best weight gain methods

[arnoldjr]

hey Im 6'2'' 170lbs dropped from 190lbs, I didnt lift all summer and my job had me doing alot of walking so i was burning alot of callories and not taking in as much as i should. I am getting back into the gym and really need to bulk up, as of now I am just taking ZMA and high callorie protein shakes once a day, any tips testimonials on putting on alot of weight fast??



thanks alot

 

[Themachine01]

You need to have a good high calorie diet and train hard. You need to figure out what your BMR is and you need to consume more calories than your BMR, anywhere from 1500 to 2500 cals over maintenance. I dont know what your metabolism looks like, so I dont know if you are one of the lucky ones that can get away with eating everything in site without getting fat, but if your not than you need to eat a clean, healthy, high calorie diet which isnt always an easy thing to do. Diet is everything, but you need to know which kinds of foods are better than others for adding mass. Also, adding weight, as in muscle isnt going to happen fast, unless its fat. 5-10lb of muscle over a year is a lot, therefore you cant expect to jump back up to 190 in a couple of months, unless you want to become a fat ass

 

[RDJ]

The best weight gaining method is food and workouts

Sounds simple because it actually is simple. If you're not gaining, you're not eating enough.

 

[pintoca]

You need to have a good high calorie diet and train hard. You need to figure out what your BMR is and you need to consume more calories than your BMR, anywhere from 1500 to 2500 cals over maintenance. I dont know what your metabolism looks like, so I dont know if you are one of the lucky ones that can get away with eating everything in site without getting fat, but if your not than you need to eat a clean, healthy, high calorie diet which isnt always an easy thing to do. Diet is everything, but you need to know which kinds of foods are better than others for adding mass. Also, adding weight, as in muscle isnt going to happen fast, unless its fat. 5-10lb of muscle over a year is a lot, therefore you cant expect to jump back up to 190 in a couple of months, unless you want to become a fat ass

I think you are confusing terms here bro... and in doing so, giving bad advice... let's clear them up:

BMR: Amount of cals your body burns by doing nothing the whole day.

Maintenance cals: Also known as TDEE (Total daily energy expenditure): Amount of cals your body burns in a day, taking into consideration your phisical activity (training, etc).

Even through there are many formulas for calculating BMR and TDEE let's stick to some basic examples:

Let's say your BMR is 1900 cals... that is a fairly common number.

With a fairly active lifestyle, you can expect to have a TDEE as high as 2900-3000 cals (again fairly common).

TDEE is basically: "EAT THIS MANY CALS/DAY AND NOTHING WILL HAPPEN" cals., no gain no lose

If you want to lose weight, it will suffice to create a deficit of 500 cals/day... you can do this by:

1. eating 500 cals less/day or
2. burning 500 cals more/day

so far so good... a pound of fat is said to contain some 3500 cals... so you drop 500cals/day and in a week... pooof, a lb of fat less (at least in paper is that simple)

come bulking.

your TDEE is 3000 (from a 1900 BMR)... what to do to gain weight? simply add 500 cals (I said there ae several methods this is the simplest) per day, so that you are eating 3500/day instead of 3000.

So theoretically,you know have a surplus of 3500 cals/week which will acount for 1lb gained/week... 1 lb of what? this is where hard training comes into play.

not only that, you need to eat the correct stuff: Lots of good carbs to fuel the workouts and protein to help in building/repaing muscle.

 

[nikkita]

raise your calories for one week and see how your body respond, then if not enough growth is seen then raise them a bit more. Calories should be from carbs, not from fat so that you can keep your fat levels constant. keep your proteins between 1.5 to 2g per lb and train as hard as hell and dont forget about sleeping well.

 

[pintoca]

raise your calories for one week and see how your body respond, then if not enough growth is seen then raise them a bit more. Calories should be from carbs, not from fat so that you can keep your fat levels constant. keep your proteins between 1.5 to 2g per lb and train as hard as hell and dont forget about sleeping well.

sleeping well...

having an 8 months baby does not really add well with bulking

It might be all in vain, but I'd do it again

 

[Themachine01]

I think you are confusing terms here bro... and in doing so, giving bad advice... let's clear them up:

BMR: Amount of cals your body burns by doing nothing the whole day.

Maintenance cals: Also known as TDEE (Total daily energy expenditure): Amount of cals your body burns in a day, taking into consideration your phisical activity (training, etc).

Even through there are many formulas for calculating BMR and TDEE let's stick to some basic examples:

Let's say your BMR is 1900 cals... that is a fairly common number.

With a fairly active lifestyle, you can expect to have a TDEE as high as 2900-3000 cals (again fairly common).

TDEE is basically: "EAT THIS MANY CALS/DAY AND NOTHING WILL HAPPEN" cals., no gain no lose

If you want to lose weight, it will suffice to create a deficit of 500 cals/day... you can do this by:

1. eating 500 cals less/day or
2. burning 500 cals more/day

so far so good... a pound of fat is said to contain some 3500 cals... so you drop 500cals/day and in a week... pooof, a lb of fat less (at least in paper is that simple)

come bulking.

your TDEE is 3000 (from a 1900 BMR)... what to do to gain weight? simply add 500 cals (I said there ae several methods this is the simplest) per day, so that you are eating 3500/day instead of 3000.

So theoretically,you know have a surplus of 3500 cals/week which will acount for 1lb gained/week... 1 lb of what? this is where hard training comes into play.

not only that, you need to eat the correct stuff: Lots of good carbs to fuel the workouts and protein to help in building/repaing muscle.

I wasnt getting anything confused bro, I just wasnt getting that far into detail, I was giving a basic idea, you just went a little further in detail, I guess I could have worded it a little better though