Sport How to gain weight?

Sport Fitness
N

Nayab

0
Hi

I am 25, female, I've to ask some questions and hopeful that you'll guide me

Since last 5 years my weight is not increasing, My height is 5.4 and current weight is 101 lbs. I want to increase my weight , gain some mass and wanna look some healthier. Please suggest me any good diet plan plus any suitable food supplement or protein based product which may do as i mentioned above. I'll be really thankful for your kind support.


Regards,
Nayab
 
138 Views and not a single suggestion ? :sleeping:
 
I am assuming you have a fast metabolism or you just havent been eating properly. What kind of training do you do? These things play a major factor. Your rep scheme should be around 8 to 12 reps to create hypertrophy in muscle. You can also try the max reps method which is around 15 to 25 reps with submaximal weight. There are many protocols out there and they all work differently for different people. I high recommend you read up on Joe Defrancoss West side for skinny bastards. Do not worry about part II and III of his program because it is geared more towards athletes. As far as your eating goes you need to create a calorie surplus. Try eating 250 calories more than your caloric expenditure and increasing another 250 as needed until you begin to notice some good change in weight and size. Eat clean, do not try to get the extra calories by eating bad food. If you appetite is a problem try consuming a weight gainer.
 
The main thing is to be in a caloric surplus, as mentioned above. If you want to avoid storing too many of those extra calories as fat, make sure that you consume enough calories from protein each day. Try to aim for 1 gram of protein per pound of body weight, to start. If you find that's not enough, try a bit more, for example, 1.2 grams of protein per pound of body weight. Also, make sure that you are weight training 2-3 times per week to promote muscle gain.

Do you know how many calories you consume per day? What do you do for exercise each week?
 
I would use a whey protein isolate powder so that you are adding nutrients as well as protein. You can get bulking ones which are quite high in calories. Increase your intake of good fats like fatty fish, nuts and seeds, avocado, eggs.
Its best to go online and work out your BMR and then eat 250-500 calories above that so that you are slowly gaining weight. Don't do anything too drastic cause you don't want stretch marks.
 
You must log in or register to reply here.
Back
Top