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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 08-04-06, 12:20 AM   #1
mcpowley
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I need to gain weight...!

Hey guys, i'm about to start commuting and road cycling( the former before the latter until I can afford it) but i'm kind of worried about losing weight. I'm about 5'11 and around 145 pounds. I've always been pretty skinny, and I don't gain weight easily. Also, I weigh this and I don't really do a LOT of activity. I'm on my feet all day, I walk a lot, and I walk really fast...but other than that not much. I tend to eat different things every day, and don't really eat that great...some fast food, but no soda or lots of sweets. I want to gain weight, and muscle, since I seriously have a skinny frame. I feel like a weakling, and i'm afraid biking will just make me skinnier.
Does anyone have any tips for me, or links for some good diets to gain some muscle and weight? I bought a gym membership that I will be using when school starts and when I start biking so I plan doing weight lifting plus commuting and cycling. Btw, i'm 19, and a junior in college. I looked at some pages of forums, but it's mostly people looking to lose weight...I just want to be bigger, my arms are so weak looking, it's horrible. Anyways, any advice would be appreciated. Thanks!
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Old 08-04-06, 01:45 AM   #2
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Unless you stop eating, you'll most likely gain a little weight when you start cycling seriously (muscle build up). Wouldn't worry about it anyway, your body mass index is well within the range that is considered healthy.
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Old 08-04-06, 02:53 AM   #3
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I think I can help.

Just so you, I was 5’11” and wrestled in the 119 weight class. I was skinny.

I am now (still 5’11”) weight 175 pounds and I have the same percent body fat as I did when I was 119. The two things I did were

1) Lift weights
2) 2) eat ever three hours
3) Drink LOTS of water.

As far a weight lifting, stick with basic movements. Squats, Bench Press, deadlifts. Have a powerlifting coach teach you these movements. I do not have much faith in the personal trainers I have seen at most gyms. Start slowly and with light weights, but to gain size and streght, you will have to lift heavy weights. I still love to cycle. But when I finish a long ride, I not only worry about carbohydrates, I think protein also. So I may drink ProPeptide MBF which has Protein: 42g, Carbohydrates: 84g, Fat: 5g. You can get it: http://www.dpsnutrition.net/get_item_dr008.htm

As far as eating, I strive for 1 gram of protein per pound if body weight. So at 145 pounds, try to eat around 145 grams of protein per day. Eat LOTS of fresh vegetables.
From Dr. Berardi site:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).


For more info check out these links. I am a big fan of Dr. John Berardi. I have made great progress following his advice.


http://www.johnberardi.com/articles/...on/7habits.htm

http://www.johnberardi.com/articles/nutrition/index.htm

http://www.t-nation.com/findArticle.do?article=238app2

http://www.t-nation.com/findArticle....le=05-101-diet

http://www.t-nation.com/findArticle.do?article=199ess2

Some may disagree. And if you are into racing, you may not want all that extra muscle weight to drag up the long climbs. It is what worked for me.
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Old 08-04-06, 08:30 AM   #4
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ProPeptide MBF? How does that stuff taste. I can't choke down anything from GNC with whey in it.
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Old 08-04-06, 10:48 AM   #5
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It isn't a Carvel milkshake!

It is relatively innocuous tasting and I have no problem with it. They did not put a heavy flavor into it. But I know what you mean; some of these protein powders are nasty.

My recommendation: Mix in Fresh strawberries, or blueberries, or any other fruit you like. Or add less water and replace the water with Apple juice and a sprinkle of cinnamon (tastes like an apple pie, sort of). For those wanting a little more weight and do long rides: Half a banana and some all-natural peanut butter.
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Old 08-08-06, 11:27 AM   #6
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Take two of these a day for thirty days in conjunction with your regular diet

http://newsday.typepad.com/impulsemo...ker/index.html

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