Health/Diet/Weight Loss/Fitness Management

[MasterBlaster76]

I'm 33 kgs. Now how do you gain weight?

Seriously. I'm beginning to grow really fast (you know what I mean), 5'4" atm. Growing in height rapidly but reeeeaally skinny..

What's your actual weight? Sounds as though you just need to eat, eat, eat; as you said you're still growing, I presume you're a teen? Of course if you want that weight to be anything other than fat, you need to get down the gym as well.

 

[SiriusBlack]

edited

 

[MasterBlaster76]

33 kgs. Unbelievable, but true. And yes, I'm 14. I do eat, eat, eat. No luck..

33kg is around 70lbs. Are your doctors and parents happy with your weight?

OK - here's what I'd advise you to do as an experiment: track how much you're actually eating for a few days using My Fitness Pal - that way you'll be able to tell whether you actually are eating enough, or whether you're like me: you thought you were eating a lot but were actually eating like a small bird. Remember, just because you're eating three meals a day doesn't mean you're actually eating enough in those meals.

For example, I often have sandwiches for lunch; still do but the difference between now and then is back then a sandwich would probably be a couple of slices of bread, and a couple of thin slices of salami/ham/other sandwich filling and that's it! Now, I'd often eat something like this:

Two slices of bread (of course)
50g sliced chicken breast
25g cheddar cheese

and maybe some salami to give it a bit more flavour. Add to that a nice big glass of milk.

 

[thedon5]

I get your point there, but how do you calculate the amount of calories you are consuming. Well then I can get a perfect picture as to what should I do.

Btw, thedon5 was talking about the overnight thingy if I'd go to a gym, obviously relative to normal work-outs, but 6 months , and what happens if I tend to work-out in the gym for couple of months and then stop? Is it important to continue the gym?If yes, then how long?

You will definitely realise some increase in strength every time you go to the gym and it might be visible to you as well that you have gained muscle in the last few weeks. It'll take months and possibly years to reach a target body though.

As long as you don't take creatine working out for a few months then stopping is fine, I have mates though that took creatine then stopped and their muscle almost disappeared (creatine tends to build 'fake muscle' I guess, stay away from the stuff unless you're serious for the long term). But chances are once you start the gym you'll really enjoy it, it'll become a part of your life and it'll be hard to stop. However I don't see much of a problem in stopping.

I find taking whey protein really helps for muscle gain as well and recovery after gym sessions, I used to get pain for sometimes even a few days after a workout now I get none other than when I'm doing it.

I reckon it's ideal to never stop going to the gym unless your body no longer allows it.

Always remember to set targets and goals, small ones and also long term ones in terms of what weight and what body you aim to acheive.

 

[MasterBlaster76]

A while back, I subscribed to the myth that you need to glug a protein shake no later than thirty minutes after your workout. Now I know better, I only have a protein shake if I haven't hit my protein requirements for the day for whatever reason, and when my current tub's finished I won't be wasting money on getting more. Besides the protein, I have never taken any other supplement. The clue is in the name 'supplement' - they're not actually necessary; none of them are.

If for some reason you can't get your protein requirements from real food, then I guess they're handy but for everyone else, they're a waste of money.

I used to get pain for sometimes even a few days after a workout now I get none other than when I'm doing it

When you say pain, do you mean pain! Or are you referring to a mild soreness? You should absolutely not experience any actual pain while training - if you do, then you've overdone something and you should stop immediately. Soreness after training (especially a day after training) is normal and will probably go away once you get used to training.

If you haven't already done so, please dispense with the 'No Pain, No Gain' BS. It belongs in the 80s along with 'Fat Makes You Fat'.

But chances are once you start the gym you'll really enjoy it, it'll become a part of your life and it'll be hard to stop. However I don't see much of a problem in stopping.

I reckon it's ideal to never stop going to the gym unless your body no longer allows it.

Always remember to set targets and goals, small ones and also long term ones in terms of what weight and what body you aim to acheive.

Agreed; that's very good advice. The only thing I would say about stopping is it will cause you to lose at least some of your hard earned gains - it's inevitable. I would say at least do some resistance exercise, even if it's just bodyweight, and keep up your protein intake in order to maintain your current muscle mass. Some sort of weights would be preferable but bodyweight is better than nothing.

 

[vet_m]

Jog/Running is must.

Rest is up to You.There are a million things.

But Just Do it and Start Jogging.

 

[MasterBlaster76]

Jog/Running is must.

Rest is up to You.There are a million things.

But Just Do it and Start Jogging.

It depends on what your goals are. If they involve weight loss, then you should adjust the calories out/calories in factor first - your diet. Then comes resistance work, to maintain muscle mass. After that comes cardio - but it's most certainly not a 'must'. In fact, if your goal is muscle building, then excessive cardio will actually get in the way: you'll be burning calories away that your body needs in order to build mass. You can lose weight without doing any cardio at all - it depends on calories in vs calories out. If the latter exceeds the former, you'll lose weight; it's as simple as that - but if you don't do some form of resistance exercise as well, you'll lose muscle mass.

Futhermore, if someone is very badly overweight, jogging can actually be harmful to them - such people should start with brisk walking.

 

[thedon5]

A while back, I subscribed to the myth that you need to glug a protein shake no later than thirty minutes after your workout. Now I know better, I only have a protein shake if I haven't hit my protein requirements for the day for whatever reason, and when my current tub's finished I won't be wasting money on getting more. Besides the protein, I have never taken any other supplement. The clue is in the name 'supplement' - they're not actually necessary; none of them are.

If for some reason you can't get your protein requirements from real food, then I guess they're handy but for everyone else, they're a waste of money.



When you say pain, do you mean pain! Or are you referring to a mild soreness? You should absolutely not experience any actual pain while training - if you do, then you've overdone something and you should stop immediately. Soreness after training (especially a day after training) is normal and will probably go away once you get used to training.

If you haven't already done so, please dispense with the 'No Pain, No Gain' BS. It belongs in the 80s along with 'Fat Makes You Fat'.



Agreed; that's very good advice. The only thing I would say about stopping is it will cause you to lose at least some of your hard earned gains - it's inevitable. I would say at least do some resistance exercise, even if it's just bodyweight, and keep up your protein intake in order to maintain your current muscle mass. Some sort of weights would be preferable but bodyweight is better than nothing.

I don't tend to get enough protein from my food since I'm vegetarian aside from a bit of chicken now and then, so for most Indians protein shakes are important.

Mild soreness of course when it was after the gym.

About the pain while lifting, of course there'll be some level of pain while you are lifting a heavy mass. By pain I don't mean muscle-tearing pain, good pain that will always be present while you lift.

 

[MasterBlaster76]

I'm not so sure - when I'm really pushing myself, I feel exertion but definitely no pain - for me, pain while lifting is a sign of an injury waiting to happen. If I push myself so much as to actually experience pain (as I did a couple of weeks back with the Overhead Press), I immediately felt a little twinge, and wasn't able to go to the gym for the rest of the week.

I see your point about the protein shakes if you're a vegetarian; you can't really get your protein from real food in that case. I'm glad I'm not a vegetarian - this whole thing would work out a whole lot more expensive for me. What about milk? You can get a decent amount of protein from milk.

 

[Monzi]

I am in 90s by weight and height around 5'9.You mind sharing the food schedule with me?More or less i am in a similar situation like you

Fenugreek in the Morning, If you can.

Green tea

Oats in the Morning with only skimmed milk with Sugarfree.
Take 2 capsules of Mega-3(Cod Liver Oil) after food.(Only in the Morning)

Afternoon Meals with Dal.

Evening-Green Tea or Milk and Puffed Rice.

Night-Only Dosa , Roti and Idly.

Milk if needed

*You can eat any fruits when you are hungry in between the Breakfast and Lunch and Dinner.

*Only Skimmed Milk and Sugar Additives like Sugarfree.

*Drink 8-12 litres of water.

*In Non-veg days, Egg White or 80 gms of chicken breast.

 

[MasterBlaster76]

Fenugreek in the Morning, If you can.

Green tea

Oats in the Morning with only skimmed milk with Sugarfree.
Take 2 capsules of Mega-3(Cod Liver Oil) after food.(Only in the Morning)

Afternoon Meals with Dal.

Evening-Green Tea or Milk and Puffed Rice.

Night-Only Dosa , Roti and Idly.

Milk if needed

*You can eat any fruits when you are hungry in between the Breakfast and Lunch and Dinner.

*Only Skimmed Milk and Sugar Additives like Sugarfree.

*Drink 8-12 litres of water.

*In Non-veg days, Egg White or 80 gms of chicken breast.

How many calories does that come to though? If you're not eating enough calories, your body simply won't function properly; that includes things like burning fat or putting on muscle. That doesn't sound like a lot of calories to me.

 

[Monzi]

How many calories does that come to though? If you're not eating enough calories, your body simply won't function properly; that includes things like burning fat or putting on muscle. That doesn't sound like a lot of calories to me.

The Nutrition suggested me that, She actually calculated the amount of Calories, I have to take.I am taking a lot of proteins by the way, which helps a lot and also burns fat.

 

[MasterBlaster76]

The Nutrition suggested me that, She actually calculated the amount of Calories, I have to take.I am taking a lot of proteins by the way, which helps a lot and also burns fat.

As a matter of interest, how many calories did it come to?

 

[Monzi]

As a matter of interest, how many calories did it come to?

Nope. I don't know.

 

[thedon5]

8-12 litres of water is ridiculous, even glasses, one litre is fine. You're already taking in water through the green tea as well.