want to add weight

Gloomendoom

prosaver wrote: »

wheat is un natural for humans.. ...

Humans have been eating wheat for around 10,000 years.

We don't seem to have done too badly on it.

prosaver

Gloomendoom wrote: »

Humans have been eating wheat for around 10,000 years.

We don't seem to have done too badly on it.

Wheat and grain-based foods are all around us. We love our bagels, pasta, bread, and breakfast cereals. For many, the thought of eliminating these staples from our diets seems wholly unreasonable, if not ludicrous. But a growing number of people are switching to wheat-free diets — and for very good reason. As science is increasingly showing, eating wheat increases the potential for a surprising number of health problems. Here's why you should probably stop eating wheat.
Without a doubt, wheat plays a major role in our diets. It supplies about 20% of the total food calories worldwide, and is a national staple in most countries.
But as is well known, some people, like those with celiac disease, need to stay away from it. The problem is that their small intestine is unable to properly digest gluten, a protein that's found in grains. But wheat is being increasingly blamed for the onset of other health conditions, like obesity, heart disease, and a host of digestive problems — including the dramatic rise in celiac-like disorders.

So what's going on? And why is everybody suddenly blaming wheat?
The answer, it appears, has to do with a whole lot of nastiness that's present in grain-based foods. Wheat raises blood sugar levels, causes immunoreactive problems, inhibits the absorption of important minerals, and aggravates our intestines.
And much of this may stem from the fact that wheat simply ain't what it used to be.
Hybridized wheat

Indeed, today's wheat is a far cry from what it was 50 years ago.
Back in the 1950s, scientists began cross-breeding wheat to make it hardier, shorter, and better-growing. This work, which was the basis for the Green Revolution — and one that won U.S. plant scientist Norman Borlaug the Nobel Prize — introduced some compounds to wheat that aren't entirely human friendly.
As cardiologist Dr. William Davis noted in his book, Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health, today's hybridized wheat contains sodium azide, a known toxin. It also goes through a gamma irradiation process during manufacturing.
But as Davis also points out, today's hybridized wheat contains novel proteins that aren't typically found in either the parent or the plant — some of which are difficult for us to properly digest. Consequently, some scientists now suspect that the gluten and other compounds found in today's modern wheat is what's responsible for the rising prevalence of celiac disease, "gluten sensitivity," and other problems.
http://io9.gizmodo.com/5968164/why-you-should-probably-stop-eating-wheat

wow, I didn't know this..shocking:mad:

Gloomendoom

prosaver wrote: »

wow, I didn't know this..shocking:mad:

So nothing to do with it being unnatural for humans to eat wheat but more to do with the changes made to wheat over the last 50 years and their alleged ill effects?

I suppose it helps to sell a few books.

What is it natural for humans to eat?

justme111

Seems nothing but non starch vegetables and nuts

robbyfine

If you're looking to add good muscle weight, I suggest more (or longer) weight training sessions at the gym and more calories from lean protein sources. Lifting more weights (especially heavy weights and lower reps) will challenge your body so that it will build itself back you stronger and larger (which adds the weight), while the protein and calories gives your body the material it needs to do so.

Protein shakes and bars are the easiest way to get lean protein, but I would suggest mixing that up with natural sources like chicken breast, egg whites, seafood, etc.

ShaunParker

Well it is different for everybody, my son is a scaffolder and he also goes to the gym regularly, he is strong as an ox but has always been lean.

He can lift a lot of weight but all the chicken in the world didn't help him to put on weight so he boosted his calorie intake by 1200 calories and it is doing the trick, he also consumes protein.

NathanMorgan

wow!!! Alot of 'bro-scientists' in this thread.

OP ignore all the comments that suggest certain foods makes you fat. Excess calories is what makes you fat.

Calories

Firstly you need to work out the amount of calories you need to be eating daily to gain weight. To do this use an online BMR calculator which will work out the amount of calories you need to eat to maintain your current weight if you did nothing all day.

http://www.bmi-calculator.net/bmr-calculator/

Next you need to use this amount and multiply it by your activity level and the end amount would be the amount of calories you need to be eating to gain weight.

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Use this calorie number as a rough guide and if you see yourself not gaining weight or if your losing weight just simply add another 100 calories to this amount and track it accordingly.

Aim to gain roughly 0.5lb - 1lb per week and anymore than this is just putting on unwanted fat.

Nutrition

Next up I recommend opening an account with MyFitnessPal which is a calorie counting tool that you can use to track your macros and buy a decent electronic food weighing scale to measure out the amount of food you eat.

https://www.myfitnesspal.com/

Macros

The 3 macronutrient types are protein, carbohydrates and fats. The rough guide that I use is 0.82g/lb - 1g/lb of bodyweight for protein and 0.45g/lb - 0.5g/lb of bodyweight for fats and I fill the rest of the calorie requirements as carbs.

Protein and carbs contain 4 calories in 1g.
Fats contain 9 calories in 1g.

Also ignore the fitness magazines and other stupid articles that suggest you need to each chicken and broccoli every meal nonsense. Eat the foods you enjoy to eat and just use MyFitnessPal to track the calories of what you enjoy to eat on a daily basis. It's about being flexible in your approach to dieting and to not feel guilty in eating a Texas BBQ Dominos pizza on a Saturday night.

Weight Training

Next is to hop on a proven weight training problem where you hitting the big compounds lifts such as squats, deadlifts, bench press, rows about 2 - 3 times per week and aim to add more weight to the bar each week. Remember that progressive overload is the key to progression.

There's alot of good information and training programs on this forum - http://forum.bodybuilding.com/

By following the above you are well on your way in achieving your goals.

Good luck!!!

markfj

Gaining weight, especially muscle isn't easy, so don't be concerned about hitting the gym and lifting, nutrition is key too but I can't add much more, as NathanMorgan has posted all you need to know

Bud_Fox

4sets of 8reps done 3x a week @ 70% intensity.

1. One weighted full body pulling exercise (Pull ups/chin ups/rows/curls)
2. One weighted squatting exercise (back squat/front squat/lunges)
3. One weighted full body pushing exercise. (Push ups/shoulder press/dips)

The first few weeks you may not be able to add weight. You're body has to 'grease the groove'. When you can do the whole thing without weight start adding and keep adding weight. If you want to add a quality 6kg of muscle you've got to give your body a physically demanding reason for developing and retaining that extra mass.

It might not seem like allot at first but when after a few months you're doing 4 sets of 8 pull-ups or dips with 1.5x your bodyweight you're going to have to have well developed biceps/triceps/lats to get anywhere close to completing it with good form.

All you need is space. a pull up bar and something to keeps weight attached to your body (like a rucksack or weighted dip belt).

Naturally, as your body grows it will demand more food and you'll know when to eat.

I've added a stone to many peoples frames over the years and if you're a beginner to resistance training then it's allot easier than it seems.

catoutthebag

I can't have a pull up bar. I am in a flat, with weak door frames and with glass above the door. Too risky.

Are press ups, sit ups,and free weights enough?

I've been really lazy and / or busy. I have hardly done anything.

I am so tired after work, I really need to get into routine. I can do it once on a weekend day and twice in the week.

People comment I'm slim and I don'tlike it and I am paranoid