I Need To Gain Weight Using Gym, Supplements And Food – Tips Please?uld You Like To Ask?
I am a 6ft, 29 year old guy weighing 10 st (v slim). I want to finally manage to gain weight & keep it. I know its fairly obvious (more calories = more food), but trouble i have is a tiny appetite & struggle to eat more.
What supplememts / powders are best?
What level of excercise is best e.g – how many times a week in gym, for how long, doing what?
How can i get my appetite up & feel like eating more as thats hardest bit.
Any & all help is really appreciated – the mroe detail & tips the better. Thanks
Tags: Food, Gain, Like, Need, Pleaseuld, Supplements, Tips, Using, Weight
February 20th, 2010 at 12:14 am
eat carbohydrates e.g
potatoes rice pasta healthiest way
February 20th, 2010 at 6:07 am
For muscle gain without fat loss the recommended ratio is usually 40/50/10 meaning that 40% of your total calorie intake is from protein, 50 percent is from carbohydrates & 10% is from fat. This is noticeably less fat than the weight loss ratios which usually call for a minimum of 20% fat & that may seem counterintuitive to you, but eating too much fat will actually slow down your weight gain for a couple of important reasons:
It fills you up more quickly so you will end up eating too few calories.
It is more difficult for the body to store or use as energy & actually requires more calories to process (I know, this is the opposite of everything “they” taught you in the 80s & 90s)You need to have adequate protein & carbohydrate intake to support the new muscle growth you are trying to achieve. The minimum protein intake for muscle repair is about 1 gram of protein for every pound of your bodyweight, but you will need to check your ratios & be sure to get about 40% of your total calories from protein.
You should track everything you eat for 2 to 3 weeks until you understand what the right amount of food & ratios look like for you can then continue eating the same way. If you stop gaining weight or lose weight, simply go back to tracking your meals until you are back on track again.