Gaining weight

[G-Spot19]

As some of you may know, i have been working on packing the pounds on. I think i went over board
http://theblacksentinel.files.wordpress.com/2007/09/mcdonalds-funny-pic.jpg

So did my little cousin

http://www.plasticnipple.com/images/fat_fucker.jpg


LOL, no seriously, I am looking to pack on some poundage. I want to gain at least 30 pounds. I know it could take a while but i been working on my penis for almost 6 years now, so i figure i can do the same for my body :lol: Any suggestions, tips, links, info, anything is welcome. If any of you want, we can make this thread all about ways to pack on the pounds and what works and your experiences in gaining weight. Look forward to hearing your tips or stories!

[Shane_Bos]

To gain weight you have to consume more calories each day then you burn. Theres something called a BMR (basic matabolic rate) which gives you how many calories you will burn roughly depending on things like your weight, height, age and activity level. If i find anything on it ill post it up here.

You must obviously consume the right sort of calories. I heard one quote which went something like... if it doesnt swim, fly, run or it isnt green, dont eat it. I think this is taking nutrition to extreme though as your only source or carbs would be veg when you can use potatoes, wholemeal bread, rice and pasta for example to add good quality complex carbs to your diet.

If you want to take this seriously id recommend strating a nutrition diary. Work out your BMR for each day and then make sure you consume enough good calories (a max of 500 calories over your BMR is recommended).

Those are pretty much the basics. Obviously no physical activity will ensure your increase in weight is mainly fat so im sure you know to get down the gym :mrgreen

[Shane_Bos]

BMR: Your Basal Metabolic rate is the amount of energy that your body "burns" in a 24-hour period while doing absolutely nothing. If you were seated on your couch, watching TV for 24 hours, you would burn the equivalent of your BMR in calories. It's possible to estimate your BMR from a formula. Obviously, this wont be 100% accurate, but it gives you a pretty good idea of what your body needs to function. These formulas are:

MEN: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) — (6.8 x age)

WOMEN: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) — (4.7 x age)

Let's take, for example, a 29-year-old man, 5'9" (175 cm) and 207 pounds (94 kg):

BMR = 66 + (13.7 x 94) + (1.7 x 175) — (6.8 x 29)

BMR = 66 + 1287 + 297 — 197

BMR = 1453 calories

This man would burn 1453 calories in a 24-hour period, while doing absolutely nothing.

Depending on your daily activity, your actual Daily Energy Expenditure (DEE), or the amount of calories you burn in a day, will vary. You can estimate this amount by multiplying your BMR by an "activity" factor.

1.0 = sedentary (do nothing all day but eat potato chips and watch TV)

1.2 = very light activity (desk job, no training, some walking)

1.4 = light activity (no training, job might require some light physical labor)

1.6 = moderate activity (most of us: a physically undemanding job, but training on a regular basis)

1.8 = high activity (daily training plus a somewhat physically active job or lifestyle)

2.0 = very high activity (twice-a-day training, sports + training. or training + a very demanding job)

So in our example, if our 1453-calorie subject is moderately active, his DEE would be around 2324 calories per day (1453 x 1.6). This means that he needs to consume 2324 calories per day, just to maintain his physical status quo (neither gaining nor losing weight).

You should remember, again, that these are only approximate figures. It's better than guessing, but it's only really precise with "normal" individuals. If you're a mesomorph (naturally very muscular and lean), for example, this formula tends to underestimate your caloric expenditure by around 10%. It's still a workable formula, though it might require some tinkering and tweaking.

(http://www.t-nation.com/readArticle.do?id=1793585)

[G-Spot19]

Dude, tomorrow im putting that shit in THE CORE!!!!! GREAT POST! THank you:mrgreen

[w3]

Very good post Shane. Reps!

[Shane_Bos]

No probs :cool

Gaining weight is pretty much all about nutrition. We all know that Wern knows alot about it so hopefully he'll chip in at some point, along with others. Then we can have the ultimate gaining weight thread!

[G-Spot19]

Thats what I am hoping for. CC is slow during the summer though. Happens every year. When school starts back and it starts cooling down, CC buzzes with life. We may have to wait a while for the ultimate weight gaining thread, but we will get it.

[kim]

I don't have much of an appetite so I tried weight gainers like protein shakes to pack on some pounds. Worked for me. :)

Also, try to visit body building forums and look at their weight gain meal plans.

[G-Spot19]

Right now I am looking into Shawn LeBraun's program. I have put on five pounds in just over a week and have the same body fat%. Good stuff. I also bought some of ON's 100% whey protein. Good shit

[oldie42]

I'll post some interesting things for you to read in a bit. I am at 250 pounds at 14% bf. When I cut, I plan to be about 240 pounds at 10% bf. Will let you in on some secrets....watch for the post.

[G-Spot19]

Awesome! I cant wait to read it!

[oldie42]

It's posted under protein and caloric intake truths...was going to write some stuff on different exercise techniques but didn't have the time. Maybe I'll get to it today.

[G-Spot19]

Thank you sir. I'll have a look first thing in the morning!

[wern]

You are likely to gain weight by eating more calories than your maintenance level (BMR x the activity multiplier - there are many BMR calculators on the net).

But there are ways to gain weight by eating less calories than maintenance level, as well as ways to not gain or to lose weight, even when eating too many calories.

This is because calories aren't all equal. Calories are a measure of energy, depending on the rate of heating of a food. (You measure how much energy is required to raise a food's temperature).

But that doesn't mean much when you think about it. What if the food isn't even absorbed by the body? If you eat too much protein, the body doesn't convert it to fat, it just gets rid of it (http://www.thedoctorwillseeyounow.com/articles/nutrition/protein_2/).

On the other hand, if you eat too much of an energy source, like fat or carbs your body will store excess energy as fat, so if your maintenance level is 2000 cal, and you eat 1950cal of pure fat (you will become a fat ass), or to put it more realistically, if you just ate chocolate and candy all day for a total value of less than your maintenance rate you will get fatter.

[Shane_Bos]

I think it goes without saying that you need to eat the right sort of calories.

The bodybuilding guidlines are there for a reason. Eating 6 small meals a day rather than 3 big meals allows more nutrients to be digested in a sitting. The advice that you should consume 1g of protein for every pound of bodyweight and 3g of carbs for every pound of bodyweight should ensure you consume enough calories. Each 1g of protein and carbs are 4 calories.

On top of this, the knowledge that the only carbs that are encouraged are complex carbs, ie veg, potatoes, pasta, wholemeal bread etc will ensure the right kind of calories are consumed.

Its all about knowledge. I understand i didnt explain this in my last post but i didnt really expect people to look at a pack of crisps and feel good and eating a fuck load of carbs :lol:

Follow the 'guidelines' and you dont even have to watch the fat content.

[G-Spot19]

I am loving Shawn's book. If you guys ever get a chance, pick it up. Its not just for weight gain, though that is the primary focus.

[Dr. P-Evil]

G-
get the book 'muscle chow' you can check it on amazon. the guy knows diet better than anyone. get 1.2 grams of protein per pound of bodyweight, 15x lean body weight plus about 500 in calories per day and keep up the good fat to curb your craving for the bad. take glutamine and enough vitamin c.

most importanly, learn to squat, romanian deadlift, pull ups, overhead press on a smith machine and dips. i used assisted machines for the pull ups and dips right now cause i don't have enough strength, but any hard exercise boosts your testosterone levels sky high. leg presses won't cut it. squats will help your upper body, that's how much they kick your ass.

[G-Spot19]

I'll check that book out. Thanks. Reps to you sir

[oldie42]

Try taking about 5g of Vitamin C spread throughout the day. Maybe 1.5g in the morning when you wake up, 1.5g in the afternoon, and 2g in the evening. Or 3g in the morning, 3g in the afternoon. This will keep your cortisol levels low and testosterone high...you'll have more energy and feel better overall. Vitamin C is a strong mother....

[G-Spot19]

Reps to you as well, man. I'll pick some up tomorrow. :cool

[G-Spot19]

Soon as I spread some reps first :x

[metallicarocks05]

Sounds like I need some vitamin C. I've also heard that it helps keep your immune system healthy.