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Title: How Can I Gain Weight And Mass ?
Hi
I am 5'6", and weight about 52 KG. I want to gain extra weight and mass in the next month or two. Your help would really make a difference for me. If you could guide me through a compete diet chart to start with it'll be great.
Looking forward for a prompt reply.
Thanks
Raj
Hi
I am 5'6", and weight about 52 KG. I want to gain extra weight and mass in the next month or two. Your help would really make a difference for me. If you could guide me through a compete diet chart to start with it'll be great.
Looking forward for a prompt reply.
Thanks
Raj
Name: Raj A.
Date: Jan. 2nd, 2001
Date: Jan. 2nd, 2001
Title: Re: How Can I Gain Weight And Mass ?
Hi there Raj. Well your only 52 kilos huh? I guess that would make you about 115 pounds. In order to gain weight you must have a proper training regimend and a proper nutrition plan to go along with it. I recommend starting by eating about fifteen times your body weight in calories(1725). This is a number to start out at. Divide that up into five meals a day. This means that about every 2 1/2-3 1/2 hrs. you need to eat about 340-350 Kcal of food. As far as macro nutrient ratios are concerned.
For gaining I reccomend a diet of about:
-60% complex Low Glycemic carbs such as oatmeal, sweet potatoes, etc.
-30% quality protein such as Whey, egg whites, fish, chicken, and milk.
-10% fat. The best fat source you could intake is a polyunsaturated fat called Omega-3. This Fat is available naturally in many fish, flax seed, and even oatmeal. Try to keep Saturated fat to a minimum.
Under this ratio each meal will be broken up something like this:
207kcals/52gr of complex carbs.
104Kcals/26gr of quality proteins.
35Kcals/4gr of Fat.
Look at Food labels to determine how much of what you need to eat to meet these requirements. If no weight Gain takes place, add 100-150Kcals every 5 days until it does.
Training: You need to be training Hard. Do A split Routine. I've done many different training routines. The most effective one I have done for Gaining Mass Is Where I work a major muscle group followed by a smaller one. e.g. Mon:Chest/Tri
Tues:Back/Bi
Thurs:Delts/Forearms
Fri:Legs
Now there are a variety of different programs this particular system works best for me. My muscles just seem to gett a better tear down from it.
For exercises do more difficult ones that Hit a large spectrum of the muscle worked. Eg. Chest-Bench Press
Incline Press
Wide grip Dips
Back-Pull ups
1 arm rows
T-bar rows
Legs- Squats
Hack Squats
Leg press
Leg curls
There are many different exercises so Check on body building sites for different exercises. I personally have seen best results when I do 16 sets on each body Part(4sets x 12,10,8,6) Sometimes I through in an extra set of lighter weight and go for absolute failure. This seems to really break it down for me. Also, wait 1:30-2:00 minutes in between sets. After all this info I've given remember one thing. Different programs work diffrent for different people. There is no single best way for everybody. If your not ready for this slowly work your way up to it. Concentrate on form and emphasize power movements(Bench, pull ups, Squats). Also, Never miss leg day!!! A good leg workout stimulates more HGH(human growth hormone)to be secreted into the blood stream than any other body part. Yes, legs cause the rest of you to grow.
Best of Luck,
John L.
Name: John L.
Date: Jan. 2nd, 2001
Date: Jan. 2nd, 2001
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