3 Responses to “How do I gain weight without eating junk food?”

1. crazyman
   December 29th, 2009 @ 2:01 pm

   well,
   first of all, your going to have to up your diet by a lot
   meaning 5-6 big meals per day
   they should be high protein/carbohydrate foods
   eat 1-1.5 grams of protein per each pound of body weight example.(200lb man should eat 200-250 grams of protein for a good bulk diet)
   good sources of protein: chicken breast, fish, egg whites, steak, turkey breast, protein shakes (are great for after workouts)
   also you need to add a good weight lifting program
   you should only lift 3-4 times a week (maximum of 4) this is because recovery is the most important part of bulking up
   your body needs recovery time in order to build muscle, sleeping a minimum of 7-8 hours is also really important for bulking
   now, to get back to the weight lifting part; here is an example routine
   Monday: Hamstrings, Quads, Calves
   here’s the workout: Squats- 10/10/8/8/6/6/5
   Hamstring curls- 10/10/8/8/6/6/5
   Calve Raises- 12/12/10/10/8/8
   Tuesday- Chest/Triceps day Bench Press- 12/10/10/8/8/6/6
   triceps extensions- 12/10/10/8/8/6/6
   close grip bench press- 12/10/8/8/6/6
   Wed- do some Abdominal work
   Thursday- Shoulders,Back, Biceps
   Military Press- 12/10/10/8/8/6/6
   Barbell Rows- 12/12/10/10/8/8
   Bicep Curls- 12/10/8/6/6/6/5
   you will need to increase the weight little by little for each set
   so you do 10 reps with 200lbs pretty easy on the 1st set, next set you move it up to 210 (say you get it done good but have a little struggle), next set you add another 5-10 lbs, (but remember, you only do 8 reps this time), and so on…, you keep adding weight little by little
   your body builds muscle very rapidly after a workout like this
   after each workout drink a good protein shake, or a high protein meal

   GOOD LUCK!!!

2. kuhnem
   December 29th, 2009 @ 2:01 pm

   Try lifting weights and add whole milk to your diet.

3. Shawn J
   December 29th, 2009 @ 2:01 pm

   See a doctor about what you should do. They are best capable to give you the right advice. Keep exercising. My question about your exercising is if you just run or if you lift any weights. By adding weight lifting/training to the mix you can increase muscle mass (muscle weighs more than fat). Also make sure you are eating enough for the workouts that you do. You may require 3,000 calories or more a day if you are exercising 2 hours a day.

   Also your height is a huge factor, not your age. I suggest seeing a doctor or someone who knows about proper diets or both. Your doctor should be able to help you get to the people who are specialists in these areas.

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