Hello I'm 5-9 155 pound I want to gain some weight like fifteen pounds how?

Question

Im very strong for my size i can run something like 20mph and bench 165 im quick strong. I want to gain some pounds what can I do I eat like a horse and only gain like 3 pounds. Are weight gainers safe what can i do to get up to165 and maintain this weight?

Answer 1

I would work on body building and becomes stronger (and muscle weighs more than fat so yo can gain weight and not bulk up)

Answer 2

Well, I guess you want muscle weight not fat, so . . .

There are any number of things you could do differently, but recognize that most of us hit a plateau because of our genetic heritage (some people get stronger without gaining weight or size, for example) or because we don't want to sacrifice anything else to our goal. That may mean eating more often, working out harder and pushing yourself more, running less (at some point, cardio exercise starts to cannibalize muscle, and it sounds like you may be eating up your gains by too much), taking protein or other supplements, sleeping more, changing your exercise routine (muscles stop getting challenged and stop growing when you do the same routine over and over), etc.

Try having a trainer or someone with equivalent expertise evaluate your diet and exercise habits to see if you can reach your goals by making some changes. And try to take heart: Muscle growth is much more gradual -- be glad you gained 3 pounds! My best gain was 14 pounds in 4.5 months, but I was underweight when I started.

Answer 3

The only way to gain weight is to eat more calories then you burn throughout the day. If you want to gain one pound a week, eat an additional 500 calories a day then what your eating right now. So if you eat normally around 2,900, start eating 3,400. And make sure you gain weight slowly because if you gain too fast the weight that is gained will come from fat. Eat more then usual but not too much more. This will create an anabolic effect combined with your workout routine.

Good luck!

Answer 4

So it sounds like you want to put on muscle as opposed to fat. If this is the case then you do NOT want to eat a bunch of fatty foods.
Putting on lean muscle mass is not a quick fix, it takes time and if you do it naturally, your muscles will be much better off. In other words dont turn to steroids and puff up like the pilbeary dough boy.

Here is what I recomend:

DIET: You need to be eating 20% more calories than your daily Base Metabolic Rate (BMR) . BMR is basically the amount of calories you burn each day. Here is how you find that number:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

then you take your BMR and multiply that number times your "Activity Factor", those are listed below.

Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

Now take that total and add 20% to it and you have your daily recommended caloric intake for packing on Lean Muscle Mass.


Workout:

I highly recomend a 5 day heavy weight routein. The following routien works great because it gives each muscle group a chance to completely recover after you totaly burn them out on the workout day. When you workout you want to start with a warmup set of 12 then to a heavy set of 8, then a heavier set of 6 then drop off 5 lbs and try to get 8 more in. This is called a reverse pyramid and it works to totally fatigue your muscle.

Monday - Chest - (tricepts get secondary workout)
Incline Bench
Decline Bench
Incline Flys
regular flys

Tuesday - Back - (Bicepts get secondary workout)
Pullups
seated row
lat pulldowns

Wednesday - Legs
Squats
Leg Curls
Leg extensions
Lunges

Thursday - Shoulders
Shoulder press
side lateral raises
front lateral raises
shoulder shrugs

Friday or Saturday - Arms (work both tricepts and bicepts)
curls
tricept extensions
hammer curls
tricept pulldowns

Sunday - Rest


Keep your cardio to a minimum as you do not want to burn off too many calories. Maybe do cardio 3 times per week.

Hope that helps,

Adam Beazley
http://www.Burning-The-Fat.com

Answer 5

Eat 4,000 calories a day (you can eat whatever you want, but it's obviously better to eat a high protein diet. I'd avoid red meat. Eat baked chicken, fish [not fried] and baked potatoes]. Avoid salt and sweets. Work out with heavy weights @ low reps, drink plenty of water and sleep as much as you can (8 - 10 hours per day).

Answer 6

pounds in muscle or fat?

make sure you eat at least 350 grams of protein divided into 6 meals a day.

eat lots of sweet potatoes

take in more calories than you expend

high weight and low reps will build the muscles

Answer 7

Oh lucky you!! I don't think it is a big deal that you are so slim. YOu are obviously fit and eat well, so keep up the fitness kick and drink up some protein shakes perhaps??? That's what my brothers used to do. Gaining fat is not really the goal - try to gain muscle weight.

Answer 8

u probably have a fast metabilism so u won't be able to gain weight easily just eat unhealthy doesn't matter how much u eat just how healthy u eat
or u can just build more muscle and gain weight faster but u have eat kindof healthy so your body can handle it
and if u build muscle it is easier to maintain weight isn't

Answer 9

Lift heavy weights. Muscle weighs quite a lot. If you pack on the muscle your weight will surely go up.

Answer 10

i have the same problem im like 6'1 160. but im way stronger than u i bench225. u wouldnt know it by lookkin g at me. im really skinny but i bench 225