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Hey, whats up guys, I'm hoping somebody here may be able to shoot a few tips my way on how to gain roughly 10-20 pounds.
Currently I am 5'8, 18 years old, and 125-130 pounds. I play Squash in college and train 6 days a week, and one of my sessions will burn anywhere from 2-3 thousand calories. Since I'm burning so many calories, its hard for me to bulk up and put on muscle. Are there any foods or tricks in particular I should be looking out for?
Im playing at Nationals next weekend so after that I'm up for completely changing my training regimen, planning on incorporating more lifting in addition to the large amounts of cardio work I do. Thanks so much!
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Why is it you want to gain weight to start with? Isn't it advantageous to be light for a sport like squash?
If you want to build muscle you must lift heavy weights and eat well over your current maintenance level. There is no trick, you just have to eat more. An easy way to get more calories is by drinking lots of milk, whole milk if you are having a really hard time gaining weight. As for lifting programs, a lot of people here do starting strength or strong lifts, both good programs for putting on some mass relatively quickly. Check out the stickies in the forum. But remember that putting on muscle is not something that takes only a couple of months. Real, solid, thick muscle takes a long time to develop. You just have to stick to a program and eat
...and I seriously doubt you're burning 2-3k calories/workout (unless you train all out for at least 3 hours each training session).
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If your burning 3000 calories in a single session of working out you should probably be playing for an Olympic team of some sort. A way to add a ton of calories is to drink Milk instead of water throughout the day. Its pretty easy to down between 1/2 gallon and a gallon each day and that will add between 1000-2000 cals depending on the type of milk and how much you drink. 1 cup of 2% milk has 120 calories... 16 cups to a gallon makes 1920 calories per gallon.
Also eat lots of grains, as carbs are calorie dense
Also for some perspective running stairs all out for two hours would give you 2500 calories burned at 200lbs. At 125 lbs I have a hard time imagining how long you would have to workout to burn 3000 calories.
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Drink whole milk. Go to macdonalds. Eat pizzas. And then drink some more milk
Disclaimer: some of the weight you gain will be fat.
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You don't want to get fat. Read my words. You don't want to gain weight.
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If you want to put on weight, eat a ton of food. See the nutrition thread.
There's almost no way your burning 3k calories a session.
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plenty of people here to tell you your numbers aren't realistic. I don't need to do that again - however I can offer some advice, as someone who started out at your weight (and 6'3) a few years back.
1: Count calories. Count them honestly. There's no more important change that you can make. Count macros too, if you can.
2: always have something to eat. You don't necessarily have to increase the number of meals you're eating, but you should always have food. Bag of almonds with my school books, protein bar in my jacket pocket, beef jerky in the car, fruit by your bed, etc. When I first started trying to put on weight, vending machines were my best friend - terrible quality of food, but it's still calories.
3: As mentioned, more milk. This one is easiest of all, so long as you're not lactose intolerant.
4: Smoothies. Liquid calories are just easier to get in. Bananna/Peanut Butter/Whole Milk/whey protein is the basic one to start with, from here branch out and figure out what tastes you enjoy that still get you your calories. Drop these if you ever need to cut weight.
5: Carbs. No one in the history of ever has gotten big eating a low carb diet - and since you're an athlete, you know a low carb diet is going to be awful for your performance anyway. No matter what meal you're eating, it should come with a side of rice, potato, sweet potato, oatmeal, or some other carb source. If you're already doing this, make the sides bigger.
6: Small increases to each meal you're currently eating. Say you're eating 4 eggs and 4 strips of bacon for breakfast. Adding 2 eggs and 1 strip of bacon to that is an extra 200 calories. Three times a day is 600 calories. Seven days a week is 4200 calories - which equals a little over a pound put on. This won't result in you eating until you're sick (save that for when you stall out)
7: Slow cooker, tupperware, moicrowaveables, whatever - real food is good, and you should try to have it as often as possible, but sometimes you just need to have something that you can heat and eat in 5 minutes. However you decide to do it, there should always be something in the house that can be ready to eat without any real effort.
8: Sometimes you just have to suck it up and shovel in the food that you don't want to be eating. Yes, it's boring. Yes it feels terrible, it takes time to cook, it's expensive, you really would rather be doing anything else right now - but when you've just finished dinner on a day you had exams and practice and work and you're 1600 calories short for the day, sometimes you just have to suck it up (literally).
Of course, if you're not lifting heavy weights, all the tips in the world are just going to result in you getting fat. So hurry up and get in the gym this off season.
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Phyre, thanks so much for all the help. I'll make sure to implement all of that as soon as I can.
And for everyone else... yes, I burn 2-3 thousand calories a session. I train with professional players for roughly 3 hours a day, and Squash burns more calories than any other sport - which is both a blessing and a curse. For those who offered help instead of just saying I'm unrealistic, thanks again.
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Count calories.
If not gain weight, eat more.
Count again.
If not gain weight, eat more.
Get the pattern?
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I'm just gonna chime in and say counting calories is a pain in the ass. Better get a scale and weight urself every morning after piss. Stuff yourself with food until you see your weight going up steadily; follow the trend, day to day weight ins are not important, but if you are gaining weight almost daily then you are obv doing it correctly.
This doesn't work if you got drunk the night before, you will always wake up slightly dehidratated and weight less.
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On February 19 2013 07:59 Premier wrote: Phyre, thanks so much for all the help. I'll make sure to implement all of that as soon as I can.
And for everyone else... yes, I burn 2-3 thousand calories a session. I train with professional players for roughly 3 hours a day, and Squash burns more calories than any other sport - which is both a blessing and a curse. For those who offered help instead of just saying I'm unrealistic, thanks again. Close! Speed skating comes in slightly higher :-P but yeah squash can burn 800 calories or so an hour
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On February 19 2013 03:05 Premier wrote: Hey, whats up guys, I'm hoping somebody here may be able to shoot a few tips my way on how to gain roughly 10-20 pounds.
Currently I am 5'8, 18 years old, and 125-130 pounds. I play Squash in college and train 6 days a week, and one of my sessions will burn anywhere from 2-3 thousand calories. Since I'm burning so many calories, its hard for me to bulk up and put on muscle. Are there any foods or tricks in particular I should be looking out for?
Im playing at Nationals next weekend so after that I'm up for completely changing my training regimen, planning on incorporating more lifting in addition to the large amounts of cardio work I do. Thanks so much!
Seems unlikely That's about the same number of calories you burn from running a marathon.
For a good, hard two hour session you might approach something like 1000-1500 calories. Though I guess you could be practicing for much longer than that. That would almost certainly be pretty high level stuff however (then again you do talk about playing at nationals)
Either way, the key here is just eating above baseline. If you don't take in the calories as well as have proper nutrition you flat out aren't going to gain weight.
On February 19 2013 11:01 decafchicken wrote:Show nested quote +On February 19 2013 07:59 Premier wrote: Phyre, thanks so much for all the help. I'll make sure to implement all of that as soon as I can.
And for everyone else... yes, I burn 2-3 thousand calories a session. I train with professional players for roughly 3 hours a day, and Squash burns more calories than any other sport - which is both a blessing and a curse. For those who offered help instead of just saying I'm unrealistic, thanks again. Close! Speed skating comes in slightly higher :-P but yeah squash can burn 800 calories or so an hour
800 calories an hour doesn't seem all that high. That's similar to most estimates I've seen of biking at a modest 20mph.
Running certainly blows that out of the water, doing a decent session can easily burn 1200+ calories in an hour. Some of the top guys racing a half-marathon probably approach 1500-1600 calories in an hour.
"Pound for pound" it's hard to see anything topping endurance sports for top rate of caloric expenditure.
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On February 19 2013 11:18 L_Master wrote:Show nested quote +On February 19 2013 03:05 Premier wrote: Hey, whats up guys, I'm hoping somebody here may be able to shoot a few tips my way on how to gain roughly 10-20 pounds.
Currently I am 5'8, 18 years old, and 125-130 pounds. I play Squash in college and train 6 days a week, and one of my sessions will burn anywhere from 2-3 thousand calories. Since I'm burning so many calories, its hard for me to bulk up and put on muscle. Are there any foods or tricks in particular I should be looking out for?
Im playing at Nationals next weekend so after that I'm up for completely changing my training regimen, planning on incorporating more lifting in addition to the large amounts of cardio work I do. Thanks so much!
Seems unlikely That's about the same number of calories you burn from running a marathon. For a good, hard two hour session you might approach something like 1000-1500 calories. Though I guess you could be practicing for much longer than that. Eh he said 3 hours, but at 125lbs it is damn near impossible to burn 3k. At 200-225lbs with a muscular build maybe.
Regardless of this it really isn't that important. They key is to always be eating or drinking milk. I try to eat 4k cals a day right now, it takes some getting used too, and it isn't particularly fun. On the other hand 4k is less than I had to eat this summer when I was doing landscaping for 10 hours a day 6 days a week.
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On February 19 2013 11:24 feanor1 wrote:Show nested quote +On February 19 2013 11:18 L_Master wrote:On February 19 2013 03:05 Premier wrote: Hey, whats up guys, I'm hoping somebody here may be able to shoot a few tips my way on how to gain roughly 10-20 pounds.
Currently I am 5'8, 18 years old, and 125-130 pounds. I play Squash in college and train 6 days a week, and one of my sessions will burn anywhere from 2-3 thousand calories. Since I'm burning so many calories, its hard for me to bulk up and put on muscle. Are there any foods or tricks in particular I should be looking out for?
Im playing at Nationals next weekend so after that I'm up for completely changing my training regimen, planning on incorporating more lifting in addition to the large amounts of cardio work I do. Thanks so much!
Seems unlikely That's about the same number of calories you burn from running a marathon. For a good, hard two hour session you might approach something like 1000-1500 calories. Though I guess you could be practicing for much longer than that. Eh he said 3 hours, but at 125lbs it is damn near impossible to burn 3k. At 200-225lbs with a muscular build maybe.
I dunno, 3 hour sessions going steady could hit mid 2k w/o much problem. 800 cal/hour for someone of that weight would be the equivalent of running 7:30-8 min pace which isn't really all that fast.
I'm not even sure I should have mentioned that though, as it is a little off topic from what the OP is asking about, as the key thing here is that he does need to eat above his maintenance level. That's what is going to lead to weight gain. Combined with his squash training, and perhaps some additional lifting, which I would guess he already does, that will be sufficient stimulus to gain lean body mass.
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On February 19 2013 10:03 Release wrote: Count calories.
If not gain weight, eat more.
Count again.
If not gain weight, eat more.
Get the pattern?
tl;dr
eat more
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I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
Good luck with gaining weight. Just squat heavy and eat loads, cut back if you think you're putting on too much fat.
Also regarding the calorie argument, we could all be talking about two different things: 1. Three hour workout, calories burned during those three hours. 2. Three hour workout every day, calories burned throughout the day as someone who does those workouts.
Those are going to be two different numbers right? As I understand it doing a lot of exercise regularly will cause you to be burning more calories even when not exercising. I don't think it's that unrealistic that he eats 5k calories a day but would only be eating 2k if he didn't play.
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On February 19 2013 14:02 Deadeight wrote: I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
It sounds like one of those 'bragging rights' stats that every sport likes to claim with little evidence. I would be surprised that it would be squash (tiny court) but then I've never played. I would've guessed swimming (all that resistance), but then I used to be a swimmer, so yeah...
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On February 19 2013 15:17 BoxingKangaroo wrote:Show nested quote +On February 19 2013 14:02 Deadeight wrote: I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
It sounds like one of those 'bragging rights' stats that every sport likes to claim with little evidence. I would be surprised that it would be squash (tiny court) but then I've never played. I would've guessed swimming (all that resistance), but then I used to be a swimmer, so yeah...
Probably so.
But it's definitely going to be an endurance sport. Nowhere else are you going to go for as long, or as consistently high percentages of VO2 as in endurance athletics. Any traditional sport has breaks, slower periods, etc. that all decrease the overall caloric expenditure per unit time.
I know that running burns around 1400-1600 cal/hr for top runners in an hour long race effort (half marathon). Anyone know similar values for swimmers or cyclists?
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Cross country skiing is also way up there.
@Premier: GL at the nationals! Lifting along with technical practice in the offseason is king. (played national level badminton at some point so I can relate )
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Eat cake. So many calories in so little food, ridiculous.
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On February 19 2013 15:30 L_Master wrote:Show nested quote +On February 19 2013 15:17 BoxingKangaroo wrote:On February 19 2013 14:02 Deadeight wrote: I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
It sounds like one of those 'bragging rights' stats that every sport likes to claim with little evidence. I would be surprised that it would be squash (tiny court) but then I've never played. I would've guessed swimming (all that resistance), but then I used to be a swimmer, so yeah... Probably so. But it's definitely going to be an endurance sport. Nowhere else are you going to go for as long, or as consistently high percentages of VO2 as in endurance athletics. Any traditional sport has breaks, slower periods, etc. that all decrease the overall caloric expenditure per unit time. I know that running burns around 1400-1600 cal/hr for top runners in an hour long race effort (half marathon). Anyone know similar values for swimmers or cyclists? Well Micheal Phelps was on around a 12k calorie per day diet when he was training for the Olympics, obviously he is the exception not the rule. He was swimming like 80,000m per day.
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On February 19 2013 21:50 feanor1 wrote:Show nested quote +On February 19 2013 15:30 L_Master wrote:On February 19 2013 15:17 BoxingKangaroo wrote:On February 19 2013 14:02 Deadeight wrote: I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
It sounds like one of those 'bragging rights' stats that every sport likes to claim with little evidence. I would be surprised that it would be squash (tiny court) but then I've never played. I would've guessed swimming (all that resistance), but then I used to be a swimmer, so yeah... Probably so. But it's definitely going to be an endurance sport. Nowhere else are you going to go for as long, or as consistently high percentages of VO2 as in endurance athletics. Any traditional sport has breaks, slower periods, etc. that all decrease the overall caloric expenditure per unit time. I know that running burns around 1400-1600 cal/hr for top runners in an hour long race effort (half marathon). Anyone know similar values for swimmers or cyclists? Well Micheal Phelps was on around a 12k calorie per day diet when he was training for the Olympics, obviously he is the exception not the rule. He was swimming like 80,000m per day. also kinda funny to run into this today. (Mariners prospect Nick Franklin eats 6,500 calories per day in quest to reach 200 pounds)
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Did some googling. Sjarl was on the money for VO2 volume/time/mass, cross country skiers seem to win by a long way. Rowers were pretty low on that list, but they hit the top if you don't measure per kg of bodyweight, as rowers weigh a lot more than other endurance athletes it seems (rowing is power endurance anyway, pretty sure it's the only power endurance sport).
Though this isn't the same as calories I guess.
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On February 19 2013 21:50 feanor1 wrote:Show nested quote +On February 19 2013 15:30 L_Master wrote:On February 19 2013 15:17 BoxingKangaroo wrote:On February 19 2013 14:02 Deadeight wrote: I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
It sounds like one of those 'bragging rights' stats that every sport likes to claim with little evidence. I would be surprised that it would be squash (tiny court) but then I've never played. I would've guessed swimming (all that resistance), but then I used to be a swimmer, so yeah... Probably so. But it's definitely going to be an endurance sport. Nowhere else are you going to go for as long, or as consistently high percentages of VO2 as in endurance athletics. Any traditional sport has breaks, slower periods, etc. that all decrease the overall caloric expenditure per unit time. I know that running burns around 1400-1600 cal/hr for top runners in an hour long race effort (half marathon). Anyone know similar values for swimmers or cyclists? Well Micheal Phelps was on around a 12k calorie per day diet when he was training for the Olympics, obviously he is the exception not the rule. He was swimming like 80,000m per day.
80,000m per week. Per day, at world record 1500m freestyle time would have him swimming for about 13 hrs a day.
http://omg.yahoo.com/blogs/balancedliving/michael-phelps-squashes-those-12-000-calories-per-223817970.html
Sounds like he likes the olympic lifts too.
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On February 19 2013 21:50 feanor1 wrote:Show nested quote +On February 19 2013 15:30 L_Master wrote:On February 19 2013 15:17 BoxingKangaroo wrote:On February 19 2013 14:02 Deadeight wrote: I'd always been told rowing burned the most calories, that was whilst I was a rower though. I know rowers got through the most oxygen, which would be the most calories if the exercise was aerobic I'm guessing.
It sounds like one of those 'bragging rights' stats that every sport likes to claim with little evidence. I would be surprised that it would be squash (tiny court) but then I've never played. I would've guessed swimming (all that resistance), but then I used to be a swimmer, so yeah... Probably so. But it's definitely going to be an endurance sport. Nowhere else are you going to go for as long, or as consistently high percentages of VO2 as in endurance athletics. Any traditional sport has breaks, slower periods, etc. that all decrease the overall caloric expenditure per unit time. I know that running burns around 1400-1600 cal/hr for top runners in an hour long race effort (half marathon). Anyone know similar values for swimmers or cyclists? Well Micheal Phelps was on around a 12k calorie per day diet when he was training for the Olympics, obviously he is the exception not the rule. He was swimming like 80,000m per day.
Yea, my hunch is per hour, running might overtake cycling/swimming for calories burned (not as sure about XC skiing).
However, if we look at calories per day, I could see swimming or cycling being greater due to the restrictions on running volume that come from physical stress. Most top guys that run anywhere from mile to marathon put in around 100-150 mpw and a pretty regular basis. While that sounds like a ton, its really "only" like an hour and a half to two hours per day.
The other sports don't quite stress the muscle as intensely and I believe its common for cyclists to ride 4-6+ hours in a day, and I think swimmers are able to have more extended training sessions as well.
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The 12000kcal thing from Phelps is a myth though, I "researched" that stuff a while back. Still, he probably ate like 6-8k
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Don't forget that you can put a scoop of whey protein in almost everything. It's an easy way to add at least 100 calories to every meal. For instance, when I was serious about weight lifting I put a scoop in my oatmeal and a glass of milk every morning. Then I'd mix a scoop into little baggies of trail mix so I could snack throughout the day. You'd be surprised at how much you can get it in to.
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On February 21 2013 03:14 Malinor wrote: The 12000kcal thing from Phelps is a myth though, I "researched" that stuff a while back. Still, he probably ate like 6-8k
there are other athletes that eat around that amount though, Gunde Swan,Swedish cross country skier ate around 11k calories a day when he was in his prime and as we all know those guys are thin as fuck
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+1 to Nazarene's reply. You need to decide which is more important to you. Muscles or squash. Increasing your daily caloric intake wont magically make you put on muscle while playing squash. To gain 10 kgs of good lean body mass your going to need progressive overload over time. You gotta lift.
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On February 27 2013 04:38 ShadeR wrote: +1 to Nazarene's reply. You need to decide which is more important to you. Muscles or squash. Increasing your daily caloric intake wont magically make you put on muscle while playing squash. To gain 10 kgs of good lean body mass your going to need progressive overload over time. You gotta lift.
Read the OP again. He's planning to start lifting in his off season (which should be ~now) which is what pretty much every collegiate athlete in america does.
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Make sure you know the difference between a dirty bulk and a clean bulk also!
Ie. Dirty bulk is eating crap like pizzas/maccas for easy calories/macros and not working out so often.
Clean bulk is calorie counting while watching your macros AND training good.
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Dirty bulk doesn't imply you're training poorly, just eating whatever you can.
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Do you even lift?
User was warned for this post
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Meal prep and start weighing your food. The fact you think you are burning 3000 calories a day tells me you have nonidea how much you are eating. At 135 u should have no problem gaining weight eating 3000-3500 calories a day
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try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio.
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On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio.
Uh guys....guys....I don't think this dude needs advice anymore, look at the date
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On September 23 2017 00:32 L_Master wrote:Show nested quote +On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date
it would be ironic if the OP shows up here now and asks for advice on weight loss.
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On September 23 2017 00:32 L_Master wrote:Show nested quote +On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date well it took me 7 years and this post is only 4.5 years old.
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On September 23 2017 02:06 fLyiNgDroNe wrote:Show nested quote +On September 23 2017 00:32 L_Master wrote:On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date it would be ironic if the OP shows up here now and asks for advice on weight loss.
Oh god, that would be amazing.
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On September 23 2017 02:27 JimmyJRaynor wrote:Show nested quote +On September 23 2017 00:32 L_Master wrote:On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date well it took me 7 years and this post is only 4.5 years old. I think I'd be pretty upset if I'd gained 20 lbs in seven years, unless I was a weight class athlete.
I'm currently up about 95 in the last eight.
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On September 26 2017 10:33 phyre112 wrote:Show nested quote +On September 23 2017 02:27 JimmyJRaynor wrote:On September 23 2017 00:32 L_Master wrote:On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date well it took me 7 years and this post is only 4.5 years old. I think I'd be pretty upset if I'd gained 20 lbs in seven years, unless I was a weight class athlete. I'm currently up about 95 in the last eight. cool, a friend of mine went from 140 to 210. he died of a heart attack last summer. 29 years old.
i went from 145 to 165; gained almost no body fat; can squat 2.5X my weight for 5 sets of 5 reps. i'm happy.
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On September 26 2017 13:41 JimmyJRaynor wrote:Show nested quote +On September 26 2017 10:33 phyre112 wrote:On September 23 2017 02:27 JimmyJRaynor wrote:On September 23 2017 00:32 L_Master wrote:On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date well it took me 7 years and this post is only 4.5 years old. I think I'd be pretty upset if I'd gained 20 lbs in seven years, unless I was a weight class athlete. I'm currently up about 95 in the last eight. cool, a friend of mine went from 140 to 210. he died of a heart attack last summer. 29 years old. i went from 145 to 165; gained almost no body fat; can squat 2.5X my weight for 5 sets of 5 reps. i'm happy.
We told Phyre all the time that he is gonna die soon if he keeps stuffing himself with healthy food. But he just would not listen. He is pretty close now to 29 I think. I am getting worried.
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As someone who is naturally slime and have gained ~15-20 pounds myself, this is what I did.
First I tried eating more, did not work for me at all. I tried eating super fat food and eat as frequently as I could, even counted to 5k calories per day for 2 weeks. Barely move my weight. I can simply not build any volume of fat.
Then I started to go to the gym. Learned the basic from a gym instructor for one hour and then I justed made sure that I trained various parts of your body. In the gym I would say that there are two important things. 1: dont give a shit about others, give it your all to lift more than you did last time you trained and you will be good. 2: lift until you cant lift anymore and make sure that it is more than 5 reps. If you cant lift more than 5, you lift to much.
Did that 3 times a week, 1h each time.Think you could even do it with 2 times a week, but then the progress will be slower then. Then I usually just drank a lot of milk, +1l per day, gained 20+ pounds in roughly 3 months.
Now I train in the gym maybe twice a week and I am still 15-20 pound heavier than I was for most of my life prior to my gym training. Feels good and the girls usually dont mind ^.^
gl hf.
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what do you mean 5k calories. it means 5000kcal or kJ or what?.
edit: At jan2017 I like to lose 10kg weigth because I want to lose my "beer belly" . I lost 5kg to now but I still do look exactly the same. 1,92m, 95kg.
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On September 26 2017 16:00 Malinor wrote:Show nested quote +On September 26 2017 13:41 JimmyJRaynor wrote:On September 26 2017 10:33 phyre112 wrote:On September 23 2017 02:27 JimmyJRaynor wrote:On September 23 2017 00:32 L_Master wrote:On September 22 2017 23:59 JimmyJRaynor wrote: try something like StrongLifts.com from age 18 to 24 i gained 20 lbs and all my major lifts more than tripled. that is: bench press, squat, deadlift, military press, weighted pull ups, weighted dips. i use PrecisionNutrition.com for diet. itt is very good.
i play hockey and basketball intermittently and my weight gain did not impact my cardio. Uh guys....guys....I don't think this dude needs advice anymore, look at the date well it took me 7 years and this post is only 4.5 years old. I think I'd be pretty upset if I'd gained 20 lbs in seven years, unless I was a weight class athlete. I'm currently up about 95 in the last eight. cool, a friend of mine went from 140 to 210. he died of a heart attack last summer. 29 years old. i went from 145 to 165; gained almost no body fat; can squat 2.5X my weight for 5 sets of 5 reps. i'm happy. We told Phyre all the time that he is gonna die soon if he keeps stuffing himself with healthy food. But he just would not listen. He is pretty close now to 29 I think. I am getting worried. tell him to see a doctor once a year for a regular check up.
the big problem for people who have a wrist smaller than 7" and under 6' tall who try to "bulk up" to over 200 lbs is they end up with an enlarged heart.
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On September 26 2017 17:57 Dingodile wrote: what do you mean 5k calories. it means 5000kcal or kJ or what?.
edit: At jan2017 I like to lose 10kg weigth because I want to lose my "beer belly" . I lost 5kg to now but I still do look exactly the same. 1,92m, 95kg. Hey man, in general losing or gaining weight fast is pretty bad for you + beer belly is one the last thing to go Strict diet and a good routine will give you certain results without side effects If you want to lose weight i'd suggest not starving yourself but going slowly and eliminating any processed food, sugar or fat. Basically just eat your meals and nothing else
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On September 27 2017 01:00 Erasme wrote:Show nested quote +On September 26 2017 17:57 Dingodile wrote: what do you mean 5k calories. it means 5000kcal or kJ or what?.
edit: At jan2017 I like to lose 10kg weigth because I want to lose my "beer belly" . I lost 5kg to now but I still do look exactly the same. 1,92m, 95kg. Hey man, in general losing or gaining weight fast is pretty bad for you + beer belly is one the last thing to go Strict diet and a good routine will give you certain results without side effects If you want to lose weight i'd suggest not starving yourself but going slowly and eliminating any processed food, sugar or fat. Basically just eat your meals and nothing else Exactly what I have done for years, just without coke and goodies this year. My breakfast, lunch and dinner food unchanged for years. I remember I felt so good when I was 90kg without beer belly, but that time I was at football club (9th league)^^
edit: It's all about beer belly. I really thought "If I lose ~10kg, my beer belly is gone or a lot smaller". But in reality nothing happened even I lost 5kg. I never looked fat but I felt very heavy when I was 108kg ~3 years ago.
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