Help me gain weight
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telvincollins1
Posts: 6 Member
I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
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Replies
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Did you see the Most Helpful Posts at the top yet?
http://community.myfitnesspal.com/en/discussion/10300326/most-helpful-posts-goal-gaining-weight-must-reads#latest
Good place to get started0 -
Eat big, train big...1
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Eat, eat and eat. But only if you're lifting the necessary weight. Weight to calorie intake ratio is everything when gaining pounds, otherwise it'll just turn into fat. If you are lifting make sure to be getting lots of protein and carbs. Chicken, brown rice and broccoli are great for this.1
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Yea I eat a lot but I'm also really active my bmi is relatively normal, would there be any suggestions for high protein food that won't be time consuming?0
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If you have a slow cooker, you can place a whole chicken (season and add onions,celery inside of it) in it before bed and wake up to a delicious meal.1
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telvincollins1 wrote: »Yea I eat a lot but I'm also really active my bmi is relatively normal, would there be any suggestions for high protein food that won't be time consuming?
Lunch meats, milk, nuts, or make stuff the night before or over the weekend. I found a bunch of great recipes on www.theproteinchef.co . Love the deserts especially.
If you struggle with calories, skip the bro diet of chicken rice and broccoli and aim for meats higher in fat, cook things in oils or butter, and dont be afraid to drink some calories. In the end, if you cant get calories high enough you are not going to gain. And the quality of food, while it might be good for overall health, has no barring on if you gain fat... the size of your surplus does.1 -
You can have some of mine. Merry Christmas!
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andrelittle2323 wrote: »Eat, eat and eat. But only if you're lifting the necessary weight. Weight to calorie intake ratio is everything when gaining pounds, otherwise it'll just turn into fat. If you are lifting make sure to be getting lots of protein and carbs. Chicken, brown rice and broccoli are great for this.
Chicken,brown rice and broccoli are great foods but won't help you gain weight ( unless you cover them with oil and cheese! )1 -
Peanut butter0
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I've developed a habit of adding meat to most things I usually eat. I just keep a pound of beef cooked up at all times, and canned chicken. Anytime I'm going to eat something like mixed vegetables, quinoa, or a microwave pasta meal, I dump in a good 4-5 oz of meat. I never eat plain rice or noodles anymore. I always add beef or chicken. I've found almost anything can handle about 1/3 weight in meat without being too much.telvincollins1 wrote: »Yea I eat a lot but I'm also really active my bmi is relatively normal, would there be any suggestions for high protein food that won't be time consuming?
I also add compatibly flavored protein powders to things like oatmeal and yogurt.0 -
telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
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I've found that my best results come from a bit under half cals from protein (2x bodyweight), and the other half divided between carbs and fat, the ratios depending upon whatever the hell I feel like eating on a given day.
My main focus as of late, is actually more on keeping my sodium and potassium ratios in check. I abandoned my last bulk early, because I thought I was getting really fat. Nope, I was just retaining water like a women with PMS, to the point where my abdomen looked and measured as if my bodyfat had gone up 6-7%. Within a week of getting my electrolytes straight and drinking gallons of water every day, I shed 11 lbs., and could see my abs again. The retention was so bad that I was actually starting to get blowback into my lungs and was coughing up fluid that had me thinking I had pneumonia.
To that end, I have found beans with no salt added (Walmart has a good canned selection of these on the cheap) plus either salmon, chicken, protein shakes (MyProtein's powders have no sodium added), or ground beef to well suit my aims.0 -
WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.3 -
WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.
Pretty much this. Hell, my protein intake is ridiculous by most standards, and I'm not even really trying.0 -
WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.
Did you actually read what I wrote?? I made it clear that you must eat more calories than you burn in order to gain weight. And after that, Marcos are still important to gain the right weight(muscle)...clean bulk or dirty bulk(fat).
Frank.0 -
WalkingDeadFrank wrote: »WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.
Did you actually read what I wrote?? I made it clear that you must eat more calories than you burn in order to gain weight. And after that, Marcos are still important to gain the right weight(muscle)...clean bulk or dirty bulk(fat).
Frank.
Yes i did. Did you? I bolded the statement. Also, a clean bulk or dirty bulk us based on thr size of your surplus. Has nothing to do with your macros.3 -
WalkingDeadFrank wrote: »WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.
Did you actually read what I wrote?? I made it clear that you must eat more calories than you burn in order to gain weight. And after that, Marcos are still important to gain the right weight(muscle)...clean bulk or dirty bulk(fat).
Frank.
Yes i did. Did you? I bolded the statement. Also, a clean bulk or dirty bulk us based on thr size of your surplus. Has nothing to do with your macros.
I think the old "dirty bulk" confusion is still around from back in the day when it was hard as hell to get 5000+ kcals in a day without a bunch of high fat foods. Fortunately, modern food manufacturers have figured out how to compress carbs and proteins in a way that lets me hit said 5000 in a day without breaking 60g of fat, and having about a 50/50 split between carbs and protein, all without rupturing an intestine with chicken and potatoes. xD0 -
I think the old "dirty bulk" confusion is still around from back in the day when it was hard as hell to get 5000+ kcals in a day without a bunch of high fat foods. Fortunately, modern food manufacturers have figured out how to compress carbs and proteins in a way that lets me hit said 5000 in a day without breaking 60g of fat, and having about a 50/50 split between carbs and protein, all without rupturing an intestine with chicken and potatoes. xD[/quote]
Agreed...people still need to make sure that they're bulking up the right way for muscle growth.
Frank1 -
WalkingDeadFrank wrote: »WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.
Did you actually read what I wrote?? I made it clear that you must eat more calories than you burn in order to gain weight. And after that, Marcos are still important to gain the right weight(muscle)...clean bulk or dirty bulk(fat).
Frank.
Yes i did. Did you? I bolded the statement. Also, a clean bulk or dirty bulk us based on thr size of your surplus. Has nothing to do with your macros.
Do you're saying that if the surplus is all fat it's still ok?
Frank0 -
WalkingDeadFrank wrote: »WalkingDeadFrank wrote: »WalkingDeadFrank wrote: »telvincollins1 wrote: »I used to be 128 around 3months ago and now I'm 132 and I'm trying to gain weight... any tips?
How many calories are you eating daily? What's your Macros?
You will need to eat a lot throughout the day and planning your meals for the week will be helpful.
I'm 194 with 15% BF and I'm cutting up trying to land at 12% BF and 185 pounds. When I'm adding weight I plan for the whole week and I eat more than I burn in calories per day to aid in the growth of muscle. This statement is very vanilla since you're macros will determine what you eat you gain the weight...muscle.
PM if you want a quick outline on what you'll need to eat to gain muscle.
Frank
Macros are not nearly as important as calories nor progressive overload training. And consider how easy it is to hit protein goals during a bulk, there isn't anything special that needs to be done.
Did you actually read what I wrote?? I made it clear that you must eat more calories than you burn in order to gain weight. And after that, Marcos are still important to gain the right weight(muscle)...clean bulk or dirty bulk(fat).
Frank.
Yes i did. Did you? I bolded the statement. Also, a clean bulk or dirty bulk us based on thr size of your surplus. Has nothing to do with your macros.
Do you're saying that if the surplus is all fat it's still ok?
Frank
If you follow a progressive overload lifting program, have moderate protein (.8g to 1g) and a surplus, it will be a combination of muscle and fat. Based on the size of the surplus, your training protocol and genetics, will determine the ratio of muscle to fat. In general with a moderate surplus (250 to 500), roughly 50% of your gains will be muscle. As you continue to increase the size of your surplus or as your body fat gets closer to 20%, the ratio of fat to muscle becomes less favorable to muscle gain.1
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