Skigomaniac
03-11-2005, 02:07 AM
I seem to have this problem (some of you might be jealous, so sorry ahead of time) I've been trying to pack on muscle and it isnt working. I'm 21 years old 5'10" 160 pounds. I want to gain roughly 15 pounds of muscle. No matter what I do I cannot gain weight, If it sit on my *** all day and eat food, I dont gain weight, If I excerise all day for weeks straight my weight still doesnt flucuate. I lifted weights last year for 8 months straight and gained about a pound. My friends pack on weight so much easier than I do and they are unhealthy.
This summer I plan on going overboard and packing on as much muscle as possible so I can be more competitive next year in Freeskiing (extreme) competitions. The problem is I excerise constantly. I ski about 5 hours a day 4 hours a week, I go on mountaineering trips often, I rock climb, I backpack/hike a lot. I feel very cardiovascularly fit. I don't wanna lose my stamina and endurance but I want to gain muscle, the problem is I excerise too much to gain weight. I just started two weeks ago drinking protein/weightgainer shakes in between meals and before bed and also when I wake up in the morning.
I plan on lifting weight this summer aswell as excerise for a few hours a day, is there anyway I can pack muscle on while doing lots of strenous physical activity? Anyone who has had similar problems gaining weight your input would be most beneficial.
This summer I plan on going overboard and packing on as much muscle as possible so I can be more competitive next year in Freeskiing (extreme) competitions. The problem is I excerise constantly. I ski about 5 hours a day 4 hours a week, I go on mountaineering trips often, I rock climb, I backpack/hike a lot. I feel very cardiovascularly fit. I don't wanna lose my stamina and endurance but I want to gain muscle, the problem is I excerise too much to gain weight. I just started two weeks ago drinking protein/weightgainer shakes in between meals and before bed and also when I wake up in the morning.
I plan on lifting weight this summer aswell as excerise for a few hours a day, is there anyway I can pack muscle on while doing lots of strenous physical activity? Anyone who has had similar problems gaining weight your input would be most beneficial.
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Lovernotkiller
03-21-2005, 01:36 PM
Hmmm, i've been reading a book lately and you want plenty of protien(nuts are good to munch on). The reason you might not be seeing results is because you are losing the same amount of fat pounds ,during exercise, as you are gaining muscle, this is a good thing. At your current height and wieght, you do not want to gain weight, you want to lose/tone the wieght with cardiovascular work outs and gain it with low rep high weight work outs. Also, when you do these workouts you want to do your reps extra slow, this way your muscles respond better to the challenge. This is my knowledge from what i have read.
Skigomaniac
03-22-2005, 01:17 AM
Hey, thanks a lot for responding this thread has been sitting here dead for a week I didnt think anyone could help me. I wanted to gain weight because after attending the freskiing championships this year I noticed all the riders were built like football players, your body takes some serious punishment dropping cliffs n such aswell as skiing very fast you need strong legs/abs/back. I am fairly healthy ( I just bought a blood pressure monitor) Im usually 115-120/70-75 and my total cholesterol is like 130 I believe. Although I wouldnt mind shedding some excess fat (Im sure I have 5-10 pounds) Is that dangerous? Do you want a little backup fat all the time? Because body builders look like they survive without fat
Lovernotkiller
03-22-2005, 08:54 AM
Eh, you want a little body fat, but not so much you can pinch it in a roll know what i'm saying? Well to give you and idea from where i stand is: i weigh 132 and i am 6 feet tall, however i have done so much toneing and karate that all my muscles are defined on my body and i can do a lot of things that the "heavier" guys can't. I also have a six pack which is now going on 7 and 8. I also run 18 mph(did the physics on it). You don't have to have big bulky muscles to ski well, you don't want to gain the wieght, you want to build and tone the muscles you have. Also, it is easiar to be heavy and muscular then it is to be light and muscular. I guess if you muscles are strong enough to flip a heavy body in the air or jump over and obstacle then you are in good shape. I myself have to gain about 15 anyways because i am still too light. You on the other hand, in my opinion, should just tone and build the muscles you have, and if you do want to add wieght, make sure it goes directly to your muscles by exerciseing and wieght lifting instead of going to the body fat. Sounds like you are doing good though(if you do want to gain extra weight, eat lots of protien). I hope at least some of this might help you.
Magpiezoe
03-23-2005, 12:22 PM
The main thing that I've found, that works for me is to make sure I have 1-2 rest for my muscles to build up. It's in Arnold's body shaping booK. I do the heavy aerobics (45-60 min.) on the days I don't lift weights. On the days I do lift weights, I only do 20 min. of aerobics in addition to the weights. Your muscles rebuild on the day they rest.
lobosprinter03
07-06-2005, 02:03 PM
skigo I am in the same boat as you, except I run track. I'm just a skinny kid, yet I still shock the heck out of people. It's just your body type, I lift very intensly during the off season and if I'm lucky I see maybe a 5 pound increase in my weight. But to answer your question there is a product called NO2 out on the market, it can be found at GNC and those places. I personally have not tried this product, but many of my teamates and compeditors have tried it and seen results. The claim to fame of this product is that it is supposed to provide about 7 or 8 pounds in a couple of months, and if taken with protein results will be better. Another supplement that one of our strength coaches suggested is Glutamine, I'm not sure the regimine for this product but it works quite well as many atheletes at my school have taken in. Last and maybe your last resort would be to take Creatine. Just be very careful with this product in that you do not take it when you are competing because Creatine actually makes your muscles tear easier, and be sure to drink plenty of water because it can mess up your kidneys. Hope this helps, it's not scientific research or anything, just word of mouth from some collegiate coaches and athletes.
Skigomaniac
07-07-2005, 01:25 AM
Thanks for the info guys, I was trying to steer away from creatine although some friends recommended it because in Pharmacology and toxicology class last semester we did a little bit on creatine and they said the only negative was a 30% increase in injuries of joints, which combined with the type of skiing I do is a totally unacceptable risk. I've done some research about the timing and consistency of meals and found that eating 5 normal sized meals a day with a 4carb-1protein ratio is ideal for gaining muscle. I won't use supplments I actualy dont even eat processed foods at all anymore since I found out two months ago I am celiac. I'm just gonna feed my body lots of building materials and lift and workout a lot, I am also pretty big into rocklcimbing and backpacking/hiking. This combined with my training at the olympic park this summer my body should beef up a little bit, if not I'm not gonnna try to force it to. I just want to be 175 pounds w/minimal fat, I think that would be a perfect mix of strength and agility for me.
lobosprinter03
07-07-2005, 12:17 PM
One more quick and natural thing that one of the coaches told me is that since I have a really high metabolism I should try eating foods with natural fats, such as almonds and a good steak every now and then. By doing this it will slow your metabolism down and allow your body to use the nutrients to get bigger, just something you may want to try since you don't do the processed or want to do the supplements route.
Skigomaniac
07-08-2005, 08:34 PM
Thanks man, Well I just called CytoSport last night (makers of some protein supplments shakes I have laying around) and they told me none of their products contain gluten. So I'm gonna be drinking a few of those a day.
F.R.O.S.T
12-25-2005, 01:07 AM
Last and maybe your last resort would be to take Creatine. Just be very careful with this product in that you do not take it when you are competing because Creatine actually makes your muscles tear easier
No it doesn't, thats just a common creatine myth.
Because body builders look like they survive without fat
That's not true, most of them actually look quite fat when they aren't in a competition.
No it doesn't, thats just a common creatine myth.
Because body builders look like they survive without fat
That's not true, most of them actually look quite fat when they aren't in a competition.
Waynoiam
12-25-2005, 09:19 AM
I would get in like a few protein drinks throughout the day. The premade taste better then the ones you mix, but they do cost a little more. Stay away from the creatine!!
F.R.O.S.T
12-26-2005, 01:53 AM
Stay away from the creatine!!
I would love to see your reasoning behind this statement.
I would love to see your reasoning behind this statement.
r0cky
02-04-2006, 02:28 AM
I did a lot of research on creatine and am amazed at all the myths that are still out there. It does NOT make muscles tear easier, and there is really no reason to "stay away" from it. Those of you saying negative things about it, you do realize that creatine is in the meat we eat, right? Further, the "it messes up your kidneys" is a myth as well - UNLESS YOU HAVE A PRE-EXISTING CONDITION. Drinking a lot of water is important, as otherwise you might experience mild cramping. But seriously, creatine is not the plague.
MaxOT26
02-07-2006, 05:08 PM
I would get in like a few protein drinks throughout the day. The premade taste better then the ones you mix, but they do cost a little more. Stay away from the creatine!!
If you are trying to pack on muscle in the fastest and most efficient way possible you should definitely take creatine. I have been bodybuilding for ten years and have taken creatine for nearly the entire time. Don't let people scare you, the research on creatine is conclusive, it is a safe and effective supplement for athletes to take. I have endless research studies on creatine if you are interested. Stay away from premixed anything. Water is natures most effective solvent. Protein mixed with water, or liquid will breakdown in a matter of hours. By the time you drink those premixed drinks they are all but worthless.
Gaining weight comes down to one thing: you must consume more calories in a day then you burn. Day after day and week after week. That doesn't mean load up on starchy, sugary foods. You need high quality protein and low glycemic carbs every three hours and you must be backing up your diet with the proper weight training.
If you are trying to pack on muscle in the fastest and most efficient way possible you should definitely take creatine. I have been bodybuilding for ten years and have taken creatine for nearly the entire time. Don't let people scare you, the research on creatine is conclusive, it is a safe and effective supplement for athletes to take. I have endless research studies on creatine if you are interested. Stay away from premixed anything. Water is natures most effective solvent. Protein mixed with water, or liquid will breakdown in a matter of hours. By the time you drink those premixed drinks they are all but worthless.
Gaining weight comes down to one thing: you must consume more calories in a day then you burn. Day after day and week after week. That doesn't mean load up on starchy, sugary foods. You need high quality protein and low glycemic carbs every three hours and you must be backing up your diet with the proper weight training.
F.R.O.S.T
03-12-2006, 04:25 AM
Protein mixed with water, or liquid will breakdown in a matter of hours.
I might be missing something here, but wouldn't that mean that the protein in milk is useless (which of course is not true).
I might be missing something here, but wouldn't that mean that the protein in milk is useless (which of course is not true).
thebluedog
03-12-2006, 02:52 PM
MaxOT26
I'm interested in your diet since you are bodybuilder. What's your typical daily diet? And how many calories do you aim for?
Thanks
:)
I'm interested in your diet since you are bodybuilder. What's your typical daily diet? And how many calories do you aim for?
Thanks
:)
MaxOT26
03-13-2006, 12:16 AM
I aim for around 3040 calories a day. I aim for 350g of protein, 281g or carbs, and about 55g of fat.
My daily whole food diets consists of 4 whole eggs(organic) whole wheat organic grain sprouted bread. Oatmeal, raw locally grown honey. I eat a banana, an apple, and an orange everyday(organic). 6-8 servings of a mixture of 9 different vegtables(organic). 6 4oz chicken breasts, 4 small white potatos, a serving of dry roasted organic almonds. I cook in organic extra virgin coconut oil and use organic butter and 2% organic milk at certain times. I always use meal replacment and whey protein supplements to supplement my calories and protein intake.
My daily whole food diets consists of 4 whole eggs(organic) whole wheat organic grain sprouted bread. Oatmeal, raw locally grown honey. I eat a banana, an apple, and an orange everyday(organic). 6-8 servings of a mixture of 9 different vegtables(organic). 6 4oz chicken breasts, 4 small white potatos, a serving of dry roasted organic almonds. I cook in organic extra virgin coconut oil and use organic butter and 2% organic milk at certain times. I always use meal replacment and whey protein supplements to supplement my calories and protein intake.
MaxOT26
03-13-2006, 12:26 AM
I might be missing something here, but wouldn't that mean that the protein in milk is useless (which of course is not true).
But it is true. I am not talking about complete destruction of the protein but a breakdown, or altercation of the protein that makes it much less effective. The way I worded that was a little vague. Water will break protein down over time but, what I was making direct reference too is referring to something a little different. Read this:
"The degree of denaturation of any protein fraction is a function of temperature and time. That is a higher temperature and/or longer treatment at a specified temperature produces a larger amount of denaturation. Properly pasturized milk is flash pasteurized at 70-74 degrees Celsius for 10 to 40 seconds. In correctly pasteurized milk, less than 10% of the proteins are denatured, whereas UHT (ultra high temperature) processing alters up to 80% of whey proteins. Consumers would do well to remember that all those “ready to drink” premixed protein drinks must undergo UHT processing.
The globulins are the least heat stable of the whey proteins in milk, followed by BSA and beta lactoglobulin. Alpha-lactalbumin is the most heat stable of whey's proteins. Immunoglobulins show the first signs of denaturation after 15 seconds at 74 degrees Celsius, BSA at 80-84 degrees Celsius, while alpha lactalbumin is denatured only by heating for at least five minutes at 100 degrees Celsius.
That's why bodybuilders who buy premixed, prepackaged whey protein drinks aren't getting the quality protein that they’re shelling out top dollar for. The immunoglobulins, BSA and other important fractions are destroyed in the name of “convenience”. " (Paul Cribb B.H. Sci HMS Director of Research AST)
But it is true. I am not talking about complete destruction of the protein but a breakdown, or altercation of the protein that makes it much less effective. The way I worded that was a little vague. Water will break protein down over time but, what I was making direct reference too is referring to something a little different. Read this:
"The degree of denaturation of any protein fraction is a function of temperature and time. That is a higher temperature and/or longer treatment at a specified temperature produces a larger amount of denaturation. Properly pasturized milk is flash pasteurized at 70-74 degrees Celsius for 10 to 40 seconds. In correctly pasteurized milk, less than 10% of the proteins are denatured, whereas UHT (ultra high temperature) processing alters up to 80% of whey proteins. Consumers would do well to remember that all those “ready to drink” premixed protein drinks must undergo UHT processing.
The globulins are the least heat stable of the whey proteins in milk, followed by BSA and beta lactoglobulin. Alpha-lactalbumin is the most heat stable of whey's proteins. Immunoglobulins show the first signs of denaturation after 15 seconds at 74 degrees Celsius, BSA at 80-84 degrees Celsius, while alpha lactalbumin is denatured only by heating for at least five minutes at 100 degrees Celsius.
That's why bodybuilders who buy premixed, prepackaged whey protein drinks aren't getting the quality protein that they’re shelling out top dollar for. The immunoglobulins, BSA and other important fractions are destroyed in the name of “convenience”. " (Paul Cribb B.H. Sci HMS Director of Research AST)
dazednconfusous
03-13-2006, 07:42 PM
Im curious as to what you mean by that, are you saying that when mixing protien shakes one should exclusively mix them in water? instead of milk?
I usually steer clear of premixed items. I was also wondering about one more thing, I stick to the idea that the body can only digest 30 grams of protien in one sitting, maybe 40 after working out, but im getting alot of conflicting info from my gym buddies and I dont see how I could possibly get more than 200 grams of protien a day my way, which might be why my gains have significantly decreased lately after making great strides last year im stuck! maybe it has more to do with frequency of eating, I appreciate any help you can give me.
I usually steer clear of premixed items. I was also wondering about one more thing, I stick to the idea that the body can only digest 30 grams of protien in one sitting, maybe 40 after working out, but im getting alot of conflicting info from my gym buddies and I dont see how I could possibly get more than 200 grams of protien a day my way, which might be why my gains have significantly decreased lately after making great strides last year im stuck! maybe it has more to do with frequency of eating, I appreciate any help you can give me.
MaxOT26
03-14-2006, 05:00 PM
No, I am not saying don't mix it in milk. I am talking about not drinking pre-mixed supplements, or mixing a protein shake and letting it sit for hours on end.
I typically find that when people hit a wall in there training it is because of 1 or 2 reasons. First, people get complacent with their workouts. In order to make continual gains you have to lift with continual intensity. That means constantly going for more reps and more weight week in and week out. It is hard to do month after month and you will have low points but you must always try and push harder and heavier. Its key to continual development.
Second, people fail to adjust their diet with their gains. As you gain weight you need to eat more. Especially protein. Bottom line.
You can definitley eat more then 40g of protein at a time. Determine what you protein intake should be. Space your meals out approiately and eat the amount of protein per meal you need to meet your goals. Don't worry about how much it is. Try to consume about 1/3 of your intake within the three hour window after your workout.
I typically find that when people hit a wall in there training it is because of 1 or 2 reasons. First, people get complacent with their workouts. In order to make continual gains you have to lift with continual intensity. That means constantly going for more reps and more weight week in and week out. It is hard to do month after month and you will have low points but you must always try and push harder and heavier. Its key to continual development.
Second, people fail to adjust their diet with their gains. As you gain weight you need to eat more. Especially protein. Bottom line.
You can definitley eat more then 40g of protein at a time. Determine what you protein intake should be. Space your meals out approiately and eat the amount of protein per meal you need to meet your goals. Don't worry about how much it is. Try to consume about 1/3 of your intake within the three hour window after your workout.