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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 05-19-07, 02:01 PM   #1
entukay
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How to gain weight properly?

So I'm 5' 11" and weight about 145, I would like to get to about 150.

I would like to gain weight in the form of muscle, but I need to probably eat more to do so. What sort of foods should I be eating to gain weight that won't easily turn into fat. I will be lifting weights more in order to gain the muscle.

Thanks.
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Old 05-19-07, 04:18 PM   #2
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Protein. Id suggest skinless chicken.
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Old 05-19-07, 04:54 PM   #3
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Increase your protein and healthy fat intake. Get some high quality fish oil and take a tablespoon 3x per day. East more fish, chicken and red meat, and/or supplement with protein powder.

Start by adding 250 extra calories a day into your diet and judge after a few weeks. You may need to adjust upwards every 3 weeks or so. Very minimal fat will be gained this way, provided you're lifting weights.
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Old 05-20-07, 05:33 PM   #4
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Originally Posted by aikigreg
Increase your protein and healthy fat intake. Get some high quality fish oil and take a tablespoon 3x per day. East more fish, chicken and red meat, and/or supplement with protein powder.

Start by adding 250 extra calories a day into your diet and judge after a few weeks. You may need to adjust upwards every 3 weeks or so. Very minimal fat will be gained this way, provided you're lifting weights.

I agree...also don't be afraid to throw in more supplements. The HUGE one that I totally endorse is Creatine Monohydrate. I am big into throwin around the iron and I have jumped up from 200-205lbs to 220lbs in less than a year. Just keep a high protein and low fat diet and take creatine pre and post workouts and hydrate alot and keep liftin and you will get there in no time!!!!
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Old 05-22-07, 09:15 PM   #5
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Two words: Peanut butter.

Eat this and you will grow big and strong like animal. I recommend Skippy's (smooth).
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Old 05-23-07, 11:07 AM   #6
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Have your body fat % tested throughout your weight gain. You may hear that most methods are inaccurate, but if you get the same type of test done by the same person, it should track fat gain fairly well. So, if you are putting on a pound per week, with very little change in the body fat%, you know you are doing well.
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Old 05-24-07, 09:06 AM   #7
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Originally Posted by Arsnik23
I agree...also don't be afraid to throw in more supplements. The HUGE one that I totally endorse is Creatine Monohydrate. I am big into throwin around the iron and I have jumped up from 200-205lbs to 220lbs in less than a year. Just keep a high protein and low fat diet and take creatine pre and post workouts and hydrate alot and keep liftin and you will get there in no time!!!!
Creatine isn't necessary. If he eats meat, he's most likely getting more creatine than he actually needs. An adequate protein increase (while maintaining the proper protein : carb ratio) will give the best results.
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Old 05-24-07, 09:46 AM   #8
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Actually, I'd say that creatine is necessary for every man, woman and child on the planet. Not only does it help with muscle, but it's being proven to have many benefits for memory and other conditions as well.
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Old 05-24-07, 01:57 PM   #9
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What kind/amount/frequency do you recommend, aikigreg?

(I know it probably depends on a bunch of stuff, but can you answer generally?)
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Old 05-24-07, 02:55 PM   #10
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Originally Posted by mateo44
What kind/amount/frequency do you recommend, aikigreg?

(I know it probably depends on a bunch of stuff, but can you answer generally?)

For us athletes, I'd use 5g a day on non-training days, and 10g on training days, split into 2 servings, with one taken immediately after training. Regular folk just need 5g a day.
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Old 05-24-07, 03:17 PM   #11
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Great! Thanks a lot.
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Old 05-24-07, 10:39 PM   #12
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Workout and eat more.
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