how can i put ON weight?

[tinerrz]

since i can rememba i have always been 9 stone regardless of what i eat...my weight has neva been below 8st 12lbs and above 9st 4lbs in 10yrs.

now i want to get to at least 10 stone but cant afford protien shakes, etc...

i train about 8hrs a week but dont do any weights - only muay thai and BJJ - seems to improve the cardio but not helping with the weight.

at the min my typical diet is...

8.00 - bowl or two of muslei
12.30 - 4 slices of bread, tuna & onion filling, 2 bags of crisps and 2 chocolate bars
17.00 - two chicken sandwich's with lettuce OR chicken, potatoes, carrots and gravy
21.00 - two eggs on two toast

obviously this changes daily but essentially i eat a lot of bread, meat and potatoes and not much else.....

....i always thought bread, meat and potatoes were foods to avoid eating to much of when dieting so why the hell cant i put on weight?

thx!

p.s. i have even attempted the macdonalds diet for a week but only succeeded in giving myself a face full of spots but STILL didnt put on the desired weight!

[wagon]

how old are you dude? I didn't put any weight on untill i get to early 20's. (I'm 32 and fat as fuck now!!)

Easy tips, eat more food and start doing weights

[Tomatohead]

Your not eating nearly enough, you wanna be looking at taking in at least 1.3grms of protein and 2grms of carbs per lb of body weight. 6 meals a day little and often pref every 3 hours. if you cant eat that many meals try adding a MRP or a weight Gain shake in with it. I was 8.5st less than 3 years ago managed to get up2 14st in 2 years know cut back too walking round @ 11.5st. Its hard work but if ya try hard enough you'll get there. Let me know how often you train etc I can try and advise you best i can.

[stapesmk1]

PM me and I'll do you a diet mate. Let me know what time you get up, what hours you work and what breaks you have, when you train and what time you go to bed and I'll suggest a menu and meal plan.

Stapes

[Tomatohead]

and the muai thai and bjj is just cardio so you wont put weight on because the little food your putting in you will be burning off straight away

[tinerrz]

thx for the replies lads....

ok im 27 yrs young (still look 17) and hate doing weights (so boring!).

tomatohead - 8.5st to 11.5st is an impressive achievment in 2yrs if ur metabolism is anything like mine!

stapes...id really appreciate sum sort of diet guidance but can we avoid things like raw eggs and fish please? ;-)

i am seriously surprised that im not eating enuff but realise the muay thai and BJJ aint gonna help me put on weight..

stapes - i have sent u a pm...

[Nak-Muay]

God damned I envy you guys, poor me and MMAlien on our diets =(

Eat shit loads of protein and chicken, try to exercise weights as much as possible, limit cardio to classes, don't do any extra running.

I would say go for something like 3000 - 3500 calories a day.

Breakfast would be

1 Bowl of Muesli or Alpen
3-4 whole eggs.

Lunch would be

Two x thick sliced whole meal turkey sandwiches, but ALOT of turkey in them.
Banana & Apple
Yoghurt

Dinner would be

300g-400g of steak
Potatoes (lots)
Peas / Green Beans

Supper would be

300g-400g Rice
300g-400g of chicken

[tinerrz]

thx aplin!

try to exercise weights as much as possible (should i do this b4 or after training?) :-(

limit cardio to classes, don't do any extra running (i get from A-B on a bmx - did derby to notts y'day and i enjoy it - helps motivate me not to pick up a smoke again!) :-(

I would say go for something like 3000 - 3500 calories a day (means nowt to me but the gf shud be able to help - sounds achievable tho) :-)

Breakfast

3-4 whole eggs - does it matter if they are boiled, fried or poached?

the rest of the diet sounds ok and pretty similar to what im eating at the min except id only have one evening meal!

[Tomatohead]

again dont count calories count carbs and proteins calories count for shit imo.

[Nak-Muay]

all that I listed was pretty high in either complex carbs / proteins and low in fat though tomato.

Weights you should do in the morning, 3 when you first start then build it up to 4-5 days a week.

3000 - 3500, you will probably be doubling what you are eating, but just make sure you double it with things like whole wheat bread, meats, vegetables, etc, rather than choclates, etc... you wanna put on muscle mass rather than fat obviously.


3-4 whole eggs - does it matter if they are boiled, fried or poached?

NOT fried, I would go with boiled personally.

Hope that helps, I am not expert, but a mate of mine did what you are trying to do and this is pretty much what he did ;)

[Will B]

if your not lifting weights just stay at your natural weight unless you want to be a fat bastard?

[Nak-Muay]

if your not lifting weights just stay at your natural weight unless you want to be a fat bastard?

Exactly, unless you are lifting weights or doing strength exercises you can't put on weight without getting fat. Because by gaining weight you must eat food, this foot will either be stored (as fat), used for strength (muscle) or used for exercise (burnt off).

[tinerrz]

i mite not be lifting weight as u mean BUT....

....at 9 stone nothing, grappling wiv 12 stone (minimum) lads who's cardio is far better than mine it sure feels like im lifting weight! even wen im in closed gaurd i seem to have to work hard just to stay there!

might start doin weights once or twice a week but really have no idea what i shud be doing.

i no i gota start doin summat before i become the gym bitch who everyone wants to roll wiv 1st to perfect their technique with little or no resistance before they roll wiv each ova.

time is on my side tho....when i do get to 11(ish) stone my technique shud be gud since it aint easy to roll sumone off ya who's at least 3 stone heavier than u even if ur techniques gud - it might work against sum1 who dont no wot they're doin but they all have better technique than me (at the min) so almost impossible to shift them once im on my back!

went to the supermarket y'day for lots of chicken breast, tuna, pasta, brown rice and alpen - and to a nutrition shop for sum powdered protien - not gonna be a particularily varied or excitin diet but that's all iv got to eat for the next 30 days - anyone no any gud reciepes usin the above ingredients?

[Tomatohead]

Theres plenty you can do with that mate just get a variety of veg to cook with it maybe some spices for you chicken just be creative with it. I did it all bland just coz i hate cooking but its maintainin my weight fine.

[manimal]

if you hate weights i would add on some conditioning exercises after your BJJ and/or thai boxing if possible. I normally do, 1 set of explosive press ups (like BJ Penn does on the beach before his first fight with Matt Hughes),
those press ups with a medicine ball that Randy does (side to side ones);
hand stand presses,
some kind of 'picking up' exercise - e.g. picking someone up to escape a guillotene or picking someone up after ducking and lunging beneath a jab
and a couple of sets of weighted jumps

(hope that makes some sense! v tired today)

that plus 1 whole body workout in the gym with heavy compound movements should do the trick. :)

[Rob Hannis]

I used to be about 65kg at fighting weight a few years ago but was fighting at 72kg so not good.

Diet I followed was:

Eat anything and everything for 10 days. I'm talking cereal/eggs breakfast at 7, a "snack" of MRP or pasta/tuna salad at 11, a big lunch like a family pasta salad and some fired chicken about 1, food mid afternoon like a MRP or more pasta/sandwiches, train in the evening, protein shake afterwards then another decent protein based (plus plenty of carbs) about 9:30.

The cut back massively for 2 days, protein mainly, few carbs, really upsetting after the previous gluttoney.

Keep alternating those.

I went from 65-71.5+ over about 2 months.

However I was training weights twice a week. It did make me slow though, cardio was poor, strength was better but too slow to use it.

If you aren't going to do any weights all you will do (mainly) is put on fat which you will then have to carry around making everything so much harder. Strength with in your club isn't important, a bigger guy will usually be stronger so beat them with speed and technique. Use strength as best as you can and when you fight people your own weight you'll notice you'll be stronger. If you are that bothered about strength get on the weights and get some special supplements to help you.

Otherwise simple answer eat more. But unless you're doing something to make your extra protein turn to muscle it'll just sit as fat or it'll go down your shitter.