Gaining weight (not fat) while lifting?

Question

I have been weight training for approximately 4 months now. I have lost 35ish pounds and approx 10% body fat (currenlty 14%). I am looking to gain healthy muscle weight. I train 3 times a week for a little less than an hour. I assume eat more. Any suggestions? Thanks.

Answer 1

eat more protein.

Answer 2

I'm in the same boat you are. I'm about 12-14% body fat, and am trying to build muscle and gain weight.

I'm actually seeing a trainer to help with this. Here are his suggestions:

1. Cut down on cardio. Do it as a warmup to lift, and maybe once a week by itself

2. Eat more carbs - especially whole grain bread, pasta, and potatos. Try to cut out empty carbs like sugars. There's only so much protein your body can use, but carbs will help you have more energy for lifting and also play an important part in building more muscle.

3. Keep fats to a minimum

4. Eat more. I'm about 6'3'', 165 pounds, and he suggested I should be eating close to 4000 calories a day to try to gain a pound or two per week (I have pretty high metabolism).

5. Do more weight, and fewer reps. He suggests trying to do 5 sets of 5 reps on exercises. By that 5th REP, you should really be struggling to finish it.

And just as a side note, he says that if you want to gain weight and build muscle, it's inevitable that you'll gain fat. He suggests lifting in stages. In one stage you'll be trying to gain weight and muscle, and in the other stage you'll be trying to lose fat while maintaining muscle as much as possible.

Edit - you should be in each stage for a few weeks or months, then switch to the other once you feel like you've accomplished your goal for the time being. I.E., try to gain muscle for two months, then spend a month trying to get "cut" by burning fat.

Answer 3

Hi, I don't know much about weight lifting. As to gain weight I had gotten sick a while ago and was loosing a lot of weight through having no appetite. Along with my medication to help control my problem,which is hyperthyroidism, the doctor suggested i drink Ensure Plus to gain back my weight....after drinking Ensure Plus for about one month i did gain back weight.Maybe with you weight training and good eating habits along with drinking Ensure Plus you will eventually gain the extra pounds and be healthy.
Ensure Plus is a supplement drink providing your body with lots of vitamins and it tastes good also....try it that's what i suggest.

Answer 4

take in more protein.