Gaining weight - preferably of the muscular variety

[kiss_andmakeup]

My boyfriend and I have had a series of spats lately concerning my weight. He thinks I'm too thin and should put on at least 10lbs. I don't like the idea for a couple of reasons: I have trouble gaining weight in general (high metabolism; both of my parents are thin), I don't want to have to buy new clothes (this is a big one), and I just like maintaining an overall slim physique.

 

I've decided a good compromise is to put on some weight but to try to make as much of it lean muscle as possible.

 

Currently I'm at 110lbs (I'm 5'9"). My biggest concerns are that I'm a vegetarian so getting enough protein to build muscle will be a challenge, and I'm a bit wimpy with upper body strength at the moment and I'm worried I'll get discouraged.

 

As far as the gym goes I've always been a treadmill/elliptical girl and have found weight machines and the like very boring. I don't belong to a gym that offers classes so that's not really an option either.

 

What are your suggestions for a plan (workout + diet) to start building some lean muscle?

[Dust]

As a thin girl I’m sure one of the most annoying things is when people rudely tell you to gain weight. While I’m sure your bf is saying it out of concern he really should just make you feel good about the weight you are. After all it was at that weight he first saw how pretty you are.

[kiss_andmakeup]

As a thin girl I’m sure one of the most annoying things is when people rudely tell you to gain weight. While I’m sure your bf is saying it out of concern he really should just make you feel good about the weight you are. After all it was at that weight he first saw how pretty you are.

 

Of course, and it's not that he makes me feel unattractive - he tells me how beautiful he finds me. I think he just feels it's unhealthy, although I did go to the doctor for a physical less than a month ago and had all my tests done - vitamin levels, blood sugar, the works. I'm very healthy and balanced according to the tests.

 

I do want to make some sort of effort to appease him though - he would do (and has done) the same for me. I also agree that in ares I'm a bit lanky and I think putting on a little muscle couldn't hurt. :]

[somedude81]

If that is you in your avatar, I would agree that you do look thin.

 

Actually 110 and 5'9 is very thin. Gaining a few pounds would not hurt.

 

As for how to do it, first, get off the treadmill and elliptical. You have no need to burn calories.

 

Start taking a protein supplements and hit the weights. You also would want to eat more.

[kiss_andmakeup]

If that is you in your avatar, I would agree that you do look thin.

 

Actually 110 and 5'9 is very thin. Gaining a few pounds would not hurt.

 

As for how to do it, first, get off the treadmill and elliptical. You have no need to burn calories.

 

Start taking a protein supplements and hit the weights. You also would want to eat more.

 

Any doctor will tell you (as mine did) that everyone, regardless of weight, needs to do some form of cardio - just enough to get their heart rate up - to stay healthy. Especially considering I have a family history of heart disease. I'm not running on it for hours on end or anything. But I live in michigan where it is cold most of the year - so just going outside for a light jog isn't typically an option. That's where the treadmill and elliptical come in.

 

Yes, it's me in my avatar and in my profile pictures.

[tman666]

Since you have a high metabolism, you might be surprised by how much you'll have to eat to gain lean mass.

 

Being a vegetarian, it'll also be difficult to get the amount of protein you need. I would usually recommend that you get 1 gram of protein per lb of lean body mass desired, but I think you'll honestly have to go higher than that. I would aim for 140-160 grams per day at a minimum. There are plenty of vegetarian protein supplements that can help you achieve that without you having to go overboard on tofurkey or whatever you veggie-heads eat . Whey protein would be my top choice for post workout protein intake, while I would try and stick with slow absorbing proteins such as egg protein and casein protein for supplementing during other times in the day.

 

The next step is lifting weights. Unfortunately, the little pink dumbbells aren't going to do much in the way of stimulating growth. You'll need to be consistently training with weights that are between 70 to 90 percent of your max on each lift, with enough volume (repetitions). What is enough volume? You'll probably want to shoot for 30-60 reps at 70 to 90 percent of your max for each muscle group. A good, comprehensive book about why this training methodology is important is Maximum Muscle by Matt Perryman, who runs AmpedTraining.com. He's a very smart and qualified guy, especially when it comes to gaining strength and mass. Here's a link to his book : http://www.ampedtraining.com/maximum-muscle

 

As fair warning, it is long and it involves plenty of what he calls "labcoating", i.e. taking a look at the science behind it.

 

To keep things simple, what gaining muscle mass comes down to is: getting stronger, maintaining a caloric surplus, getting enough protein, and time.

 

A good place to start would be a basic single linear progression program such as a basic 5x5 program. Chad Waterbury has some good, simple programs as well, such as ABBH-1. The program you use is of much less importance than putting in hard work and being consistent over time.

[xpaperxcutx]

Start with light weights and go from there. You could afford to put a little muscle on your arms ( for that toned look) so start with bicep curls in 3 sets of 12 reps and continue with military presses and tricep curls. You don't need to go all out to gain muscle as long as you have consistency when you workout through both cardio and strength training.

 

Also since our thigh muscles are the largest muscle group, I suggest you do plenty of squats to add muscle tone.

[somedude81]

Any doctor will tell you (as mine did) that everyone, regardless of weight, needs to do some form of cardio - just enough to get their heart rate up - to stay healthy. Especially considering I have a family history of heart disease. I'm not running on it for hours on end or anything. But I live in michigan where it is cold most of the year - so just going outside for a light jog isn't typically an option. That's where the treadmill and elliptical come in.

 

Yes, it's me in my avatar and in my profile pictures.

Going on it long enough to get your hear rate up is fine.

 

But if you are one of those girls who's on the machine for 30+ minutes you aren't doing yourself any favors.

[waynesworld]

Your guy probably just wants more woman to love. You've gotten some good advice here. I'd add that in addition to proper diet and weight training, you need adequate rest (i.e., sleep) so that your muscles can recover and grow.

[kiss_andmakeup]

Since you have a high metabolism, you might be surprised by how much you'll have to eat to gain lean mass.

 

Being a vegetarian, it'll also be difficult to get the amount of protein you need. I would usually recommend that you get 1 gram of protein per lb of lean body mass desired, but I think you'll honestly have to go higher than that. I would aim for 140-160 grams per day at a minimum. There are plenty of vegetarian protein supplements that can help you achieve that without you having to go overboard on tofurkey or whatever you veggie-heads eat . Whey protein would be my top choice for post workout protein intake, while I would try and stick with slow absorbing proteins such as egg protein and casein protein for supplementing during other times in the day.

 

The next step is lifting weights. Unfortunately, the little pink dumbbells aren't going to do much in the way of stimulating growth. You'll need to be consistently training with weights that are between 70 to 90 percent of your max on each lift, with enough volume (repetitions). What is enough volume? You'll probably want to shoot for 30-60 reps at 70 to 90 percent of your max for each muscle group. A good, comprehensive book about why this training methodology is important is Maximum Muscle by Matt Perryman, who runs AmpedTraining.com. He's a very smart and qualified guy, especially when it comes to gaining strength and mass. Here's a link to his book : http://www.ampedtraining.com/maximum-muscle

 

As fair warning, it is long and it involves plenty of what he calls "labcoating", i.e. taking a look at the science behind it.

 

To keep things simple, what gaining muscle mass comes down to is: getting stronger, maintaining a caloric surplus, getting enough protein, and time.

 

A good place to start would be a basic single linear progression program such as a basic 5x5 program. Chad Waterbury has some good, simple programs as well, such as ABBH-1. The program you use is of much less importance than putting in hard work and being consistent over time.

 

I was waiting for your post.

 

Holy CRAP that's a lot of protein! I'm happy if I get half of that in a day! Looks like I'll be checking out the powders and supplements.

 

Thanks a lot for all the info, it is really very helpful.

[tman666]

I was waiting for your post.

 

Holy CRAP that's a lot of protein! I'm happy if I get half of that in a day! Looks like I'll be checking out the powders and supplements.

 

Thanks a lot for all the info, it is really very helpful.

 

I forgot to mention that you should try to get a lot of calories (primarily protein and carbs) before and after working out. I would eat a small high protein, moderate to high carb snack pre-workout.

 

A good example of a pre-workout snack might be a cup of greek yogurt (the real stuff (like Fage), not the high sugar, low protein stuff that is out there) with a banana or some blueberries on top with a little honey drizzled over it (can you tell I'm kind of hungry right now?). Cottage cheese is a cheaper, but in my opinion, less delicious alternative.

 

However your post workout window (the time between when you get home from the gym to about 2-3 hours from then) is very important for high protein and carb intake. I usually plan my dinner, along with an immediate post-workout whey shake, in this time-frame. Your muscles are like a sponge during this time, and protein/carb intake will replenish them and trigger growth responses. I'm not suggesting that you necessarily go nuts and hit the Chinese buffet after every workout, but I think you get the idea: concentrate calorie intake around workouts.

 

Good luck and keep us posted!

[Engadget]

Women who gain weight are always sexy, and not to sound disparaging but 110lbs at 5'9'' is painfully thin. Girls at 110 and 5'2'' are pretty insanely skinny as it is!

[shadowofman]

I think your sexy. 110, 5'9" is perfect. But more muscle would be sexy too. Some people just can't do it though.