Eatting to gain weight

needmoreweight · #1 (**permalink**) 09-24-2006, 06:02 PM

I need some advise on putting some muscle mass on. I think alot of my problem is my diet. I am not really sure how much I should be eating. I also do alot of high intensity cardio, muay thai and grappling, 3-4 days a week for about 2 hours. I try to lift as mch as possible between the martial arts, but usually only get to lift once or twice a week. I really haven't seen much change in my weight so far, I stay near 150 and I am 5'11", 24, male. I have been at it for a few months now. I have seen good improvemnts in cardio but not much change in weight. What would be a good sample meal layout for one day? I know I need alot of protein but about how many carbs should I be looking for? What types of things should I eat before lifting and should this be different from what I eat before the martial arts.

Cheryl · #2 (**permalink**) 10-31-2006, 01:48 PM

The simple answer is you are not eating enough : )

Chances are you are burning off EVERYTHING during karate....you can burn up to 600 calories an hour!!! ....so, YOU are working out as if you want to keep your weight down, lean out, and have a low body fat % ..............ya know, which is Great...But you want to gain muscle right???
So, you need increase your weight when you are lifting.....and you need to lift at least 3 times a week.

Also you need to eat eggs, oatmeal, pasta, rice, baked potatoes , in order to gain weight......If you want, you can add a protein drink a day....like meso tech or nitro tech..................that will increase your caloric intake significantly!!!

I wouldn't do anymore than 2 hours a week of cardio...otherwise you will burn all your calories off....Before a cardio workout you need to eat about 300 calories of carbs.....like cereal, banana, juice................AFTER your workout ......for cardio and muscle training you need to eat Protein......like Chicken, Tuna, and a shake for example!!
What is your goal? Are you trying to reach 170 lbs????

If so, you need to take in about 3200 calories a day...especially with your workout regimen.....You could probably even increase that to 3400.....and still have gains.

YOu need about 300-350 grams of carbs a day ( if you want to gain) and 125 grams of protein....
Once you've reached your goal....you want need as much.....YOu can decrease it to 280 grams of carbs, and 100 grams of protein a day.

Realistically, you should gain about 1 lb of muscle a week......slow and steady....

I hope I helped you out!
Cheryl : )