gaining weight...

[Muay Thai2]

Trying to gain about 15 pounds in about a year...been traing for a year and a half and trying to see how much caloires and protein i need...weight 155 right now..thanks

 

[luquillo78]

Welcome to the board.
Good info here:

http://www.steroidology.com/forum/showthread.php?t=76217

 

[BigTrip]

Beef Beef and more Beef. A lot of whole milk. 15lbs in a yr. at 155lbs should be a breeze. You takin any Sup's?

 

[PowerBuilder]

Trying to gain about 15 pounds in about a year...been traing for a year and a half and trying to see how much caloires and protein i need...weight 155 right now..thanks

A rough estimate for calories is 11 times bodyweight in pounds. That would mean to maintain your weight you should have 1700 calories if you dont exercise. If you do exercise add those calories to your maintanence. Say you burn 400 calories a day from exercise. Then your maintanence is 2100 calories. To gain 15 lbs in a year that is just over a lb a month or 1/4 lb a week. a 1/4 lb is equal to 875 calories which is an extra 125 calories a day. You should be able to gain more muscle in the beginning of the year than the end, so maybe you should start off with an extra 200 calories a day and over the year taper it down to 100 calories a day. The equations used to estimate your metabolic rate may be way off and there are more accurate ones that take in to account bodyfat %. Also, I just guessed that your exercise is 400 calories a day and I may be way off. But if I were to guess I would say to start off with at least 2300 calories a day. You should get at least 155 gms of protein so 155*4=620 calories or more should be from protein. Add a little more if you gain weight.

 

[huskyguy]

You need to eat more, that becomes possible by eating more often, constant grazing with high protein wholesome foods is important. Whole milk is a great weight gainer and it is fairly cheap as are eggs. Keep hard boiled eggs on hand for a high protein snack. Lift heavy and make squats and deadlifts the core of your program. You should start to fill out in no time.

 

[GET-THICK-QUICK]

Milk is a fairly cheap weight gainer, but if you're lactose intolerent like me, lactose free milk is literally twice the price of regular milk. Lactaid is $3.00 for a half gallon! Are there any ways for cutting the cost of milk for lactose intolerent individuals or are people like me just out of luck?

 

[huskyguy]

Actually there are pills you can take, every health food store should have them and some people do not have the same problem with yoghurt or kefir.

 

[GET-THICK-QUICK]

So what is a reasonable yearly weight gain for a seasoned athlete/weight trainer with several years of lifting experience, but is no where near his genetic limit for mass?

 

[Ponderosa]

my advice: log on to this forum more often and read what people spend time to write.

 

[pushnpedl]

EAT MORE
TRAIN HARDER

ITS THAT SIMPLE

bro sry caps it just happened