gaining weight

N

nutmeg

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[B][/B]Gaining Weight

heyy ppl, im new 2 this site, i needed sum help, im 16 years old, about 5"5, 115 pounds, my cardio is really gud, n for my size im pretty toned, but for the competitive sports i play, i need more mass on my body, i wud like to add atleast 15-20 pounds. I don't have a strict timeline, but i would like to gain this weight a.s.a.p....please msg me with sum tips, thx
 
eat eat eat!
lift lift lift!
i assume you want to gain muscle weight?
anyways, what i do is monday wednesday friday lifting... and cardio everday. if you just need to gain weight as fat or muscle then don't do AS MUCH cardio... you'll definitely need a strong heart for any sport you play though.
the reason to lift every other day is because the day off lets the muscle build and expand.
 
alright, thanks, is it gud 2 drink a protein shake before and after the workout too? or just before or after?
 
I've always been told, and have read, between 1 and 1.5 gms of protien per lb. I think that 160 would be enough--but it depends on your body type, metabolism, how you work out, age....all that stuff. I have a rediculous metab. I always have. I eat over 5xxx cal a day taking in at least 220g protien. If you are a hard gainer (like me) than you will need to take in lots of GOOD carbs too--not sugar and junk. lots of good greens and beans and whatnot. Or try a gainer like Cyto gainer or RealGains or something

A note for protien, your body can handle only limited amounts at one time--try to limit your meals to 50g of protien. Eating like 75g or protien at once is a waste, your body won't be able to process it. eating smnaller meals will also force you to keep eating all day long. I eat every three hours. just anything I can find (ham and cheese, bowl of oatmeal, whatev.)

DON"T OVERWORK --this is a common problem whith guys like me--skinny. You think the more you work out the bigger you'll get. Or that, because you're not tired you should work more--WRONG!!!

Also, lots or rest. let me say again, lots of rest--this is key

Forget about Cardio!!!!!

you're skinny--why are you doing cardio? If you want mass you're going to have to realize that you are going to get a little out of shape to do so. Once you've put on some weight you can take off the fat. It's like this--gain cycle:+8 lbs--but 3lbs are fat, so you do a cut cycle. After the cut cycle you loose the 3 lbs of fat and 1 lb of muscle--so you've just gained 4 lbs of muscle-SEE?

There is no magic pill for muscle--like the man said: eat, eat, eat. lift lift lift. BUT BUT BUT!!! don't lift too much
 
leewannabehench said:
no, you should keep the cardio, for fitness and health. just limit the cardio do it on your off training days
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Why keep the cardio? Is this kid out of shape?--do you think a six week mass cycle is going to make him unable to run a mile or something? 5'5" and 115?--He should hit the buffet four times a day man. He's a growing boy. He needs all the cals he can get just to sustain his growth, he'll have to double it to make any significant gains in mass. Retaining the cardio will only burn cals he needs for muscle growth and make it that much more difficult to make substantial gains. In short--his body will start eating his muscle to find the energy it needs to perform the cardio. Building mass is about food and rest.
 
Lee's right. Do the cardio 2 - 3 times a week for 30 minutes a session. This way you'll lose the minimal amount of conditioning as possible and it won't hinder gains. And yes, 6 weeks of no cardio will significantly diminish what he has now (i'm assuming he already does some sort of cardio).
 
jds he should keep the cardio because if he is fitter he will have better food partitioning..meaning his body will store fats,protein,carbs,more efficiently.
as far as only being able to assimilate a percentage of protein thats a myth.

Myth #2: You can only assimilate 30 grams of protein at one sitting.

Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.

Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate ~30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat. If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the "anabolic drive".13 The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.
 
A 20 minute HIIT session 2 times a week can provide all the cardio you need (even if you are trying to loose weight!). More is NOT better. Work smarter NOT longer! I recommend 100 yard wind sprints (or 70 yard hill sprints), 6-8 sprints with a 2-3 minute walk in between, takes no more than 20 minutes and creates maximum HGH release stimulation to stimulate your body to burn fat and grow muscle.
 
Streamline said:
Lee's right. Do the cardio 2 - 3 times a week for 30 minutes a session. This way you'll lose the minimal amount of conditioning as possible and it won't hinder gains. And yes, 6 weeks of no cardio will significantly diminish what he has now (i'm assuming he already does some sort of cardio).
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If you think that someone that's already very thin, and trying to make gains in mass, needs to do cardio three times a week, you are either lucky to have been born with a bit of meat on your bones, or you have no idea what the hell you're talking about and you yourself are probably WAY overtraining.

I haven't done cardio in like four months. I can still run just about as fast and far. My body fat is maybe 1 or 2% higher than it was--which was not much to star with. Anyone who is pushing the cardio thing has no Idea what it's like to be skinny your whole life--"hard gainers" have to work twice as hard: meaning eat more, focus more, get more rest, etc. I have known lots of people in my life that just eat 2500 cals a day and hit the heavy weights for a few months and make major gains. Many peole can do this--most in fact are NOT "hard-gainers"

PS- I eat like 5,000 and burn it all off just by breathing :-(

Most advice in the mags, and stuff the big guys in the gym will tell you, is NOT directed at "hard-gainers." I wish someone (another "hard-gainer") would have told me years ago what I should be doing. I could have saved alot of time and money--that reminds me--anyone who tells you to start taking all kinds of supps is full of ****. Read the research not the mags.

Did any of you talking about cardio read that nutmeg is 16 and 115 lbs??? you guys have no idea what your talking about

Hey nutmeg. Just because some guy has been going to the gym for 15 years doesn't mean he knows what he's talking about. You are growing right now. You need lots and lots of energy for that. Lots of protien, good carbs (fiberous), and fats (try lots of seafood). Listen to Fade2, eat eat eat, and lift heavy, but not too often. Muscle is built while resting not while lifting.

Work larger muscles and do compound lifts. squats, deadlifts , bench and pullups (or bent over rows) are WHERE YOU LIVE!!!!

I promise if you do that you will see gains. Don't get mad if your six pack starts to fade a bit--when you make the gains and then cut you'll look like a million bucks
 
OK LEE and STREAMLINE, I guss you two school boys (how old are you agian) know more about this stuff than me--I mean, I'm just a trainer (I get paid to tell people this stuff).

Lee, your 5'10" and 155, you're overtraining--work-out less, sleep more--enough said

Stream, you're 5'9" and 178, you put on 7 pounds in two months, YOU ARE NOT A "HARD-GAINER"--YOU WILL NEVER BE SKINNY.

Buzz, maybe I'm buying into the myth-you can call me on that. Other than that I agree. I was just saying to portion out the protien. Better safe than sorry. I need to do some research on the protien synthesis stuff before I can comment further on how much to eat per sitting.l
 
wow, lol, thanks a lot guys, this stuff really helps, im going to look in to it more and take notes of what i should do, by the way, i play soccer, so i don't do any seperate cardio fitness besides the laps and running i get from training. So in the time im not at soccer practise i can use it strictly for muscular gains and not cardio, thanks again.
 
jds, I agree with you.

Especially for a teen, when the focus is purely to add mass/bulk, the cardio should be very limited. If an individual were cutting, or maybe even maintaining, the story would be different. For a true bulk, the focus should be precisely that.

Start eating like it's your job, and of course lifting, as well.
 
jds said:
If you think that someone that's already very thin, and trying to make gains in mass, needs to do cardio three times a week, you are either lucky to have been born with a bit of meat on your bones, or you have no idea what the hell you're talking about and you yourself are probably WAY overtraining.
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It's all about conditioning not his weight.
 
Streamline said:
It's all about conditioning not his weight.
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Marathon runners are in great condition--and they look like twigs. Body builders look great--and are not usually in very "good" shape.

No, it's not about conditioning. It's about mass--there is no conditioning about it. Eat, lift, and sit you're ass on the couch. Then go eat some more.

Stream, if you, personally, can do lots of cardio and build mass at the same time then good for you. You could gain more if you stopped the cardio.
Hard-gainers can't do both.

And if you really really want to get bigger, (I know about this, lol) you don't care if you get a little out of shape.
 
You're not reading my posts properly. I said for him to do cardio 2 - 3 times a week (MAX) so that the cardio base that he already has can be maintained. But whatever, he can do what he wants it was just a suggestion and seeing as youre the grand wizard on it all he can listen to you if he wants.
 
Stream, you are 17 and have no idea what you are talking about. I'm not a grand wizard--you are just uneducated. I'm not trying to be a dick--how about tossin' out some credentials or some data to back your suggestions--Or are you just some hot-dog high school kid that thinks because you're on the varsity team and fuc#ing a cheerleader you know something.

You're not allowed to talk anymore--you're not allowed to talk ever again--every time you post you will give me 5 laps--now go hit the showers chief.
 
loll...wow, i can c u guys r real passionate for wut u do, thanks a lot, btw u guys r goin crazy wit this cardio thing, lol, if ur jus arguin for the sake of proving ur point then by all means go ahead, but im jus lettin u kno that i take care of my cardio thru soccer practise, besides that i dont hold any cardio training sessions
 
Good deal nutmeg--remeber to do lots of compound workouts (involving more than one joint and groups of muscles--or what we call a "force-couple") things like a pullup--(lats, shoulders, biceps- and mutiple joints--shoulder and elbow) these kinds of workouts are a must for big gains--quats, deadlifts, bench, dip, mil press, rows. these are all you really need.
 
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