Any Weightlifters Out There? Need Advice Please

[Floridabassking352]

I just got back into working out for the past month and have already added 40lbs to my bench press and other excercises, and my muscles are getting bigger/stronger, but I haven't gained any weight. I've been eating twice as much lately and still don't weigh as much as I should for my height (I'm 6ft 135lbs).

For those of you who work out, is there a certain eating program I should be on, or any protein-type shakes that might work to help me gain weight and/or help build more muscle? Hopefully someone can give me some ideas. Thanks.

[crayon7]

How many calories are you taking in and are they healthy calories? I know a guy who has the exact same problem. 6' about 130. We got him up to 142 and then he quit going to the gym. In 3-4 weeks he was back to 130.

[edbassmaster]

First of all if you are trying to put on weight focus on squats, deadlifts, and other leg builders. This is key in putting on size. This is the most grueling in the gym but the results are worth it. Im only 175 lbs but before I started lifting I was 155...about 2 years ago. And more important...consume at least 135g of protein every day ( 1g per lb of body weight ). This can be hard, but if you REALLY wanna get big you can do it...chicken breast, tuna, salmon, lean beef, protein shakes etc. Muscle Milk ready to drink shakes are awesome. And try to stick to complex carbs...NO WHITE BREAD. And plenty of rest, thats when you grow most. PM me if you have anymore ?s...my best friend is a personal trainer and pro power lifter and taught me alot.

[senko_77]

Lol.  This sounds just like something LBH was telling me about last year.  He was intaking 10,000 + calories/day and workin out and he didnt gain an OUNCE.

My guess is that....

1)  your losing water weight as your gaining muscle weight.  Most people aren't near hydrated as they should be and extra exercise reduces your water content even more.  

2)  You've lost fat content and that has balanced out with muscle weight.  

You will see a weight gain eventually.  Just keep at it

[boondocks]

I agree with the last two posts. Drink alot of liquids, a lot of protein, and heres the one that helped me the most - CARBS. Never slack on the carbs if you are trying gain weight and strength.  Its a matter of finding the right diet to match your metabolism. For some protein might be the answer. Others carbs. Everyones a little different.

[logger]

I'll second the comment on "quality calories". Be sure to eat a small small meal within 45 minutes of working out, or a protien shake would do. This is the time when your muscles are screaming for nutrition.

I would first figure out your metabolic rate and adjust you calculations to include your activity level. I would definately eat high quality protien, fish, lean beef, chicken. There are some excellent website about this topic.  Keep the carbs low, to 1/3 or less of your diet. Stick to compound movements if you want to build mass, heavy weights low reps and lots of rest between sets. Keep reading as much as you can on the subject there are a million resources out there. In the end you are just going to have to try different things everyones body is different. Drink plety of water. And be careful of supplements as NONE OF THEM ARE TESTED BY THE FDA.

Good luck here are some resources for you

"The new encyclopedia of bodybuilding"

by Arnold Schwarzenegger its $25.00 and most book stores carry it. almost 800 pages of awesome info, illustrations, and workouts.

www.bodybuilding.com

This site has resources, sample workous, links and diet information.

http://www.bmi-calculator.net/bmr-calculator/

this link can help you calculate how many calories you need each day. Be sure to complete the Harris Benedict equation because that is how many calories you actually burn daily. If you want to gain weight you will nedd to take in calories beyond what you burn daily

www.muscleandfitness.com

good site, a bit commerialized but they do have useful training and nutrition info.

[Dan:]

Do you eat frequently? If you eat a bunch of meals throughout the day, your metabolism is probably really high. You might be able to lower your metabolism by eating fewer meals in the day. Also you could try some weight gain stuff you can find at GNC or on the internet.

[Vyron]

eat every 2-3 hours and rest a lot

consume:

atleast ur weight x1.5 protein

ur weight X 3 carbs

minimize fat intake

important : pre and post workout shake with lots of carbs

before sleeping take milk products 2 slow down ur metabolism (casein protein)

i was really into weight lifting in the past but not anymore, i dont have the time

[Dan:]

Vyron, wouldn't eating frequently raise his metabolism due to the constant digesting? It sounds to me like that would be the opposite of what he needs.

[Pond Hopper]

Some people are what referred to as slow gainers, myself included.  I have gotten stronger, put on muscle, but barely gained any weight over 2 years.  I have done the high calorie diets but what works best is many small meals, lots of protein and make sure you ingest some good carbs prior to workout and limit your fat intake.  I eat chicken and pasta about everyday before working out, or chicken and rice.  Have a protein shake before working out and before bed.  Otherwise buy the book by Arnold which gives many more pointers.  Calories are not always the answer because pop has calories and isnt going to help you get stronger.  

COrey

Disclaimer (I am not nor will I ever be a bodybuilder).

[senile1]

I'm 46 now and all I do is exercise to maintain where I'm at.  When I was in my early 20s I started a bodybuilding routine and did this on and off into my mid to late thirties.  I gained from 155 up to 205 lbs during that time.  This was all natural and the only supplements I took were a carb drink and amino acids.  

Assuming you are using a bodybuilding split routine, you are using enough weight, and you are eating enough protein, usually the problem with gaining weight isn't the amount of protein you're eating.  You should eat a lot of protein but bodybuilding workouts burn mainly carbohydrates.  A good weight gain diet is approximately 55  percent carbs, 35 percent protein, and 10 percent fat.  The fats you eat should mainly be non-saturated fats like nuts.  The carbs should be whole-wheat breads, vegetables, cereals, fruits, and even some pasta.  If you don't eat enough carbs your body will resort to using the proteins for energy.  If this happens it takes away from the protein you have available for muscle growth.  Also remember that, scientifically, for the average human a muscle gain of 10 lbs a year is maximum.  There are exceptions, but people who claim to gain 30 or 40 lbs of muscle in a year are usually gaining fat in addition to the muscle, or they're taking steroids.  Most people will gain some fat with their muscle mass and this is why bodybuilders cut their diets and do carb loading in the last phase before a contest so they will lose the fat and get cut.  So I would suggest making sure you are eating enough carbohydrates.  What I always did was drink a carb drink that provided about 80 grams of complex carbs one hour before working out.  I found that I had more energy, was able to lift heavier weights, and was able to do more reps when I did this.  

[Floridabassking352]

It seems that you all need more information to better determine what I should do. Here's my eating schedule:

Breakfast: a bowl of cereal

Lunch: Sandwich, chips, some kind of chocolate, and fruit (cherries, grapes, apples, strawberries) or vegetables (celery or broccoli)

Snack (after lifting): Fruit and/or vegetables

Dinner: Pasta, chicken, hamburgers, or steak (along with some veggies and stuff)

This "diet" isn't one I've designed for myself (well, I haven't designed one yet), it's just what I've been eating for pretty much my whole life. I don't know if it's good or bad.

[senile1]

Floridabassking352,

You aren't eating enough protein or carbs.  Google Bodybuilding diets and see what you find that suits you.  

Most bodybuilding diets recommend eating 5 or 6 smaller meals a day, but with the proper balance of proteins, carbs, and fat.  I was never able to do this because of time constraints at work, but I did eat a lot more than you are eating when I made my gains.  I would at least divide up my protein intake into 5 or 6 different eating times.  The reason you need to do this is because the body can only assimilate so much protein at any one time.  The rest is wasted and excreted.

[Tom Bass]

Be careful what you wish for. I used to worry about bulking up..Then I did. Then fat reared it's ugly head and I dieted and worked out eating only proteins.

Now I don't care.

Please understand this evolution took many years. Your body changes. Someday you will brag about the size you are now....I guarantee it! 8-)

[senile1]

Good point, Tom Bass.  When you back off and aren't working out as much anymore, you have to back off on your food intake as well.  I don't eat a third of what I used to eat when I was younger.  Otherwise, I'd be big as a house.

[timmyswetarded]

eat every 2-3 hours

vyron is right about that

pm sent