I know what your going to say "eat" but I don't want to be fat and eat the wrong foods, I lift weights every other day, but I only weigh like 115 pounds and I'm 5'11 male :/ I know I may need to gain more than 20, but that's my goal for now. Any tips on good HEALTHY but will help me gain weight also? Thanks
How to Lose Weight With Insulin Resistance
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Ok I got you my brother ! Here is the workout I do at the park (3 days a week). I've gained 15 pounds of muscular mass in 3 months ! You only need a pullup bar, which can be found at a near park you know :P Here is the workout, I put the diet you need after it ok : read it all seriously its worth it you can change your life man ! :) And look on google if you're not sure about what are the exercises and how to do them properly, but its very easy ! And the number of sets and reps you do, you're probably gonna have to change it to how you can push yourself !DAY1(Chest/Triceps/Abs)Chest (x3) :- Up Dips (10)- Parallel Dips (10)- Wide Push Ups (15)- Australian Push Ups (10)Triceps (x3):- Chin Ups Inverted Hands Close Grip (10)- Bench Dips (15)- Tiger Bench Push Ups (10)- Diamond Push Ups (10)Abs (x1)- Crunches (20 x 2)- Wind Mill (20 seconds)- Knee Touch(10 each side x2)- Leg Hold (20)DAY 2(Back/Biceps/Abs)Back(x3) :- Pull Ups Wide (10)- Supermans (10)- Inverted Hand Leg Raises(10)- Pull Ups Head In / Parallel Arms (10)Biceps (x3)- Chin Ups (10)- One Arm Pull Ups (8 each)- Head Down Pull Ups (10)Abs (x1)- Crunches (20 x 2)- Wind Mill (20 seconds)- Knee Touch(10 each side x2)- Leg Hold (20)======================================…Day 3 (Shoulders/Legs/Abs)Shoulders (x3) :- Push Ups Lean Forward (10)- Tuck Lean Push Ups (5)- Pull Ups Wide (10)- Hand Stand Push Ups (5)Legs (x3) :- Squats (10)-Pistol Squats (10)- Lunges (10)- Jump Squats (10)- Calf Raises (10 each leg)- Sprints (2)Abs (x1)- Crunches (20 x 2)- Wind Mill (20 seconds)- Knee Touch(10 each side x2)- Leg Hold (20)DIET :Food : I don't know how tall and heavy you are, but I'm assuming you must be something like 5 foot 8 and what.. 140-150 pounds ?The idea is to always be eating small snacks not only 3 huge meals a day, so your body has a constant source of energy and nutrients to build muscles.Here's a normal day for me (im gonna add variations to plates so you dont have to eat the same thing everyday): Breakfast : Apple, Banana, Almonds or other Nuts . I have bread with cheese, some granola cereals and finally 2 huge glass of water. Morning snack : Around 11 a.m, I eat fruits (watermelon, apple, peach, or even blueberries) with yogurt.Lunch : Chicken with salad and a glass of milk or water (NO MORE JUICE for the rest of your life lol I haven't had some for weeks ! Do animals in the wild drink juice ? Nah ! Not natural, they stick to water only man ! ). Vegetables (carrots, one pepper, cucumber or brocoli, whatever you like) with a meat sandwich (good meat : chicken, beef, pork, ham). Another Idea could be .. Pastas with some meat and cheese ! You can eat some fish too its great.3p.m snack : Repeat morning snack and add some nuts or cookies that arent too modified !Dinner (~6 P.M) : A steak with some vegetables and mashed potatoes, or a piece of pork with salad, or even pastas with meat and cheese if you didnt have some at lunch ! NOW YOU GO WORKOUT about 1 hour after dinnerNight snack (~9-10p.m) : Repeat snack as always man, but you can add a shake if you worked out ! I get my proteins at a retailer where its about 40$ for a huge package that lasts 2 months ! Mix it with water (milk tastes better) and you can even add fruits if you do it in the blender. If you have a shaker, you can put a small scoop of ice cream (just do it for you lol !!).Now you go to bed and repeat next day :) Here are other random tips I can think about :-It doesnt matter which workout you do (Gym, park, boxing, runnning, athletism, etc.), it's with which attitude you attack it. Better results go to the guy that does only pushups at home with all his heart and dedication than the guy that goes to the gym and starts texting and fooling around there.-You should always be eating bro !! That's the secret, you have to Overload your body with nutrients. -Don't give up, it's gonna be really hard at the begining but gets easier over time, and you learn new exercises and adapt. (I made that workout myself !)-Go to the toilet often !!-Food is mainly separated in 3 groups : Carbs : they are a faslty spent energy mostly found in sugar, chocolate, bread, cookies, fruits too. Eat a lot in the morning, as you need a "boost". Fat : This is important for you body, even though it looks weird, there's good (fish fat) and bad fat ( a doughnut for example). Fish, Cashews (the nuts), bread, cheese.. maybe whole milk too ! You need some fat. Eat throughout the day.Proteins : Found in steak, nuts, cheese, milk, peanut butter ! Eat at the end of the day, after workout, as they are used to repair your cells ---> which means building muscles during night ! :PKeep up the good attitude I wish you all the luck in the world ! :)
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- A caloric surplus of around 500 calories will help you achieve your goals. Go to an online calorie calculator, enter your information and whatever number it gives you, let's say 2,500, add 500 calories to that to make it 3,000 do this and lift weights and you should get the results you want.
- To gain weight you need to combine protein foods with starchy carbohydrates as indicated below. Good weight gaining combinations are bread, cereals, pasta, rice, potatoes or sweet potatoes combined with meat, poultry, eggs, cheese, nuts or sea food. Peanut butter sandwiches and cheese sandwiches are good weight gaining combinations. The protein in the above combinations will help to gain extra muscles.
