockToad wrote: »
    chrriis971 wrote: »
    TavistockToad wrote: »
    chrriis971 wrote: »
    Not really and around 12 hours a week sometimes rises to 20 and I can't just eat anything as I need to keep my fitness levels up so I can become faster and go longer

    you don't think that being adequately fueled will help your fitness?

    there is no way to gain weight without being in a calorie surplus, so....
    Yes I understand with regards to surplus but what can I eat to hit around 3,600 kcals per day as that's what I am roughly burning and it needs to be healthy options as if I just go all guns blazing eating ice cream,cakes and cookies I am going to slow down my cardiovascular endurance will be *kitten* and sprints

    Full fat dairy, peanut butter, nuts and seeds, avocado, higher calorie cuts of meat, larger portions of carbs... plus the odd bowl of ice cream or cookie isn't going to slow you down.
    Thanks you very much so basicallly so long as I don't go over board with ice cream and chocolate it's okay now and again

    Yep!
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    Plus, ice cream has protein, fat, calcium, carbs lots of good stuff!
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