Tired of the 105
Basically down to 105 lbs again.. So annoyed. Having a high metabolism is not the greatest thing ever. I want to gain weight and would like you know what foods I should be eating, etc. Yes. I've read the posts for this but really, it doesn't help me any other than making me extremely confused/frustrated.
Need someone who would be willing to walk me through all the details so I can have a better understanding of it all. I have done a small amount of research but that's where the frustration comes in.
I would like to be around 120-130 lbs if at all possible. And I am willing to do whatever it takes.. (again, if it is possible)
I'm assuming that you want to gain muscle weight. The basic concept of gaining is pretty simple - eat more than you burn. Here's a little more detail.
- Figure out how many calories you burn on average each day. I would recommend using a heart rate monitor to collect data for at least a week to figure out your daily burn.
- Increase your caloric intake by 10% to gain mass.
- Increase weight training - either heavy lifting or using lighter weights and doing your reps until failure. If you simply increase cardio, your metabolism is just going to get faster. Weight training done correctly creates larger muscles. Torn muscle tissue will repair itself and become larger than before. Muscle weight = lean body mass (this is the kind of weight you want).
- Control the types of calories you're consuming. Load up on carbs and fats and you'll gain plenty of weight, but you'll also gain plenty of fat. Go with a balanced macronutrient approach focusing more on protein over carbs.
- Be consistent. Most people who reach the point of doing cut/bulk cycles know the persistence it takes to make it happen. Stick with it. If you don't see changes within two weeks of adjusting your calories and macros, then change something but not drastic. Some people will go with as much as 15% higher than their daily burn. The bottom line is that you should stick with your bulk for 8-12 weeks. You will gain unwanted weight in the form of fat, but after your bulk you can do a cut cycle to reduce body fat.
I hope this helps Amber. Really, the key is to
- Eat more than you burn.
- Hit the weights - HARD
- Eat the right kinds of food.
- Be consistent.