Re: Need Help gaining weight
You should expect to see some fat gain when trying to gain weight, but if you monitor your diet and concentrate on gaining at a slow weight you can help minimize the amount of bf that you gain.
Originally posted by i3oca
I am 5'11" 155lbs and about 7-8%BF (last time I had my bf% taken was a year and half ago....i was 140lb and 5.7%bf). I want to get to about 170-175lbs and stay in the same body fat area of 7-8%.
Well you should try and get ~1g of protein per lb. of bw, and ~25% of your daily cals from fat. Most of your fat should come from healthy sources so as to make sure that you are getting adequate amounts of EFAs in your diet. Some good protein sources would include lean beef, eggs/egg whites, poultry, fish, and dairy products. As far as healthy fats go some good choices are things like fish oil, olive oil, flax oil, nuts, natural peanut butter, etc. The rest of your daily cals can be filled in with carbs.
Right now, my diet really isnt consistent. I just try to eat healthy all day long. I wake up, eat a light breakfast (i.e. eggs/toast, or cereal, or a bagel and cream cheese)...go work out (I usually workout 2 days on, 1 day off....but have started working out 3 days on, 1 day off), come home and drink a protein shake after I have a pretty good sized lunch, and eat/snack throughout the rest of the day/night and have a pretty good sized dinner. Ive basically just tried to gain strength through working out, but now I want to really incorporate my diet into my working out routines.
To determine your daily calorie intake, just slowly increase cals in small increments each week until you are gaining a small amount of weight each week (~.5lb). You can use a site like www.fitday.com to help you track your cals.
The addition of some carbs to your post workout shake would also be beneficial, which would help replenish muscle glycogen after training.
While you might want to check out the training forum, but IMO you need more recovery time than what you have outlined above. Remember muscles grow outside of the gym not in the gym.
I work out Chest (day1)...back and shoulders (day2)....bi's and tri's (day3)....day off.
Welcome to WBB:)