#1
well ive been wanting to gain weight but not fat for a while cuz i played football last year at 112 pounds and i got the crap beat out of me.well i read soemthing that seams like reliable information.ill copy it and then can you tell me if this is good bad or absolute crap.


" Gaining weight is really very simple, it’s a matter of increasing your caloric intake.

To gain one pound you must eat an additional 3500 calories per week or 500 more calories per day. Conversely to lose 1 lb you must reduce your calories by 500 per day.

By now you are probably saying to yourself is it really that simple Frank?

Well yes and no.

To achieve the goal of gaining 24 lbs in the next 30 days here’s a quick check list of what you need:

A food journal: This can be a plain cheap notebook nothing fancy. Buy a composition type notebook that’s the best. They usually only cost like a dollar or two and are small enough to carry with you.
A food guide: This is software or a book that gives you all the nutritional components of foods.
Resistance training: A home gym, Bully Xtreme, resistance bands or a gym membership. You will need to have 3 to 4 resistance training sessions per week.
Body fat calipers: You need to measure your body fat at least once per week and track it. The calipers don’t have to be anything expense a cheap plastic $3.00 set will do. We are not looking for picture perfect accuracy we just want a way to measure our progress.
Tape measure: Ah a vital but, inexpensive tool. You must take your body measurement once a week. No more, no less.
Please don’t skip over any of the above steps they are critical if you are going to add some muscle weight to you body!

Have you ever asked somebody who's trying to gain weight what they eat?

I did. And the response I received was shocking. "I just eat anything" That's what he said. I just eat, I don’t care!

You MUST know how many calories a day you need for your weight gain goal.

Most people that say they can’t gain weight usually blame their metabolism. They desperately want to gain weight but, they are stuck in the blame game.

Here’s the bottom line:

If you want to gain good quality muscle weight, you have to eat high quality dense foods and ENOUGH of them.

In my years of experience, when I bulked up and gained weight and fat, the biggest mistake I made was not tracking what I ate. I always tracked when I was cutting my weight down but not when I was trying to gain muscle size. I just ate everything I could and of course I gained size but so did my belly.

What you are about to discover here is going to change all that, so please sit down and relax and let it all sink in.

In order to gain weight, you need to eat more than your usual maintenance calorie intake but not so much as to just store the excess calories and get fat. And you need to eat consistently.

That should have been your "ah -ha" moment.

Gaining weight isn't your cue to eat everything under the sun. In order to gain weight, lean mass and not get fat, you need to eat just over what you body needs to maintain. In this manner, you'll provide your body with all the calories it needs to build muscle but you won't give it so much as it stores the excess as fat.

Remember that anything in excess, even protein, can be stored as fat.

The key is to gain healthy weight and minimize the fat gains.

Secret 2: Food Shopping 101
To gain weight you must have food around you and you must eat 5 to 6 times per day. Go to your kitchen right now after reading this section and take a look at what you've got in stock.

Make sure your kitchen is fully stocked with the foods you need to eat. Dense foods work wonders for putting on the weight.

Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.

Bare cupboards = no weight gain!

Bodybuilding doesn't have to break the bank. Many times you can get bulk items for much cheaper than you think. Cans and packages of tuna, turkey, chicken legs, and pasta all are great bulking items that don't cost a ton of money.
Perishable items like fruits and sugary laden items and condiments are usually things that cost the most.

Secret 3: Shortcut Secrets
To Meal Planning
Part of gaining muscle weight is eating 5-6 times a day. Every 2-3 hours you should be consuming a meal consisting of a lean protein, fibrous/starchy carb and potentially a healthy fat.

If you really want to gain weight, you need to eat 5-6 times a day! And it needs to be consistent. That means no skipping meals.

Eating 3 times a day full of bacon and eggs might have worked for some of the past legends but it probably won't do you any good.

Keeping your metabolism high and your system flushed with nitrogen (protein) will ensure you keep all the muscle you are working to build and that you are consuming slight excess calories for weight gain.

If you eat a big dinner but skip snacks and have light breakfasts, that is part of the problem. Healthy weight gain only comes from people who are consistent in their eating and don't skip meals.

Failure to plan your meals ultimately means you won't be eating enough to gain weight.

Secret 4: Nutrients
It happens to the best of us... We’re used to eating certain foods and we don't change or try other things, it’s what I call the “eating rut”. For a weight gain diet, this can be a killer as it drastically limits the number of calories you can eat. Plus, you’ll limit the nutrients and vitamins you will be able to intake. Both are essential to maximum healthy weight gain.

Did anybody ever tell you that nutrients are essential for growth?

Secret 5: Essential Meal Timing
While, it might be socially acceptable to eat just 3 times a day, that’s not acceptable for those who are serious about putting on lean muscle mass without putting on lumps of fat.

You've heard all the benefits of performance nutrition and eating 5-6 times a day but re-read this...

Quality muscle gain without putting on fat requires a high metabolism AND an excess number of calories.

In order to do just that, you need to eat frequently.That means 5-6 times a day (or more).

Secret 6: Eat, Eat and Eat Again
Don't feel hungry? Eat.

Now in most cases, that is against the current movement but in reality, if you want to put on quality mass you have to eat regardless of your hunger levels. Eating based on your mood is not the path to healthy weight gain.

Countless people tell me they cannot eat like a 200 lb bodybuilder.

That's because they are not a 200 lb bodybuilder.

Once they eat more, gain muscle mass, they will be and it will seem like nothing to eat like a 200 lb bodybuilder.

Fortunately today there are a host of RTD (ready to drink) protein products in the market. Buy a couple and take them to work. Use the ones that contain casein and whey proteins (for more info regarding types of proteins look for my article on whey protein)

This doesn't mean stuffing yourself, gorging on food or getting sick. It means eating more and more gradually over time in order to prime your body for more frequent meal times. Slowly start adding more food to your portions until you've nailed your perfect weight gain calorie needs.

As you eat more and small but frequent meals, you won't feel stuffed and your body will become more efficient at digesting and breaking down foods.

What this means to you is...

A higher metabolic rate and more calories!

These are the two essential keys to putting on weight without gaining a lot of body fat! So please re-read the above again, it’s that important."

well there you go.and if this is good information can you tell me what foods to eat.like i know i have to eat more than my average 1500 calories but since im 12 and i want to put on nothing but muscle and only about 10 to 15 pounds i need to know what i should eat.

thanks
#3
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#4
Just eat food with a lot of carbs.
A lot of meat, and work out after, making sure it doesn't turn to fat.
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#5
I don't think there is one person on this forum who's going to bother reading all of that.
#6
I'm surprised football didn't make you bigger, when i played football i gained like 20 pounds and 2 inches...just eat everything you see and workout.
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That seems pretty reliable. Go for it.
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#11
eat really fattening stuff, if yo just eat a lot til you come near to an explosion youll just end up with a big stupid gigantic stomach while other parts of your body remain "thin"
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#12
ive recently gotten into lifting weights, and to gain muscle start working out ALOT to see the results you need in 30 days and eat alot of carbs (bread, wheat, starch) and protein (fish, beef, peanut butter)....and if you really need want to gain weight fast here is this....http://www.gnc.com/product/index.jsp?productId=2296122&cp=2167077.2325087&parentPage=family860 calories i beileve with 50 grams of protein per serving.

let me mind you, you absolutely need to work out while taking that if you choose to go that route.....if you dont workout, itll turn straight to fat.
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#13
dude.. ur 12 and weigh 112??

lucky u..


ive been trying to gain weight for like 2 years now..


im 15 and i played freshman football at a whopping 120-lbs. yet... i had a starting position..


sure it will help you to gain weight...


but it isnt completely necessary..


but what you do want to do is exercise and do anything to build muscle (lift weights... run....do sprints...PARTICIPATE in PE so on and so fourth)

as long as your in shape and good in physical activity i wouldn't try to gain lots of weight..


but thx for that info...


im gonna have to try it for next season

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#14
yea of course you have to eat to gain weight and if you want it not to be fat of course you shouldn't eat fat. any idiot could tell you that.

i can't tell you if you're lifting hard enough because i don't know you, but most people who don't manage to gain weight aren't. by the 12th rep (don't pussy out at 6 or 8) your arms or legs should be shaking. I usually try to do 5 times 12 reps, sometimes i cut down the last three sets so its 12 12 10 10 8. if you can do more than 12 on a weight on the last rep you're not using enough weight.

work out in this order
arms:
benching: every time you go in it should be the first thing you do. its a benchmark for how strong you are. make sure that you have a spotter though. Do too many sets of this. This should be about a third of your time in the gym. I sometimes do as much as sets of this. this is the only thing that you shouldn't do 12 reps of. do 6-10.

biceps: curls. 4 sets with a bar if you can get it, and the last set with dumbells making sure that you go all the way down. if you don't do the dumb bells your muscle will grow short and you can rip it very easily.

dumbell benching: this doesn't replace normal benching. start off with way less than you bench. everything with dumb bells held above you is dangerous if you use too much weight. start low and work your way up.

dumbell military press or the full bar military presses: doesn't matter which one. again with a bar you do less reps than with weights.

triceps: very hard to train but very very important. i prefer doing the machine for this one because it helps you keep better form. if you decide to use weights make sure you have good form or you are doing nothing.

abs: if you ever need a break from arms do your abs. also do your abs if you have any free time at the end.

legs: i don't really work out my legs in the gym. I play water polo so i work my legs in the pool and by doing bleachers (our set is 640 steps on bleacher seats nonstop take a break, and repeat).

running or swimming: swimming is better but if you don't have access to a pool then run. this one is easy to slack off on, but make sure that you do it. otherwise you will gain muscle and fat.
#15
Quote by andrid
yea of course you have to eat to gain weight and if you want it not to be fat of course you shouldn't eat fat. any idiot could tell you that.

i can't tell you if you're lifting hard enough because i don't know you, but most people who don't manage to gain weight aren't. by the 12th rep (don't pussy out at 6 or 8) your arms or legs should be shaking. I usually try to do 5 times 12 reps, sometimes i cut down the last three sets so its 12 12 10 10 8. if you can do more than 12 on a weight on the last rep you're not using enough weight.

work out in this order
arms:
benching: every time you go in it should be the first thing you do. its a benchmark for how strong you are. make sure that you have a spotter though. Do too many sets of this. This should be about a third of your time in the gym. I sometimes do as much as sets of this. this is the only thing that you shouldn't do 12 reps of. do 6-10.

biceps: curls. 4 sets with a bar if you can get it, and the last set with dumbells making sure that you go all the way down. if you don't do the dumb bells your muscle will grow short and you can rip it very easily.

dumbell benching: this doesn't replace normal benching. start off with way less than you bench. everything with dumb bells held above you is dangerous if you use too much weight. start low and work your way up.

dumbell military press or the full bar military presses: doesn't matter which one. again with a bar you do less reps than with weights.

triceps: very hard to train but very very important. i prefer doing the machine for this one because it helps you keep better form. if you decide to use weights make sure you have good form or you are doing nothing.

abs: if you ever need a break from arms do your abs. also do your abs if you have any free time at the end.

legs: i don't really work out my legs in the gym. I play water polo so i work my legs in the pool and by doing bleachers (our set is 640 steps on bleacher seats nonstop take a break, and repeat).

running or swimming: swimming is better but if you don't have access to a pool then run. this one is easy to slack off on, but make sure that you do it. otherwise you will gain muscle and fat.



now the bench press thing...that doesnt measure your overall strength, your really only using your arms, shoulders, and chest, the thing really shows your overall strength is the dead lift, you use your arms, chest, legs, back, hands, everything in that.
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