How to Gain Weight?

• livspore2006

  11 Jan 07, 18:11

  I'm 175cm and weigh 61kg and in my forties. I fear I may suffer osteo when i grow older. So I want to put on some bulk. Can someone share a plan to move up to maybe 63kg, 65kg and eventually 70kg? tks.
• JoBonez

  11 Jan 07, 18:52

  to prevent osteo, you need more calcium in your diet, this is very important if you plan on consuming high amounts of protein.
  
  to build mass, you might need to up your calories, especially protein to aid muscle
  growth.
  
  do exercises like squats, dips, chinups, any compound excercise will help, just make sure to train all parts of body, it will help you reach your goals sooner.
  
  btw , what i said may not be fully correct, im still consider myself a beginner in this field
• OPT

  11 Jan 07, 20:36

  Not bad advise at all.
• Simon Dean

  14 Jan 07, 17:37

  refer to my sticky, "basic exercises"
• leo-kun

  14 Jan 07, 17:40

  eat more carbo
• Simon Dean

  14 Jan 07, 17:43

  you can try 6 meals a day
  
  3 BIG for Breakfast, lunch and dinner
  
  3 small for inbetween meals
  
  Of course eating more doesnt give you the liberty to eat junk food.
  
  Select in priority
  
  1)Steamed/grilled/ 2)Stir-fried
  
  Increase your meat intake and carbohydrates(i mean things like wholemeal bread/oats/brownrice/yam/sweet potato not any other carb)
• livspore2006

  16 Jan 07, 14:58

  Tks for all the advice on the food. 1 more question: are we able to store the calcium that we take or it comes out along with our sweat and urine?
  
  Not sure if anyone can share on the exercise plan part too?
• alexkusu

  16 Jan 07, 20:13

  Originally posted by livspore2006:

  Tks for all the advice on the food. 1 more question: are we able to store the calcium that we take or it comes out along with our sweat and urine?
  
  Not sure if anyone can share on the exercise plan part too?

  calcium can be binded by oxalic acid in your system and comes out as kidney stones
• popikachu

  16 Jan 07, 20:24

  want to get fat?
  
  the truth is fats is usally unhealthy!!!
  
  so now you want to get fats or get heavier?
  
  they are 2 different thing!
  
  go gym, train up your muscle...
  muscle is heavier then fats!!!
  
  this way, you can become healthier and heavier...
  
  so now i ask you the question again...
  wants fats?
  or muscle?
  
  NOTE: not all fats are bad... fats like omega fats found in fish is good for health! drink more milk too! and btw, you weight is just nice man!
  
  no offence,
  jus a kid...
• alexkusu

  16 Jan 07, 20:26

  lose weight and lose fat different story
  
  and vice versa