gaining weight???

Discussion in 'Dieting / Supplement Discussion' started by matyboy, Oct 19, 2005.

  1. matyboy White Belt

    Oct 16, 2005
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    I was curious. Does anyone know how many more calories you need per day to gain one pound? and once you get to your ideal weight do you have to keep those calories or can you go back to what you were doing? may be a dumb question but curious.
  2. Chad Hamilton Amateur Fighter

    Feb 17, 2005
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    good of our many scientists should be here shortly to answer your question.
  3. #1can Blue Belt

    May 22, 2005
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    I once read an article on exactly this, how many calories constitute one pound of body mass, and it came with recipes for shakes containing one pound worth of calories. That was long ago, however.
  4. knight Brown Belt

    Oct 9, 2003
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    Dordrecht, The Netherlands
    'The following is from an old newsletter I received from Ryan Lee. Hope this helps!!!!!!!:

    Dear Joey,

    Here are we receive so many
    emails about nutrition, I thought it would be a
    good idea to post a recent discussion in our
    members-only forum about sports nutrition,
    weight gain and young athletes.

    I've posted the entire thread, unedited
    for your reading pleasure.

    Ryan Lee

    We have several athletes that need weight gain.
    The high calorie food diets we have them on
    are very hard for them to consume that much
    food. Does anyone know which weight gain
    supplement would be best for us to recomend
    to athletes as young as 12 thru. age 22 yrs.

    TNT - i have a similar scenario, w/ a very under
    weight athlete - and i am going to implement an
    idea that larry jusdanis uses w/his football players

    i am giving this athlete a sheet which has
    blocks for monday through sunday, 6 blocks
    each day

    each block must be filled w/ a meal..they
    eat breakfast, lunch, dinner, and inbetween
    each meal, there is snack 1, 2 and 3 = a total
    of 6 blocks

    end of the week they must hand in the sheet
    w/all the blocks filled

    i am not big on any weight gain products,
    as many are high sugar, empty calorie money

    snacks such as PBnJ sandwiches, trail mix,
    extra milk through the day can sure
    they avoid cardio and encourage rest so they
    can grow..

    of course, i am not nutritionist, but i emphasize
    constantly post workout nutrition - kids that
    train w/me bring a meal w/them or a protein
    shake so they can ingest good after they train

    --educating our athletes and giving them the
    sheet to fill out can make them more
    responsible for better eating habits

    hope i helped a bit!

    zach makes excellant points!!! post workout
    nutrition being a priority for my pt clients or
    athletes. but its a fact if your trying to bring
    weight up, and whole food isnt a viable option,
    you have to supp. with manufactured foods.
    i work pretty closely with a supp store owner
    to make sure my clients are getting the best
    stuff avail if thats a road they choose to go...a
    good "gainer" that has a very low sugar
    content is cytogainer...its not real food, but
    if they use it as a supplement to their real food
    it can be an invalueable tool--but keep in mind,
    gainers are much more expensive than straight
    protein supplements.

    like zach, im no nutritionist, but i feel its
    important to learn as much of this stuff as we
    can, as most clients just wont seek nuitrition
    advice from RD's or nutritionists. keep it simple
    and safe...

    by the way, PB&J's, trailmix(cheap from costco),
    boiled egges, whole milk, almonds, bagels...
    are all excellant way to have portable whole
    food snacks with you all day long.

    I am all for the weight gain within reason, but
    let's watch how much and how fast with a
    developing athlete (especially during puberty).
    Also, I would probably not counsel a developing
    child to "avoid" cardio, maybe just limit it.

    Let's all remember that the body of a child is not
    relatively static like that of an adult, and that
    one of the keys to dealing with this population
    is taking a holistic approach. Approaching
    weight gain in a developing teen as a singular
    goal may not be such a good idea. Anyone
    else want to weigh in on this? Chris Scarborough?

    im just guessing, but maybe zach meant
    avoid, "aerobics." which as a generality is a

    yes, my apologies - a lot of kids still espouse
    to distance running or "cardio" as part of their

    - if a kid wants to gain weight, i like the ideas
    you posted brian - eggs, milk, trail mix - not that
    they are being force fed - but, they will begin
    eating regularly, like an athlete should - and
    young athletes who are normally quite active -
    wont need to worry about gaining fat -
    esepcially if they are on a solid strength training

    that being said - kids are kids - i am not one
    to harp on them w/do this and do that demands
    - i do educate them though, and i always ask
    them what they are gonna do when they get
    home - they always answer, post workout
    meal - so they are getting in the groove and
    applying a very important part of the total

    giving them a list of foods that they should
    choose from also helps..their main meals
    are with solid foods, and the snacks include
    the trail mix, bagel w/cheese, PBnJ - extra
    milk during the day

    and, a solid strength training program will
    surely help improve weight gain - obviously
    due to the increase of muscle

    that being said, chris scarborough has
    a set of audio interviews on his site
    where nutrition is discussed for young
    athletes, it's awesome, if you don't have
    them, they are definitely awesome,,i listen to
    them repeatdely b/c i train young athletes!

    excellant, excellant points...with kids its all about
    good habit forming. continually reinforcing the
    things you want them to do, and little by little,
    they will make better choices, then even better
    choices, the better still choices... keep it, zach!

    I also recommend Products by Beverly's
    International. They have a product by the
    name of Muscle Providor (Protein Supplememnt)
    which I combine with the Athlete's Smoothies
    Book Ryan provides. It's a way to get my
    younger Athlete's to supplememnt a couple of
    meals daily with taste they enjoy.

    I feel that there's this image out there about
    weight gain that sends the wrong message to
    today's athlete. The typical "he needs another
    good 10 pounds on him and he'd be great" is
    nothing more than a stupid suggestion in my

    Is there some golden rule out there that
    says if Athlete X gains 10 pounds or more
    that they will automatically be a better
    athlete? I haven't seen it, read about it, or
    seen it in practice by anyone I know in S&C
    circles. I feel there's much more to athletic
    potential in evaluating performance numbers
    and workout results, than there is in looking
    at a weight scale for success.

    I could care less if the kid gained 10 or 15
    pounds, if he ain't performing well, those 10
    pounds are worthless to him. This 'bigger is
    better' mindset is what causes all these kids
    to seek supplements to 'get an edge'
    somehow, plus these kids also look to Muscle
    & Fiction bodybuilding magazines for what
    they think are sports performance programs
    (because MLB player Joe Athlete has his
    killer bicep workout in it). I think we need
    to stop worrying about scale weight and
    bench press numbers and more about
    the performance, recovery, and rest
    that today's excessively active athlete
    needs. (Female ACL injuries are just one
    cause of today's excess of activity for
    athletes, IMO)

    If it sounds like I'm 'going off' here,
    I apolgize, but I put up with questions each
    day from HS kids who ask me about
    protein powders and creatine and other
    stuff, and these kids play 15 games of
    basketball tournaments in 4 days, and I'm
    expected to help them perform well when
    their coaches force them into all this activity
    they don't need. Just gets to be frustrating.
    Rick Karboviak

    i would also ask, why do they need to
    gain weight? is it just weight that your trying
    to increase or is that just a general way of
    saying they need to get much stronger. how is
    their weight to strength ratio now?

    Here is my take on the matter...there's scientific
    jargon or great periodization plans here. I will
    speak from personal experience and professional
    experience. Athletes that want to gain weight
    forget that it takes..drumroll please.....TIME!

    I love checking out nutrition plans and
    exercise programs that promise 10 pounds in
    5 weeks. So many factors go into gaining
    weight...just as the goal is losing weight.
    Nutrition plays a big part and careful planning
    of the exericse program. And finally...time.
    Just be patient and the size will come!

    good point rick - in my case, i have a kid
    who is very below the lowest weight class --
    even though he won a state championship
    last year, it was in the kids states (where they
    wrestle against same age - weight class),
    so he was able to wrestle kids his weight,
    entering high school, no matter how good he is,
    he needs to add quality muscle - which, comes
    along w/ a quality nutrition regime -

    here are some of my examples - last year,
    2 kids in the area entered high school
    weighing 87 - 90 lbs,,the lowest weight class
    is 103 lbs, so they were approx 15 lbs below
    the weight class

    both of these kids were NATIONAL champs,
    best in the country for their age and
    weight (in the 80 and 85 lb classes the
    previous yr) - they did well as freshman,
    but, due to the difference in size w/the
    other kids, they did not make it past the first
    round of the region - what happens is
    sometimes, when weight is a factor, the stronger,
    lesser skilled athlete came out on top - so it
    was a tough freshman yr for them

    good news, both of those kids have gained
    quality muscle and are now maturing
    physically - and will be in the 103 and 112
    weight class as solid as can be

    it's part of our job to educate the parents
    as well - b/c some parents are over
    zealous and want their kid gaining a ton
    of weight in a short time, often an
    unattainable goal - like 20 lbs over the

    sometimes a kid is underwieght due to
    their poor nutrition habits, fast food
    every day, cereal for breakfast or
    some other high sugar empty calorie
    food - once nutrition is fixed their muscle
    starts coming quickly and their
    performance improves as well

    i'm excited right now,,i have this kid
    who is starting to eat properly (was eating
    fast food every day) and he is strength
    training w/me 2x week, i'll keep every
    one posted on his progress - his work
    outs last 30 minutes, followed by
    some sled dragging - very basis exercises!

    once again, regarding weight gain - if an
    athlete eats clean and trains properly,
    he'll put on quality muscle rather easily,
    esepcially once the good eating habits kick in...

    check out joe defranco's web site, he has
    an article called west side for skinny's a good one!

    i know everything i said you guys all
    know - but, just chiming in!
    --zach :)

    I like this particular post because it fits
    in nicely with many of the situations I
    deal with on a daily basis. From my
    experience, young people who want/need
    to put on weight fall into three distinct
    categories: 1) Want to look bigger and
    more "cut". These are sometimes kids
    who are good athletes, but want to
    look good at the beach as well. They
    are the hardest to convince that added
    muscle doesn't necessarilly equal
    added performance. Nothing wrong with
    looking, as long as performance isn't

    2) Want to gain weight because they
    think it will help them in their performance.
    They usually need more information
    about both playing smarter and not
    harder and increasing the technical aspects
    of their chosen sport. By working on
    mechanics and technique, many times
    they find that added weight is not so necessary.

    3) Want to add weight because the coach
    or Dad wants them to. These are the
    toughest to work with because they have
    an outside influence doing the thinking for them.

    In all of these situations, some need
    added weight/strength gains and some do not.
    You must consider the maturation process
    individual by individual. Some kids grow
    slower and progress physically more
    slowly and therefore add weight/strength
    less quickly than their genetically gifted
    counterparts. I have a D1 baseball player
    (shortstop, freshman to college this year)
    who has weighed 175 for 2 years. He
    turned 18 about 6 months ago and has
    just now begun to add weight. His
    strength has increased, his performance
    improved and now his body has decided
    to catch up. Go figure. Each kid is different
    and must be addressed as such.

    I hope you enjoyed this special post.

    Ryan Lee
  5. Cyclic17 Yellow Belt

    Jun 11, 2003
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    This is kind of vague, and there isn't a "one size fits all" answer. If a 105pound woman ate 5000 calories, she'd gain weight. If an NFL lineman ate 5000 calories, he probably wouldn't notice a difference. Everyone's metabolisms are different.
  6. matyboy White Belt

    Oct 16, 2005
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    thanks to knight. appreciate it.
  7. Madmick Zugzwang Staff Member Senior Moderator

    Jun 13, 2005
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    3,500 calories.

    Yes, it depends on your size and metabolism that constitute your RMR (Resting Metabolic Rate) as well as your level of activity, but once you have determined how many calories you required daily to sustain your current weight, every 3,500 calories above or below that will equal one pound.

    Of course, you have to spread this amount out. If you deprived yourself this many in one day, your metabolism would slow to accomodate the dramatic shift in intake; if you take in 500 calories a day over what you need to sustain your weight, you will gain a pound a week. How much is fat and how much is muscle depends on the nutritional value of the food you consume, the quality and intensity of your workout routine, the amount of rest and sleep you get, and genetics.

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