diet,nutrition and gain weight

[hoosier11]

hello,

currently i am at the heaviest i have been in along time at around 210 pounds. normally im anear 185. I have always been skinny and never been able to add effective muscle let alone weight well until recently. all my weight is in my stomach, i feel as all muscle and fat has left my arms and legs and just moved to my gut.

i feel like i have toothpicks sticking out of a potatoe lol

basically what i want to do is put mass on my arms, chest, back ect and lose my stomach. so since i have a hard time gaining weight what is the best way to go about this? weight gain shakes, supplements, or just eating right or eating more of the right foods?

i am new to the whole weight training, i have done it in the past but never a program type thing with minimal results. probably just the weights i was using or what not. any information to what to eat when to eat what to take would be greatly appreciated.

anthony

 

[sportsclub]

I wouldn't say you have a hard time gaining weight-you have in your stomach, you just dont know how to eat and train to gain muscle. Best thing to do is eat 5-6 times a day, try to do cardio first thing in the morning and eat your carbs as early in the day as possible...and or b4 and after your workout. Keep carbs from fruits and vegies and up the lean protein. This is real basic stuff. Do some reading on this board to get a greater understanding of training.

 

[dennis]

Sporty is right..you could also hire a good trainer.There are many people on here that will help you.At your size you do not sound like a hard gainer..you are just gaining in the wrong spot.

 

[hoosier11]

would love to have someone show me the ropes even if i had to pay lol it

i have been doing alot of research the past few days, and am getting a better understanding of the whole process.

anyone know of any online personal trainers that are reputable? or anyone from here want to take on the challenge? we only have one gym in the area and it is crazy exspensive to even walk in the door, that and it is 45 minutes away from me.

 

[bigbench]

For what your wanting to do, your going to have to do several cycles to get things right. First, you will have to clean your diet like sporty said, and adjust your weight training routine as well as cardio. You need to worry about losing the belly fat before anything else. Then, you can focus on putting on size on different parts of the body while again, adjusting diet and cardio to best benefit what you want. After the amount of mass desired is reached, then you sculpt the body and burn off any extra body fat while maintaining your current muscle mass. Its not easy, but it can be done

 

[hoosier11]

been doing alot of research lately trying to figure out a diet. I am starting to understand a little bit now.

i was having a hard time trying to figureout calories, protien, carbs ect. i didnt understand when something said 300 calories that it was including the calories from fat, carbs, protien ect. so that makes more sense now. I also found it interesting that the majority of the food i do eat right now are 50% fat calories which is not very healthy. I am going through the house looking at every food label i have haha

so the recomendation is pretty much get on a low fat high protein diet and exercise with moderate lifting till i lose my flaby stomach then work for a high calorie high protien low fat diet to gain weight while using a well designed lifting program for big gains?

sorry if this doesnt make sense but im still readign alot of posts and stuff on the net, id rather do it right the first time around instead of wasting time doing it all wrong.

Anthony

 

[sportsclub]

Ok here is the basics for you to go on...First keep a daily food diary for about a week. and be honest with everything u eat. Write down food, amount, calories, carbs, fat, and protein. Add up the total for the day and see how many cals you have been eating each day. It should be pretty consistant- most people are. Then deduct 200 calories each day. That should help you lose 1pound per week.

It is also good to find your Lean Body Mass and use that to determine your calories and protein requirements. 1-2 grams of protein/lbs of LBM and 14-16 caloires/lb LBM.

 

[hoosier11]

checked out what i ate today which is about the normal, of course other days i would eat alot more protien cause i love tuna. i usually do eat more so this would be an off day lol but i was rather surprised

447 grams carbs
84 grams protien
42.5 fat

so if this was an ongoing routine (just using as guestimation see if i understand) and i will do what you said about keeping track fora week.

i would be having a relatively low intake of protien while my carbs would be at a pretty good spot and i had a relatively low fat intake from what i understand. considering what i ate today, nothing i would consider healthy i was surprised.

 

[great one]

hello,

currently i am at the heaviest i have been in along time at around 210 pounds. normally im anear 185. I have always been skinny and never been able to add effective muscle let alone weight well until recently. all my weight is in my stomach, i feel as all muscle and fat has left my arms and legs and just moved to my gut.

i feel like i have toothpicks sticking out of a potatoe lol

basically what i want to do is put mass on my arms, chest, back ect and lose my stomach. so since i have a hard time gaining weight what is the best way to go about this? weight gain shakes, supplements, or just eating right or eating more of the right foods?

i am new to the whole weight training, i have done it in the past but never a program type thing with minimal results. probably just the weights i was using or what not. any information to what to eat when to eat what to take would be greatly appreciated.

anthony

pick up books by charles pouliqine (pouliqines principles) the guy is a training great

 

[bigbench]

Your fat is not TOO far off, but the number is not the only important thing. You want your fats to come from UNsaturated and NO TRANS FATS. Those are the fats that your body needs and uses. Carbs are WAY too high and you need to cut them in at least half while doubling your protein intake. Also, watch the carbs and make sure they are not from sugars or "whites".

 

[hoosier11]

i thought my carbs where pretty close to what they should be if i was under a full workout program ect. one question i do have is if im attempting to pack on mass is it better to not do cardio during that cycle?

i also been looking at some ebook, im sure most are scams but anyone have any input on these?

http://www.vincedelmontefitness.com/home2.php?a=1&b=2

Optimum Anabolics Natural Body Building Program Breakthrough!

 

[sportsclub]

You really need to understand how most training goes..you will be pissing into the wind if you try to loose fat and grow muscle at the same time. Given muscle will help in the process of losing fat but you cant do both. To grow muscle you have to eat more calories then you expend and to loose fat you need to be calorie deficent. Best to eat clean..stay away from white flour and all sugar. And do a moderate amount of weight training with cardio. Loose the excess fat b4 trying to gain muscle. If you are the type to gain fat that easily then your best bet is to loose the fat now and gain muscle slow and steady with a clean diet and not packin it on as fast as possible. Most find cutting the hardest part of training.

 

[hoosier11]

i dont normally gain weight very fast, i have always had problems keeping weight on but of course i used to be pretty active as well. the past year or two is when i ganed the excess 20 pounds or so but all i have been doing is sitting at a desk getting 0 exercise, so im not really worried about being able to lose weight all i would have to do is a bit of exercise. and considering what i normally eat (cheeses and mostly high high fat foods) if i change my diet i should be able to lsoe those pounds easily.

 

[sportsclub]

So you are going to add muscle first and worry about the fat later then?

 

[hoosier11]

not entirely, im going to get a healthy diet figured out and do interval cardio every other day and on the days i dont do the cario ill be doing medium too light weights high reps to get my body ready to hit the weights hard. it has been a year and a half since ive doen any super strenuous exercise so i figured that would help me lose weight and prepare my body.

i figure a month or so of that should drop most of my excess weight. not sure if this is a good idea or not, do you think this would be the best avenue before i start lifting for mass? or just work on dropping the exess fat and forgo the light weight training all together?

 

[sportsclub]

Keep your plan..its a good start. And your body will tell you if the weight regime is too easy for you-you can always just increase the wt and continue your routine