2

votes

Please hack my MUCH NEEDED gain in weight!

Answered on August 19, 2014
Created January 06, 2013 at 6:33 AM

Hey guys. Help me out here. To make a long story short, I need to gain weight; I'm 136-138lbs at about 5'8, but I feel I'm still growing (at 18yrs old) as I have recently gotten taller and seem to be still getting a bit taller. I actually retain a lot of muscle from years of wrestling/football and 6 or more months of consistent lifting, but from the front I look reallyyy skinny do to my incredibly small/skinny/sucked in waist. I have abs, but the abs from being skinny, not JACKED. How shall I gain weight? I want to hit around 160 (I know it will take time) and want it to be slow, lean gains. I do have a phobia of getting fat, but am quite honestly slowly getting over it. I'm tired of crash dieting for weight gain/loss. I honestly actually know about nutrition and physiology and what not, but I guess subconsciously ruin it for myself, maybe a less intense, minor eating disorder due to being fat 5th-9th grade.

I have been IFing for 14-16 or so hours for the health benefits lately. I also prefer to stay low carb and incorporate lot's of coconut oil in my diet to do health related issues I've made previous posts about. Strength and conditioning is also ideal in my situation because within the next month or so I will be rejoining wrestling and/or jiu-jitsu, and maybe even thai boxing. How shall I gain this mass healthfully? Should I do a more Carb Back-Loading style, because I may get the nuero/brain/psychological benefits of ketosis for my migraines/anxiety while maintaining leptin levels from the carb refeeds? Should I continue my fasts as is, and calorie/carb cycle as endorsed by Martin Berkhan @ Leangains, and stay rather low carb, maybe 70 or so on rest days and then like 200 on workout days? How high should my protein be? I hear so much different protein levels, that gaining weight and/or IF decreases your protein needs and NOTHING over 1g/lb of body weight is needed... if so, how the hell will I gain muscle without adding hundreds of more calories? Also, according to Dr. Doug McGuff, we only hold around 70g glycogen in the liver, 200g glycogen in muscles, so how could I/should I even add more carbs to that amount, even on a refeed day?

By the way, I currently do the Body By Science protocol, because after reading and annotating the first half of that book thus far, the science behind it really convinces me in the health benefits of HIT with weights. It may not be BEST for mass or strength, but definitely best for metabolic conditioning; and it definitely works for mass and strength, just might not be the absolute best. I will eventually switch up the routine after reading more of Drew Bayes work and Ellington Darden, as both are proponents of HIT very similar to BBS.

Please, any guidance will greatly help. Thanks a lot for all the supportive answers/comments I've received previously.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 07, 2013
at 08:36 AM

Skip on the almond milk... Raw dairy is available if you dont mind a bit of travel and the extra cost. Some folks can not drink a lot of dairy. However it is a method to bulk up.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 07, 2013
at 08:33 AM

exactly alligator. Sleeping puts us in a fast and the cottage cheese protects muscle mass during the fast.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on January 06, 2013
at 07:23 PM

@ Stephen- because cottage cheese is high in casein protein which provides a slow breakdown of amino acids into the blood stream.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 05:59 PM

I've heard of GOMAD, but I personally can't convince myself to drink dairy milk unless it were raw, organic, grass-fed (which I've never tried), do you think I can do the same with some Silk almond Joy Almond Milk PWO? I'd probably take in like 25-30g of fat but I'd get like 100+ carbs easily from straight sugar.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 05:57 PM

thanks for your input Michael, it's really appreciated. To be honest, like I said I probably subconsciously did things out of the phobia of being fat, fasting may be one of them; but I literally have read, copied and pasted to a word doc, and annotated every blog post from LeanGains, lol... and there seems to be too many (purported) health benefits, especially considering my attempts to "heal" my body (check my other posts if you wish). But yeah, I'm going to add in carbs, and a large surplus of calories. I'll just rotate cals/carbs depending on activity, and overfeed on w/o days

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:50 PM

I agreed up till the cup of cottage cheese Eric, why should he eat a cup of cottage cheese, as opposed to let's say, regular cheese? I agree with you though that he should add milk and carbs to gain and adequate sleep.

Eed7dabde3d61910685845e04605267f

(2934)

on January 06, 2013
at 11:52 AM

wellbeing... You'd want to address issues re carbs, which I applaud you for doing as you seemingly are.

Eed7dabde3d61910685845e04605267f

(2934)

on January 06, 2013
at 11:51 AM

Here is a link about 'hardgaining'. It is noted therein that muscle gain is very difficult to foster without there being some fat gain alongside it. http://stronglifts.com/hardgainers-gain-weight-skinny-guys/ This, also... http://stronglifts.com/hardgainer-jake-gains-100lb-weight-without-getting-fat/ I would say try 'gomad', but given your history re thinking about fat gain, carbs etc, and goals re metabolism, I daresay it wouldn't be for you. Again though I can only say that for an othersie healthy individual carb resctrition (especially alongside Ifing) MAY not be necessary for there to be

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 06, 2013
at 08:14 AM

And eat a cup of cottage cheese before bed each night.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 06, 2013
at 08:13 AM

There is a wonderful hard gainer story on the web. I am looking for it. I hope I can find it. I would also add milk and carbs. You can taper off on the carbs once you have met your goal. You also need to sleep 7-8 hours a day min and reduce stress.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 06:45 AM

Yes, I will be doing all of that, although I mainly use HIT with weights (taken to failure, 30 sec rest periods, full body workout) as my cardio, besides for whatever LISS I get when I walk. I'm really just wondering how many carbs I should be eating as I like to stay low carb for health reasons but want to/need to gain weight, and feel like carbs aren't NECESSARY, but highly useful in gaining muscle

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 06:39 AM

be converted to adipose tissue?

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 06:39 AM

When I stated Dr. Doug McGuff's claim on glycogen, it is on pg.27, chapter 2 of Body By science, it says "The average male human stores roughly 70 grams of glycogen in his liver and 210 to 220 grams in his skeletal muscles. (Females store about 20 percent less.) The glycogen that is stored in the muscles is for on-site use only, whereas the glycogen that is stored in the liver serves to maintain glucose homeostasis in the bloodstream (which is largely modulated on a long-term basis by a balance between insulin and glucagon)." since glucose can be made into fat, wouldnt anything more than 200

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2 Answers

2
Eed7dabde3d61910685845e04605267f

on January 06, 2013
at 11:44 AM

Regular fasting aligned with ingestion of a low carb diet may be stressful for the body long term (I say may, as I do not have adequate evidence on hand/in mind, but hopeful others will chip in... From what I understand, it can be stressful to the adrenals/hpa...) If you're Fasting for the 'heatlh benefits', great, but it might be possible you're constraining your eating window in part due to your 'phobia of getting fat'.

In the same way your restriction of carbs might be reflective of thought processes re fat gain (informed by Taubes' insuling hypothesis perhaps?). There's a lot of debate about this, between for example Jaminet and Rosedale. You seemingly would side with Rosedale, but I have to wodner if, in the context of your desires to put on muscle and get over the phobia of gaining fat, it might be beneficial if you incorparate carbs. Yes glucose can be made into fat, but so can dietary fat. In fact, it is a fallacy that healthy (and unhealthy) individuals are not constandly storing fat from ingested food. How do you think you get through a fast if not be drawing on previously stored energy? Where insulin levels are low the ability of healthy individuals to access the fat is a lot 'larger', but this doesn't mean that for generally healthy individuals (especially very active ones), carbs shouldn't be eaten...

The above isn't to say that IFing or low carbing, or (bot together)h may be detrimental for You, but addressing the underlying issues you have with respect to gaining weight will probably be to your benefit long term (while crash dieting will screw you in the long term...). In this context I would recomend, as sstated, that you incorporate carbs into the mix. There are benefits of ketogenic diets, however for active and generally healthy people, it may not be optimal to restict them (although it might be... see Rosedale). For you though, with the thoughts about gaining weight, I think restricting won't be helpful for overall health, and adding them in some way, tailored to activity levels, would probably make strength gain/and 'metabolic flexiability' a helluva lot easier to cultivate...

Eed7dabde3d61910685845e04605267f

(2934)

on January 06, 2013
at 11:51 AM

Here is a link about 'hardgaining'. It is noted therein that muscle gain is very difficult to foster without there being some fat gain alongside it. http://stronglifts.com/hardgainers-gain-weight-skinny-guys/ This, also... http://stronglifts.com/hardgainer-jake-gains-100lb-weight-without-getting-fat/ I would say try 'gomad', but given your history re thinking about fat gain, carbs etc, and goals re metabolism, I daresay it wouldn't be for you. Again though I can only say that for an othersie healthy individual carb resctrition (especially alongside Ifing) MAY not be necessary for there to be

Eed7dabde3d61910685845e04605267f

(2934)

on January 06, 2013
at 11:52 AM

wellbeing... You'd want to address issues re carbs, which I applaud you for doing as you seemingly are.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 05:59 PM

I've heard of GOMAD, but I personally can't convince myself to drink dairy milk unless it were raw, organic, grass-fed (which I've never tried), do you think I can do the same with some Silk almond Joy Almond Milk PWO? I'd probably take in like 25-30g of fat but I'd get like 100+ carbs easily from straight sugar.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 05:57 PM

thanks for your input Michael, it's really appreciated. To be honest, like I said I probably subconsciously did things out of the phobia of being fat, fasting may be one of them; but I literally have read, copied and pasted to a word doc, and annotated every blog post from LeanGains, lol... and there seems to be too many (purported) health benefits, especially considering my attempts to "heal" my body (check my other posts if you wish). But yeah, I'm going to add in carbs, and a large surplus of calories. I'll just rotate cals/carbs depending on activity, and overfeed on w/o days

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 07, 2013
at 08:36 AM

Skip on the almond milk... Raw dairy is available if you dont mind a bit of travel and the extra cost. Some folks can not drink a lot of dairy. However it is a method to bulk up.

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 06, 2013
at 06:42 AM

Lift Heavy (Bench, squat, deadlift). However keep good form on the lifts. Sprint once or twice a week. In all casses keep running/cardio to less than 45 minutes per day. Eat eggs, whey and meat along with other foods.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on January 06, 2013
at 07:23 PM

@ Stephen- because cottage cheese is high in casein protein which provides a slow breakdown of amino acids into the blood stream.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:50 PM

I agreed up till the cup of cottage cheese Eric, why should he eat a cup of cottage cheese, as opposed to let's say, regular cheese? I agree with you though that he should add milk and carbs to gain and adequate sleep.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 06, 2013
at 08:13 AM

There is a wonderful hard gainer story on the web. I am looking for it. I hope I can find it. I would also add milk and carbs. You can taper off on the carbs once you have met your goal. You also need to sleep 7-8 hours a day min and reduce stress.

443d09cb00d7c8ba7c28fdfe7bed3f5e

on January 06, 2013
at 06:45 AM

Yes, I will be doing all of that, although I mainly use HIT with weights (taken to failure, 30 sec rest periods, full body workout) as my cardio, besides for whatever LISS I get when I walk. I'm really just wondering how many carbs I should be eating as I like to stay low carb for health reasons but want to/need to gain weight, and feel like carbs aren't NECESSARY, but highly useful in gaining muscle

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 06, 2013
at 08:14 AM

And eat a cup of cottage cheese before bed each night.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 07, 2013
at 08:33 AM

exactly alligator. Sleeping puts us in a fast and the cottage cheese protects muscle mass during the fast.

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