How do I gain weight?
Looking to gain muscle or lose fat? Want advice on supplementing your diet? This is the place to get your diet cleaned up and pack in the protein.
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How do I gain weight?I'm 156lbs currently. I want to gain around 19lbs so I'll be 175lbs for basketball'
I eat a generally balanced and varied diet, and I go to the gym 3/4 times a week.
I read the stickied threads but I was wondering if someone could give me more personal advice..
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Re: How do I gain weight?Eat more? It's not rocket science.
If you're active (3-4 exercise a week) and you want to gain 1lb a week you should aim for about 3-3.2k kcals a day. Nobody can give you an exact figure though, eat that and if you start putting on more than 1lb a week cut back a little bit, if you don't put on enough eat more. Don't try to put on 19lbs in a month or you'll just end up fat as ****. Make sure you have a good routine if you eat that much though otherwise you won't have anything to do with the calories apart from put them on your gut.Last edited by RollerBall; 29-06-2012 at 02:18. -
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Re: How do I gain weight?Yep.(Original post by RollerBall)
Eat more? It's not rocket science.
If you're active (3-4 exercise a week) and you want to gain 1lb a week you should aim for about 3-3.2k kcals a day. Nobody can give you an exact figure though, eat that and if you start putting on more than 1lb a week cut back a little bit, if you don't put on enough eat more. Don't try to put on 19lbs in a month or you'll just end up fat as ****. Make sure you have a good routine if you eat that much though otherwise you won't have anything to do with the calories apart from put them on your gut.
OT: Why on earth do you run your 2500K at stock? Even on stock cooling I'd have it boosting to 4.2GHz... -
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Re: How do I gain weight?I know its not rocket science, I'm not trying to build a rocket, lol.(Original post by RollerBall)
Eat more? It's not rocket science.
If you're active (3-4 exercise a week) and you want to gain 1lb a week you should aim for about 3-3.2k kcals a day. Nobody can give you an exact figure though, eat that and if you start putting on more than 1lb a week cut back a little bit, if you don't put on enough eat more. Don't try to put on 19lbs in a month or you'll just end up fat as ****. Make sure you have a good routine if you eat that much though otherwise you won't have anything to do with the calories apart from put them on your gut.
Thanks for the advice tho, but I don't really know how to measure the calories in my meals or how to increase my general intake. -
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Re: How do I gain weight?I'm just about to finish putting in my watercooling loop which is when I'll OC it. I don't do anything that CPU intensive so overclocking isn't neccessary (yet) and the stock intel cooler is loud as **** (main reason why I WC) when the temps go up and I'm a bit of a silence fanatic.(Original post by Mr. Fox)
Yep.
OT: Why on earth do you run your 2500K at stock? Even on stock cooling I'd have it boosting to 4.2GHz...
Sign up on myfitnesspal. Put in all your food/goals (it has pretty much everything you ever want on there). You can either do the standard goals and just use it to measure what you're eating (will prob put you a little under what i'd like for kcal and below protein/high carbs) or make custom goals and then try to hit them. You should aim for 1lb a week increase in weight, 3k kcals and about 150g of protein.(Original post by Aaron_xyz)
I know its not rocket science, I'm not trying to build a rocket, lol.
Thanks for the advice tho, but I don't really know how to measure the calories in my meals or how to increase my general intake.Last edited by RollerBall; 29-06-2012 at 02:46. -
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Re: How do I gain weight?dude there is no secret formula and we arent your personal doctor to give you "personal" advice...the formula is pretty simple...{maybe if you are hard gainer you ll need more time but still is the same} if you want just to put on weight you should have about every 2-3hours with the most calories you can get in whatever quantities {usually large}..
now if you are going for the "buff" way then working out preferably lifting heavy,do the basic and most important exercises squats, deadlifts etc focus on protein sources and make a diet plan around 5-6meals per day in order to reach a diet of 4000calories {and around 250-300 protein}
but this information you can find it anywhere online so i really wonder wtf you started this thread..you hope for someone to fix your diet and working out routine?? dude this is personal..you know your body,,make experiments and act on that... -
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Re: How do I gain weight?Bolded is a load of *******s. Intermittent fasting is actually starting to show quite decent results. You don't need to eat XYZ amounts a day, just get your food in over a 24h period in whichever way works better for you. If you feel better eating 5-6 times a day, fine, if you feel better eating 3 times a day also fine. If you can't eat XYZ times a day, don't worry.(Original post by almalibre11111)
dude there is no secret formula and we arent your personal doctor to give you "personal" advice...the formula is pretty simple...{maybe if you are hard gainer you ll need more time but still is the same} if you want just to put on weight you should have about every 2-3hours with the most calories you can get in whatever quantities {usually large}..
now if you are going for the "buff" way then working out preferably lifting heavy,do the basic and most important exercises squats, deadlifts etc focus on protein sources and make a diet plan around 5-6meals per day in order to reach a diet of 4000calories {and around 250-300 protein}
but this information you can find it anywhere online so i really wonder wtf you started this thread..you hope for someone to fix your diet and working out routine?? dude this is personal..you know your body,,make experiments and act on that...
Also 4k kcals is too much, he'll start to put on fat unless he's off-setting it with cardio. The protein allowance is also way too ****ing large, that's almost 2g/lb/d. You don't even need to go past 1g/lb/d really. -
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Re: How do I gain weight?Cool I'll have a look around that site, cheers(Original post by RollerBall)
Sign up on myfitnesspal. Put in all your food/goals (it has pretty much everything you ever want on there). You can either do the standard goals and just use it to measure what you're eating (will prob put you a little under what i'd like for kcal and below protein/high carbs) or make custom goals and then try to hit them. You should aim for 1lb a week increase in weight, 3k kcals and about 150g of protein. -
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Re: How do I gain weight?Np. If you struggle to get food in still milk is great. I have 2 large meals (lunch/dinner) which come in at about 800-1k kcals, a very small breakfast (usually a protein shake) as I hate eating in the morning so it's only about 200 kcals and then I have 2-3 pints of semi skimmed milk on top. Usually comes out about 2.8-3k kcals with 180g of protein.(Original post by Aaron_xyz)
Cool I'll have a look around that site, cheers
My diet is by no means perfect (lacking fibre for a start, not enough veggies either) but you can look at my myfitnesspal if you want (i've only been putting it in since Tuesday and Wednesday was a right off as it was a night out). My kcals are a bit lower than yours though 'cause I'm shorter, less active and weigh less :P. I've put on about 6kg in approx two months with very little increase in BF%.Last edited by RollerBall; 29-06-2012 at 02:58. -
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Re: How do I gain weight?(Original post by RollerBall)
Bolded is a load of *******s. Intermittent fasting is actually starting to show quite decent results. You don't need to eat XYZ amounts a day, just get your food in over a 24h period in whichever way works better for you. If you feel better eating 5-6 times a day, fine, if you feel better eating 3 times a day also fine. If you can't eat XYZ times a day, don't worry.
Also 4k kcals is too much, he'll start to put on fat unless he's off-setting it with cardio. The protein allowance is also way too ****ing large, that's almost 2g/lb/d. You don't even need to go past 1g/lb/d really.
he said he is doing basketball..because im in too sports i have friends that are basketball players that take like 6000 per day{ok they are like 2m but still it works for them}
the 5-6 meals per day was an example...mainly the rule {if you can call it that way}is to eat around every 2-3hours in order to keep your metabolism high..{plus i forgot to mention before to have at least 8-9 hours of good sleep} and what you say about 3 meals isnt exactly correct cause our body cant adsorb all this at once...either turning it to fat either go wasted.. {and also someone in the bulking phrase always gets some fat,,none,even the pro bb's increase their fat in what we call "off season" routine.. -
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Re: How do I gain weight?I suggest you go look up the basics in a metabolism textbook.(Original post by almalibre11111)
he said he is doing basketball..because im in too sports i have friends that are basketball players that take like 6000 per day{ok they are like 2m but still it works for them}
the 5-6 meals per day was an example...mainly the rule {if you can call it that way}is to eat around every 2-3hours in order to keep your metabolism high..{plus i forgot to mention before to have at least 8-9 hours of good sleep} and what you say about 3 meals isnt exactly correct cause our body cant adsorb all this at once...either turning it to fat either go wasted.. {and also someone in the bulking phrase always gets some fat,,none,even the pro bb's increase their fat in what we call "off season" routine.. -
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Re: How do I gain weight?maybe you should(Original post by RollerBall)
I suggest you go look up the basics in a metabolism textbook. -
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Re: How do I gain weight?Eat more calories than you burn. It's that simple.
If you're struggling, drink vegetable oil. If you have none, Castrol GTX will do. In fact, substitute your morning coffee or tea for a cup of warm oil.
Use two slabs of butter instead of bread for your sandwiches. Don't butter it though, don't want to overdo it. Fry everything you eat. Batter it, then fry it again.
Do all of this and you'll weigh more.
It'd be better if he ate it, to be fair.(Original post by math1234)
weigh protein -
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Re: How do I gain weight?(Original post by Wilfred Little)
Eat more calories than you burn. It's that simple.
If you're struggling, drink vegetable oil. If you have none, Castrol GTX will do. In fact, substitute your morning coffee or tea for a cup of warm oil.
Use two slabs of butter instead of bread for your sandwiches. Don't butter it though, don't want to overdo it. Fry everything you eat. Batter it, then fry it again.
Do all of this and you'll weigh more.
It'd be better if he ate it, to be fair.
By all means, have a tablespoon or two of olive oil, but vegetable oil? People shouldn't be having that **** full stop let alone drinking it.
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Re: How do I gain weight?Yeah I prefer the Castrol GTX myself.(Original post by rlw31)
By all means, have a tablespoon or two of olive oil, but vegetable oil? People shouldn't be having that **** full stop let alone drinking it.
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Re: How do I gain weight?(Original post by almalibre11111)
he said he is doing basketball..because im in too sports i have friends that are basketball players that take like 6000 per day{ok they are like 2m but still it works for them}
the 5-6 meals per day was an example...mainly the rule {if you can call it that way}is to eat around every 2-3hours in order to keep your metabolism high..{plus i forgot to mention before to have at least 8-9 hours of good sleep} and what you say about 3 meals isnt exactly correct cause our body cant adsorb all this at once...either turning it to fat either go wasted.. {and also someone in the bulking phrase always gets some fat,,none,even the pro bb's increase their fat in what we call "off season" routine..Alright, fine. Since you're apparently better educated than me in metabolism I'd like you to justify some of the claims which I've never come across in my medical degree. They're bolded, I'd also like to know your justification for the OP eating 4k+ kcals at 150lbs.(Original post by almalibre11111)
maybe you should -
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Re: How do I gain weight?eating 4k+ kcals was an example...you can gain with 2500 also...keep your metabolism running{not leave time to burn what you have eaten}maybe you should rip your degree off(Original post by RollerBall)
Alright, fine. Since you're apparently better educated than me in metabolism I'd like you to justify some of the claims which I've never come across in my medical degree. They're bolded, I'd also like to know your justification for the OP eating 4k+ kcals at 150lbs.
