Build up

topdec

I am 31 years old and am 5.10 in hight and weigh 11 stone and would like to put on a bit of weight. I eat regularly and healthy but have never being able to put on any weight. I always look like I should have that extra bit.

I started went to do some training with a local GAA team and in a few weeks lost over 1/2 a stone. Just a few weeks ago I started to do some jogging and in 3 weeks I lost about the same. I was doing about 20 mins a few nights a week maybe 3.

I have always wanted to build up a bit nothing major just add about a stone or so. Can anyone recommend a good way of putting on some weight. I eat good portions of food and eat regularly. I get breakfast 3 weetabix and will get 2 slices of toast or a small fry at 10.At lunch time I will eat a roll or chicken wrap. When I get home I will eat a dinner again a good portion and will normally have something small before I go to bed.

I am looking to join a gym and will be talking to someone there to get some advice on the best exercises to achieve my goal but would like some help on what kind of foods will be best to try build up that extra bit. The only food type I will not eat is fish everything else is pretty much in.

Thanks in advance for any help.

Crash Override

topdec wrote: »

I am 31 years old and am 5.10 in hight and weigh 11 stone and would like to put on a bit of weight. I eat regularly and healthy but have never being able to put on any weight. I always look like I should have that extra bit.

I started went to do some training with a local GAA team and in a few weeks lost over 1/2 a stone. Just a few weeks ago I started to do some jogging and in 3 weeks I lost about the same. I was doing about 20 mins a few nights a week maybe 3.

I have always wanted to build up a bit nothing major just add about a stone or so. Can anyone recommend a good way of putting on some weight. I eat good portions of food and eat regularly. I get breakfast 3 weetabix and will get 2 slices of toast or a small fry at 10.At lunch time I will eat a roll or chicken wrap. When I get home I will eat a dinner again a good portion and will normally have something small before I go to bed.

I am looking to join a gym and will be talking to someone there to get some advice on the best exercises to achieve my goal but would like some help on what kind of foods will be best to try build up that extra bit. The only food type I will not eat is fish everything else is pretty much in.

Thanks in advance for any help.

Hi there,

Off the bat I'm going to say I'm no expert but I am actually bulking up at the moment.

If you want to gain a little bit of size I would suggest that you get into weight training. Hit the weights hard and often. DO big compound lifts like Squats, Deadlifts, Overhead Press and Bench with Assitance work such as Chin ups, Pull ups, dips... that sort of thing.
Try go to the gym at least 4 days a week. You will also need to eat more. Make sure you are getting a Calorie Surplus each day. Keep eating clean like you are now but add more calories and you should bulk up a bit with no issues.

The idea is that you put on mass (muscle) and minimal to no fat. Any fat you do put on can be burned off after you've reached your goal size.

If you are training hard and eating enough, you should have no problem putting on a bit of size.