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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 09-05-06, 01:42 PM   #1
Mayonnaise
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I Need To Gain Weight

Iíve had a rigorous training and racing season that is now coming to an end (I do hope to extend it with a bit of Cyclocross racing).

Iíve lost a lot of weight. I donít say this in a good way. Iíve always been thin, but this year I lost about 10% of my total body weight and my body mass is in the low 5ís. I donít usually fluctuate more than a pound or two and my weight has been very consistent for 30 years, no matter what I eat. 10% is a lot for me.

My wife says I am too thin. Co-workers have asked me if I was loosing weight and did I feel okay?

I went to the doctor just to make sure and he said I was fine. When I told him about my riding schedule he understood why. He said I was thin in an athletic way, proper for what I have been doing all summer.

I try (and often succeed) in watching my diet. I try not to eat too much junk.

Which brings me to my question. Iíve got to put some weight back on but I want to do it in a healthy way. I donít want to eat Chuckís Bar Be Que every night (well, I do, but you know what I mean). And Iím not too interested in eating more protein powder than I already do. I want to eat real food if possible.

I plan on staying as active as possible in the fall and winter, so Iím still going to burn my fair share of calories, but I need to bulk up in the best possible way.

Any advice for me?
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Old 09-05-06, 05:58 PM   #2
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Do you know how many calories you burn in a day vs. how many you consume?

Do you lift weights, or have you thought of adding a weightlifting programme to your regimen?
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Old 09-05-06, 06:08 PM   #3
efrobert
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If you want to gain you have to take in more than you burn. Five or six meals a day. Lots of pasta, chicken, fish, steak once or twice a week. Maybe ad a weight lifting program to your routine.
An Example
Meal 1 big bowl of oatmeal, fruit, glass milk.
Meal 2 Protien shake
Meal 3 big turkey sandwich, salad, piece of fruit
Meal 4 sport bar, yogurt cup
Meal 5 Big chicken breast, or fish, or steak. Baked potato, or sweet potato or pasta, vegies, salad
Meal 6 Protein shake before bed, or maybe a Met Rx shake, something with more carbs.
This is just an example, substitute food to your taste, If you find our gaining fat, cut back a little.
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Old 09-05-06, 06:25 PM   #4
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Eat more, ride the same, lift more. Muscle weighs more than fat and looks better to boot.

Don't worry too much about protein powder and whatnot, with the metabolism you seem to have you'll be able handle eating protein in a tastier fashion without getting fat.
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Old 09-06-06, 12:02 PM   #5
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Ice cream and mashed potatoes always worked for me.

Actually, you may want to lay off of the endurance activities and push more for high intensity and weight lifting coupled with eating every 2 hours. There is nothing wrong with low body fat, but you have to couple that with some muscle.

I would also do a food diary for a week. You may be eating food that is bulky but has low nutritional value or calories. Try to eat nutritionally dense foods.

Low glycemic index foods tend to keep one full for longer than high glycemic index foods. You may want to switch over to eating more high glycemic index foods to stimulate your appetite.
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