Training & NutritionTraining and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!
I have trouble gainning muscle mass, I tried 3 meals a day and it just gave me little fat, once i started working out i lost it and was back to same size. I'am 5'91/2 130 pounds. I been doing alot of pushups for about a year now. What is a good diet for me to gain muscle? I have a high metabolism so things burn quick.
start drinking protein drinks and lifting heavy weights. eat 3 meals a day but double up your serving of food in those meals. id also say stop your cardio and just work on the weight gain and weightlifting for right now.
Less reps and larger weights. You should try to increase your maximum lift. Start your work outs with Squats, then do the next largest; deadlifts, etc.
If you're a skinny kid with high metabolism trying to gain muscle, you just have to find time to eat more than 3 times/day. I started out a bit skinner than you though, but I had to literally eat all the time to gain weight. I wasn't hungry once for over half a year. As soon as I wasn't completely full I would eat, except when I was going to the gym, because obviously you'll feel like throwing up if you train with a full stomach.
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Eat more - personally i prefer the 5 or 6 meals a day approach, get some more protein in you and work out more. ALso give your muscles time to recover after workouts. You only gain muscle when you are resting.
High metabolism doesn't mean you cant put muscle on, just got to eat a hell of a lot.
In Recent Tnation interview Dave talks about gaining size....interesting:
Here's a quick story.
There was a time at the Old Westside gym where I couldn't gain weight to save my ******* life.
There was this dude who trained there who could just put on weight like ******* magic. He'd go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.
I finally asked him one day how he did it.
"You mean I never told you the secret to gaining weight? Come outside and I'll fill you in."
Now remember, we're at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought.
So we get outside and he starts talking.
"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That's your breakfast."
At this point I'm thinking this guy is nuts. But he's completely serious.
"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."
"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fucker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it."
"Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals."
This guy is in a zen-like state when he's talking about this.
"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You ******* can't quit. You have to sit on that couch until every piece is done.
And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a **** about getting bigger and you don't care how much you lift!"
Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.
Now you don't have to follow that eating routine obviously, but the point is you need to eat way more than you think is "a lot" to gain weight and get big. Double all your portions for your 3 meals you already eat, then add 2-3 snacks between with lots of carbs and fats.
Well at 5'10 and 130, you must be small... I undertand why you would want to gain weight.
Your genetics have a lot to do with it. Some things you can't change... My mothers boyfriend tried to gain weight in the past because he wanted to become a police man. But he never succeded.
No use in making yourself sick by eating more. I say, try to accept yourself the way you are.
But if you insist on gainning weight; you could try weigt gainner. Some here recommended protein, but that is not what you need. Weight gainner is a carbohydrate powder that you disolve in milk or water. It will give you an extra dose of calories.
Yes, you can also ingets more protein in the form of protein shakes but only if you lift weights.
Holy crap @ that article wukka, I almost ******* puked just by reading it. Pouring half a bottle of oil on your pizza? Pure gold.
But it's definitely the right idea. Just sub all that absolute shit that guy ate in the article with stuff that won't give you a heart attack in 15 years: pasta, chicken, big ass sandwiches, etc.
I need some help with this too, I have never been able to bulk up despite how hard I worked out (and I'm a former US Marine) at 5'8" or 5'9" depending on who measures me and about 138. Most I got up to was 152 and that was in boot camp. Looks like I'm about to start doubling up on all my meals.
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High Metabolism, hard to gain muscle
Pure gold.
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