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Exercise & Fitness Message Board

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Re: Diet
Jan 8, 2003
I take it from your saying that you're been skinny all your life that you want to gain some weight. You're right in that you need to eat alot, especially if you have a high metabolic rate (are a hard gainer) as it appears you are. I'd say the best advise would be, firstly stop eating junk food and minimise your alcohol consumption ie drink as little as possible, ideally none/very rarely. Secondly, start eating lots of healthy calories. By healthy calories, I mean complex carbs (mainly low-moderate GI, or high GI 30-45 mins before a workout), good fats ie mono and poly unsaturated in the main, and proteins low in saturated fats. You can eat simple carbs too since you burn them off quickly, but try to keep it to a minimum.

As you find it hard to gain weight, I'd say go for a balance somewhere along the lines of 50% carbs, 20% protein, 30% fat. Fat (good fat don't forget) will boost your testosterone levels and increase growth. For significant muscle growth, you need at least 1g of protein per lb body weight, although you might want to aim a bit higher, and you'll probably want to aim for somewher around the 4000 calories per day mark for total consumption, but you can add more if you feel you need them. Split this over 5-8 meals, making sure you eat at least every 3 hours. Also make sure you eat something high in protein (not high in simple carbs though) before bed to prevent muscle catabolism (ie your body breaking it's own muscle down for energy) during the night. Cottage cheese is a good option as it's slowly digested. Get enough for about 40-50g protein.

Importantly, you need to make sure you have an intense workout routine. Do 3 days of resistance training per week, starting with a full body workout, working all of your muscle groups and using heavy weights with low reps ie 6-10 rep, 2/3 sets per exercise. If your can't do 6 reps, you're lifting too much, if you can do 10 for all three sets, you need to up the weight. Concentrate in the main on compound movements, ie movements that will recruit the most muscle groups eg Bench press, dips, chin ups, pull ups, dead lifts, bent over rows, squats, shoulder presses, upright rows. You can add a few other isolation movements, particularly for areas hard to hit with compounds eg posterior delt raises, calf raises + bicep curls and tricep extentions, although the last 2 will be hit pretty well with the push/pull exercises. Take a day off inbetween each session, say working on Monday, Wednesday and Friday with Satarday and Sunday off too. When you work out, make sure you work hard and make sure you work progressivly ie do more each session weither this is more reps (til you hit 3x10) or more weight. For now, don't do any cardio (except for a 5 min warm up b4 your weights sesh), or do some light cardio on a couple of your days off if you want.
After a few months of training, you can switch to a split routine but worry about that later. You might also want to invest in a weight gainer supplement. They're particularly good for filling a couple of those 5-6 meals when it's hard to make your self eat [b]another[/b] meal, and for after your workout (within 20 mins).

Don't completely replace the complex carbs you mentioned with fruit. Just make sure you get a good balance. Fructose is simpler that some of the carbs you mentioned and will get broken down faster and rise your blood sugar levels.

Ok, I can't be bothered to writre any more... :)

[This message has been edited by Endorphin Junky (edited 01-08-2003).]
Re: Diet
Jan 9, 2003
It should be ok for a beginner to train muscles with this frequency. New lifters generally won't be lifting very high weight and the frequency will help to learn good form and technique. Also, a beginners muscles will be more responsive to the training and will grow faster than an advanced trainers body. As a more advanced trainer, you'll probably want to switch to a split routine or reduce the volume of the full body workout (ie switch to more of an HST style routine).

No, I'd say 20% protein for gaining weight, especially for someone quite light to start with. If you're aiming for 4000 cals this is still around the 200g of protein per day mark. Obvoiusly a heavier person would probably want to adjust it a bit.

[This message has been edited by Endorphin Junky (edited 01-09-2003).]

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