Gaining mass...

  • Posted by a hidden member.
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    Jan 10, 2013 2:48 AM GMT
    Question for someone with some experience....

    I've never been a big work out guy, was a huge runner for a long time, but now I want to put on a little more mass than I currently have. I weigh about 140lbs and don't want to go over 160lbs... I've done some research and found a ball park number of calories I need to consume (with appropriate protein, fats and carb proportions) but I guess I don't fully understand how it works,,,,

    I am having a hard time eating that much food, as I've never been a big eater, and I just feel full and bloated all day long. Does it eventually cancel out or what? Pretty novice here so sorry for the elementary question.... helpful suggestions and answers would be great!

    Thanks guys!
  • HottJoe

    Posts: 21366

    Jan 10, 2013 3:00 AM GMT
    You can take supplements, but personally I think you're better off just doing it naturally. Once you make working out a part of your life, your body will consume more and your muscles will get bigger. Also wear sunscreen. You should not be that tan in Wisconsin.
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    Jan 10, 2013 3:31 AM GMT
    hahaha we have great summers up here! and I do wear sunscreen, just outside all the time! thanks for your tips
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    Jan 10, 2013 7:36 AM GMT
    What are you eating?

    Nuts are calorie dense and don't make you bloat much. Carbs are really what makes the bloat.. but just remember that its just from a full stomach. It goes away fast lol.

    Are you still running?
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    Jan 10, 2013 7:47 AM GMT
    Consider not running as far and decreasing the running. Running increases your caloric needs daily, and since you are a runner, it's keeping you from gaining weight because your frame can't eat enough to gain weight with your exercise output. Try to lift each muscle group at least once a week in the gym. Add nuts/seeds, and carbs. Don't skip meals because that's effectively reducing your potential caloric intake. If you are working out and running a lot, you won't be as hungry (so cut it back and take some rest days). As long as you get about 75 min of running in per week at intensity, you will stay in cardiovascular shape. Consider adding sugar-sweetened beverages to your day (such as Gatorade, Sprite, Kool-Aid) because these don't fill you up and increase the amount of calories you get. Consider adding dry milk to cereals like oatmeal to increase the calorie and protein content.

    I have a client like you. I literally want to follow him around and tell him to eat.

    For EVERYONE ELSE (ie the general population who is trying to lose weight), sugar sweetened beverages are "bad." For you, they are "good."
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    Jan 10, 2013 9:55 AM GMT
    I would submit that sometimes you do want to drive the insulin response, and simple sugars do just that. (I concur with above.) If I throw more simple carbs in my diet, it'll bounce my blood sugar around a bit, and I am inclined to eat more, and, stay more "loaded" (we aren't talking pot here, but, glycogen.)

    Even contest training, I do fast carbs post workout.

    Here's how it works: If you eat more calories than you consume, you'll gain weight.
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    Jan 10, 2013 10:15 AM GMT

    add
    oats and banana to your shakes drink more water during the day the body is 70 % water and required to get protein into the muscle.
  • TheBizMan

    Posts: 4091

    Jan 10, 2013 11:22 AM GMT
    I have been trying to put on mass since senior year of high school but to no avail. The problem is that I do not eat enough. I'm full after eating small portions. I've never been a fruit eater (no pun intended) which most would consider a good snack to keep you full. I don't want to eat nuts and grains like many suggest as I find it bland and unappealing.......

    Unfortunately you HAVE to eat more, and if it means adding bland foods just to keep you full through out the day, then so be it. If you eat like me (not very much) you will find it incredibly difficult to gain any mass whatsoever. You'll also have to be patient. You won't be gaining pounds of muscle per week, or even per month. Expect gains of 1 to 2 lbs per month, and that is if you keep a dedicated regimen. This is something that I have also failed to do as college courses constantly get in the way.

    Guys complain about loosing weight, but for ectomorphes, gaining weight is one of the hardest task to undergo.
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    Jan 10, 2013 12:09 PM GMT
    A guy on here recommended the livestrong.com website. It has a great tool - and EASY to use - that tracks what you eat and calculates calories, protein, etc against the amount you need to eat per day. It also factors in the calories burned based on any running or other exercise you do.

    I found it really helpful to get a grip on how much to eat and what to eat. I picked up about 5 pounds the first month and I've never been able to do that.
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    Jan 10, 2013 1:05 PM GMT
    chuckystud saidI would submit that sometimes you do want to drive the insulin response, and simple sugars do just that. (I concur with above.) If I throw more simple carbs in my diet, it'll bounce my blood sugar around a bit, and I am inclined to eat more, and, stay more "loaded" (we aren't talking pot here, but, glycogen.)

    Even contest training, I do fast carbs post workout.

    Here's how it works: If you eat more calories than you consume, you'll gain weight.


    Well, to be fair, pot would probably help him eat more too. He'd be hungry all of the time.
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    Jan 11, 2013 7:40 AM GMT
    FitD said
    add
    oats and banana to your shakes drink more water during the day the body is 70 % water and required to get protein into the muscle.


    Oatmeal is great stuff. Fiber, nutritious, bulky.
  • TheBizMan

    Posts: 4091

    Jan 12, 2013 2:46 PM GMT
    chuckystud said
    FitD said
    add
    oats and banana to your shakes drink more water during the day the body is 70 % water and required to get protein into the muscle.


    Oatmeal is great stuff. Fiber, nutritious, bulky.


    Bleghhh, but ok. icon_cry.gif
  • Posted by a hidden member.
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    Jan 12, 2013 8:52 PM GMT
    If you're not a big eater, the try increasing your carbs both and after your workouts. The rest of the day, just eat what you can.
  • TroyAthlete

    Posts: 4269

    Jan 12, 2013 9:04 PM GMT
    www.myfitnesspal.com

    You're welcome
  • Posted by a hidden member.
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    Jan 12, 2013 9:16 PM GMT
    Start lifting weights regularly and you'll grow your appetite, should be easier to get more food in. And it also takes effort, you need to keep eating small meals every 2-3 hours if possible split with what your calorie target is.