how to gain weight and build up muscle?

[Aero09]

As you can see from the subject I'm trying to gain weight and build muscle. what can I do to gain weight and what should I do to build body up faster?

[Christopheel]

«If your the guy in your avatar then it's simple :

Nutrition, read the before posting in diet section on this website. If your lazy :

http://shapefit.com/forum/viewtopic.php?t=4681

and Workout wise :

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

[Alicia.mills]

Gaining weight works the same way as loosing weight; you must make the "balance uneven". What I mean by that is that normally your body will try and maintain its "comfortable" weight. In order to gain weight you MUST eat more calories than your body burns. Even when you are not working out your body is burning calories. Since you are a young man your body is still growing and using tons of calories to just maintain your weight. I would recommend eating a very large breakfast consisting of 2-5 eggs, a bowl of oatmeal, a piece of fruit like a banana or an orange, and a multivitamin. Between breakfast and lunch I would recommend eating a protein bar or shake and another piece of fruit or veggie like carrots or broccoli. For lunch eat another big meal. Keep it well rounded with protein, complex carbohydrates, and a little fat. Make sure you get some fruits and veggies in there as well. Eat another snack after lunch before dinner. Something again, high in protein and with a little fat. Dont ever let yourself feel hungry. If you get that hungry feeling it means your body is burning up the muscle you've worked so hard in the gym. It takes a lot of work to gain weight. Just like people who want to lose weight, you must make a conscious effort to make the gains you want.

[HOUSTON TEXAN]

If you're the chick in the avatar hello . If you're not your advice is a little off.

-If 2-5 eggs, oatmeal, and a piece of fruit are a big meal for a MAN I guess I eat enough for two men because 4 eggs is a small snack for me, try to add in cereal to all of this.

-Protein bars are crap because they are filled with sugar. Stick with solid protein, chicken, tuna, turkey and veggies here.

-Isn't wheat bread a simple carb? Then why would you want complex carbs? If I'm wrong about simple/complex bad, fruit only for first two meals, breakfast and meal 2.

-Just because you feel hungry doesn't mean that you are burning off muscle. If that was the case then I guess everyone that has ever gone a cut was almost always burning muscle then. But yeah since your bulking you should never be hungry which is a good thing as long as you make good choices in what you eat. Not to mention it could also be lack of water.

-Lift. Eat. Sleep. That is all you need.

I think that was one of longest posts on here.

[swanso5]

hunger, if not mistaken for thirst is good indicator that you need food...you might not be burning there and then but you will soon maybe...just eat when hungry and there's no problem

[Alicia.mills]

If you're the chick in the avatar hello . If you're not your advice is a little off.

-If 2-5 eggs, oatmeal, and a piece of fruit are a big meal for a MAN I guess I eat enough for two men because 4 eggs is a small snack for me, try to add in cereal to all of this.

-Protein bars are crap because they are filled with sugar. Stick with solid protein, chicken, tuna, turkey and veggies here.

-Isn't wheat bread a simple carb? Then why would you want complex carbs? If I'm wrong about simple/complex bad, fruit only for first two meals, breakfast and meal 2.

-Just because you feel hungry doesn't mean that you are burning off muscle. If that was the case then I guess everyone that has ever gone a cut was almost always burning muscle then. But yeah since your bulking you should never be hungry which is a good thing as long as you make good choices in what you eat. Not to mention it could also be lack of water.

-Lift. Eat. Sleep. That is all you need.

I think that was one of longest posts on here.

[swanso5]

um, aren't you meant to write something???

[Aero09]

um, aren't you meant to write something???

yeah, I just listening to what you all are saying and then trying them out. most of them helps[/quote]

[Aero09]

If you're the chick in the avatar hello . If you're not your advice is a little off.

-If 2-5 eggs, oatmeal, and a piece of fruit are a big meal for a MAN I guess I eat enough for two men because 4 eggs is a small snack for me, try to add in cereal to all of this.

-Protein bars are crap because they are filled with sugar. Stick with solid protein, chicken, tuna, turkey and veggies here.

-Isn't wheat bread a simple carb? Then why would you want complex carbs? If I'm wrong about simple/complex bad, fruit only for first two meals, breakfast and meal 2.

-Just because you feel hungry doesn't mean that you are burning off muscle. If that was the case then I guess everyone that has ever gone a cut was almost always burning muscle then. But yeah since your bulking you should never be hungry which is a good thing as long as you make good choices in what you eat. Not to mention it could also be lack of water.

-Lift. Eat. Sleep. That is all you need.

I think that was one of longest posts on here.

did you just copy and past this?

[Aero09]

Aero, Swanso wasn't getting on you for not writing anything. He was aiming that at at Alicia. And yes, she did write something by the "Post subject" heading next to the time and date.

Aero, what are you doing right now in terms of diet and exercise? Are you new to weight lifting?

Not really. I lift weight here nd there but all the time, why?

[swanso5]

katie's endorsing article...i'm honoured

she's a gun, you listen to her you hear me...

[bonebz]

Gaining weight works the same way as loosing weight; you must make the "balance uneven". What I mean by that is that normally your body will try and maintain its "comfortable" weight. In order to gain weight you MUST eat more calories than your body burns. Even when you are not working out your body is burning calories. Since you are a young man your body is still growing and using tons of calories to just maintain your weight. I would recommend eating a very large breakfast consisting of 2-5 eggs, a bowl of oatmeal, a piece of fruit like a banana or an orange, and a multivitamin. Between breakfast and lunch I would recommend eating a protein bar or shake and another piece of fruit or veggie like carrots or broccoli. For lunch eat another big meal. Keep it well rounded with protein, complex carbohydrates, and a little fat. Make sure you get some fruits and veggies in there as well. Eat another snack after lunch before dinner. Something again, high in protein and with a little fat. Dont ever let yourself feel hungry. If you get that hungry feeling it means your body is burning up the muscle you've worked so hard in the gym. It takes a lot of work to gain weight. Just like people who want to lose weight, you must make a conscious effort to make the gains you want.

Actually you want a decent amount of fat. When bulking you will have to sacrifice a little bit of gained fat for a lot of muscle. Fat has anabolic props. in it's own right and will help lead to higher test as opposed to a low fat diet Carbs have no muscle building effects. Carbs are a fuel source. However don't neglect carbs. They play there role but deff kick up your fats.

[davidrick85]

I was a hard gainer before, but what i did helped me gain 25 lbs.

Breakfast:
9 whole eggs (fried or scrabbled or if i had to go to a Lab Hard Boiled)
Apple
Multi-Vit. (4 of the regular ones)

2 hours later i would have a weight gainer shake 4 scoops of it (and for size thats alot im 5'4" n i was 121lbs at the time)
along with the shake i would have sandwitch bag stuffed with celery

2 hours later lunch:
i would have 2 chicken breast from home on whole wheat bread with some lettuce and tomatoes, or 3 tuna steaks, or if i didnt feel like makin lunch id eat 4 chickfila sandwiches and have 2 baked potatoes.

2 hours later i would have a weight gainer shake 4 scoops of it (and for size thats alot im 5'4" n i was 121lbs at the time)
along with the shake i would have sandwitch bag stuffed with tomatoes

3 hours later dinner either a big steak, 2 -3 chicken breast, or 2-3 tuna/ salmon steaks, rice or potatoes, and broccoli.

and about 30 mins to an hour before i go to sleep i would have a shake

i hope this helps, i also would have 1-2 cheat days where i didnt keep as tight on diet with the shakes but the other days i was on time down to a T.

[swanso5]

the wounders of eating wins again

[davidrick85]

im tryin to get back there cuz i lost it all when i when in to the 2 sem. that followed that year. they had 4 labs each with the classes i had no time to eat/ prep meal or workout. im havin the hardest time gettin back on track now.