fiach's blog for 9-Aug-08

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I have looked for a while now , trying to get good advoice about heavy weight training. I have been lifting for a a year , mainly as a way of staying fit, but i want to put weight on now. I have been told to start a hi ca and protein diet----Is tis the way to go? With regard to training, any tips would be great....

Comments for this blog entry.

bigbubba on 9-Aug-08

Welcome aboard.  If you're looking for good fitness advice and information, this is the place to be.  Mike has some very good articles about nutrition and gaining muscle and losing fat.  Read them, then put your info into the fitness calculater (with gain muscle as your fitness goal) and it will give you a nutrition plan you can use as a launching point.  Good luck and let us know about your workouts and nutrition plan.

mdg on 9-Aug-08

hey welcome! eating more carbs and protein is basically it but ya read mikes articles, they're good

mike on 10-Aug-08

Welcome! As BigBubba and MDG said, make sure to read my articles, especially http://www.mikesfitness.com/article_weighttraining.php and http://www.mikesfitness.com/article_nutrition.php You will need to increase your overall calories, mostly through protein and carbs, but you need to keep increase relatively small and gain weight as slowly as possible. The slower you gain weight, the more likely new weight to be muscle and not fat. A good target pace is gaining about 1 pound every 2 weeks (though it's very difficult to keep it that exact in real life, of course). Ignore the first week, when your weight will jump a lot thanks to increased water retention, but after that keep track of your weight and make sure it doesn't increase too fast if you don't want a lot of new fat. Again welcome, and definitely post here if you have any questions.