Advice - Weight Gain

So, recently I was ill and lost around 8kgs.

I am a pretty tall guy so I just want advice on the quickest way to put the weight back on so I don't look like a bean pole.

I don't want to use supplements though.

I have weights, a rowing machine and a bike at my disposal.

Definition isn't what I am really after but I don't mind if that happens.

 

Calculate your TDEE: http://www.fitnessfrog.com/calculators/tdee-calculator.html

Each day, eat 500 calories more than however many your TDEE is.

Be sure to eat quality foods and get at least 2.2g of protein per kg of bodyweight per day. Diet is extremely important. You won't be gaining weight back if you're not eating enough, no matter how much you lift.

Lift weights with intensity 3 times per week. I'd suggest looking up Starting Strength and Stronglifts and doing one of those routines, but there are plenty of routines that are sufficient for your goals.

You'll put 1kg on every 15 days or so.

I've gone from 61kg to 73kg in the last 8 months or so. Stick to it and it will work if you give it the time.

 

Ditch the rower.
Ditch the bike.
Eat LOTS of good food. Know your calories.

 

Why would I ditch two machines that keep me healthy and fit?

 

Cardio machines are going to make you even skinnier. They are going to burn calories without adding any mass worthy of mention. This is why athletes train hard in the gym as well as in their respective sports.

Besides, if you do your weights right you don't need cardio machines.

 

Ok. Cycling is my means of transportation though so how would I counter-act that? Work out how many calories I burn when cycling and counter-act it?

 

ok well what are your goals dude?

Do you purely just want to gain weight for the sake of gaining weight/filling out a bit? Or do you want to try and gain some muscle?

Either way you need to eat. alot. eat 6 meals a day. If you dont gain weight, eat more. Pockets pretty much nailed everything on the head, but if you want to gain weight (whether you lift or not) then you need to EAT.

Whilst cardio (i.e. the rower/biking) is not bad for you by any means, being a primarily aerobic activity, it is going to counteract your efforts to gain weight to some degree (not necessarily a shit ton). So if you HAVE to bike alot still then guess what you have to do. EAT MORE.

tl;dr, eat more. And if you want to gain muscle in addition, buy starting strength, memorize it, do it, and then eat more.

 

This is more or less all there is to it. Just make sure your not consuming empty calories.

 

Don't burn any calories if you want weight gain... as in serious but eat healthy food

 

I think your main priority should not be gaining weight but regaining health? By aiming for good health, the weight ought to come back in time. No need to rush it.

 

I am healthy. I was ill for a while that lead for me to loose a lot of weight. Nearly back to 90kgs again so this thread is somewhat pointless now

 

also if your on a tight budget and cant afford food ( which is affecting ) me then idk

 

Assuming you want to gain muscle not just fat.

- Eat everything, don't worry about counting calories. Eat heaps of "eye" food, so food that comes from anything with eye's e.g. eggs, fish, bacon, steak, chicken.

- Consume 1 gram of protein per pound of bodyweight.

- Get access to a gym or invest $1000 into buying your own power rack, Olympic barbell, plates and flooring

- Read up on "Starting Strength" or any 3x5/5x5 program that involves linear progression.

 

Well, the weight is all back! 93kgs again. Thank you for the advice, I stopped long distance cycling for the past couple of weeks to get the weight back on and it really helped. Now that I am back at my normal weight, I can get back on the bike!

For those who suggest how to gain muscle mass etc, thank you but it wasn't what I was after, just simple weight gain.

 

Go on a surplus. Since you lost lots recently go on a 500 calorie surplus. Get good foods, lots of protein. Start lifting.

 

Okay these guys are trippin,keep those cardio machines, I understand you want to gain your weight back so heres what to do:

- Check how many calories you need to MAINTAIN your current weight theres a bunch of calculators online for you to find out
- Increase your calories by 200-300 from maintainance, this would put you into a builking phase
- Keep cardio to minimum, and if you do decide to use the machines, make sure it is high intensity, no moderate jogging, im talking (30 sec fast, 30 sec slow) that will let you keep/grow muscle you already have and keep the body fat to a minimum

Think about it, marathon runners do low intensity cardio and there all skinny as fuck, but a 100 meter runner has HUGE legs because the high intensity cardio also helps build muscle

As far as lifting, try to incorporate a regular lifting routine keeping the rep range between 8-12, and i suggest you go to failure on your last rep so you can really tear into those muscle fibers

pm me if u need more help

 

I already re-gained the weight mate. Back on my rowing machine and lifting again. Doesn't seem to make a difference to my weight but bulking slowly again. I exercise to keep fit though, not to look good.

Requested this closed. Thanks for help

 

Protein Shakes!!!

Also do rowing