Trying to actually gain weight..

iMSeRiOuS · Post by **iMSeRiOuS** » Wed Jun 11, 2008 11:30 pm

I'm trying to gain weight.. I've been struggling to even gain a pound. I'm stuck between 145-147

I work out on average 4 days a week. I get in at least 3 decent sized meals a day.
goal is to get up to around 165-175

timtimtimmah19 · Post by **timtimtimmah19** » Thu Jun 12, 2008 12:06 am

I'd suggest eating 6-8 times daily (no more than two hours between meals) with solid protein at each meal. These meals can be smaller than what you're currently having, but your overall caloric intake should exceed what it currently is if you want to gain weight. I'm sure if you put down what you generally eat and especially your workout routine on a given week you'll be able to get some more help. For your workout program, without knowing what it is, I'd say make sure you're focusing a ton on compound heavy movements with free weights way more than anything else (Bench, Squat, Deadlift, Pullup etc, not curls, tricep extensions, leg extensions etc)

iMSeRiOuS · Post by **iMSeRiOuS** » Thu Jun 12, 2008 12:17 am

Well for Food.. generally I eat cereal in the morning, either fast food or a chicken breast (cordon bleu) pizza etc.. Same thing for dinner. I eat mostly meat, some asian food.

Work out.. I do this. I work for about 3 days in a row.

I do 2 sets of push ups
2 sets of bench pressing, alternating between flat and inverted.
leg raises or sit ups
2 Curls (regular, hammer, concentration) first set 20lbs, 2nd set 10lbs and twice the reps.

Then I take a day or two off then do the same for another 2 days.

Christopheel · Post by **Christopheel** » Thu Jun 12, 2008 6:23 am

Basics about training :

http://steelmuscle.freeforums.org/desig ... -t131.html

Basic of eating (It's a fat lost guide tough you can use the info for mass gain) :

http://steelmuscle.freeforums.org/the-d ... -t107.html

Now read all this and come back with questions.

Good Luck

if your lazy, it's only 2 pages ...

Boss Man · Post by **Boss Man** » Thu Jun 12, 2008 4:41 pm

Yep, as the guys said, around 6 meals a day.

Cereal and Chicken, (skinless of course), can be good choices for your diet, but regular Fast food and Pizzas, not so. They help you to gain weight, but not in the right way.

6 meals at least ,will give you more steady nutrition, and help you to grow, by not giving you time periods between meals where your body uses things like Muscle for fuel.