S: Gaining Weight. A journey to freedom.
FC: getting swole. | 2012 | A former methemphetamine addict's journey to getting clean and healthy. Use this guide to gain weight nutritiously.
1: Food Calorie Intake= 3000 Calories Fat intake= 40g Sugar Intake=70g Protein Intake=70g (90 to 100 grams further into the diet) | Will is 22 years old, 110 pounds, and 5'10"; he became addicted to meth at age 16, went to rehab at age 21 to get clean, and was recently released from rehab. Will is trying to gain weight to get into a healthy body weight range (anywhere from 140 to 160 pounds). His diet will initially consist of calorie and carb heavy foods with moderate amounts of fat so he can gain weight. Once he's up to 130 pounds, he will begin consuming more protein and exercising in order to make those last 10 pounds muscle. Here are meal ideas that Will is going to use on his journey to health.
2: Oatmeal with raisins, brown sugar, quarter cup whole milk, raisin, walnuts: 250 calories, 10 grams of fat, 8 grams of protein, 12 grams of sugar | Breakfast Ideas | 3 poached eggs, on two pieces of whole grain buttered toast: approximately 300 calories, 15 grams of fat, 16 grams of protein
3: Banana on whole grain toast, 2 tbsp peanut butter, honey: 350 calories, 10 grams protein, significant source of potassium, 25 grams sugar | Honey is healthier than raw sugar. | One serving of bacon with two pieces of whole grain toast: 300 calories, 10 grams of fat, 10 grams of protein | Have all of these with a glass of orange juice! 140 calories and an excellent source of Vitamins A and C!
4: MyoFusion protein shake: 300 calories, 30 grams of protein, 6 grams of fat | Post-Breakfast Snacks
5: Two cups of Greek yogurt with one cup of fruit: 300 calories, 5 grams of fat, 20 grams of protein, tons of antioxidants | Bagel with cream cheese: 320 calories, 10 grams of fat, significant carbs
6: Lunch meats contain tons of preservatives. Try making a little extra of whatever protein you have for dinner and use the leftovers the sandwiches during the week. | Nuts add a good amount of protein, carbohydrates, and healthy fats. | Lunch
7: Quinoa, a super grain from South America, is high in protein and fiber. It serves as a blank slate for almost anything you want to put with it. Substitute it for rice in stir fries.
8: More Lunch with similar nutrition | tuna salad-fish is high protein with healthy omega 3 fats.
9: calzones | Try eating more fish; it's high in healthy fats and protein. Also, substituting chicken breast for pepperoni and other unhealthy meats adds healthy, lower fat protein. If you're in a hurry to gain weight fast, eat things like cheesy calzones, which are very high in fat.
10: Post-Lunch Snacks | Get more carbs at this time of the day to make it through the rest of the day. | Bread with jam and fruit for carbs and sugar!
11: Cherish The Ones You Love
12: Shrimp is one of the best protein options. The carbs from pasta are great too. | Try eating high protein and high carbs for dinner. It should be the biggest meal of your day.
14: Make dessert healthy by getting in extra fruit you may not have had a chance to eat earlier in the day! | Dessert | Shortcake with mixed berries and ice cream.
16: Resistance training exercises like weight lifting will help to increase your muscle size, which will increase your body weight. ALWAYS stretch before and after exercise. Start with little weight and lots of repetition, slowly adding weight. Ultimately, you should be lifting your weight.
17: Aerobic exercises like running will trim fat. Focus on gaining muscle density, which translates to weights. Doing yoga will tone all of your muscles, even the ones you don't directly address in your work out, as well as stretch and relax you.
18: After a few weeks of low weight, high reps, and light jogging/walking, you can start to lift more weight with lower reps in order to build bulk. | As time goes on...
19: Taking protein shakes is vital to a healthy weight lifting regimen. Make sure your body gets the protein it needs in order to repair and build the muscles that are being used in your workout. Depending on the amount of time you work out, the average necessity is about 60-80 grams of protein daily.
20: Variety is important when it comes to working out. If you don't enjoy working out, you won't do it! Do a variety of ab workouts, which can be learned from a personal trainer, as well as different aerobic exercises- like swimming!
21: Swimming is excellent aerobic exercise, but you can target different muscle groups through the use of different exercises. Try this (or any variations on it you come up with!) to work your core: | - 5 x 50m sprint freestyle (change strokes as desired) - Rest with 20 seconds (hydrate if needed) - 5 x 100m sprints -- any stroke - Rest 40-60 seconds The remaining time of your hour, swim at regular pace non-stop for 15-30 minutes Organize other workouts by adding kickboard / underwater swims too
22: Do 5 sets of 5 reps of 130 pounds on benchpress. | After the benching sets, do 3 sets of 15 pushups and 15 situps.
23: Do 40 lunges, lifting a 30 pound dumb bell with the opposing arm (if you're lunging with your right leg, lift the weight in your left arm). | Purchase a curlup bar (you can get them super cheap at almost any health or wellness store) and install it in a sturdy door frame.. Do 3 sets of 8.
24: Do 8 reps, 3 sets of 135 lb squats | Do 3 sets, 12 reps of 150 lb dead lifts
25: Do 3 sets, 15 reps of 20 lb dumb bell tricep curls. | Do 3 sets, 10 reps of 20 lb "lawnmowers."