Putting on weight

billyhead

Hi,

I am 6ft one inch and about 68kg or just under 11 stone. A lot of people (family and friends) think I look too skinny and that I need to put on weight however I train at least 6 days a week (cardio mostly-biking, swimming and running) for running races (I am a member of an athletics club) & triahtlons. I think I am just very muscularly lean. Apart from the cardio training I do weight training at least twice a week. I was just wondering would anyone have any suggestions as to how best to put on weight without gaining much fat and sacrifising my cardio fitness.

A typical days diet would be

9am-Big bowl of porridge or muesli with semi skimmed milk and one scoop of weigh powder

11am-apple

1.30pm-Brown bread sandwhich with penut butter and slamon or tuna or chicken.

4pm-Protein bar & one knorr vie shot

6pm-8pm-Training

8pm-Dinner which is usually 225grams of pastat or rice with salmon, or chicken or tuna and some vegetables

10pm-Protein shake with full fat milk

Al_Fernz

billyhead wrote: »

Hi,

I am 6ft one inch and about 68kg or just under 11 stone. A lot of people (family and friends) think I look too skinny and that I need to put on weight however I train at least 6 days a week (cardio mostly-biking, swimming and running) for running races (I am a member of an athletics club) & triahtlons. I think I am just very muscularly lean. Apart from the cardio training I do weight training at least twice a week. I was just wondering would anyone have any suggestions as to how best to put on weight without gaining much fat and sacrifising my cardio fitness.

A typical days diet would be

9am-Big bowl of porridge or muesli with semi skimmed milk and one scoop of weigh powder

11am-apple

1.30pm-Brown bread sandwhich with penut butter and slamon or tuna or chicken.

4pm-Protein bar & one knorr vie shot

6pm-8pm-Training

8pm-Dinner which is usually 225grams of pastat or rice with salmon, or chicken or tuna and some vegetables

10pm-Protein shake with full fat milk

Hey man,

Do you want to put on weight yourself, or are you doing it just because family and friends are telling you to do so?

If you're doing it for yourself then there are a couple of simple recommendations I would make:

-Get some form of protein in at your 11 o'clock break, e.g. can of tuna or a few eggs etc.

-Double your lunch i.e. 2 sandwiches with twice as much tuna/salmon/chicken. Also try have some veg here if possible.

- The Knorr Vie shot think is a cheap marketing gimmick.

- Try to increase your intake of healthy fats. i.e. drizzle olive/sesame oil on tuna/salmon or snack on some almonds.

justsomebloke

Truthfully if you main focus is on cardio and compete in triathlons I don't see the need to put on extra mass just for the sake of your family thinking that you look skinny, chances are extra mass would just slow you down and be of no benefit to you.

However I do think you maybe under-eating so I would suggest using something like fitday.com to track the amount of food you are eating