YAWT: Help me gain weight!

[sash1]

So I want to gain some weight. I'm not talking fat, but muscle. Given my body size, I doubt I can get that big, and don't plan do, but I do want to put on some weight.

I currently weigh 105lbs. (I'm 5'8"--17yrs. old). I'm thinking realistically to put on 15 lbs. by the end of the school year (June).

Indoor Track started 4 weeks ago, and that's when I started lifting weights. I've been lifting for 4 weeks now, and have been feeling a little bit stronger, but I don't expect much so quickly. I run every day, about 4-5 miles--I have to keep the mileage low becuase I have tendenites.

Anyways, I usually work out with another kid in our school, whose been working out daily for about a year. The kid is HUGE! He's a senior and can bench about 200lbs. :Q

Anyways, he's been helping me out. I've been working slowly, I usually lift for about 45mins. - 1hr. Monday-Driday. I work out certain muscles each day, doing a lot of abs .

I was hoping some of you fitness gurus could help me. What are the right foods to eat to help me put on muscle/weight? I burn a lot of calories each day from practice, so how many should I be taking in/day? Keep in mind, I don't eat a lot usually, nor do I eat meat...

Thanks a lot,

`K

 

[konichiwa]

Lots of carbs and protein. Hard to do without meat but you it can be done. Make sure you keep the exercise regimen if you're seriously upping your calorie intake otherwise you won't like it.

 

[rival]

man, hang out with my gf, she has no problem packin on the pounds

 

[PunDogg]

Originally posted by: rival
man, hang out with my gf, she has no problem packin on the pounds

geez ouch hehe

a good mix of protein and carbs, and some light weight training

Dogg

 

[ajpa123]

Swim regularly too so the mass you put on is evenly distributed and you will look nice and toned.

 

[Regs]

99% Fat Free Turkey chili isn't bad. High in protein but low in fat. Eat that with a cup of milk, banana, and OJ for calcium, magnesium, vitamin A, and dietary fat.

And you can also add a 2 tablespoon's of peanut butter to that breakfeast if you want to gain more weight.

That's at least what I do before a work out.

 

[virtuamike]

Originally posted by: Regs
99% Fat Free Turkey chili isn't bad. High in protein but low in fat. Eat that with a cup of milk, banana, and OJ for calcium, magnesium, vitamin A, and dietary fat.

And you can also add a 2 tablespoon's of peanut butter to that breakfeast if you want to gain more weight.

That's at least what I do before a work out.

But so high in sodium.

Eat lots of canned tuna and white chicken meat. Start your day off with 2 eggs. Protein good, but too much sodium and fat is bad.

 

[sash1]

High protein and carbs! Got it!

My diet is as follows:
Breakfast: Cereal (cheerios) w/ milk
Lunch: Salad w/ OJ and some pretzels
After practice: Another bowl of cereal (cheerios)
Dinner: Indian food--lentils, vegetables, etc.

Where are some places to add in more carbs/protein-rich foods? I like cereal, as you can see, so is there a higher protein cereal maybe? The only other meal I could change would be lunch, and what I eat after practice...

Originally posted by: ajpa123
Swim regularly too so the mass you put on is evenly distributed and you will look nice and toned.

Meh, I hate swimming. Though for track we usually have one swim practice a week...

Thanks~

`K

 

[DaWhim]

you are skeleton to me!!! I think my friend is too skinny with my height, he is 125lbs (lost abotu 10lbs since school started)
you seriously need some weight. 5'8 with 105lbs :Q:Q:Q
I am 5'8 too and I have 145lbs now, still gaining. damn freshman 15 :|

 

[SociallyChallenged]

If you really would like to gain weight, don't do long distance. If you'd like to gain weight and get strong go do the sprinter's work outs...Even if you're not fast, just do them so you can gain mass, trust me - you'll gain an easy 5 pounds. Do what the other people said on diet - keep it low sodium. Good luck, my friend. If you need any specific help, PM me.

-Brent

 

[Koing]

Originally posted by: Kauru
High protein and carbs! Got it!

My diet is as follows:
Breakfast: Cereal (cheerios) w/ milk
Lunch: Salad w/ OJ and some pretzels
After practice: Another bowl of cereal (cheerios)
Dinner: Indian food--lentils, vegetables, etc.

Where are some places to add in more carbs/protein-rich foods? I like cereal, as you can see, so is there a higher protein cereal maybe? The only other meal I could change would be lunch, and what I eat after practice...

Originally posted by: ajpa123
Swim regularly too so the mass you put on is evenly distributed and you will look nice and toned.

Meh, I hate swimming. Though for track we usually have one swim practice a week...

Thanks~

`K

Well that there is your problem. Not enough calories to start with. AND you are doing a LOT of exercise and training remember so you will use up more calories.

When you say it is the track season shouldn't you have bulked for the start of the track season then lean out for the track start and continue to peak for championships?!

Well you need to eat lots and lots. Don't worry about fat as you no couch potato and you DO EXERCISE so you can afford to eat A LOT OF EVERYTHING. Ignore the people that say rice and pasta are bad. Load on both accounts with vegetables (no meat as i take it your a vegetarian right?).

Eat 3-4hrs a day every day. 5meals if you can manage. Eat some pastry while your at it. You will add on weight slowly but surely. The best way imo. Do compound movements and don't fart around with 'small' movements. Running if you sprint is very explosive and you use all of your muscles together in coordination. Not using concentration stuff and preacher curls.

Squats, bench, power cleans, dips, chins abb and back stuff should be your staple.

What event do you run? Can't be sprint if your doing 4-5miles a day. 5000m?

Also if you run distances you will never be big as you do a lot of cardio and if you get too big you will struggle to run until you adjust.

Koing

 

[sash1]

Originally posted by: SociallyChallenged
If you really would like to gain weight, don't do long distance. If you'd like to gain weight and get strong go do the sprinter's work outs...Even if you're not fast, just do them so you can gain mass, trust me - you'll gain an easy 5 pounds. Do what the other people said on diet - keep it low sodium. Good luck, my friend. If you need any specific help, PM me.

-Brent

Heh. I am doing sprinter's workouts. Distance is about 7-9 mi./day. I've done distance every season until now. Though coach wants me back (with distance) to train for the mile. Becuase with our star runner doing skiing, I'm first to qualify for states...

Koing - I do the mile. My time is around 4:30...

`K