[Kingy_0]

Hello, I'm new to the forum :-)

I've been wondering for while now what should I do to gain weight (muscle) in a healthy manner.

I'm 5ft 6 inches and I weigh 8 stone, I think I'm clinically classified as underweight, but I still somehow maintain a fairly high level of fitness. I work out 3 times a week minimum, doing some weight lifting but most of my workout consists of cardiovascular exercise.

Recently I have joined the army officer cadet training corps, and have just been on an training camp. I now know I need to gain muscle to carry the desired heavy weights, but I need a means of gaining weight quickly and effective ways of turning the weight into muscle.

But I'm really unsure as to how to go about it, I'm feeling bad because I have been binge eating to up my calorie intake. And I know this is an unhealthy way to go so does anyone have any suggestions on how I can find supplements and a nutrition program to follow that may help me to gain muscle effectively?

Hopefully I'm not asking / seeming to demand too much of anyone :-S

Much thanks

- Kingy_0 -

[Mike Perry]

Hello Kingy,

In brief and basic terms, for you to increase your muscle mass. You need to challenge your body, you need to lift weights. You ALSO need to increase the amount of protein that you have in your diet, so that your body can make the new muscle.

1) Lift weights.
2) eat protein. (this could be a supplement)

There are many supplements on the market that will help you to increase your muscle mass, it really depends on how much you wish to spend.
If you are serious about getting results, I would suggest that you find yourself a personal trainer that specialises in weight training / body building. Get him/her to show you the correct exercises and give you a diet plan.
If this is not possible for you to do, then I can offer further information, if you wish.

[Julia Revitt]

Hi Kingy,

There's no need to buy expensive supplements if you don't have the budget for it. You can gain weight by increasing the amount of healthily calories in your diet. Make sure you are eating a healthy breakfast, mid morning meal, lunch, mid afternoon meal, evening meal and supper. You don't have to gain these calories from snacks or fast food.

Eat plenty of fresh fruit and vegetables, healthy fats from oily fish, nuts & seeds, protein from lean meats, carbohydrates from wholegrain breads, cereals, rice and pasta.

Good luck & keep us posted on your progress!

Julia

[SheKnows]

I guess you have to be conscious with what you are eating. Eat more proteins and fruits everyday. You have also to do some weight lifting.

Goodluck, hope you'll achieve what you wished for.

[Kingy_0]

Thank you all for your advice I will try to follow what you have said by increasing my amount of protein in my diet. I think I may possibly follow the supplement route and go for trying a EAS fitness program so I can gain muscle in a relatively short space of time.

My main concern is my nutrition and I'm feeling baffled by the somewhat technical jargon that is being used across the internet regarding healthy weight gain. But I'm sure I'll come out trumps in the end, I've just purchased a book off amazon to help in my weight gain and it includes various exercises I can do to make developments in different muscle areas, as well as the right foods that I need to ingest to see substantial muscle growth.

The book is, The Complete Guide to Strength Training (Complete Guides) by Anita Bean

Hopefully it will be helpful just have to wait and see but thanks everyone for your advice and support!

Kind Regards
Kingy_0



ps. Thanks Mike, that's a very kind offer I hope you wouldn't mind me taking you up on that.

This post has been edited by Kingy_0: Nov 25 2008, 12:28 AM