Hello from the UK.

[GraemePitchers]

Hey all, new to the forums and site.

So far loving the website and app, Really looking forward to reading people's routine's and personal prefrences to training.I've been training now for about six months and i can see that im now well toned, but thats not why i got into weight training, being 6ft 5 and only weighing 13 stone i struggle to put the weight on.If anyone can recomend some tips/routine's i will be very greatfull.Anyway i can't wait to try the app out at the gym tomorrow.

Regards


Graeme

[OptikaNET]

Welcome to the forums!!!

As regards your question; it's all in the diet. If you've a fast metabolism then you will struggle to put weight on but you need to make sure that your calorie intake is (a) about 500 Kcal higher than your daily requirement and (b) including a good source of protein.

The best routine in the world will not help you if you're burning the calories rather than using them to build.

Good luck with your programme.

Kind Regards
Dave

[GraemePitchers]

Sorry for the delayed responce (internets troubles),so in terms of eating the right food am i basically looking for food that has a high carb count only? (i'm a noob at this sort of thing).I think i'm going to post my diet in the forums and hopefully someone can give me some tips.

Regards

Graeme

[Jasonhannen]

Hi Graeme

Like deviation said, its essential to get the right amount of protein in your diet if you are lifting weights. then carbs and fat will make up the rest of your daily nutritional needs.

If you dont get the right amount of protein then those valuable hours you spend in the gym wont pay off.

The guy I train with is tall and slim, he's always had trouble putting on weight.

He started at 59kg's (little Runt) when we stated training together about 9 weeks ago, he is now up to 68kg and growing.

My buddies diet is protein heavy and he is taking in a calorie surplus everyday. the weight gain is mostly muscle with only a slight bit of bodyfat, slight enough he is not concerned by it at all.

We do a 5x5 stronglift programme 3 times a week

You would be better off finding out your nutritional goals rather posting a diet and asking people to critique it.

[OptikaNET]

Like deviation said, its essential to get the right amount of protein in your diet if you are lifting weights. then carbs and fat will make up the rest of your daily nutritional needs.

Ahem... So far as I know, Deviation has not yet commented in this thread!!! Mind you, has anybody ever seen Deviation and myself at the same place at the same time...?

Enquiring minds need to know...

Kind Regards
Devia....
I mean Dave!!! Dave!!! My name is Dave!!!

[Jasonhannen]

Ahem... So far as I know, Deviation has not yet commented in this thread!!! Mind you, has anybody ever seen Deviation and myself at the same place at the same time...?

Enquiring minds need to know...

Kind Regards
Devia....
I mean Dave!!! Dave!!! My name is Dave!!!

Sincere Apologies

[OptikaNET]

No, make sure you are getting enough protein first. After that it's just down to calories. It doesn't matter where they come from, if you're trying to gain weight and you have a fast metabolism that makes weight gain difficult, just increase your calorie intake. If that doesn't work, increase it more until you start gaining weight.

Make sure it's muscle you put on not fat, but if you have a fast metabolism, you are getting enough protein and you are exercising effectively then that shouldn't be a problem

Kind Regards
Dave

[mrwright]

No, make sure you are getting enough protein first. After that it's just down to calories. It doesn't matter where they come from, if you're trying to gain weight and you have a fast metabolism that makes weight gain difficult, just increase your calorie intake. If that doesn't work, increase it more until you start gaining weight.

Make sure it's muscle you put on not fat, but if you have a fast metabolism, you are getting enough protein and you are exercising effectively then that shouldn't be a problem

Kind Regards
Dave

Are you sure?!

I always thought carbs were just as important as the protein, to give the body the energy to lift the weights, and to let the protein repair the muscles


So if i eat 5000 calories of protein and fatty burgers a day it'll work the same as rice, sweet potato etc?!

[OptikaNET]

Are you sure?!

I always thought carbs were just as important as the protein, to give the body the energy to lift the weights, and to let the protein repair the muscles


So if i eat 5000 calories of protein and fatty burgers a day it'll work the same as rice, sweet potato etc?!

Nutritionists are divided on this. Some say it doesn't matter. Others say it does. The jury is out. Most research I've seen recently says that calories are treated the same regardless of source as far as metabolism is concerned.

Now, as far as diabetes is concerned, or cancer, or arteriosclerosis, then the amount of fat you take in matters but opinion is divided as to what is the ideal proportion of nutrients.

But if all the food calories are burnt, the research suggests it doesn't really matter where they come from. A lot of marathon runners fuel up on high fat snacks like donuts etc because it's the most efficient (and tasty!) way to present the body with the calories it needs.

Having said that I did advocate good food choices and a good balance matters. Weight gain is a different animal to weight loss anyway...

Kind Regards
Dave

[Jasonhannen]

The way I understand it is that protein should be your resource to build, repair and maintains your muscles. Fat and Carbs should be your sources of energy that fuel your body.

You need a balanced diet and the best way to find the balance is by trial and error, measuring your results and making small adjustments eg if your not putting on weight bump your intake by 200 calories per day.

Dave's advice should give you a good foundation & starting point but no one can accurately predict what is exactly right for anyone individual.

Be scientific with your approach and disciplined recording your results, this will give you enough information to accurately make small adjustments to your diet and achieve results.

If you dont record how many calories you are taking in you dont know how much you need to adjust if you are not gaining/losing weight.
If you dont record how much protein you are taking, you dont know how much to add if you are losing strength or muscle mass overtime.

Some people are genetically gifted or just plain lucky and can get by "winging it" For the rest of us there is a proven scientific approach.