Advice on gaining weight/mass

Discussion in 'Boxing Training' started by iamthegreatest, Feb 15, 2021.

  1. iamthegreatest

    iamthegreatest Member Full Member

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    I'm 5'11 and a half/6 foot.

    I weigh 68.5 kg.

    I'm 30 years old. I play a lot of sport. Go gym around 1-2 times a week (pre-Covid) and eat reasonably well/fairly balanced meals.

    Any advice on how to gain weight/mass, without taking any weight gain protein shakes (messes up my stomach as I have IBS). Ideally want to get to around 75 kg asap.
     
    Last edited: Feb 15, 2021
  2. Terminator

    Terminator Member Full Member

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    Deep fried udders with tippex sauce
     
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  3. Furey

    Furey EST & REG 2009 Full Member

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    Eat more and lift more (heavy) is the straight answer.

    You need to be in a calorie surplus to gain weight. Keeping this very basic you effectively need calculate what your body need to lose weight, maintain weight and gain weight (there will often be around 400-500 calories between each) and obviously then stick with the 'gain weight' figure for 6-8 weeks and see how you get on.

    Quick link that will show you this is
    This content is protected


    Obviously the more cardio you do will impact your ability to gain weight.
     
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  4. iamthegreatest

    iamthegreatest Member Full Member

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    Thanks for the advice mate. I need to be taking in around 3000 calories a day. I've invested in some clean protein shake and some high protein snacks! Hopefully it does the trick.
     
  5. Likethembigroundchunky

    Likethembigroundchunky Member Full Member

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    I have "ibs" and found that protein shakes either make you constipated or they have something added to help and give you diarrhoea. You van get enough protein etc from natural foods but eating four chicken breasts a day is dull.

    Start off lightly with the shakes. Once you get into the routine of prepping your meals its like brushing your teeth - you just do it.
     
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  6. pow

    pow Boxing Addict Full Member

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    Have you tried vegan protein ? You could be lactose intolerant. I switched to pea protein and and had no further issues that you were describing.
     
  7. Likethembigroundchunky

    Likethembigroundchunky Member Full Member

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    No I haven't but if I was going to do it again I'd definitely look into it.
     
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  8. ertwin

    ertwin Active Member Full Member

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    unless you are taking something you will be fat at 75, aim rather for 69 or so
     
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  9. chico g

    chico g Boxing Junkie Full Member

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    Going on my training routine. Not including the calorie intake, I don't eat anymore than I use to. I started getting heavier with low reps and heavy weight strength training. Always use to stick to the moderate ranges, but when I switch it up. I'm always half a stone heavier with pure strength training exercises. Something to do with rock solid dense muscles.
     
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  10. Kamikaze

    Kamikaze Being happy means having less. Full Member

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    I am lean at about 5ft8 78kg you could just be small framed or a tad underweight bulk slowly- get about 1g of protein per KG or 1g per 1lbs if you are that worried and lift weights it is not magic, eat just moderate above your usual amount of caloires required to maintain weight and when you get a little too much chub just work down by eating less then what you take in to maintain ever so slightly you will be a lil heavier at the same bf% pretty simple stuff. You can only gain a about 10kgs of muscle in a perfect first year of lifting with everything being optimal so just work at it.
     
  11. Sherdoguy

    Sherdoguy New Member Full Member

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    You don't need protein shakes to gain weight. Gaining weight is as simple as being in a caloric surplus - you can achieve this with any kind of food. This doesn't mean that protein isn't important. Like you figured out you need 3000kcal a day, there's a range of protein you should eat as well. As long as you hit this range, you'll be good in terms of protein for muscle gain / recovery.

    You can fill in the rest of kcals with carbs and fats. If it's really hard for you to gain weight, take some high caloric foods like nuts and avocado, it should be very easy to get in enough kcals to gain weight. Do take care that you're still training hard and preferably lift weights. If not, you'll gain weight, but most of it will be fat.
     
  12. Wass1985

    Wass1985 Boxing Junkie Full Member

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    If you want to gain weight up the carbs more so than the protein, much cheaper and easier to do.