Discussion
Hi All
wondering if any one can help me. i'm wanting to put on a bit of weight but in a healthy way. i'm 5'6 and weight just under 10st. i'm quite an active person go to the gym couple times a week, boxing and play football but i never been able to put on weight. Can anyone advise me on how to put weight on healthly. what should i be eating as im not very good with the diet side of things. also do the protein shakes really work if so what should i go for.
Thanks
wondering if any one can help me. i'm wanting to put on a bit of weight but in a healthy way. i'm 5'6 and weight just under 10st. i'm quite an active person go to the gym couple times a week, boxing and play football but i never been able to put on weight. Can anyone advise me on how to put weight on healthly. what should i be eating as im not very good with the diet side of things. also do the protein shakes really work if so what should i go for.
Thanks
Eat more good food, simple as that. Larger portions of decent meals will suffice.
I'm sure that some far more learned member will be along to give you more detailed advice, but as a rough guide I'd suggest you write down everything you eat for one week and then take a daily average.
Now compare with with these daily amounts:
Protein: 140g (560 kCalories)
Carbohydrates: 280g (1,020 kCalories)
Fat: 50g (450 kCalories)
The above values are a very rough guide only, and if you're going to modify your diet make sure you do it gradually - over the course of several days minimum.
HTH
I'm sure that some far more learned member will be along to give you more detailed advice, but as a rough guide I'd suggest you write down everything you eat for one week and then take a daily average.
Now compare with with these daily amounts:
Protein: 140g (560 kCalories)
Carbohydrates: 280g (1,020 kCalories)
Fat: 50g (450 kCalories)
The above values are a very rough guide only, and if you're going to modify your diet make sure you do it gradually - over the course of several days minimum.
HTH
Good advice Animal.
I would recommend dropping cardio work (boxing and football) if possible and hitting the weights hard and in conjunction with that eat more good quality foods.
If you don't know how many calories and how much protein you consume now, as Animal has said log it. If you have a modern smartphone there is tons of good apps for this or you could use an online source such as fitday. Once you figure out how much you're consuming then if no gain add 500 (good!) calories a day.
And I'd suggest weight training 3-4 times a week as a starting point, remember over-training = no results.
I would recommend dropping cardio work (boxing and football) if possible and hitting the weights hard and in conjunction with that eat more good quality foods.
If you don't know how many calories and how much protein you consume now, as Animal has said log it. If you have a modern smartphone there is tons of good apps for this or you could use an online source such as fitday. Once you figure out how much you're consuming then if no gain add 500 (good!) calories a day.
And I'd suggest weight training 3-4 times a week as a starting point, remember over-training = no results.
Someone posted this on PH a while ago:
http://www.teamskip.net/longevitydvd/
Turn your speakers down. They cocked up the index page somewhat.
http://www.teamskip.net/longevitydvd/
Turn your speakers down. They cocked up the index page somewhat.
RemainAllHoof said:
Someone posted this on PH a while ago:
http://www.teamskip.net/longevitydvd/
Turn your speakers down. They cocked up the index page somewhat.
Hey that was me!http://www.teamskip.net/longevitydvd/
Turn your speakers down. They cocked up the index page somewhat.
I am a huge fan of Skip and Dante.
Their forum is at http://www.intensemuscle.com/
It was one of my prime influences for trying a huge bulk....
Gassing Station | Health Matters | Top of Page | What's New | My Stuff