MMA*Junkie

hi whats up everybody? i'm 5'11 and i wiegh about 122 lbs,i have a high metabolism, i justed started working out 6 days a week 3 days weight training, 3 days of cardio and core training, i eat 3 meals a day and snacks in between no protien shakes or anything, what should i do to help gain wieght? i want to get up to 150lbs by the end of the year. im gonna start taking protein shakes,

whats a good brand that has a lot of protein, creatien and calories?

how many calories should i consume a day?

what are some good exercises that i can do?, i have a bar bell, dumbells and a chin up bar.

any advice would be wicked!

raysteve

you need to eat lots of protein rich food man. And if you're doing workouts, protein shakes and some amino supplements will help you out.

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ray
Personal Trainers Miami

Thales

Two things commonly help: train less, eat more.

Gaining/bulking is about increasing your calorie intake beyond your calorie expenditure. If your training causes your body to burn 3300 calories per day and you're only consuming 2400 calories you will lose weight. Best advice is to keep a log of everything you eat for around a week, calculate how many calories you are getting (figure out protein/carbs/fat) as well, figure out how many calories you are burning per day (figure out your basal metabolic rate + what calories exercise is burning) and go from there.

Training less does not mean training less intense. Focus on compound lifts that hit more than one muscle group. For cardio ensure you are doing something dynamic such as bleacher sprints or plyometrics as opposed to grinding out mile after mile jogging. Good exercises: squats, deadlifts, benchpress, barbell row, pronated pull-ups, dumbbell lunges.

Hope this helps.

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SURFnTRAIN808

i weigh about the same. im gonna buy some Tap out "Bulk Up" it has allot of protein and 800 cals

MMA*Junkie

thanks man thats a big help

jennyjohnson

Eating fresh fruits and breakfast is very beneficial for gaining weight in short time. Take milk, chicken and good foods, it helps you more and more for gaining weight.

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MikeRoger

Do at least 30 minutes of exercise, such as brisk walking, most days of the week. The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat.Fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat.In addition, studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders,and heart disease. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight and stay healthy.

shawn3

Hi dude,..
Must use the eggs with boil potatoes and all 100% egg related supplements,..
These are also useful one to gain maximum size quickly,..
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