Considering putting on weight.

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  Jun 24, 2011 6:15 PM GMT

  Current height: 6'2"
  Current weight: 158 lbs
  Current BMI: 20.3
  
  Goal weight: 175 lbs
  Goal BMI: 22.5
  
  
  I am a competitive soccer player going in to college and I run on average 70 miles a week. I was wondering what might I start eating and how I should start lifting to increase my muscle weight.
  
  Any and all information is welcome!
  
  - Thanks

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  Jun 24, 2011 11:47 PM GMT

  If you're running 70 miles/wk, you better be eating everything your stomach can hold, and keep it full as often as possible.
  Oh and lots of protein and carbs (natural carbs - not processed crap).

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  Jun 27, 2011 10:12 PM GMT

  A common mistake that hard-gainers make is to consume too much protein in one sitting. Be sure that you NEVER consume more than 40-45 grams per meal. Mass-Gainer shakes tend to have 120+ grams per serving, which will put you at risk for acute renal failure (your kidneys simply cannot filter so much protein at one time). I've seen three body builders in my ER in one month from such a mistake.
  
  That being said, eat a well-balanced meal every 2-3 hours, carb heavy since you're running so much. Be sure they're clean whole wheats /brown rice, etc.
  
  Don't neglect healthy fats! They'll add tons of dense calories all while improving your health. Consume tons of extra virgin olive oil and walnuts/almonds.

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  Jun 27, 2011 10:14 PM GMT

  Dark Chocolate Covered Almonds for your cheat day.

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  Jun 28, 2011 12:57 AM GMT

  Evan87 saidDark Chocolate Covered Almonds for your cheat every day, and wrapped in bacon.

  Fixed.

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  Jun 29, 2011 4:26 AM GMT

  RScott18 saidCurrent height: 6'2"
  Current weight: 158 lbs
  Current BMI: 20.3
  
  Goal weight: 175 lbs
  Goal BMI: 22.5
  
  
  I am a competitive soccer player going in to college and I run on average 70 miles a week. I was wondering what might I start eating and how I should start lifting to increase my muscle weight.
  
  Any and all information is welcome!
  
  - Thanks

  
  
  Here are some low-fat, high-carb foods that you may consider.
  
  Breakfast and Snacks;
  
  non-sugar coated cereal
  cold or hot cereals (oatmeal)
  soy or low-fat milk
  English muffins
  pancakes
  French toast
  potatoes
  yogurt
  bagels
  
  Lunch and Dinner fish (seafood)
  
  chicken (without the skin)
  turkey
  other lean meats (not fried)
  rice
  vegetables
  There are a number of soccer strength training exercises that can be done to build muscle like Squats,Sprints,Uphill Runs and Power Jumps.
  
  
  lose fat | how to lose weight fast

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  Jul 07, 2011 2:16 AM GMT

  Hey, KW! thanks for that post! Very helpful info, esp coming from u!

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  Jul 08, 2011 6:28 AM GMT

  Am 6'1 and 158#, am trying to eat 2800-3200 calories a day and 120g protein. Am not sure if I'm a hard-gainer or skinny-fat. In either case, I want more muscle and less soft area in my midsection, especially the sides of my lower back.
  
  Over the past four months, trying to eat these amounts, my weight has remained constant though I believe my body composition has improved, albeit slightly.
  
  I'm following a nutritionist's recommendation, which is namely to eat more in general and good fats in particular. My trainer also says "eat, eat, drink shakes, eat, drink gainer shake, eat...etc." I'm reluctant given that I have soft spots in my midsection.
  
  I welcome any advice.

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  Jul 08, 2011 7:39 AM GMT

  eat lots. Look at my "before" pics (in privates) to see what skinny fat really looks like
  
  

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  Jul 11, 2011 1:56 PM GMT

  RScott18 saidI am a competitive soccer player going in to college and I run on average 70 miles a week.

  
  
  Should you really be trying to gain weight right now? It's going to make it that much harder to run faster.
  
  When I was rock climbing, I weighed about the same as you (a little less) and am roughly the same height. The more weight I put on, the harder I had to work to climb the same problems. Same goes with mountain biking. I'm no runner, but would assume the same for that. Now that I no longer climb, I've started eating a bit more and am at about 165 - 170. That extra 10 - 15 pounds makes it harder to climb uphill on my bike. I've gotten stronger because of it, but I'm still slower. If you're competitive and are looking to compete in college, do you want to disadvantage yourself like that?

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