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Building a new body.. - 8/19/2008 12:30:42 PM
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Concerto
Posts: 195
Joined: 10/20/2006
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Hi all:
I am underweight, by about at least 40 pounds. Until I can somehow finance joining a gym, can you recommend any books, tapes, meal plans, workouts, etc., for someone looking to build a new body?
I am 41, but, feel 91. Skinny. Why? Because I do not eat enough. I do not even get 2000 cals a day. Finances are tough, so, how can I gain good weight? I want to transform this week bony body.
Your help is appreciated.
C
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RE: Building a new body.. - 8/19/2008 1:52:35 PM
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csl7037
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To gain (good) weight, you probably need to do a lot of the same things a person needs to do to lose (bad) weight - eat clean and exercise!
According to a very basic formula I've used with success (to lose), take your current weight and shoot for 12x that number in calories/day (100 lbs = 1200 calories). As long as you're eating at least your bodyweight in protein (120 lbs = 120+ grams protein) every day, just keep the carbs clean and the fats good and it shouldn't be much more complicated than that. Gradually, you can build up to more calories if you think it's necessary but you shouldn't try to make huge jumps there.
Fortunately for you (I'm jealous), you shouldn't need to do much, if any cardio. Since you can't get into a gym right now, work on any kind of resistance type exercise you can - pushups, squats, lunges - weighted with something if possible.
Food suggestions: beef, brown rice (in bulk), bananas, sweet potatoes, almonds, eggs, oatmeal. Trying to lose or gain, good, clean, honest-to-goodness FOOD is your best bet.
That's a start.
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RE: Building a new body.. - 8/19/2008 2:09:07 PM
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Miss Giggles
Posts: 4271
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From: MI
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Look up body for life (bodyforlife.com) almost all the info is on their website. There are quite a few success stories from men and women who needed to gain healthy muscle weight.
I disagree on the cardio, your heart is a muscle but you could probably do the recommended 20-30 minutes a day.
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RE: Building a new body.. - 8/20/2008 12:02:29 PM
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agapetos
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I suggest that you go to your doctor and make sure there are no underlying reasons with your health.
I agree with Miss Giggles about the cardio.
_____________________________
Knowledge is knowing that a tomato is a fruit.
Wisdom is not using them in fruit salads!
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RE: Building a new body.. - 8/20/2008 3:10:40 PM
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csl7037
Posts: 1630
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Most bodybuilders will just tell you cardio can kill you muscle development. Especially if you overdo it. Is the OP a man or woman? That makes a difference. My dh trains with Mr. Florida and he does no actual cardio. If you're strength training correctly, it'll get your heartrate up and work your heart plenty. My heart rate goes higher doing intense leg work than in a step class. Just depends on the person, the diet, and what you're going for.
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RE: Building a new body.. - 8/20/2008 3:13:48 PM
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Miss Giggles
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I think you can gain muscle without becoming a bodybuilder. There is a balance in there somewhere.
The body for life program recommends cardio intervals (High Intensity Interval Training)
Also if you do not do cardio you will not have any endurance. So going up a flight of stairs will wipe you out.
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RE: Building a new body.. - 8/20/2008 3:44:06 PM
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agapetos
Posts: 5389
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From: This side of the lil duck pond!
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quote:
Especially if you overdo it. Key word: overdo. Noone is suggesting the OP 'overdo' it. We are suggesting that some is done.
Your dh is obviously very fit and may also have always been very fit. Doing no cardio for him may be right.
I've been pretty hooked on the Olympics. From the chats with competitors and commentators (who have been competitors) they all do cardio. Having said that ~ I have no idea what weightlifters do as it's not something that really interests me.
_____________________________
Knowledge is knowing that a tomato is a fruit.
Wisdom is not using them in fruit salads!
My blog
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RE: Building a new body.. - 8/26/2008 2:54:00 PM
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Christianiron.com
Posts: 37
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Concerto,
Walmart sells a big bucket of protein powder for about 12 bucks. Add a scoop to a yogurt or a big glass of milk a couple of times a day. CSL's post was good, but if you are a man trying to gain mass, 1200 calories is not enough. Do you have access to an outside gym with monkey bars and such? doing pullups, dips, working on vertical ladder, parallel bars, doing "hindu squats" with no weight, pushups and the like are about the best you can do without weights. Flex tubes are cheap and you can simulate weight training moves with them also.
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RE: Building a new body.. - 8/26/2008 3:49:16 PM
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DreadPirateRandy
Posts: 7933
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quote:
ORIGINAL: Miss Giggles
The body for life program recommends cardio intervals (High Intensity Interval Training)
Most bodybuilders also recommend it opposed to going an average pace for 30-60 minutes a day. You burn more calories, which scientifically have been shown to be more fat than anything, when you do HIIT than doing 30-60 minutes of jogging.
If the OP is already lean, then cardio shouldn't be their main focus, but not disregarded completely. The heart is a muscle and should be worked out as much as any other limb on your body. Cardiovascular health is a necessity regardless of anyones body composure.
quote:
ORIGINAL: Christianiron.com
Walmart sells a big bucket of protein powder for about 12 bucks. Add a scoop to a yogurt or a big glass of milk a couple of times a day.
I believe you're referring to Body Fortress, which is what I use, it's around $13-14 for 52g of protein per two scoops. They also sell Six Star Muscle, which is $20, and it has a horrible taste and there's less grams in it. Go with Body Fortress; better taste, more grams, yeah. Just do it.
If you're bulking, one scoop is certainly not enough. If you have a blender, I advise being creative. Adding two scoops of Whey along with 2 tablespoons of peanut butter along with 1-2% milk. My occasional protein shake consists of 2% milk, blueberries, banana, strawberries, and 2 scoops of Whey. Be creative, but be healthy before anything else. Make sure you balance out macronutrients (carb/protein/fat).
Also, don't just drink these anytime during the day. Protein shakes are best recommended before and after workout sessions. Wait about thirty minutes before you plan to workout to drink the first protein shake, make another one, put it in the refrigerator, and then come back after your workout is complete and drink it.
Body Fortress has 52g per 2 scoops, that times twice a day is a guaranteed 104g of protein a day. Since you're bulking, it would be okay to drink it probably three times a day, depending on your schedule.
quote:
ORIGINAL: csl7037
Food suggestions:
Your list is good. I'll try to narrow it down.
Protein
- Chicken
- Turkey
- Lean Red Meat
- Cottage Cheese
- Salmon
- Tuna
- Other Omega 3 sources
- Eggs
Complex Carbs
- Brown Rice
- Wholegrain Pasta
- Yams/Sweet Potatoes/Potatoes
- Oats (Wholegrain oatmeal, Cheerios, etc)
Fats
- Peanut Butter
- Nuts (a can of mixed nuts is a wonderful thing to have)
- Flax Seeds
- Fish Oil (recommended)
- Olive Oil
- Beef Jerky (watch the sodium content)
The list goes on, but these are the basics. Milk, low-fat yogurt, and other dairy products are okay for someone who's trying to bulk. Plenty of leafy vegetables are a must have, too. Broccoli, celery, lettuce, green beans, sprouts, and so on. I would recommend buying a bag of frozen vegetables for such.
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The lunatic, the lover, and the poet, are of imagination all compact.
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RE: Building a new body.. - 8/27/2008 10:35:07 AM
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rcamejo01
Posts: 309
Joined: 8/27/2007
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a bit about cardio, if your work out first thing in the morning 30 minutes is fine, if you work out at the end of your work day, you have to account that the first 20 minutes of your excersise is only burning sugar, from your daily meals..breakfast, lunch, snacks, ect. About protien, the gram of protien for every pound is what you usually find written on Protien Shake Labels. I thought the same. However, if your just trying to build muscle, but not look like a freak, the protien in meat and eggs or milk is fine. Too much protien will be expelled in your body waste anyways, also if you consume plenty of protien, make sure you also consume plenty of water.
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In your prayers, please remember my sister Liz, if you havent heard: http://caringbridge.org/visit/lizettecano
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RE: Building a new body.. - 8/27/2008 10:40:43 AM
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csl7037
Posts: 1630
Joined: 3/24/2008
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quote:
ORIGINAL: Christianiron.com
CSL's post was good, but if you are a man trying to gain mass, 1200 calories is not enough.
It's 12x current body weight as a very general rule, a place to start. 1200 was just the example based on 100 lbs current body weight.
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