Does anyone have any tips for gaining and maintaining weight?

2016-03-20T13:51:41-04:00

Does anyone have any weight gaining and maintaining weight tips?
I am 25 and workout regularly, I have tried protein shakes, but honestly cannot stand the taste of them. Is there any alternatives, diet plans, workout plans that may help me gain weight? I weight around 119 and want to get back up to 132. After I had my son three years ago I have constantly struggled to keep weight on.

Response by PO1 Private RallyPoint Member made Mar 20 at 2016 1:57 PM

2016-03-20T13:57:10-04:00

The program I have been following for a year now along with the supplement plan that I got introduce to by a good friend has changed my life. I have been maintaining my weight where I like it and have been killing my PRs in the gym, not to mention my recovery time being cut in half. Hit me up.

Response by MCPO Roger Collins made Mar 20 at 2016 2:15 PM

2016-03-20T14:15:18-04:00

You are one of the few of us. My Doctor says eat more high calorie foods and two "Boost" or equivelant protein drinks.

Response by SPC(P) Alexandra Hinds made Mar 20 at 2016 2:16 PM

2016-03-20T14:16:31-04:00

Lucky for you, you are having troubles putting the weight on rather than losing it. Being that I also go to a gym regularly, I would recommend doing more workout regimes with heavier weights or free weights for muscle gain being as though muscle weighs more than fat. Dedicate each day to a different weight class. One day for legs, another for chest, biceps, triceps, back, etc. I have a workout plan a fitness friend of mine gave to me. If you would like I can post it in the comments section and you can test it out for a few weeks and see how it is working for you. There are also a lot of great workout plans dedicated to the lucky individuals like you looking to put a little more weight on. Also, nutritional plans developed to help.

Response by SSG Private RallyPoint Member made Mar 20 at 2016 2:16 PM

2016-03-20T14:16:39-04:00

A rule of thumb that I follow and it works for me is to take in more calories than you can burn. For example, let's say you're taking in 2,000 calories throughout the day then go to the gym and burn 1,500, next time try to take 2,500 calories.

Response by Capt Private RallyPoint Member made Mar 20 at 2016 2:33 PM

2016-03-20T14:33:36-04:00

Well, I used to weigh 145. Now 255. Secret is get older.

Response by CPT Private RallyPoint Member made Mar 20 at 2016 2:35 PM

2016-03-20T14:35:16-04:00

SPC(P) Private RallyPoint Member Pizza with lots of cheese.

Response by SSG Private RallyPoint Member made Mar 20 at 2016 2:37 PM

2016-03-20T14:37:07-04:00

Try incorporating a couple of tablespoons of peanut butter in between meals for some healthy weight gain.

Response by MAJ Ken Landgren made Mar 20 at 2016 3:08 PM

2016-03-20T15:08:54-04:00

Are you in fear of your career at your current weight?

Response by PO2 Private RallyPoint Member made Mar 20 at 2016 3:35 PM

2016-03-20T15:35:20-04:00

How tall are you

Response by CPT Mark Gonzalez made Mar 20 at 2016 4:11 PM

2016-03-20T16:11:27-04:00

You may be able to see one directly, but if not go to your PCM and get a referral for a dietician. They will be able to get you free, expert advice. In the meantime start logging your intake.

Response by CW3 Private RallyPoint Member made Mar 20 at 2016 4:17 PM

2016-03-20T16:17:38-04:00

Try to stick to real food as much as possible. Try better food choices if you cant eat more quantity. While a person trying to lose weight should stick to fish and chicken, you should have more red meats on your diet. They pack a lot more calories per serving. Keep in mind that eating to look fit is not always the healthiest choice.

Response by Sgt Tom Cunnally made Mar 20 at 2016 4:33 PM

2016-03-20T16:33:07-04:00

Weight gaining.....

You can increase your caloric intake by eating bigger meals three times a day & having snacks between meals but you may be so active or super active that your metabolism is off the charts and you are burning more calories than you consume?????

But rather than having some so called experts here suggest weight gaining I suggest you see a doctor or credited dietician.

Response by SGT David Townsend made Mar 20 at 2016 5:44 PM

2016-03-20T17:44:43-04:00

I PT daily, what I have found out is an increase in protein with a calorie increase.

Response by MSG Private RallyPoint Member made Mar 20 at 2016 6:13 PM

2016-03-20T18:13:18-04:00

keep up the work outs increase the diet, breakfast , mid morning snack, lunch, mid afrtnoon snack, dinner, maybe light snsack before bed, blend yor intake with protien, carbs and fat, to gain you must increase intake vs output but do it right

Response by LTC Private RallyPoint Member made Mar 20 at 2016 8:19 PM

2016-03-20T20:19:55-04:00

Guinness has always worked for me...especially if I chase it with a T-bone. I assume you have had routine blood work, including thyroid studies?

Response by LTC Yinon Weiss made Mar 20 at 2016 8:52 PM

2016-03-20T20:52:42-04:00

If you consume more calories than your body needs, you will gain weight. There is nothing around it. I suggest using a smartphone app, like MyFitnessPal, to track your caloric intake. If you give it your current weight and your goal weight, it will tell you how much more (or less) you have to eat each day. It also gives you a lot of self-awareness about the caloric value of what you do eat. I definitely recommend it: https://www.myfitnesspal.com/

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Free online calorie counter and diet plan. Lose weight by tracking your caloric intake quickly and easily. Find nutrition facts for over 2,000,000 foods.

Response by SSG Richard Reilly made Mar 21 at 2016 10:32 AM

2016-03-21T10:32:07-04:00

Peanut butter. As are regular snack...however you need to watch it. I use to run marathons and once I got hurt my metabolism got crushed. I gained 60+lbs.

Response by CSM Private RallyPoint Member made Mar 21 at 2016 10:47 AM

2016-03-21T10:47:35-04:00

SPC Ehinger, have you tried Paleo eating. It is a healthy form of eating which focuses on eating meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. So when you go and shop at the grocery, you shop on the outside of the store and stay away from the middle isles. Also, what does you routine consist of. Are you doing too much cardio, are you lifting heavy with light reps or lifting light with many reps. There are many plans out there and workout routines, you just need to find one that works for you. For me, I drink a protein shake in the morning (chocolate soy milk with chocolate whey protein, a banana, tsp of peanut butter and tsp of casein). Prior to bed (30-45) I drink whole milk with 1 1/2 scoop of casein. Morning time I usually have 4 eggs (scrambled), bacon (turkey bacon), and café. Lunch, I have chicken breast, cauliflower rice, and beans; dinner will consist of whatever is on the table. Once again, look at what works for you and make your own adjustments to what might be the best course of action for you. http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Response by Capt Private RallyPoint Member made Mar 21 at 2016 1:08 PM

2016-03-21T13:08:16-04:00

Lift weights. Higher weight, fewer reps (5-8). Do less cardio outside of circuit workouts and ensure you take your protein within your anabolic window (30-45min after working out).
As far as the protein shakes, not all of them are created equal. Some taste good but have too much fat or lots of creatine (puts water in your muscles and can actually damage your body if you're not drinking lots of water). Others taste bad and others give you bad gas that clear buildings better than CS. Try out Cellucor Cinnamon Swirl Whey protein. It tastes like the milk left in your bowl after you eat Cinnamon Toast Crunch cereal. Ensure that you're taking 1g of protein per lb of body weight.
Look on bodybuilding forums about "bulking". You'll build muscle and fat and put on more eight. Bodybuilders then do a "cutting" phase with low weight, high reps, and more sets along with high-intensity interval cardio.

Any long-distance runs and similar low-intensity cardio will kill your gains. Don't listen to these other comments about eating garbage. Concentrate on building muscle since that's the intent of the weight limits anyway.

Response by SCPO Private RallyPoint Member made Mar 21 at 2016 2:05 PM

2016-03-21T14:05:49-04:00

Weight gaining? Hell, just follow me around my kitchen. I grill year-round, too!!!

Response by A1C Melissa Jackson made Mar 22 at 2016 8:29 AM

2016-03-22T08:29:43-04:00

I reccomend eating a bunch of unhealthy processed food. That was the route I took for many years, And I have found that getting it to go away is quite a struggle! The key to LOOSING weight is to eat at least 75 grams of protein (or more) every day- those shakes are pretty gross, so get your grams fron other sources- meat, fish, edamame, eggs- etc. then focus on the fats- those usually come right along with your protein. If you are hungry have some dairy or something. THEN have a carb or two. I have found that if I am going to eat something I look at the label, and if there are more than 4grams of sugar- I leave it alone.

I would think that such a diet would probably increase your muscle building ability since you work out, and I can say that after my doctor gave me this diet to follow I started to feel FAR more energetic and the excess weight for the most part just fell right off. I wonder if this method might give you a boost to build more muscle, and thus more weight?

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2016-03-22T09:08:50-04:00

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Response by MSG Michael Jackson made Mar 22 at 2016 9:36 AM

2016-03-22T09:36:53-04:00

First of all what are doing to gain weight. If you are training to maintain a healthy body, don't just eat a lot of fattening foods to gain weight. As someone else mentioned eat a lot of peanut butter incorporated with a good workout plan to build muscle instead of fat. Milk is also a good source of intake for weight gain.

Response by CPT Chris Duff made Mar 22 at 2016 10:10 AM

2016-03-22T10:10:47-04:00

Weight gain, like weight loss is a simple equation: more in than out equals weight gain; more out than in equals weight loss. What kind of workouts do you do? If they are primarily cardio then that may be part of the issue. Shakes are a waste of time and money - calorie dense foods, but good nutritional quality: nuts, meats and cheeses, etc. Graze or snack as well as meals. What is slightly concerning is that your weight issue started after the birth of your son, usually loosing weight is the issue. There may be some kind of metabolic imbalance or other condition that was set-off by your pregnancy - might be worth consulting with a doctor to rule that out.

Response by PFC Ashley Simmons made Mar 22 at 2016 10:50 AM

2016-03-22T10:50:18-04:00

There's a website called "eat to perform" that may have some useful advice for you. I've seen them address a multitude of weight issues, including helping people who need to gain weight.

Unfortunately, a lot of people still think that weight loss and weight gain is as simple as "calories in" (for gain) or "calories in & calories out" (for loss), not taking into account the biochemistry and metabolism issues a person may have going on.

While that approach may work for normal people, you sound like you have a very high metabolism and need to take a different approach to gaining weight and maintaining that weight.

Best wishes to you!

Response by CW4 Angel C. made Mar 22 at 2016 10:59 AM

2016-03-22T10:59:51-04:00

I have female family members that struggle with this but they haven't cracked the code. I'd eat more carbs and switch to a mass shake vs a protein shake. Maybe if you drink coffee cut down on it as it can speed up your metabolism and make you a more regular to the bathroom. Rest more between workout, do less reps with more weight, cardio no more than 3 times a week, and eat 4-6 smaller meals vs 3 main ones. Good luck!

Response by TSgt Private RallyPoint Member made Mar 22 at 2016 12:49 PM

2016-03-22T12:49:31-04:00

Track your calories now, like others have said, Myfitnesspal is great for it. Track for two weeks and see what your average daily caloric intake is now. Add 500 calories daily, and you will gain weight. 500 extra calories a day will get you approximately one pound per week (results may vary). Don't add too many calories or you will gain too much weight, and gain too much fat. The whole key is to track calories accurately, maintain awareness of your weight, and adjust as needed.

I went from a skinny 120 to a slightly less skinny 175 just from this. It's hard to gain weight, but it is possible with discipline and a good diet.

Good luck!

Response by SSG Jayne Reed made Mar 22 at 2016 1:20 PM

2016-03-22T13:20:04-04:00

How tall are you? Are you *losing* weight or just trying to gain? If there's no medical issue, you might consider staying the way you are and ignoring the "skinny-shamers" who tell you that you need to eat a cheeseburger. As others here have said, age will do it for you.
It did for me.

Response by SSG Jayne Reed made Mar 22 at 2016 1:20 PM

2016-03-22T13:20:42-04:00

Response by CW2 Michael Berthiaume made Mar 22 at 2016 3:03 PM

2016-03-22T15:03:07-04:00

I am retired Army and an Avid fitness enthusiast. I totally love Beachbody workouts and they come complete with Nutrition guide and full support. The guides have complete recipe and meal plans and as a veteran you can get great discounts on all our programs and Supplements. Happy to help you look into a program if interested. http://michaelbert08.myfitbodybiz.com/

Home - Great American Fitness

Response by MSgt Private RallyPoint Member made Mar 22 at 2016 3:17 PM

2016-03-22T15:17:57-04:00

increase protein and healthy caloric intake. may want to throw in some carbs (rice/bread/pasta) regularly as well. you're still young so your metabolism may be pretty high and make it harder to gain/maintain, but it can be done.

Response by SSG Sofie Martinez made Mar 22 at 2016 3:53 PM

2016-03-22T15:53:04-04:00

I had the same problem all three times I had my kids. It was just a high metabolism. It also may be stress. Have your thyroid checked though. It may just be a slow process in gaining your weight back. now I'm 49 and trust me my thyroid slowed down. Lol

Response by A1C Lisa Casserly made Mar 22 at 2016 5:30 PM

2016-03-22T17:30:50-04:00

Oh, how do I politely say I hate you? Lol. I didn't even know it was POSSIBLE to have your trouble! After I had my kids, I gained a ton of weight. Like, 140 pounds. Seriously. I am fighting the other side of that battle, trying to get rid of it. I have now lost 65 pounds, but have a long way to go.

Response by SSgt Quinton Phillips made Mar 22 at 2016 5:56 PM

2016-03-22T17:56:29-04:00

I ate way to many more and the decent food while being deployed I have lost weight since I got out

Response by SPC Brian Stephens made Mar 22 at 2016 8:41 PM

2016-03-22T20:41:07-04:00

Earlier in the year, I dropped a lot of weight. Not because I wanted to, though. I had a Crohn's flare up last year. The same thing kept me from reenlisting more than twenty years ago. Anyway, I was on a two-month run of Prednisone (which is really what did the trick-and no, you should not be on that). If you want to gain weight, load up on the carbs. Pizza with lots of stuff on it. Peanut butter and whiter breads, Potato Chips and Cheetos. My favorite is loaded baked potatoes with Chunky Corn Chowder poured over them like gravy with loads of cheddar cheese and bacon bits on top. I also like to make pasta. I put a quarter-dark meat piece of chicken on a plate. Then I cover that with pasta, a whole chopped tomato, mushrooms and sliced olives, pour over all that the meat sauce (Classico Sausage & Peppers), cover that with a ton of grated Cheddar Cheese and upend a bottle of Parmesan until the plate is white. That is seven pounds of food right there. Eat like that and you will make 13 pounds back in a little while.

Response by Cpl Jennifer Slover made Mar 22 at 2016 10:14 PM

2016-03-22T22:14:37-04:00

I had to gain weight (from 108 to 112) to get into the Marine Corps. and while in boot camp fell below my minimum, often. I loaded up on the carbs and McDonalds milk shakes to gain the weight I neede to get in. In boot camp they gave me double rations. I struggled with my weight for a few more years until I started bodybuilding. Increased weight in my training regimen helped me bulk up. I'm almost 50 now and weight a comfortable 128. Though I'm trying to go the other way, as I'm not as active as I used to be. I just use less weight in my exercise regimen and increase the reps to stay toned.

Response by Cpl Jennifer Slover made Mar 22 at 2016 10:24 PM

2016-03-22T22:24:36-04:00

I had to gain weight (108 to 112) to get into the Corps and dropped below my minimum often during boot camp and out in the fleet. I ate a lot of carbs and McDonals milk shakes to get in. Then I was put on double rations. I later incorporated weight training into my workout regimen by increasing the amount of weights I lifted to bulk up. Now I'm almost 50 have 2 adult children and am not as active so I decreased the weight amount and increased the reps to stay tone. I weigh 132 and still look great in a bikini! Semiper Fi

Response by SPC Michelle Nelson - Thompson made Mar 22 at 2016 10:26 PM

2016-03-22T22:26:15-04:00

At 20 I was 5'10” and 123. I was completely healthy and just had a metabolism that wouldn't quit. First, get a check-up to be sure there's no medical reason for it. Especially hormone studies since it's post pregnancy. That is the most important step before doing anything else. Then talk to a dietitian and follow the rest of of the suggestions. It's best to balance calorie intake with exercise. You really have to track it to be sure you're not using more than you're taking in. Don't worry, as you get older you'll be spending time trying to keep it off then time trying to lose it :)

Response by PO2 Michael Henry made Mar 22 at 2016 10:47 PM

2016-03-22T22:47:41-04:00

Basically it is a battle between calories in vs calories burned. To gain weight, eat more than you burn. Find out what you burn on a daily basis and aim for a higher intake of a few hundred calories past that to be safe. I used Muscle Milk protein shakes after a hard workout or day at work, to ease the soreness. Make sure you are adding muscle and not fat. Increase your protein intake with lean meats and nuts. Nuts are higher in fat BUT not all fat is bad for you. Nuts are full of good fats. Just be careful because Father Time will start interfering and soon it will be a case of trying to lose weight rather than gain. Find a professional personal trainer and get further advice from them. Don't go to the bodybuilders at the gym. What worked for them may not work at all for you. They may also be taking stuff that could get you in trouble.

Response by PO1 Gregg Mundy made Mar 22 at 2016 11:49 PM

2016-03-22T23:49:54-04:00

SPC Ehinger, Not knowing your height, and if you are hitting the weights or not. First being only 119 lbs you probably can eat anything you want. I would tell you to find a protein shake you LIKE because it takes protein to build muscle. Hit the weights HARD and heavy, six to ten reps, three to four sets to start with. Also make sure you get you some Amino Acids cause you're going to need them. Good Luck!!

Response by SFC Ethan Graves made Mar 23 at 2016 7:28 AM

2016-03-23T07:28:51-04:00

Don't do anything. The older you get, the easier it is to put on weight. Right now is the time to monitor "what" type of foods you eat so you can know which foods to quit eating when you are older because of easy weight gain or medical issues (IE. Diabetes, Cholesterol, etc...). Sorry to be such a bummer but the aging process is a "train wreck" when trying to maintain a fit body.

Response by CSM Private RallyPoint Member made Mar 23 at 2016 1:17 PM

2016-03-23T13:17:23-04:00

SPC,
Hope you are doing well; one of things that I have always seen done for good weight gain is adding bananas to your diet if protein shakes are not an option; one of my former soldiers was an amateur body builder, and he started out very thin for his height, his trainer had him on 3 or 4 bananas in between each meal. He was able to pack on 25 pounds of muscle with this method; obviously, he was in the gym daily.
Another option would be to contact James Harris, MPT, PC at Performance RX, LLC in St. Louis, MO; I have worked with him on and off over the past 6 years; he got me ready for the World Championships in 2011, as a member of the US National Action Shooting Team. He trains professional, amateur, and operational athletes (military) regularly, here is his email: [login to see] ; use my name, CSM Mark Quinn, and I'm sure he'll give you some pointers on what and how to do it; good luck and please let me know how it goes.

Response by SSG Private RallyPoint Member made Mar 23 at 2016 4:39 PM

2016-03-23T16:39:04-04:00

I wouldn't rush it... Time s on your side.

Response by LTC Private RallyPoint Member made Mar 23 at 2016 7:16 PM

2016-03-23T19:16:48-04:00

My wife is trying to do the same thing; I am not sure where you are stationed, but if you have access to an Army Wellness Center they can definitely help. The Wellness Center will be able to check your basal metabolic rate, your body composition (using the "Bod Pod", super accurate) and work on meal-plan strategies to help you out.

In my wife's case, they had her download "MyFitnessPal" (free app) to her phone, and had her increase her daily caloric intake. The key for her is tracking what she eats. She likes Crossfit, so she burns a lot of calories, and hopefully this plan gets what she is looking for.

(As a 42 y/o, I am working at the opposite side of the problem...wish I were in your shoes!)

Response by SPC Bhawna Oberoi made Mar 23 at 2016 9:16 PM

2016-03-23T21:16:04-04:00

It might be your thyroid. Also, sometimes eating too much protein makes you loose weight. Try eating Carbs and sugar for a while .

Response by SPC Bhawna Oberoi made Mar 23 at 2016 9:18 PM

2016-03-23T21:18:02-04:00

Try eating some sugar products and keep off the protein. Some time eating too much protein can make you loose weight. Eat late at night. Also, it might be your thyroid

Response by PFC Ed Campbell made Mar 24 at 2016 12:18 AM

2016-03-24T00:18:18-04:00

There are as many weight gain formulas on the market as there are for weight loss. A friend was turned down for low weight when she tried to join the Army and the recruiter told her to eat a lot of bananas It worked very well and she was able to pass the physical after some 6 or 8 months.

Response by MAJ Private RallyPoint Member made Mar 24 at 2016 5:22 PM

2016-03-24T17:22:02-04:00

Besides eating right throughout the day/week....do cardio on an empty stomach in the morning. Burns off blood sugar then goes straight to fat burning. If you eat before then its a lot more blood-sugar to burn before your body gets to the fat burn.

Response by MAJ Private RallyPoint Member made Mar 24 at 2016 6:27 PM

2016-03-24T18:27:08-04:00

I answered this completely backwards...my apologies. Deadlifts and squats put on weight. Many workouts out there, keep it simple, too much counting is not necessary. But eat clean carbs/protein, not junk!

Response by MSG Private RallyPoint Member made Mar 24 at 2016 7:41 PM

2016-03-24T19:41:15-04:00

Try supplementing between meals with a supplememt called karbolyn or vitargo. Its pure healthy carbs. Sold at the vitamin shop and sometimes gnc. Most people will claim that protein is best for gaining weight and while it helps it come 2nd to carbs. Your daily diet should include 3 normal meals a day that are carb heavy such as oatmeal, peanut butter toast, rice, and mashed potatoes. Then drink ur carb supplement twice a day, once between breakfast and lunch and thw other between lunch and dinner, or save one for a nightime drink before bed. You might have to adjust and play around with it a bit because un-used stored energy turns into fat so make sure you are exercising regularly as well. Good luck

Response by CW5 Private RallyPoint Member made Mar 25 at 2016 9:19 AM

2016-03-25T09:19:13-04:00

I recommend going onto body building.com and follow there guidelines. It is a wonderful site! How ever, you must be diligent on diet. My wife is a personal trainer and we use this site all the time. Good luck!
CW5 Gary Yeager

Response by SSgt Daniel Reed made Mar 28 at 2016 2:52 PM

2016-03-28T14:52:48-04:00

My dad (WWII Navy) was a skinny 150 - 170 lb at 6'. He got up to about 170 when he was older. He was diagnosed with cancer at 75 yrs old and started to lose weight and got down to about 110 lbs. I don't know who suggested it but, among other things he would drink 3 or 4 chocolate shakes per day. He added one or two raw eggs and mix it up. I tried it and it tasted pretty good. the egg is what they used to use to put in chocolate shakes to make it taste like a malt. He never got back up to his regular weight before he passed but he did gain weight.

Response by SSgt Paul Esquibel made Apr 3 at 2016 3:00 PM

2016-04-03T15:00:36-04:00

Well first understand that for a woman to make the type of gains you want it's going to take a long time due to the fact that your body does not produced the same amount of testostorone as men. With that said if your'e looking to gain mass and can accept the fat gain that comes with mass then this is what's best:
Compound exercises only, this way you utilize several muscles at a time, rep range is is 3-6 reps for upper body with 3-5 minutes breaks between each set with 20-50lb increases with a max of 5-7 sets for your upper body, for legs it's 2x as many as above. Do once muscle group a day do not double up, This allows you to maximize your lifts and tear more muscle fibers which in turn your body will work to build up.

Diet/Lifestyle: To maintain body mass you should intake 1 gram of protien per pound of weight, in order to gain you need to take in 2x as many. Your daily intake of protein should be 220grams a day. You can do this by living an Atkins lifestyle where you intake only complex carbs and eat nothing but fish, chicken, pork, beef 6-7x a day. Additionally you may have to look into supplement replacement for certain vitamins and essential amino acids that your body does not produce enough of, I would suggest researching, female bodybuilding.

Results: Take a picture of yourself every week in the same attire and same post, if your going to flex then flex the same pose with the same amount of desire as your began with, this will accurately allow you to see changes as we see ourselves every day its hard to notice signifficant change.

Hope this helps.

Response by SGT Private RallyPoint Member made Jun 16 at 2016 11:14 AM

2016-06-16T11:14:01-04:00

If any of these have worked for you please let me know. I'm 28 and struggle to stay above 100lbs. I've tried everything and nothing seems to work

Response by Cpl Jon Westbrook made Jun 17 at 2016 9:33 AM

2016-06-17T09:33:30-04:00

Gaining weight is easy. Im actually really good at it. Generally it involves drinking lots of beer and playing video games instead of going to the gym lol

Response by SSgt Private RallyPoint Member made Sep 12 at 2016 5:31 PM

2016-09-12T17:31:35-04:00

I am an Ambassador with Adonis Index (for men), my wife, Kittery, is an Ambassador with Venus Index (for women). http://www.venusindex.com/how-to-overcome-hypermobility-and-still-become-venus-meet-kittery/

I understand you want to gain weight and keep it. If you want to talk with my wife, she can probably give you pointers. It *is* a lifestyle change I cannot over-emphasize the education part. For both of us, it was worth the cost of the program to have access to well documented and researched information. And if you can't tell, some of the information out there is conflicting!

The Venus program includes 3 different approaches:
1) Lose fat (weight)
2) Maintain
3) Gain muscle (weight)

It does not aim for that bulky body-building shape either! For protein, carbs and fats to work right in your system, it needs to be stressed with exercise, turning on hormones that take the intake (food) in the right ratios and build muscle. Again, not bulky muscles, but replacing that little bit of fat buffer we all have with healthy muscle bringing you into that (for women I *think* it is) the 20%-28% fat ratio.

How to overcome hypermobility and still become VENUS (Meet Kittery)

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Response by PO1 Gregg Mundy made Sep 22 at 2016 8:13 PM

2016-09-22T20:13:19-04:00

Ms. Ehinger, I've read most of your suggestions from the people gathered here to try and help you. Most are good suggestions but it was 1st Sgt. Oscar Llamas that suggested the most sensible approach, "look at what works for you and make your own adjustments to what might be the best course of action for you". Now to do that of coarse you have to try many and varied systems. If you aren't already doing this I would suggest you basically start out lifting weights. Heavy weights, Low reps. NO more than 6-8 reps x 3 sets. You should be spent after or near your 3rd set. Basic lifts at first. Bench press, Squats, Dead lifts. ****MAKE SURE YOU DO THESE WITH CORRECT FORM****** Otherwise you will hurt yourself!! GOOD LUCK!!

Response by SSgt Paul Esquibel made Nov 8 at 2016 1:03 AM

2016-11-08T01:03:01-05:00

Well it depends on if you want muscle mass or muscle density? Muscle mass is easy to gain for anyone and you have to adjust your workouts accordingly. Muscle density requires a bit more tinkering with what you eat, how much and then how your train. How much cardio do you currently do?

Response by SPC John Waisman made Aug 5 at 2018 9:02 PM

2018-08-05T21:02:02-04:00

My problem is keeping it off. However, when I increased the amount of weight I lift (3 times a week) I noticed that my weight increased. When I was lifting lower weights and doing more reps, the weight came off. Hope this helps.