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

[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

[Ronin66]

Hi Graeme,
Welcome to the site, hope you do well with your weight gain.
My addvice is eggs, lots and lots of egg, they are a good source of protein and have great natural fats for energy and protein symphsis.
yours
Michael

[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]

Okay, I recommend that you google this stuff since this will give you a better understanding of what is going on, but to get you started.

The Recommended Daily Requirement for Protein is:
0.8g per Kg Lean Bodyweight.

So weigh yourself in Kg and multiply by 0.8 and that is the amount of protein, in grams, you need to be eating every day to make any progress.

However, some sources (eg http://www.bodybuilding.com/fun/maki1.htm suggest that figure should be more like 1.33g per 1kg of bodyweight. Other sources differ.

Protein sources should be; Whey Protein, Eggs, Chicken/Turkey, Lean Meats, Cottage Cheese, Nuts etc (in approximate order of importance, bio-availability etc).

Now work out your Basal Metabolic Rate (BMR) using any of the calculators on the internet. Here's one from "My Fitness Pal":
[url]http://www.myfitnesspal.com/tools/bmr-calculator[/i]

Now multiply that figure by 1.2. This will give you the energy you need in calories (Kcal) on a daily basis (assuming a sedentary lifestyle). Now add at least 500 calories (Kcal) to that figure. This is the minimum calorie intake you should have every single day (including protein calories) if you are to gain weight.

Remember though that when you exercise you will burn calories, so you need to track how many calories you burn in exercise and add that to the total for that day and make sure you increase the amount you eat accordingly. You may need to increase the number of meals you eat in the day and their frequency in order to make sure you get that many calories. As a suggestion; aim to eat six meals a day at about 2 hour intervals. Carry items like nuts and seeds around with you and snack on them to keep your calories up.

If after a couple of weeks this isn't working, try adding more calories to your daily intake until it does start working. Everyboy is different and it may take you a little while to find the optimum diet. Do keep checking that you aren't just putting on fat, but if your protein is high and your exercise regime is effective, that shouldn't be a problem.

You might find it useful to use a calorie tracker like "My Fitness Pal" to follow you diet. Remember to use it for weight-gain, not loss or things may get confusing!

Do read around the subject - there's lots of information on the website. Do make use of Protein Whey Shakes to keep your protein high and always have a protein shake within an hour of exercise as there is a "window" in which the body absorbs protein more efficiently after exercise but only for an hour before things go back to normal.

Good luck!

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?!