hi all

how can i gain weight quickly ?
i had tried more before but i didn't get any result
and i have a problem that i can't eat more .. feeling like that my stomach is full with food
i need to gain weight quickly .. plz help me with any tips

Well, you shouldn't try to gain weight too quickly. A pound a week is a nice healthy rate. It's what I'm doing right now. If you try to gain a bunch of weight all at once, it will end up being mostly at, and I'm guessing you don't wan that.

To gain a pound a week, all you have to do is consume 500 extra calories every day. 3500 extra calories equals one pound. Now, if you want most of this extra weight to be muscle, then you have to do weight training as well so you can stimulate muscle growth. You also need to keep your diet high protein. Something as simple as adding 500 calories worth of protein shake a day will help.

how to gain weight quick: eat tons of calories over your maintenance level

and that problem that you can't eat more feeling like your stomache is full with food is felt by many other hardgainers out there. you simply have to eat more...or not gain. it may not be easy.

easy way to pack on calories: eat a lot of healthy fats; they are the most caloricly dense macronutrient.
1 oz of peanuts has 180 calories
can you eat a pound of food?
1 lb peanuts spread through the day=2880 calories-thats around a day's worth calories

healthy oils added into salads, shakes, food, recipes can add calories EASILY.
flaxseed oil, olive oil

thanks for helping

but i ave a question plz

i can't buy peannuts because it is expensive in my country

can i eat anything instead of it ?? like raisine

and how can i know that i eat more than 3500 calorie per day ??

You wanna gain weight........this begins by knowing YOURSELF---FIRST.

I help the brotha......HEY........Hope all is well today!

Hey, Bro.......you have to have an approximated idea of what you need in the caloric sense per day to start the road to weight gain........so lets do it.......ROCK AND ROLL the brotha.........

The road to potentially bulking:


The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.

Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.



Surplus dieting is the MAIN thing that does the job.

Some Basic information that can lead you to weight tissue gain

Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!

○ Change your eating habits (below are some suggestion examples)

○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)

○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

This is what you need to do:

This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.

Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.

Calculate your BMR:

The Harris Benedict equation determines calorie needs for men or woman as follows:

• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.

• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.

This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).

Step One : Calculate your BMR with the following formula:

•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Create a Calorie Deficit:


The calorie surplus margin is just an example:

Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.

Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).

Note the time, and the approximated wgt.

Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).

This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.

At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).


If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.

Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
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The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.

Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.

While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
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"Let your inner vision cultivate your ultimate exterior expression" —Chillen

"The strongest inner feeling that prevails will result in the exterior expression" –Chillen

"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
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The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.

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Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.

Best Regards,


Chillen

Except that the American Heart Association recommends not taking in any more than 30% ( and from other sources, a max of 35% ) of your dally calories from fat - from all fat sources..

A lb. of peanuts a day is not the best idea IMO. Peanuts are over 70% fat....you don't want 70% of a days worth - i.e 2800 - of calories coming from fat.

yea, i didnt tell him to eat 1lb of peanuts a day, i was just showing how easy they can add calories to a diet
but i understand how it looks like i was recommending 1lb peanuts a day lol wups my bad

Hey, My friend.......we have to have some weight training too!

Develop a full body routine that fits within your schedule during the course of the week at least 3X a per week. If this wont work then we can give you ideas on how to make some adjustments--like an upper/lower split.


This is what you need to do:

1. Get the diet right (surplus diet to gain tissue mass)
2. Have a training schedule each week (that involves full body)

I dont know what you have for equipment, but I will default to the basic free weight arrangement:

Have your weight training program encompass compound movements (examples): Bent over row, Military Press, Bench Press, Squats (also has an indirect torso impact), and Dead Lifts ((also has an indirect torso impact)

As far as torso work:

Keep the reps for the abs and torso at 25 or below, and add weight if necessary (the torso and abs are a high endurance muscle, but you dont want to to 100 reps, this is rediculous)

Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.

Types of excercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the begining I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.

I include weighted half-up sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.

Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.

But remember, doing these exercises isnt the the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.

HEY......Young man.........PROGRESSION IS KEY.......ROCK WITH IT!

Weight progression EXAMPLE:


A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.

For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.

For example (for simplicity's sake), schedule a full body workout on Monday, Wednesday and Friday, and then rest on the weekend. The program should be complimenting the sort of diet you have and the goals you seek.

I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).

For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.

I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.

HEY>.........>If I can be of more help........Yell at my old butt.........

I am here for the brotha!

ROCK IT!



Best wishes



Chillen

No worries

thanks really for help .. and i will try

bur last question plz

FROM where can i know the amount of cals in each food ? to eat extra cals per day .. is there any page on internet have the different kinds with its content of cals ?

and yesterday , i read on the label of my pepsi beverage that it has 2000 cals .. is it good ?? or harmful ??

2000 cals in a pepsi??
do they serve it in buckets in egypt???

sorry hahaha
i read it by fault .. it is 1 NOT 2000

but in general .. is it useful ?

and the second question is

FROM where can i know the amount of cals in each food ? to eat extra cals per day .. is there any page on internet have the different kinds with its content of cals ?

thx 4 all

To our egyptian friend: Salaam Effendi.

Chillen has posted some great advice, it may need reading 2 or 3 times before you understand it if you are not English, but it really is a great place to start!

In the West, all food calories are written on the packaging in which you buy them. However, if you buy fresh food (which does not come in a container) it's easy to find the calorie content online, here are some sites:

FoodCount.com - Free Calorie Counter, online calorie counter and carb calorie counter, fast food calorie counter too
What did you eat today?

As for your question about raisins, well, they are not as calorie dense as peanut butter, but nonetheless will help you along the way. They are also high in carbohydrates, which is good.


To make things easy for you, to build muscle you need to eat 500 calories EXTRA per day, and carry out a full body workout 3 times a week. Also eat lots of protein, like meats, fish and nuts. I eat 180g protein a day, and this still isn't enough.

You WILL reach your goals!