Zoopmitty - Member

Zoopmitty

Joined August 2013

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Weight History

Start Weight

164.0 lb

Lost so far: 0 lb

Current Weight

164.0 lb
Performance: Steady

Goal Weight

180.0 lb

Still to go: 16.0 lb

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Exercises to Gain Weight?
lets say all things being normal for the sake of the discussion. if you don't mind me asking how tall are you and how old? i will try to help you from my own personal experience.... nothing scientific. little back story about me... I'm right at 6' and for the longest time my avg weight was 153 lbs. only recently did i put on about 11lbs. even in my 20's i was always under weight. my body type is what they call ectomorph which is long and skinny. at my highest weight i weighed in at 176 lbs - wayyyy back in my early 20's. that was because i was taking in 3500 to 4200 cal a day.. now i'm in my early 40's at 165 lb avg. just under 2 month ago i had an idea that i was going to eat like crazy and get my weight up to 180 lb. starting at 153 i jumped up to 160 in a week and a half. i think that was me just hitting my normal weight. from then on i gotten up to 170 up until two weeks ago when i realized that i was putting on fat. this was after i was lifting weights for 45 min a day for 6 days a week n eating about 3500 + cal a day. so i decided to change up a few things. now i'm at my avg of 165 and losing the fat. during my quick and unhealthy weight gain my carb, protein, fat ration was out of whacked. i really didn't pay attention to it and i think it was like 60% carb, 15% protein, and 25% fat... although i was eating more fat than that. now my ration is 45% carb, 35% protein, and 20% fat. and i take in about 2800 to 3500 cal a day - mostly its on the low end. working out about an hour 4 days a week. enough about me now back to you

as far as your calorie intake goes i would go to three different sites and get the avg of the three. mine was actually different by 800 from one site to another. that way you'll have a better number to work with. Once you have a more accurate number lets say 2200 to gain a full pound, you want to decide how to break down your carb, protein, fat percentages. i don't want to throw out numbers but as in my experience i was o.k. with higher percentage of fats. all fats are not evil. fats you get from olive oil, fish, nuts, seeds and others are healthy fat and is good for you.
as for your exercise i would stay away from aerobics/running/jogging. when you are trying to gain weight i would stick to weight training. i don't have anything against those type of cardio exercise but for you i would skip it. again in my experience cardio was to tone my body out and since i was skinny to start with i didn't really see the difference. i got a great heart though. if you must you should stick to about 30 min of light cardio. besides if you do a bit intense weight training you'll get a good cardio as well.

going on to the weight training: again from my own experience... as you have already found out, you have to take in access of what your body needs for you to gain weight. if you are weight training as you are gaining the weight you put on will be lean muscle. i would recommend you do a whole body work out. if you are a beginner try doing a 3 day a week training. i personally like a 4 day a week training where i train my whole body twice a week. i.e. one set of muscle group on mon. and thurs. and the other group on thues and friday. you get to rest on wed, sat, and sunday. again if you are a beginner you don't really have to go all out. do 2 to 3 sets of exercise for each body part. using a weight you can do about 8 to 10 reps in GOOD FORM for the exercise. doing the exercise in good form will actually hit the muscle group the hardest which is what you want. using good form is very important especially for a beginner. Once you are ready to move up i would do a minimum of 3 sets of exercise or even do 2 different exercise per body part. each exercise 3 sets each. if you are interested i can plan up a routine for you.... drop me an email. mittyzoop@gmail.com

posted 05 Aug 2013, 23:41

Push-up Time!
i agree with the other poster here saying that push-ups are great workout. more lean muscle you put on will eventually lead to you losing more weight since muscle burns more fat. that being said you may want to do exercises that work other body parts too. but just talking push-ups, if you are doing for example 10 reps, and then taking a 1 minute break, 10 reps, another 1 minute break, and aother 10 reps to complete your exercise try taking shorter breaks for greater intensity. maybe even down to 20 seconds. try going up and down in a very slow motion. try different hand placement. closer your hands are together you'll get a great triceps exercise. wider and you'll hit your chest more along with your biceps. try incline push-up with your feet on the couch. as the other ppl have said there are many different ways you can do them so just experiment... good luck

posted 04 Aug 2013, 20:28

Exercises to Gain Weight?
that is a broad question as ppl reading it won't/don't really know much about you. a quick answer will be this... you need to figure out few things about your body. your body type, metabolism, how much calories you need to consume to maintain your body weight, etc etc. Once you have your daily minimum calorie intake you should try to take in 350 to 500 additional calories per day. Along with the additional calories you should try any time of strength training. I would say that 4 times a week about 45 min range is good place to start. Depending on what/where you read some will say a good healthy weight is about 1 lb a week and 1 lb of solid muscle a month. other will say 3 lbs a week with up to 3 to 5 lbs of solid muscle a month. This is a somewhat short answer to your question. if you want me to go on with more specifics drop me a line

posted 04 Aug 2013, 20:16

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	1 serving Subway 6" Subway Club
	4 servings Eggland's Best Egg White
	2 servings Smucker's Natural Creamy Peanut Butter
	Weight Training (moderate)
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