Anyone Trying to Gain Weight?

siabevis
siabevis Posts: 811 Member
edited October 2024 in Health and Weight Loss
Im currently trying to gain muscle along witth about 5 more pounds.. I wanna be 110lbs.

Just trying to see if theres anyone here trying to gain weight and how many cals are you eat per day and what are you doing as far as acitivty goes.

Thanks.

Replies

  • deathstarclock
    deathstarclock Posts: 512 Member
    Do it slowly, or fat will creep on you without notice. It has happened to me when I was gaining for competition. Then again, everybody is different! So now what I do is eat 100 calories over so i can monitor it as close as possible.
  • V44V
    V44V Posts: 366 Member
    Just about at my goal dropped weight and about to get it back on in muscle. Changing from cardio to more weights and strength. Would be interested to hear people's thoughts too...
  • siabevis
    siabevis Posts: 811 Member
    Im so afraid of gaining fat so thats why Ive been eating to maintain instead of to gain....
  • Acg67
    Acg67 Posts: 12,142 Member
    http://jcdfitness.com/2009/10/the-former-fat-boy-syndrome/
  • ninerbuff
    ninerbuff Posts: 49,463 Spam Moderator
    Im currently trying to gain muscle along witth about 5 more pounds.. I wanna be 110lbs.

    Just trying to see if theres anyone here trying to gain weight and how many cals are you eat per day and what are you doing as far as acitivty goes.

    Thanks.
    Make sure protein is high. Keep reps about 8-12 with as much as you can handle for those reps. Shoot for higher volume along with high intensity. And get enough rest.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    First, you will not be able to gain muscle without some fat gain as well. Just not going to happen. It doesn't matter if you eat 100 calories over TDEE, you will gain a little fat with the lean mass. It's just the nature of the beast. However, thats not to say that you can't cut back down again, and in fact, it's easier to cut back down once you gain some lean mass.

    Remember though, as a woman you gain about 5x slower than a man does as far as lean mass is concerned. I would cut down to about 15%, then bulk up to 19-20%, then cut back down to 15%. Eat about a 250-400 calorie surplus over TDEE and bulk up. Make sure to hit your minimum protein and fat macros, put rest either in carbs or use IIFYM.
  • deathstarclock
    deathstarclock Posts: 512 Member
    Just to avoid huge spikes
  • siabevis
    siabevis Posts: 811 Member
    First, you will not be able to gain muscle without some fat gain as well. Just not going to happen. It doesn't matter if you eat 100 calories over TDEE, you will gain a little fat with the lean mass. It's just the nature of the beast. However, thats not to say that you can't cut back down again, and in fact, it's easier to cut back down once you gain some lean mass.

    Remember though, as a woman you gain about 5x slower than a man does as far as lean mass is concerned. I would cut down to about 15%, then bulk up to 19-20%, then cut back down to 15%. Eat about a 250-400 calorie surplus over TDEE and bulk up. Make sure to hit your minimum protein and fat macros, put rest either in carbs or use IIFYM.

    Awesome thanks.. also whats TDEE mean? Sorry lol. Im about a 16% body fat ratio right now.. Im considered "underweight" to BMI charts but Im naturally tiny and petite (Im Asian) but I eat lots. Ive raised my metabolism through my 35lb weightloss. Now I realize I dont like being so tiny so I want a more Jamie Eason or Vanessa Tib style physique
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I am! I'm not where I want to be with fat loss yet (about 25% body fat, want to be 18-20) but I'm sick of dieting and winter seems like a great time to bulk (go sweaters!). Once I figure out what maintenance is for me, I'm going to shot for 10% over that. I try for 120g protien, 60g fat a day and lift heavy 2-3 times a week (trying for 3 but yeah, doesn't happen often).
  • joejccva71
    joejccva71 Posts: 2,985 Member
    First, you will not be able to gain muscle without some fat gain as well. Just not going to happen. It doesn't matter if you eat 100 calories over TDEE, you will gain a little fat with the lean mass. It's just the nature of the beast. However, thats not to say that you can't cut back down again, and in fact, it's easier to cut back down once you gain some lean mass.

    Remember though, as a woman you gain about 5x slower than a man does as far as lean mass is concerned. I would cut down to about 15%, then bulk up to 19-20%, then cut back down to 15%. Eat about a 250-400 calorie surplus over TDEE and bulk up. Make sure to hit your minimum protein and fat macros, put rest either in carbs or use IIFYM.

    Awesome thanks.. also whats TDEE mean? Sorry lol. Im about a 16% body fat ratio right now.. Im considered "underweight" to BMI charts but Im naturally tiny and petite (Im Asian) but I eat lots. Ive raised my metabolism through my 35lb weightloss. Now I realize I dont like being so tiny so I want a more Jamie Eason or Vanessa Tib style physique

    TDEE is Total Daily Energy Expedenture which is composed of your BMR + NEAT + EAT + TEF.

    Before I hit post reply, since I'm assuming your next question is what is BMR, NEAT, EAT, and TEF lol...read on.

    BMR - Basal Metabolic Rate (calories you burn if you were comatose)
    NEAT - Non Exercise Associated Thermogenesis (Incidental exercise like walking, talking, showering, putting kids to bed, argueing with significant other, then having make-up sex, etc etc...)
    EAT - Exercise Associated Thermogenesis (Planned exercise such as cardio, weight lifting, etc)
    TEF - Thermal Effect of Feeding (calories burned from eating - Protein and Carbs have a higher TEF, Fat has a lower TEF)

    All of these things factor into your TDEE.
  • lockef
    lockef Posts: 466 Member
    http://jcdfitness.com/2009/10/the-former-fat-boy-syndrome/

    This sounds like me! :laugh:
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Pssst: Basically TDEE = maintenance including exercise calories.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Pssst: Basically TDEE = maintenance including exercise calories.

    I like to be thorough and explain things in detail.
  • margieward82
    margieward82 Posts: 406 Member
    Bump.. don't have time to respond well right now (working) but be back soon! cause this is partly my goal too.. details soon, promise!
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I'm trying to gain. Eating 2800 net calories a day which is around 400-500 above maintenance as I'm gaining just under 1lb a week.
    As far as activity goes, I walk alot so am active during the day (I don't log this as exercise though, probably why my maintenance is quite high)
    I do log gym sessions and specific workouts. This includes the gym 2-4 times a week for lifting, p90x on around half of the days that I'm not at the gym.

    As someone else said, you won't be able to gain muscle and no fat at all, but with a good lifting program and a decent amount of protein you should be able to cut the fat afterwards without much problem, and maintain the muscle that you have built :) I'm gaining unless after Christmas (definately not cutting over the holidays!) and hopefully I'll be at a lower body fat % again by the summer.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Pssst: Basically TDEE = maintenance including exercise calories.

    I like to be thorough and explain things in detail.

    And you should :bigsmile:. But sometimes it's helpful to tie the technical stuff back into "MFP" terminology.
  • siabevis
    siabevis Posts: 811 Member
    First, you will not be able to gain muscle without some fat gain as well. Just not going to happen. It doesn't matter if you eat 100 calories over TDEE, you will gain a little fat with the lean mass. It's just the nature of the beast. However, thats not to say that you can't cut back down again, and in fact, it's easier to cut back down once you gain some lean mass.

    Remember though, as a woman you gain about 5x slower than a man does as far as lean mass is concerned. I would cut down to about 15%, then bulk up to 19-20%, then cut back down to 15%. Eat about a 250-400 calorie surplus over TDEE and bulk up. Make sure to hit your minimum protein and fat macros, put rest either in carbs or use IIFYM.

    Niceeee :) Thanks for taking the time to explain!!
    Awesome thanks.. also whats TDEE mean? Sorry lol. Im about a 16% body fat ratio right now.. Im considered "underweight" to BMI charts but Im naturally tiny and petite (Im Asian) but I eat lots. Ive raised my metabolism through my 35lb weightloss. Now I realize I dont like being so tiny so I want a more Jamie Eason or Vanessa Tib style physique

    TDEE is Total Daily Energy Expedenture which is composed of your BMR + NEAT + EAT + TEF.

    Before I hit post reply, since I'm assuming your next question is what is BMR, NEAT, EAT, and TEF lol...read on.

    BMR - Basal Metabolic Rate (calories you burn if you were comatose)
    NEAT - Non Exercise Associated Thermogenesis (Incidental exercise like walking, talking, showering, putting kids to bed, argueing with significant other, then having make-up sex, etc etc...)
    EAT - Exercise Associated Thermogenesis (Planned exercise such as cardio, weight lifting, etc)
    TEF - Thermal Effect of Feeding (calories burned from eating - Protein and Carbs have a higher TEF, Fat has a lower TEF)

    All of these things factor into your TDEE.
  • stewartcarden
    stewartcarden Posts: 126 Member
    Up your protein intake

    Work to failure ( push your reps to the maximum amount you can do , not a set number)

    Keep a diary of weights( should be increasing weight amounts periodically , maybe every 2 weeks but then everyone is different)

    Have a look into muscle confusion , basically keeping your body from adapting to the same exercises.

    If exercising frequently , ( 3+ days a week) then focus on different parts each day and stick too it , means the day you're working your legs could be the day after arms, giving arms a rest period.

    Thats how I've been doing it and it seems to be working (:
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