I've always been skinny as hell, 8 months ago before I started boxing I always wated to stay skinny for some strange reason, I was 5'8 and 49kg, at 108 lbs. But after I started training, I started lifting weights since my chairman told me I was too skinny. At first all I could lift was 5 kg dumbells, but now I could lift a 12~16kg barbell and maximum of 10 kg dumbells (sorry I'm Japanese so it's hard for me to use lbs :P) and finally reached to my current weight of 55kg at 121 lbs. But recently now matter how much I work out, I can't get past 121, I want to get it to at least 60 kg at 132lbs. My workout basically repeats like Day 1, Upper body, Day 2, Lower body, and it repeats like that. I went to the States for a week or two for a little vacation; my hotel had a fitness gym so that was good; and ate LOTS of junk food; still I'm not gaining weight. I'm 15 years old and I'm a high school freshman, if there are anyone who is familiar with this topic, it would mean a lot to me if you guys shared some of your knowledge with me.
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How much protein are you getting daily? I too am a person who finds it difficult to put on weight. Not until I started drinking protein shakes coupled with my continued workouts was I able to finally put weight on. You should be taking in 1 gram of protein for each pound you weight. So for me now 230 pounds=230 grams of protein. I recommend whey protein for lean muscle. Not saying that this is the answer to your problem but it worked for me. It may work for you as well. -
Junk food? I'm guessing you don't care what kind of weight you put on whether it's fat or muscle. If that's the case, get some weight gainer shakes. I used to take them when I was trying to gain weight too. You can get a lot of calories down, probably even a whole day's worth in one or two cups. Eat your regular meals on top of that and you'll gain weight for sure.Comment
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this is the best website, for this and follow the workouts tooOriginally posted by Pez View Post
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@Rip Chudd: Thanks, wow I never knew that... I usually drink one cup of protein shake ONLY after my workout. I got my brand new whey protein today, it's called Savas, I don't know if they sell those in the states but one cup, adding up the milk I use to mix it with, i get 25.1g/300ml shake, and on the instructions it tells me to drink one cup (300ml) in the morning, after workout and before I sleep. So just with my shake I'll be getting 75.3g of protein... damn still need 45.7g more protein. What kind of food also contains protein?Comment
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@h4te: Thank you, I think this is all starting to make sense. I've always eaten less, and right now I'm trying to eat as much as possible. Would it be a good idea to eat 5 meals per day? I'll try to increase the quantity of my meals.Comment
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@Pez: Yes, I heard that having fat will help you to gain muscles better. I'll try to find one of those shakes in Japan and I will get you with the results. Thanks so much!Comment
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@Roja's480: I'll try out the site, thanks for the helpful link!Comment
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I'll give you part of the strategy that I've been using with my young athletes looking to gain weight. It varies from individual to individual and there are adjustments along the way depending on the goals. Here is a quick foundation:
- You have to consume 1.75 - 2.25 grams of protein per pound of body weight (Ideally build up to 2 to 2.25 grams of protein per pound). You'll usually hear people tell you 1 gram per pound but that is more for maintenance or for average weight people. Begin with 1.5 grams per pound. Allow your body to adjust (usually 1-2 weeks) then begin increasesing.
- Fats should compromise 30%-35% of your daily calories. These are olives, avocados, walnuts, flaxseed, fish oil, olive oil, peanut butter, etc. It's important that your liver is functioning properly to effectively process the additional fats and protein. Ensure you're drinking plenty of water and eating veggies that maximize liver function i.e.,: celery, carrots, cucumber, watercress, chard, beets
- Protein shakes (use a good whey protein supplement) should be your best friend. It's the easiest way to get your meals in with a busy schedule. You should be consuming a minimum of two shakes a day (morning and before bed) around your other meals. On training days you should also have a pre and post protein shake. Make sure you're consuming a protein shake (example below) as soon as you wake up. Don't let an hour or so go by like most do before eating their first meal. Before you go to bed consume a protein shake using a Casein protein supplement.
8oz Milk or water
1 cup frozen strawberries
2 scoops protein
2 tbsp ground flaxseed
1 tbsp peanut butter.
1-2 cups oatmeal (raw)
1 cup celery
1 cup spinach
Unlike what most will say, don't just focus on just eating tons of calories for the sake of consuming calories. It's more important where those calories are coming from. Stay away from high glycemic foods (no fruit juices, white bread, sugars, etc.) as your possibly fast metabolism doesn't need additional spiikes. Fruits should be consumed sparingly and should be used primarily before and/or after workouts in protein shakes. Ensure your meals are balanced (outside your pre and post workout meals) and rely on great combination foods such as quinoa (packed with carbs, fats and protein) and Salmon (excellent protein and fat content). BE CONSISTENT.Comment
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