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2004/11/26, 02:19 AM
Hi, My name is alex and I weigh 116 pounds and I am 6'0 tall. I really need to gain weight so I can play football next year. Please post and tell me how I may do this. Thanks. And please hurry.
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2004/11/26, 08:53 AM
There are different routines you can choose here from FT. One of them is gaining muscle mass... give it a look.. also, make sure you are eating properly. Follow the nutrition guide from FT and it'll help a lot towards your goal....
Welcome to FT!
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t
I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle
You have the power to change a life right in your own hands. - Paul Brandt
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2004/11/26, 02:34 PM
Definately get on a "gain mass" program here at FT. The only way to gain mass and muscle is to ensure that you have a caloric surplus (more calories taken in than were burned). So eat a healthy diet, and use the "gain mass" program in conjunction with your personalized nutrition plan here at FT. Good luck
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2004/11/26, 05:54 PM
Alex...first off...you need to gain weight to be healthy..at 6'0 116...you are a good 60-70 pounds under what is normal for a healthy male at your height...
do you have a medical condition that keeps/kept you at such low weight?
have you undergone recent medical procedure?
I am not sure it's safe for you to play football at such weight...
I suggest you get on an intense mass gaining diet...and focus on gaining lean 5 pounds a month which is around 60 pounds in a year...eat 200 grams of protein a day...chicken, beef, pork, soy, fish, beans, nuts, you get the point
eat A LOT of carbs like pasta, potatoes, yams, sweet potatoes, rice, grains....EAT THIS 5 TIMES A DAY
-split it into 6-8 meals and eat it through out the day
eat snacks throughout the day for extra meal/calories like energy bars...trail mix, nuts, raisins..
Get healthy fats in your diet avocadoes, nuts, fish oil, etc...
IN OTHER WORDS....EAT EAT EAT AND THEN EAT SOME MORE
i am assumign you are the type of person who has extremely fast metabolism and is fairly active with low appetite...force yourself to eat many meals a day this is going to be easier for you then sitting down to 2-3 huge meals a day
Also...buy yourself a good protein gainer....there's a good oen at Costco for 20$ 90servings of 20 grams called 'pro-Rated' best whey protein taste wise...drink it twice a day...once in the morning and once before going to sleep...take 2 servings each time...that's 40 grams morning and night....this will help you get your 200 daily intake of proteins...
Also find a knowledgeable trainer and get yourself a mass/compound routine made up
something along the lines of
squats, deadlifts, bench, pull-downs, barbell curls, skull crushers, and so forth...stay at around 8 reps per set..where 8 is your max...once a month pyramid to 1 rep(8,6,4,3,1)...
but first...get yourself checked out...to make sure there's nothing medically wrong...
good luck
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2004/11/27, 01:35 AM
Thank you so much. I have already been checked out and I dont have a condition. But how do I get on the muscle gaining program here at ft? Also what should I do if I have no access to a gym?
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2004/11/27, 06:31 AM
If you fill out your exercise profile using the options at the top of the screen, you can get an exercise program. It is possible to specify what equipment you have access to and the program will be altered accordingly.
good luck.
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2004/11/27, 06:50 PM
well...you can go to a local playground and at least be able to do push ups, sit ups, pull-ups, dips on chair or couch, you can also do free squats or if that's too easy, fill up a bucket to level that's comfortable with water(or bring it to playground and fill it with sand) and do squats holding bucket to the front of u, using same bucket, fil it with sand and lift it off the ground for as many reps as you can(similar to deadlifts)...look up proper ways to do squat and deadlifts online or at this forum..
(max push ups, followed by max pull-ups, followed by max sit ups)
-rest 10-15 min
where you can do soemthing like
(max push ups, followed by max pull-ups, followed by max sit ups)
-rest 10-15 min
where you can do soemthing like
(max push ups, followed by max pull-ups, followed by max sit ups)
after these 3 sets
do as many dips on a bench as you can, rest 5 min, and repeat another 2 times
3 sets of squat with bucket of sand, with 5-10 min rest in between sets
3 sets of deadlifts with bucket of sand, with 5-10 min rest in between sets
once this gets easy...decrease rest periods....you if are comfortable with the routine use 1 min rest...
Also what position do you want to play for your football team? running back? quarter back? receiver?...don't tell em you gonna play center:laugh:
Also technically you could do plyometric training with stuff at playground...training for explosivenes, liek to be quicker and jump higher using like benches and hoops...with explosive training...however usually you have to be a strong individual to begin with...I heard you have to squat 1.5 own weight..add so forth...I wonder what others think about plyometric training for u?
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2004/11/28, 02:22 PM
IF you wanan get into footbal, ask the coach o fyoru school, he may give you or start you on a conditioning program.
and at that body weight and size, you need to eat 6 to 7 times a day.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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