Is there a way to run while still gain weight/bulk?

  • Posted by a hidden member.
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    Jan 27, 2011 6:02 PM GMT
    I'm currently training for a half-marathon and hence running a lot. At the same time, however, I've been wanting to gain weight/bulk.

    Other than supplementing like crazy or spending hours at the gym (neither of which I can do), should I just give up one goal at the expense of the other? Am I trying to accomplish two different, completely opposite things here?
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    Jan 28, 2011 8:16 PM GMT
    yes, they are mutually exclusive.
    that's why last Fall i cut cardio out by about 75% to try gaining mass.
    It worked modestly, being a hard gainer and not exactly a spring chicken.
    gained 16 pounds , and also gained fat :
    now i'm increasing cardio to lose the fat ( prob. around 5 pounds ) and still train hard to aim at keeping what i gained. I'll see after if i want to have another go .

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    Jan 28, 2011 8:18 PM GMT
    hmm. in my experience ive still been able to gain mass while doin 30-40 min of cardio at least 5 days out of the week.
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    Jan 28, 2011 8:19 PM GMT
    Can't you just counter the Kcalories lost during your runs by eating more?
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    Jan 28, 2011 8:20 PM GMT
    My suggestion? Definitely do cardio while bulking. I didn't and got a bit pudgy. It was really easy to lose though, but still. The cardio might trigger your appetite as well. Force feeding myself all those extra calories really sucked.
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    Jan 28, 2011 8:36 PM GMT
    That's exactly it. It's hard to force feed myself - there's only so much I can take without feeling bloated and wanting to hurl. I'm an ectomorph so it's never been easy for me to gain weight. That coupled with running 10-18 K three or four days a week....icon_neutral.gif
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    Jan 28, 2011 8:46 PM GMT
    I feel you, it's really hard for me too. I felt disgusting while I was doing it, but did work. Here's an example of what I was eating, maybe it will help.

    Breakfast
    Large bowl of whole foods brand Cherrios (about 2 cups) with whole milk. A piece of multigrain bread (130 calories) with peanut butter (or 3 scrambled eggs, and toast with peanut butter).

    Workout
    Post workout shake: 2 scoops of optimum nutrition whey, 1 teaspoon of creatine.

    Lunch
    Tuna sandwich on multigrain (good quality tuna from whole foods, no salt, a little no fat veganaise).

    Afternoon snack
    Roast turkey (1/4 lb) sandwich on multigrain.

    Dinner
    Meat, vegetables, brown rice. Sometimes I'd need some kind of fat here to meet my calorie goals.

    Evening snack
    Raw almonds.
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    Jan 28, 2011 9:22 PM GMT
    kubrickfan: Your meal plan sounds quite reasonable and doable. In fact, I already do most of the same except for breakfast I think that is the one meal I tend to neglect (usually just a bowl of cereal and yogurt).

    van_can: I can see what you're saying. I already signed up for the half-marathon though, so I hate not finishing what I started. Maybe I'll decrease the running once the race is over in May (although I generally enjoy running, much more than lifting weights).
  • rafiki87

    Posts: 331

    Jan 28, 2011 9:22 PM GMT
    think it's counter productive, what you're trying to do.

    you'd want to reduce all the "dead weight" you're carrying around especially if you're looking to run a marathon.

    improving your aerobic efficiency as well as increasing fat stores, i think should be the goal.

    i'm more of a soccer coach than a cross-country/long-distance running coach; so i could be wrong.
  • MisterT

    Posts: 1272

    Jan 28, 2011 9:35 PM GMT
    You can certainly do your running while bulking, just get the proper nutrition, and enough of it.

    People that have problems gaining are generally not getting the proper nutrition. Hard gainers just need to eat more to gain bulk, since their metabolism is burning off more calories. I'm not going to get into specifics here, and am oversimplifying, but if you take in more calories than you burn, you will gain weight. As long as those calories aren't junk, and you workout enough, it won't be bad weight.

    I've seen enough hard gainers complain about not gaining mass, and looked at their food journal, they just aren't eating near enough to gain mass. I know a couple people that are fit, not huge or really muscular, that are hard gainers, and have to eat more than 4500 cals a day just to maintain their weight, and when they want to gain, they have to take in 5500+ a day to make up for extra calories burned during weight training and to have enough calories extra to gain. Not just any calories of course, they watch the % of types of food also(fat cals, carb cals, and protein cals)

    If you want to get more info on how to eat to gain while still doing your cardio, talk to a registered dietitian. Also would be good to get an idea of how many calories you burn on a regular day to be able to calculate how many calories you need to take in to gain.
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    Jan 28, 2011 9:40 PM GMT
    Just eat like a madman. Bottom line is that you have to have a calorie surplus in order to gain mass. So all those calories you burn off while running, you gotta make up by eating a ton. Make sure you are resting enough though. Resting is key to building muscle. So, its probably possible.
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    Jan 28, 2011 9:43 PM GMT
    MisterT saidIf you want to get more info on how to eat to gain while still doing your cardio, talk to a registered dietitian. Also would be good to get an idea of how many calories you burn on a regular day to be able to calculate how many calories you need to take in to gain.


    You can equate this using the Harris Benedict Equation.

    Compute your Basal Metabolic Rate and then multiple it by the factor dependent on your level of activity. Then add 500 calories to that total to gain 1lb of muscle per week.
  • Ironman4U

    Posts: 738

    Jan 28, 2011 9:59 PM GMT
    Just look at marathon runners vs. sprinters. While sprinters are strong and look great the marathon runners look like they haven’t eaten in 3 months.

    I run marathons...and I certainly don't look anorexic.

    The two goals do work a bit against each other but it's possible. I would suggest the Furman First approach to marathon or half-marathon training. You run three days a week which is plenty, as long as you make each run have a specific purpose. One run is your endurance or long run, one run is your tempo run and the third is speed work.

    You also need to get in the gym and work HARD while you're in there. And get your proper nutrition.

    I not only train for marathons but I amp the cardio with bike and swim workouts to train for Ironmen competition. So you can have your cake and eat it too with the proper focus, especially if you're training for a half marathon. After you are done with your race, you can cut back on the cardio if you want to or switch to more of a HIIT-based cardio program.
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    Jan 29, 2011 5:33 AM GMT
    i'm not an expert but last fall i researched this and every site i went to, book ( their chapters dedicated to hard gainers ) /articles i read, videos i watched in a huge majority said :

    if you' re a hard gainer, lift seriously ( in the 8 to 10 reps range ) about 3 - maximum 4 times a week, cut out cardio to about 2 to 3 short sessions ( even just a brisk walk ) and eat like a friggin pig.
    also allow for lots of rest .
    and you'll grow.


    ah, and workouts should be mostly compound exercises.

    once you've reached your goal, mass wise, you start increasing cardio , and set a diet while still lifting to maintain as much lean mass as possible .

    --

    my niece who competed in horse riding for years told me they do the same with horses when they want to make them more muscular They get them fat and train them to gain till they reach target, then go for toning.

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    Jan 30, 2011 7:06 PM GMT
    Thank you guys for all the input. The recurring theme in all your responses seem to be attention to diet - how much you eat and what you eat. I'll probably seek out a dietician to see if there's anything I can do. icon_smile.gif
  • neosyllogy

    Posts: 1714

    Jan 30, 2011 7:15 PM GMT
    Backwards.
    If you run backwards you gain calories. Just like reversing a car odometer.
    True stuff!
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    Jan 30, 2011 7:18 PM GMT
    neosyllogy saidBackwards.
    If you run backwards you gain calories. Just like reversing a car odometer.
    True stuff!


    Not according to Ferris Beuller! icon_cool.gif