Right now I'm searching for a eating plan to increase weight, however staying leanent on fatty mass.

Any ideas? Right now I've been just cutting all the fatty foods that make the american meal, such as cheeseburgers and fries, and switching to foods like vegetables and red-meat..

However if you have any suggestions though I'd be very happy to hear them.

carb-load with spaghetti and stuff like that. Veggies are a really important part of a diet where you plan to eat a lot, and fruit is necessary as well. Remember whenever you're trying to gainweight you have to maintain a balance, because different foods do different things for you. When I was trying to push up the next weight class in wrestling I had like two burritos a day at this one place (instead of the usualy one) and that did the trick in like three weeks because I trained non-stop so I used everything I took in.

That reminds me, also don't eat in snacks, eat in meals.

Cool, cool.. Thanks doomed.

I'm starting this whole work out routine to start shaping my body for the USAFA standards.. which aren't horribly bad, but it'd be nice to be tip-top shape.

More protein and less fat.....but as Doomed said, also keep the balance otherwise it won´t work. It´s a good thing not to eat snacks and candy and stuff, keep it straight and remember to eat at least 3 major meals and approx. two minor ones..

As you are training you´ll build muscles instead of fat and since muscles weigh more than fat.....well there you are! You´ll develop a very good looking body, I´m sure!

I agree with everyone else, try to eat a large, healthy breakfast because, I know this has been said a million times before, breakfast is the most important meal of the day. Remember, adding candy and chocolates and junk foods of that nature doesn't help at all, it just creates road blockes in the fitness department.

Well right now I take weightlifting through our school (and have for the last.. 2 years?) and I've always had a "built" build.

I'm not fat, but neither am I skinny. This comes from my mothers side. All her family is shorter, and thicker, I think they hail from germany, not sure if thats how some of them are though.

Reguardless, I got my 1 mile time down to 6:39... Not bad, but I need to cut more then a minute off that..

"Oh and don´t go into those supplements! They do wonders but your body will suffer from it later on! It´s far better to go the natural way and the result will last!"


I suspect you mean steroids, not supplements. Supplements are just fine, personally I use whey protein powder, sea kelp tablets and alfalfa tablets. My recommendation would be to buy a diet book called the "abs diet". I've been following it for 6 months now, and have gone from 15 stone plus, and 26% bodyfat down to 14 stone dead on, and 13%bodyfat. Highly recommended, and the smoothie recipies are great


edit Jon: AAAAARRRRRRRRRGH!!!!!!!!!!!! Sorry minkey, I was trying to qoute that section, not edit over it! Is there any way to recover your post?? Nightmare. So, so sorry.

*Starts Austin Powers voice* Oh, but I do baby!

Thanks for your help everyone.

Oh aye...I know , seen a pic of you if I remember right!.....yummy..

The steroids/supplements thing earlier is a bit of a mess :/

I tried to quote a section of Minque's post, and instead...erm, deleted it. Another inspiring tale of moderation from your's truly. Anyway, the comments made there are mine, and Minkey aint condoning the use of supplements. What a complete and utter balls up.

Yeah yeah......hehe....no problems! Of course I mainly meant steroids but I´m also suspicious to all those supplements! It´s not really needed....if you follow a well balenced diet, maybe with focus on high quality proteins!


And Burnie!!,...no problems you edited my post....I think it´s amusing..and if you wanna make it up to me, tell me where to get that book of yours!..Or better, give me some re cipes that worked well for you! m´kay?

Hehehe, what a mixup.

Yeah, steroids don't help at all, though I doubt you were thinking of using them. I saw a video of someones muscle giving, it simply couldn't hold the steroids. Plus, people who use steroids tend to over excersize (which can be fatal) and seem to excersize away their neck. They work out so much they look like muscular frogs . Ever seen soe of those wrestlers? They look mutated.

Well, I wouldn't try sitting around the house playing guitar a lot. I seem to have gotten even skinnier.

Hmmm....forgetting that there´s a thing called....eating?

Actually, no. I just had some ham biscuits and some chili. My aunt and my mom joining forces to cook dinner is awesome.

Buwaha.. My parents don't cook dinner... :S

We own a resturaunt so there always there. But that means I can eat steak galore!

Yummy..chili is good..if you want to get slimmer! enhances your fat-burning!


Okies Channy! Then I´ll come visit you on my trip next tear.....so I can try your restaurant..
What kind of restaurant is it? gourmet style or what?

Its a steakhouse/cafe'. Odd combanation but pretty cool.. We used to sell books to.

Ahh that settles it then....sounds very good to me..I like big juicy steaks....so I´ll come!


(ahhrrrghh I´m getting hungry!)

So, you want to increase weight, but not fat?

Well, it's not too tough, but it's not too simple, either, and it'll require that you put in some honest physical effort aside from simply changing your eating plans

First this is first: Realize that excercise alone will do nothing for you. Just the same, diet alone will do nothing for you. Both are meant to supplement the other. Your diet is the fuel to power you through a bit of daily excercise, which can keep you going for a long, long time, as I've seen. So, treat it as such; think of yourself as a car. You can't run on empty for too long, can you? Just as well, if I put sugar in your car's tank and nothing else, it'd probably make you more than a bit late for work in the morn' ;)

A basic diet should balance out the major "food groups," as noted by the US government. While I don't agree with the 2,000 calories per-day guidelines, as they are too strict, and account for only the "average" body, which is also determined by the government, in accordance with survey data, the FDA, etc.

There is an obvious step to increasing muscle (or "lean") mass, and that is to increase your intake of protein. However, as you do this, you also need to increase your intake of carbohydrates -- complex carbs, such as those you find in raw pastas, multi-grain breads (which are also a good primary source for fiber), rather than "simple carbs," which you may find in mashed 'taters.

In essence, don't simply increase your intake of one type of food, while you allow for others to remain the same. See all of those extra-chunkeh football players? Many of the larger ones have been proven to use things like "Whey Protein" incorrectly. Too much protein in your system = fat.

So, if you're going to increase your protein intake, you need to also increase your intake of dark, leafy greens, to help speed up your metabolism just a bit. Excercise will supplement this speedy metabolic rate, and allow you to make the best use of the protein you consume, so that the vast majority of it goes to aiding your muscles in their growth, rather than becoming fat to be stored in the subcutaneous layer of your skin, and to smother your interal organs.

Google is your friend for discovering which greens, lean meats (such as fish, and poultry -- beef is considered a red meat, and should be eaten in smaller proportions, and less often, for maintaining a certain level of health), and grains you should/could eat to keep your body in good shape. Try looking up a few. I'd do so, but I'm trying to keep this short, and sweet

Pay attention to how you eat. The ideal consumption of food should come in smaller portions, 5-6 times per day, if you can manage. Consuming food in this way, rather than in large portions at three sittings, allows for you to keep your body properly nourished throughout the day, without over-stuffing yourself, as the average american does! When you eat large proportions you are only pushing more food which will not be used into your body, and so it sits, and becomes fat. That's the american way, though, and it's tough to break. The 5-6 meals-a-day method keeps your energy levels up without stuffing you so that you become sloth-like. You should never feel "absolutely full." It's ideal that your body always be craving more energy, though you don't need to be starving, either.

The object of losing weight is to burn more calories than you take in. For keeping your "figure," while increasing muscle mass, this rule remains generally the same. The amount of calories you burn should be greater than the amount you take in, but it's the type of calories you take in that count. Your body needs carbs to keep going; if it lacks these essential fuels, then it will resort to eating its own muscle, and before you know it you WILL lose weight, but it will be muscle, not fat, which is not good.

If you cannot eat 5-6 times per day, don't fret! Eating three medium-sized meals is never a bad thing. You simply need to watch what you eat. Try to balance your meals with a healthy sampling of meats, greens, fibers, carbohydrates, etc. etc. etc. If you can, drink milk, or supplement Vitamin A, B, C (which has been known to increase and maintain speedy metabolic rates), D, and so on. A health dose of iron, and zinc should also be present. You can obtain all of these through multi-vitamins. Just run down to the local health-food store, Wal-mart, Drug-store, or any place that supplies this sort of thing and look over some labels. I take a multi-vitamin each day for my own health.

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Exercise: Don't forget this. A good 30 minutes of cardio per day should be a healthy start. As you increase your physical capability, you can begin to include weights -- you should never JUST lift weights without any cardio thrown in the mix, as it's not healthy for your heart (endurance) -- and also begin to extend the time that you excercise for each day. Everything comes in small increments, though, so keep your safety in mind. After-all, you're eating good and excercising to be healthy, right?

This is a pretty basic -- very, very basic -- summary of the platform for your healthy start, I think. Lots of info is left out, though, so google your heart out. Remember, though, take everything with a grain of salt. It's probably best to consult a doctor before making serious dietary or lifestyle changes. On the net, anyone can say anything.

Ang