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vvill1901
New Member
| Joined: | 24 May 2011 |
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| Posts: | 2 |
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Posted: 24 May 2011 07:25 am |
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Hello everyone, I am new to this forum and need some advices from those experts/authorities, on how to gain weight quickly. I am from the Philippines, 20 yrs/o and 5'7 in height and weight for just 53 kilos  . It's really hard for me to gain weight, I am naturally skinny guy. Somebody told me to have some Whey Protein and have some workouts. I know Workouts would help a lot, but does Whey Protein helps on gaining weight? Can somebody help me out! Thanks...
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Nir
Senior Administrator
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Posted: 25 May 2011 07:44 am |
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Weight loss and weight gain is all about calories. It is about monitoring what you do, what the results are, and making adjustments.
You don't say how much you currently work out. Let's say you are currently lightly active - that means your calorie requirements to stay the same are 2061 of course to gain weight you need to eat more.
Let's say you start eating around 2500 calories every day. Count your calories to make sure you are eating enough calories.
Some foods are more "calorie dense" which means you don't need to eat too many to reach your target.
For example:
all types of breakfast cereals (including muesli and oats) are around 350 to 400 calories per 100 grams
bread is 220-250 calories per 100 grams
nuts and seeds are 550-700 calories per 100 grams
dried fruit 270-300 calories per 100 grams
avocado is 190 calories per 100 grams
there are of course many other calorie-dense foods which are not health-promoting, so they would help with weight gain but will compromise your health - for example sweets chocolate cheese
There is nothing special about Whey Protein shakes. They contain protein and they contain calories. Some people who do weight training follow a protocol that requires them to ingest a specific amount of protein soon after their muscle-building workout. Whey Protein happens to be easily (quickly) absorbed by the body so it provides a slight advantage - but other "real" foods also contain protein (for example beans, chicken, tuna etc.)
If you are finding it difficult to eat all your calories because your stomach is too full, you may find it useful to break it into several eating ocassions - for example having 5 meals instead of 3. Though when I eat calorie-dense foods like muesli, oats, raisins and peanuts I can easily eat 2300 calories in ONE meal without feeling stuffed.
If you are sticking with 2500 calories EVERY DAY for a week or two and seeing no gains, increase to 2800 calories a day etc.
You should do weight training workouts 2 to 3 times a week - target each of the major muscle groups: legs, chest, back, triceps, biceps, shoulders, abs; the last repetition in the set should be challenging otherwise you're not doing enough repetitions or using enough weight
Hope that helps!Last edited on 25 May 2011 07:46 am by Nir
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vvill1901
New Member
| Joined: | 24 May 2011 |
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| Posts: | 2 |
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Posted: 1 Jun 2011 07:06 pm |
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| Thanks a lot for your response. I will follow all your suggestion. Thanks!
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oliviaarachnids
New Member
| Joined: | 28 Mar 2011 |
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| Posts: | 27 |
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Posted: 5 Jun 2011 05:17 am |
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I gained weight when I eat 4-6 meals a day with large portion of foods. Also, I sleep so much hours and did not do any exercise at all.
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ella1985
New Member
| Joined: | 8 Jun 2011 |
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| Posts: | 3 |
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Posted: 8 Jun 2011 07:52 am |
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Try to eat often than regularly nad do not exercise do not burn gained calories.
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jason1985
New Member
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Posted: 27 Aug 2011 03:21 pm |
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Calculate ur BMR . Ur rate at which u burn calories when sleeping.
Then add 600 calories to that.
ull gain alittle over a pound a week. 500 x 7 = 3500. 3500 = 1 pound of weight
So if its 600 calories a day more ull gain alittle over a pound a week. :)
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mccobra
New Member
| Joined: | 6 Nov 2011 |
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| Posts: | 13 |
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Posted: 6 Nov 2011 06:58 pm |
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Hey vvil1901,
When I was consistently hitting the gym to build muscle, I always had my protein shakes right after working out. This is because our bodies immediately begin trying to repair the muscles that we have fatigued during the work out. Consuming whey protein right after working out gives your body the amino acids to rebuild your muscle more efficiently and increases your ability to build muscle faster.
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