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Old February 23rd, 2009, 09:52   Go To Top / FR Forum Home / #1
Zinga
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Icon1 Gain weight and food

What should I eat to gain weight? I preferbly want to eat food that is lean, I don't want to put on fat ( I have enough as it is tehe )

Please throw your thoughts and ideas at me.
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Old February 23rd, 2009, 10:37   Go To Top / FR Forum Home / #2
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I assume you want to gain muscle size? This healthy grocery list should give you a really good start. Look at the protein section. Getting enough proteins is important if you want to gain muscle mass.

A general rule of thumb is 2-2.5 grams of protein per kilo of your bodyweight. (that also varies depending on your goals and current muscle mass)
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Old February 27th, 2009, 09:47   Go To Top / FR Forum Home / #3
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Zinga, a few examples of lean food products are beef, chicken, fish, vegetables, fruits and cottage cheese. You should also remember that your body needs fat as well, the healthy kind
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Old March 3rd, 2009, 11:15   Go To Top / FR Forum Home / #4
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So you want to gain muscle mass and reduce the fat percentage?

You could try to increase your cardio level, increase your protein intake and reduce the amount of carbohydrates in your diet. That should get you on the right track
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Old March 30th, 2009, 10:07   Go To Top / FR Forum Home / #5
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Here is some useful information for you Zinga by Tom Venuto, a lifetime natural bodybuilder and personal trainer.

Most men need 3200-4000 calories to gain lean body weight. Once you calculate your daily maintenance level (referred to as BMR + Activity), your calorie surplus should only be 10-20% over BMR+A in order to gain muscle mass. For most men, this is about 400-500 calories above maintenance. This will give you a good starting point. For example, if your BMR+A comes out to 3000 calories per day, then you need about 3500 calories per day to gain lean body mass (3000 BMR+A + 500 surplus). If you go too much higher, you'll probably gain fat along with the muscle.

Any time you change your calories, your metabolism will adjust itself like a thermostat in an attempt to maintain some sort of equilibrium in body weight. Sooner or later, you may need to increase your calories a second time to keep the weight gains coming. This explains why many men gain weight initially on 3200-3600 calories a day, but later need to bump it up to around 4000.

Except for extremely active, extremely large and/or "anabolically enhanced" men, very few need more than 4000 to 4500 calories to gain weight (contrary to the stories you read in the magazines about pro bodybuilders eating 6,000, 8,000 or 10,000 calories a day, etc). Eating more and more calories thinking that you'll keep gaining more muscle doesn't work. You'll just get fat. All you need is that small surplus.

Here are additional recommendations for gaining LEAN body weight without gaining body fat:

1) Six meals a day is a must. If you eat fewer than six meals a day, you will either; a) be under your calorie surplus level required for gaining muscle, or, b) if you're meeting your calorie requirements, then you're eating too much per meal and this can contribute to fat storage. You might get by with five meals, depending on your calorie requirements, but if your calorie needs are high (say, 3500+, then five meals usually wont cut it.

2) Your meals must be moderately sized. Think about the calories per sitting, not just total calories for the day. If you need 3500 to gain weight, then three 1166 calorie meals won't do. Even though total calories would be right on target, the total calories per meal would be too high.

3) Unless you're the genetically gifted, fast-metabolism type, you need cardio. Cardio should be minimal, but you need some. I'd recommend three days per week, 20-30 minutes -- yes, even on a muscle gaining program. Most people avoid cardio completely, thinking that the extra cardio will cancel out the calorie surplus...which it does, unless you increase your calories even more. So basically, you're eating more and doing more cardio. Does everyone need cardio on a mass gaining program? No, but if you're having trouble gaining muscle without gaining fat, then YOU need cardio

4) Choose high thermic foods and natural foods. Take advantage of foods that boost your metabolism such as vegetables, natural starches and lean proteins. Great carbs for gaining lean weight include yams, oatmeal, whole grains, beans, brown rice, and potatoes. For protein, choose one of the following for each of your six meals: lean red meat, eggs (mostly whites, limited yolks), chicken breast, turkey breast, protein powder, fish, or cottage cheese.

5) Avoid processed foods and junk foods. Many people use a "weight gaining" program as an excuse to "pig out" on anything and everything. Again, unless you're the fast metabolism body type, you can't afford to eat refined junk foods containing white flour, white sugar and processed fats. You simply have to eat larger amounts of the healthy foods. The foods shouldn't change that much between weight gain and weight loss programs, what changes is the calorie amounts.

6) Include at least 1 tbsp/day of essential fats such as flax oil or Udo's choice oil blend supplement, or eat fish (Atlantic salmon, rainbow trout, or other fatty cold water fish, etc) at least 2-3 times per week. These good fats help with muscle growth, hormone levels and they even have a thermic effect in small amounts, whereas saturated fats are non thermic and they reduce insulin sensitivity. By the way, these "good fats" are great for boosting your calories too because they are so calorie dense. 3500-4000 calories of low fat food is an enormous amount to choke down. Using the essential fats is an easy way to get the high number of calories you need for weight gain.

Good luck and let us know how it goes
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Last edited by BenchMania; March 30th, 2009 at 10:29.
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Old March 30th, 2009, 11:02   Go To Top / FR Forum Home / #6
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Great post Wesley. Your mentioned approach is somewhat slower, but it works a lot better than the bulk up, shred and lets see what's left approach. The more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained.

It is important to remember that the "all I can eat" bulk process often leaves a few lbs of fat behind that are VERY hard to get rid of.

So IF you decide to go into a 'bulking' phase, take a slow approach
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Old April 1st, 2009, 09:28   Go To Top / FR Forum Home / #7
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Quote:
Originally Posted by Buff Guy View Post
It is important to remember that the "all I can eat" bulk process often leaves a few lbs of fat behind that are VERY hard to get rid of.
I had the same problem after my first bulk. It took countless hours of cardio and plenty of ab crunches to get my abs back on track. I was used to having a 6 pack when I was skinny. Walking around with a 2 pack after the bulk wasn't too much fun, I can tell you that.
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Old April 4th, 2009, 11:36   Go To Top / FR Forum Home / #8
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Thanks Allen. I also think the "slow approach" works better in the long run. Great minds think alike
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Old April 4th, 2009, 11:41   Go To Top / FR Forum Home / #9
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thank you all for your insight and ideas. I definitely don't want to gain even more fat and try to loose that later on.

Amanda, thank you. I have added your suggestions to my shopping list.

Theo - I still need to eat carbs right after my workout to refill the glycogen stores, right?

Wesely - awesome post man. Thank you so much! That's my all-time favorite post here at FR Kudos to you.
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Old October 14th, 2009, 11:30   Go To Top / FR Forum Home / #10
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Default Gain weight and food

Ok ladies. I want to gain some weight. Which is just as frustrating for an underweight... trust me Over the last year Ive been having some health problems which has caused me to unintentionally lose weight and now I want to gain it back. About 10-15 pds...and I know this doesnt sound like a lot but for me it is. Plus I find it IMO it is so much harder to gain than to lose. I look at it like this...to lose you need to eat less...but to gain you need to eat more, much much more...and for someone who has a small stomach and suffering from horrible GERD this is very hard. I just need some ideas....Id like to know approx. how many calories a day you are consuming...to maintain or either lose. Ill work my way up from there I guess...any advice?

Thanks.
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Old October 15th, 2009, 09:20   Go To Top / FR Forum Home / #11
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Hi Linda, puttin on weight is always a lot harder than the opposite. These days I'm stocking up about 5500 calories daily, which means that I'm on a horse diet

How many meals do you eat daily? Approx how many calories does your current diet contain? Do you exercise a lot? The most important factor is a surplus of calories. As soon as you cross that 0-level you're on the rise.
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