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Old 04-05-2007, 09:33 PM   #1
Kylie
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How do I gain weight?

I want to gain about 5 pounds. Is there a specific protein shake that can help me gain the weight, maybe healthy food (I am not willing to eat fast food!)

Thanks!

Btw, I go to the gym about 3 times a week so maybe there is some exercise that can help me gain muscle, therefore, some extra pounds?
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Old 04-06-2007, 04:05 AM   #2
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try eating some high calorie foods. I usually eat pb with honey. Or you can eat oats, tuna, steaks, etc. theres a lot you can eat. Just keep eating. No fast food though!
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Old 04-06-2007, 04:07 AM   #3
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putting on 5lbs of muscle takes some time.. more like 6mo - year. but putting on 5lbs can be done in a short period of time....
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Old 04-06-2007, 07:56 AM   #4
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As others have mentioned; just eat a lot of food. Try to eat every 2-3 hours. Can also try: http://www.bodybuilding.com/store/opt/gainer.html

Just dont use that as a "meal".
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Old 04-06-2007, 08:21 AM   #5
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eat more
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Old 04-06-2007, 08:29 AM   #6
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eat more
+1
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Old 04-06-2007, 02:02 PM   #7
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While eating A LOT definitely helps, you probably want to gain muscle, not fat.

This is what I do. I've went from 5'8 @120lb to my current weight of 5'8 @ 159lbs in around 2 years. Granted I have more fat than I want to, but I blame my not-so-good choice in foods for that. I was actually at a cut 5'8 @145lb and ~7% body fat for a while.

The best way to gain weight (max muscle, minimum fat) is to be informed and have a plan.

A good way to go is to find your LBM (Lean Body Mass: Your total weight minus fat). You'll need a cheap plastic caliper to find out your fat using skinfolds and using the formula on this site: http://www.abodybuilding.com/AntroCalc.html

I find the Parillo 9-site to be most accurate.

With your LBM in mind, multiply it by 18 or 20 to get an idea of how many calories you need. A good way to go is to control the caloric breakdown by protein, carbs, and fat (the good kind).

Workout HARD 3 times a week with heavy weights. I don't really to isolation exercises and instead, go for compound/core exercises that target groups of muscles. Finally, most ppl trying to gain will recommend you skip the cardio.
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Old 04-06-2007, 09:57 PM   #8
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Quote:
Originally Posted by Kylie View Post
I want to gain about 5 pounds. Is there a specific protein shake that can help me gain the weight, maybe healthy food (I am not willing to eat fast food!)

Thanks!

Btw, I go to the gym about 3 times a week so maybe there is some exercise that can help me gain muscle, therefore, some extra pounds?

What are your workouts like? What strength exercises have you been doing?

I ask because all the girls I know have this tendency to do like an hour and a half of cardio and then like 15mins of "weight training" where they waive around these teeny tiny pink dumbells. You wont put on any pounds like that no matter how much you eat.

How buff are you already? Can you do a full pushup ( no knees on the ground)? A pullup?
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Old 04-07-2007, 08:20 AM   #9
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You gotta eat

First you have to be consistant with your eating. Make sure your are eating calorie and nutrient dense foods every 2-3 hous. You should probably eat lots of red meat and some whole grain carbs about 50-60 grams per meal. Your meat should be between 5-7 oz and should mainly come from red meat, chicken , eggs, and milk. At the gym you workouts should be intense and heavy, you should use a spotter. I would break your three days into a Back and Biceps day, a leg day, and a chest shoulder and tricep day. Stick to the basic compound movements. (i.e. Squats, Deadlifts, Military Press, Bench Press, Skull Crushers or Dips, Barbell Curls) All of these exercises are great for mass.
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Old 04-07-2007, 06:14 PM   #10
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What are your workouts like? What strength exercises have you been doing?

I ask because all the girls I know have this tendency to do like an hour and a half of cardio and then like 15mins of "weight training" where they waive around these teeny tiny pink dumbells. You wont put on any pounds like that no matter how much you eat.

How buff are you already? Can you do a full pushup ( no knees on the ground)? A pullup?
well, i'm 100 lbs and I go to the gym three to four times a week. I do 25-30 min of cardio then I do the weight machines. (I really don't know the names, but I will describe them) I pick up a 24 lbs bar and lift it (while sitting) 20 times. Then, I go to a machine where you are lying at an angle and i push 48 lbs (forward) 20 times. Then, I move on to my legs where I push about 105 lbs back and forth and I do this 50 times. Also, on this machine, I work out my calves where my legs are stretched out and I simply push the machine thing 60 times (also weighing 105 lbs). Then I do inner and outer thighs, 50 times each with a weigh bar of "4". Finally, I move to a machine where I stand and with each leg, I move back 25 lbs (for my hamstrings) 50 times on each leg.

How does this work out sound?
I haven't asked a trainer if my workout is ok/not ok so I'm hoping you guys can give me advice.
Also, I eat whatever I want, as much as I want, and I still can't seem to gain weight!!

oh, btw, i can do "real" push ups (maybe 30) but i am only able to do about 2 pull ups! (they are so hard to do!)
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Old 04-07-2007, 07:16 PM   #11
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Weights then cardio. OR, better yet, at least six hours apart. OR, even more better...er, on separate days.
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Old 04-07-2007, 11:36 PM   #12
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Old 04-08-2007, 12:29 AM   #13
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Old 04-08-2007, 03:24 AM   #14
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No one has addressed this yet, but are you a girl or guy?
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Old 04-08-2007, 03:29 AM   #15
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No one has addressed this yet, but are you a girl or guy?
good call.
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Old 04-08-2007, 01:02 PM   #16
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Guys, it's Kylie- like Kylie Minogue..

I'm a lady lol Besides, can you imagine a 100 lb guy? ..Not very hot jk

so, i don't really want to gain muscle (not into the muscular chick look) i just want 5 more pounds

Last edited by Kylie; 04-08-2007 at 01:05 PM.
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Old 04-08-2007, 03:22 PM   #17
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Guys, it's Kylie- like Kylie Minogue..

I'm a lady lol Besides, can you imagine a 100 lb guy? ..Not very hot jk

so, i don't really want to gain muscle (not into the muscular chick look) i just want 5 more pounds
How about eating more eggs? Eat at least 12 whole eggs/day, spread them throughout the day. Maybe put some cheese on them too.

Also, reduce your cardio to only once a week and keep weight training to 2-3 apart.

Finally, you should aim to gain 8-10 lbs, then cut down to 5 lbs.
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Old 04-08-2007, 06:11 PM   #18
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Quote:
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well, i'm 100 lbs and I go to the gym three to four times a week. I do 25-30 min of cardio then I do the weight machines. (I really don't know the names, but I will describe them) I pick up a 24 lbs bar and lift it (while sitting) 20 times. Then, I go to a machine where you are lying at an angle and i push 48 lbs (forward) 20 times. Then, I move on to my legs where I push about 105 lbs back and forth and I do this 50 times. Also, on this machine, I work out my calves where my legs are stretched out and I simply push the machine thing 60 times (also weighing 105 lbs). Then I do inner and outer thighs, 50 times each with a weigh bar of "4". Finally, I move to a machine where I stand and with each leg, I move back 25 lbs (for my hamstrings) 50 times on each leg.

How does this work out sound?
I haven't asked a trainer if my workout is ok/not ok so I'm hoping you guys can give me advice.
Also, I eat whatever I want, as much as I want, and I still can't seem to gain weight!!

oh, btw, i can do "real" push ups (maybe 30) but i am only able to do about 2 pull ups! (they are so hard to do!)
Ok, so you are working:
Biceps
Chest
Quads/Hams
Glutes
Calves


Improvements can be made here. There are several major muscle groups that are being neglected. By looking at your workout it's really easy to see why you can do 30 pushups and hardly any pullups. You can bench press nearly half your bodyweight but your back and shoulders aren't getting any attention. By only working a few areas of your body you really limit your potential for growth.

You say you don't want to be diesel looking but you certainly don't want to put on 5lbs of fat, right? No, you want to put on positive muscle mass. To do that your body needs two things 1) a surplus of the right nutrients and 2) a reason.

You need to split your workouts in such a way that you hit EVERY muscle group at least once a week. A few ounces of growth all over will equal 5lbs before you know it.

For a 3 day split I'd recommend:

Look up the excercises **HERE** if you are not familiar with them.

Arms/Shoulders:
Dumbell Side Raises
Dumbell Front Raises
Seated Dumbell Rear Raises
Standing Dumbell Presses
Seated Dumbell Curls
Seated Dumbell Overhead Extensions

Legs/Glutes
Your current workout isn't that bad actually. But it sounds like you are using the leg press machine. Free weights would be best but the Smith Machine will get you off your back and activate more muscle groups than your current routine. Going slow and deep on the lunges will really get the booty poppin'

Smith Machine Lunges
Calf Raises on Smith Machine
Abductor/Adductor - not on the website, it's the machine that works the inner/outter thighs

Chest/Back:
Pec Deck
Dumbell Rows
Hyper-Extensions
Push-Ups until Failure

IMHO, this is a really easy 3 day split that hits all the key femine problem areas. Arm/Shoulder day may look kind of heavy but all your doing is working your way around the deltoid muscle. Once you get your shoulders/upper back used to bearing weight you can move on to more effective compound excercies like chin-ups/dips/pull-ups.

Again though, all this is useless without proper nutrition. You haven't mentioned enough about your diet to really comment but looking at your cardio regimine - a 100lb person doing 30 mins of cardio - that's burning like 500 calories every 2 days. Hopefully you are eating many times that amount and also taking some type of multi-vitamin...??
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Old 04-08-2007, 06:21 PM   #19
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Old 04-09-2007, 12:42 PM   #20
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