Weight Gaining

train no more than 4 days,no longer than 45min,eat 3 meals and two carb/protein shakes daily(one straight after training,one half hour before bed)get plenty of kip
 
you can train as you are at 5 days there is no set rule in training, rest is good, 2 days off a week is ok mate. id up your meals tho to 6 good protein meals, fish, chicken, steak as im sure you know the crack anyway. yeah carb protein drinks, but before bed id go for a casein shake slow release protein shake over 8-12 hours. alot of what your wanting depends on what you are looking at gaining really, if you want to bulk up then go for 6 meals plenty of protein in them and shakes in between ie before and after training and before bed.
 
lots of bread and potatoes, soon as i cut those out i lost loads of weight so must work the other way :)
 
mad1 said:
you can train as you are at 5 days there is no set rule in training, rest is good, 2 days off a week is ok mate. id up your meals tho to 6 good protein meals, fish, chicken, steak as im sure you know the crack anyway. yeah carb protein drinks, but before bed id go for a casein shake slow release protein shake over 8-12 hours. alot of what your wanting depends on what you are looking at gaining really, if you want to bulk up then go for 6 meals plenty of protein in them and shakes in between ie before and after training and before bed.
Click to expand...

Thanks mad1. \yeah im trying to bulk. I have my strength to lift now so want to bulk up
 
14 pints of Fosters, an Indian, or Kabab every night for 3 weeks, you will be amazed at the results !!!...........sorry, cpuldnt resist !!
 
Come to easter lunch next year.
I think I've put on about 2 stone over the festivities.
A maple ham, a balantine, Waldorf salad, Linguini Alfredo, a choice of 6 puddings Pear and ricotta pie, apple pie, clotted and double cream, banana& walnut loaf, a cheese board to shame fortnums, and lashings of Ginger beer
(well lagers, ales and champers actually)
You'll be all year training to get the weight off, not put it on.
HAPPY EASTER TO YOU ALL
 
got this from the wife, she couldn't put weight on so went to dietician who advised slimfast-type drinks ALONG with normal eating...has helped a bit but she can still eat chocolate for England and stay a size 6, while i look at wrappers and put on 3lbs!
 
well mate i was ten stone six five years ago before going onto perm nights five years later i am sixteen stone dead that airports very bad lol no but i would go to a exp weight trainer and can advise accord best luck
 
Gaining weight just for the sake of bulking up (bulk means excess) is a mistake. What are the benefits to bulking up? What are your goals?

Gaining weight you have to train your large muscle groups i.e. squats I realise that this is a word not often used in most gyms. Deep squats done properly will not hurt you. I do it all the time and have never been injured. You would also need to train your back muscles trough deadlifts. Then eating is a problem.

In terms of eating eat every 2-3 hours of each waking day. One meal can be a handful of maccadamia nuts, almonds etc. Then you would need to transport your food with you where ever you go. This 6 equates to approximately 6 meals a day. So planning and prep of food is important. I don't recommend all the fancy protein shakes, creatine etc. Read how to gain 30 lbs of muscle in a month by dr Strossen. YOu can find it online. As he like all of the greats advocate deep heavy squats.

My advise would be to gain quality muscle which the average person can gain 12 pounds a year. This is non chemical enhanced. 12 of pure muscle is a lot. But in order to trigger that you have to train properly, eat properly then get plenty of rest. Each one affects the other.

did you ever hear of type 2 diabetes? If you want to "bulk up" then you might want to give this a quick read. As you will ignore it for now and 10 years it will come back knocking on your door. As teh body has to prepare for that extra weight with insulin which is another discussion for another time.

Gain muscle and fitness that is functional to the job. Then there is no need for bulking up.

Just a yankee's unsolicitied opinion.

Tapmaster
 
hey mate soons you wake up. hand full of oats in a protein shake.for breakfast have 4 boiled eggs one whole the rest just the wites. mid morning have a protein bar. for dinner have steak with a small amount of rice. mid day another shake with oats.then brfore the gym have some no explode for a gd boost. after the gym have a recovery drink like after glow. then before bed have some tuna an a protein shake. try stick to steak n red meats more ammio acids in them than chicken an you bulk up faster. if you get hungry threw the day drink complan.slimfast.babyfood.protein bars.
 
lol so after all the professional tips when you at the 'Olympia 12' lol. mate if your that serious go to your local gym or one thats got good rep and has guys who train there that maybe sponsored by the gym, I train in a gym at home that is exactly that, some very big units workout in there and know there shuff, they will give you the best advice and free to.
 
I never contemplate that route,most of the big units i know have an arse full of the gear.eat well,eat a lot,train for strength not size,if you do it this way,size will follow.dont even touch a split routine or fancy gimmick pill until you can bench 100k,squat 140k dead 180k minimum.Add in dips/pull-ups etc bit of KB work,nothing fancy.
 
Tapmaster is spot on, there's a limit to what you can gain before it becomes counter productive. theres plenty of diets and recipes online for you to follow, are you looking for general principals to gaining weight or specifc diet plans that tell you what to eat in what quantities for each meal?

Generally speaking you should be trying to eat a meal every 3 or 4 hours, I aim for 4 or 5 meals a day and 1 or 2 mass protein drinks, plenty of fruit and veg, I try to eat a portion of veg, carbs and protein per meal (except breakfast), as a general rule for protein and carbs a portion is roughly the size of a clenched fist or the palm of your hand.
I prefer to eat than rely on shakes but its convenient so i always have some around and will drink one if i can't get something to eat and i always have one after I train. I try to train 5 times per week but i work shifts which disrupts things and sometimes just do 4, rest is important and often underestimated, you don't get bigger in the gym you need loads of sleep to grow.

I try to eat larger meals earlier in the day and have a smaller evening meal and then a protein drink an hour or so before bed. I used to do it the other way round but I recently saw a nutritionist and he recommended swapping things round which has given me loads more energy through the day, I have to force myself to eat a decent breakfast and mid morning meal but i have noticed the difference.

If your after specific meal plans have a look at mens health, they always have diets you can follow and they are usually geared towards gaining lean muscle opposed to just getting heavier.

I rambled a bit there but hopefully its of some use
 
Chris,

Just train and remain fit.

When I was younger all I wanted to do was gain weight.

Get to my age and all you want to do is lose it again!
 
The human body is very complex. Everything that we do to alter that by gaining excess weight either it be 10 kg or 40kg. Most of this is done through protein shakes, carbohydrate powder etc much of which has high sugar, salt that is disguised as sucrose, fructose (same as sugar just another fancy name). Lifting weight properly in the mold of a guy named Reg Park and many others then you can gain weight naturally. Most people who want to be big should train with bodybuilders where lifting 15kg for bicep curls for 40 reps will do the trick.

I know so much more about diet and exercise since I got the Type 2 diagnosis last November. The doctor said that I could have had type 2 for 10 years and never knew it. As the doctor obviously didn't test me for it. The symptoms of type 2 after a while come on suddenly and it's not nice. So from the time you realise something is wrong and your GP diagnosing you is two different things. I changed GP's after I had been telling my old GP for years that something was wrong and he didn't do anything saying it was stress or something un related. So having a good GP is important

I'm carrying around at present 145kg even as a powerlifter I have developed the dreaded apple physique which means the body starts storing fat around the waist line. I know from experience about dieting about eating small meals a day, proper training and rest will give you what you require. I went on a diet in January for 3 months that I stuck to very well. So I thought! I stood on the scales and had gained 8kg. Not good! BAck to the old drawing board.

I am training weights 4-5 days a week. As a powerlifter taking 5 min between sets is common. So now I am trying to speed up my training to doing super sets and giant sets. Less powerlifting! The funny thing is the body has muscle memory and knows where it wants to be. I can still squat 230 kg and benchpress 180-190 kg (at present as I started training again 2 months ago, training proper to build cardio vascular fitness.

I know that saying personal things on an open forum can be good or bad. I have tried to offer good advise to people that I know will work. As I have lived it. Trained it and Slept it most of my life. But in this case I felt it was important to add a personal twist. With diabetes you get high blood pressure and all the trappings that go with it.

So take my advise and try to gain functional muscle and muscle that is useful to what you are doing as a CPO. So now I am doing 45 min cycling 5 times a week and training between 60-80%. I'm working on changing mentality from powerlifting to functional lifting. Thats easier said than done. I know what needs to be done I'm trying to do it to get the weight down.

Good Luck

Tapmaster

ps the guy who taught me about weightlifting and bodybuilding proper lived in South London. We trained together for 2 years til I started training at Genesis when I moved to West London. To make a long story short I was a student of this bodybuiler at 23 stones one of the largest men I've ever seen. He dropped over and was not able to be revived. So I think I have and I always try to offer safe advise. Starting with going to your doctor to get checked out frequently.
 
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I feel a lot of it is based on a perfect world scenarios. Since you basically following your principals schedule, my days can go by with almost no eating. Taking turns within the team squeezing down a protein bar, or some junk food from a local street vendor while your principal having his lunch or dinner in some high class restaurant. The glamorous life of PSD, ;-)
 
High class restaurant during 'PSD'?

I naturally define the term 'PSD' as an 'Americanism' aligned to ops in sandpit environments - not proper corporate CP.



Rich H
 
Train 3 Times a week, Eat loads of eggs, chicken etc for good protein but dont forget to eat the other stuff or you will bloat and feel like poup.

Get on the Shakes theres a Good creatine shake out that i been told about called Con-Cret you can buy it on ebay i think its about 20 nicker, use that as well as protein whey.

and lots of amino acids liquid for to help with all the protien intake!!!

Goodluck
 
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