How to increase body weight: Swingers Discussion 107327

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How to increase body weight: Swingers Discussion 107327

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TOPIC: How to increase body weight

Created by: male41ma	The original post for this thread was deleted.

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User Details are only visible to members.	Thanks for the kind words. Check the amount of protein you are consuming daily. It takes a substantial amount to increase body mass in the context of a growth program. The recommendation I gave--120-160 grams for you--represents about 1.5-2 gm/kg body weight. You'll need to be at the high end in order to sustain growth. Maintenance is about 0.8 gm/kg for an average person. Keep all of us posted on your progress!
Atlanta GA			Username hidden (385 post)

User Details are only visible to members.	Just a personal opinion here....but I think you are fine doing what you are doing. And the pun is intended lol.
San Marcos TX			Username hidden (23661 post)

User Details are only visible to members.	There are strategies to increase body mass, but the first question is why you might want to do this. Genetics dictates many things...including a 'preferred' body mass, so while it can be changed, it's important to have a reason to change. Starting from the assumption that there is a good reason for you to want to increase your body mass, and starting also from the assumption that you want to increase lean muscle in preference to other tissues or body water, there is really only one path--you have to make some metabolic adjustments both in terms of what/how you eat and how it is burned. Once you reach adulthood, muscle mass increases not by growing new muscle cells but rather by enlarging the existing cells so each can do more work. This is called hypertrophy (increasing the number of cells would be called hyperplasia). Muscle cells/bundles hypertrophy in response to load. Muscle cells/bundles fire in an all-or-none fashion. Put the above three facts together, and you have the recipe for muscle activity--you MUST lift heavy and you MUST lift to the point of muscle fatigue. Light weights will not do it, no matter how many reps you perform. ALL of the cells/bundles must be activated until you have nothing left to fire. Only then will the load be perceived as sufficient stimulus to hypertrophy. The second requirement is that the hormonal milieu must be anabolic. This does NOT mean that you must take drugs. It DOES mean that you have to understand a little bit of the biology. The most potent anabolic hormones that you can affect directly are insulin, growth hormone and testosterone. All of these are promoted by heavy workouts. Growth hormone and testosterone secretion in particular depend on adequate sleep. If you need an alarm clock to get you up and/or you are drowsy in the daytime, you may not be getting enough sleep. Generally, 8 hours sleep is necessary to create the anabolic milieu. If you have growing kids (esp. teenagers) you know that they grow a lot and sleep a lot. In fact, much of the actual tissue growth occurs during sleep. The third requirement--sort of an add-on to the second--is that you need the right fuels at the right time. High quality protein--typically whey proteins--are essential. Frequent (but smaller) feedings are also essential so fuel is available on demand. You should be looking to consume a minimum of 120 grams of protein a day, shooting for 160. Tuna fish and skinless chicken breasts will help, as will peanut butter. The only "supplement" that you might consider playing with beyond straight protein is creatine. There is some evidence that creatine, taken right after a workout with a bit of sugar (to keep insulin levels high) will (a) drive creatine into the muscle and (b) preserve the protein you are taking in as opposed to burning it for fuel. Dosing is 5 grams four times a day for two days only (loading phase) and then a maintenance phase of 5 grams per day, best taken immediately after a workout. glutamine is an essential fuel for the gut, and if the gut does not work, it doesn't matter what you eat--it won't be absorbed and processed. If you find that the heavy lifting, sleep, protein and creatine do not work for you, you might consider adding some glutamine. Perhaps the most important advice is to speak with your physician and let him/her know that you are trying to reshape your body. Let them know about vitamins and supplements that you are using so they can advise you on safety and what additional monitoring might need to be undertaken. Good luck. Keep us posted.
Atlanta GA			Username hidden (385 post)

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TOPIC: How to increase body weight