How to gain 20 lbs?

Question

I only weigh 86 lbs so it is extremly tough for me to gain weight. I'm in 8th grade so i will need to gain weight for sports. my goal is to gain 20 lbs for football and wrestling. I alreday drink whey protien mixed with milk and I also work out. What is the safest most effective way to gain weight for my weight and age.

Im keeping my body safe im not taking steriods.

Answer 1

Keep working out. You might try weigh gainer shakes too. However, you might not gain weight until you hit a growth spurt.

Answer 2

Eat a lot of protein rich foods (meat, beans, nuts, dairy, eggs), work out, and maybe try a weight and muscle gain shake (if thats not what you're already using). If you play as a back or a receiver, be sure to stay active with running and cardio so you can still be in shape and eat healthy weight gain foods(because speed and strength is more important than weight). I've gained around 15 pounds since last year (I'm 15, I was in 8th grade this time last year), and it was mainly from growing (I went from 125 to 141), but also working out and eating right. You'll grow, which will help a ton.

Answer 3

holy crap, im in the exact same situation, well i started off heavier than you, but i need to gain 20 pounds over the summer. I already gained 6 of em. Anyways, all i did was let it natually happen, but also eat a LOT of meat, in my eggs i put ham, i always have meat, as well as some shakes after i work out. Do some bench pressing and leg presses if you can, not all people have access to wieghts though. Also, someone told me if you don't do much cardio work (running) then you gain wieght. I didn't do this because I need to stay in shape for football, but if you want to try it it's an option.

Answer 4

Keep on lifting, and eat foods like red meat, chicken, and fish, drink protein, and do a tuff, manual summer job, like building fences or landscaping. If you can't do that, talk to the football coach, i know our football program has a weight training class, ask him what kind of lifts you can do. And most importantly, power-lift, do lifts like power-cleans, bench press, and squats as your core workout, and add about 3 other lift a day, here is a prototype schedule that we us alot, and its helped me tremendously.

Week 1: Every Month or Two
Day 1: Power clean: Max
Day 2: Squat: Max
Day 3: Run (Practice Position Drills)
Day 4:Bench: Max
Day 5: Run
*Its very important to get your max! If you dont know how to do a lift look it up on either Google or Wikipedia.

Week 1: Regular Week
Day 1: Power Clean: 65% of Max 3x12, Push Press 3x12, Dead lift 3x12
Day 2: Squat 65% of Max 3x12, Jump Squats 3x12, various Jumping w/ wieghts exercises, RDL's 3x12
Day 3: Run (Position Drills)
Day 4: Bench 65% of Max 3x12, Curls 3x12, Incline Bench w/ Dumbells 3x12

Week 2: Regular Week
Day 1: Power Clean 80% of max 3x6-8, push press 3x6-8, dead lifts 3x6-8, bent over rowes 3x10
Day 2: Squats 80% of max 3x6-8, Jump squats 3x6-8, RDL's 3x6-8
Day 3: Run (Position Drills)
Day 4: Bench 80% of Max 3x6-8, Incline Bench w/ dumbells 3x6-8, Curls 3x6-8
Day 5: Run

Week 3: Regular
Day 1: Power Clean 85% of max 3x3-5, repeat week 2 with sets of 3x3-5
Day 2: Squats 85% of Max 3x3-5, repeat week 2 with sets of 3x3-5
Day 3: Run (Position Drills)
Day 4: Bench 85% of Max 3x3-5, repeat week 2 with sets of 3x3-5
Day 5: Run

just do this over and over, obviously as the weeks go on the more weight you use, if you dont know the right technique, ASK SOMEONE! I does no good if you do it wrong or you hurt yourself. i hope this helps

Answer 5

Double Quarter pounder with cheese every day

Answer 6

eat 6-7 meals a day

Answer 7

meat weight room protein shakes

Answer 8

eat a lottttttt of protein and lift weights - muscle ways more than fat!!

Answer 9

protein, calories, weights, and steroids.