Want to reach my goal weight of at least 145-150 lbs. HELP!

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    Jul 04, 2011 6:49 AM GMT
    i've been losing weight like crazy, and i want to gain it all back. i've actually been trying everything in the book and it is harder than it sounds. im looking to reach my goal weight of at least 145 lbs, and from there i want to tone my body into a more athletic build... any tips? you know like certain excercises, machines, workout regimes, etc... (any tips will help, thanks xx)
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    Jul 04, 2011 6:52 PM GMT
    Gaining weight is all about calories in vs. calories out- ie, you to burn less calories than you eat. To gain muscle, you need to add some lifting on to that. You are 20, so your metabolism is high meaning you need to eat a lot. In fact, using your stats (5'10", 130lb, 20y/o,) and a calculator from Bodybuilding.com, it is estimated you burn almost 3000 calories per DAY just living your life, not including things like running or lifting.

    I always reccomend Bodybuilding.com's site for this type of stuff. They have a whole lot of calculators that can assist you, including one to tell you how many grams of protein, carbs, and fat you should be eating with gaining weight in mind. Addidionally, they have all the info in the world on lifting, but most here will tell you the basics are best:

    Chest press (good ol bench press, barbell or dumbell)
    Arm curls (preacher, cables work too)
    Rows (hi/low/med, cables)
    Squats
    Military press

    Of course, there are tons of effective exercises, and you need to be siwtching up to keep your muscles confused, but those are legit starters. Try to avoid machines as much as possible.

    Here are some links to get you started:
    http://www.bodybuilding.com/fun/calculators.htm

    http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms

    http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainDiets

    Good luck!
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    Jul 04, 2011 7:03 PM GMT
    eat