Sport I need to gain some weight

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mackabee

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Hi all

I am a 43 year old male who has been skinny all my life.
I recently (9 months ago) went on a low cholesterol diet, as i was found to have high cholesterol readings when i did a blood test at the doctors.
My diet now consists of hardly any saturated fats but i have increased the amount of 'good fats' in my diet such as nuts and fish.

Over the last 2 years also i have started a good amount of regular exercise - i do 20 mins 5 nights a week on a spin bike at a vigorous speed.

My weight in the past has reached 12 and half stone but i cant seem to get above 12 stone at the moment and i look skinnier. I am guessing i have gained some weight through muscle increase but lost a lot from the diet.

I am looking healthy but i am so thin and i just want to put some weight on without compromising my healthy diet or exercise.

Any ideas ?

Thanks

Mackabee
 
I would just add some more lean meat (chicken, fish, turkey, etc) to your diet and exercise with weights a few times a week (full body workout). All of that will also help with your cholesterol goals.
 
thanks for that Hoss.

I was thinking about doing a few weights. only small ones to start with though.
i already eat a fair bit of fish and chicken - will up the portions a bit i think..

cheers
 
mackabee said:
Hi all

I am a 43 year old male who has been skinny all my life.
I recently (9 months ago) went on a low cholesterol diet, as i was found to have high cholesterol readings when i did a blood test at the doctors.
My diet now consists of hardly any saturated fats but i have increased the amount of 'good fats' in my diet such as nuts and fish.

Over the last 2 years also i have started a good amount of regular exercise - i do 20 mins 5 nights a week on a spin bike at a vigorous speed.

My weight in the past has reached 12 and half stone but i cant seem to get above 12 stone at the moment and i look skinnier. I am guessing i have gained some weight through muscle increase but lost a lot from the diet.

I am looking healthy but i am so thin and i just want to put some weight on without compromising my healthy diet or exercise.

Any ideas ?

Thanks

Mackabee
Click to expand...

It looks like you're on the right track. To gain weight, you need to intake more calories than you are expending. This is dependent upon your nutrition, as well as your physical activity level. Because you are performing cardio training 5 nights a week, you are expending a lot of calories which will require you to eat more to gain weight.

The spin classes are good though to help with your cholesterol levels since it will raise HDL cholesterol levels and lower LDL cholesterol. You need to definitely incorporate weight training into your exercise regimen though. This is what will add bulk and weight to your muscles. This with a combination of eating more carbohydrates, and protein will yield in the results you are looking for.

For additional information, questions, or in depth answers, check out my blog at MaximizeYourPhysiology.blogspot.com
 
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