Ok fellas, need a little help.i have a guy at the gym I train at who's trying to gain some weight. He's got about a month to do it before his fight . We've got his calorie intake up, he is eating about 5 times a day and got him on mass gained . He's actually lost weight instead of gaining weight, he started at 127 and now he is at 120. We gotta get him up to at least 130 to 135. Any ideas how we can achieve this without losing to much cardio? Thanks.
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weight gain
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G.o.m.a.d.
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why is he fighting at 135?
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If the date is set, I would focus purely on getting better. I would rather be good then heavy.
If you take in more calories than you burn, it is impossible to loose weight. Get a high calorie shake between meals and don't skip any. Just focus on skill and angles. If you have a superior knowledge of angles, weight is exponentially less of a factor. -
There is no one that is 125 that wants to fight so he is gonna jump up to the 135 division.
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This right here. But I'm a firm believer that even with putting on weight, he still will be way under weight for a 135. You've gotta think they're at least cutting 10-15lbs making them like 145-150. Thats on the low end...
Originally Posted by bobby rivers
BREAKFAST:
6 Egg omelette, 6 eggs whole
1 cup of mushrooms, thinly sliced
1/2 cup of onions, thinly sliced
1 cup of green bell peppers, thinly sliced
1 teaspoon of olive oil
Salt and pepper to taste
2 cups low-fat chocolate milk
SNACK:
Weight Gain Shake in 2 cups of low-fat milk
1 scoop of protein powder
1/2 cup Oatmeal (cook with boiling water)
1-2 bananas
1 tablespoon honey, add to milk if possible
LUNCH:
1 baked potato (I'd make it a sweet potato)
200 grams of canned tuna
Salad with low fat dressing
1 glass of orange juice
SNACK:
Grilled Chicken Sandwich, 1/2 bananas
2 grilled chicken breasts
2 slices whole wheat bread
DINNER:
2 cups of cooked white rice
100 grams of grilled fish
1/2 cup of cooked vegetables
1 glass of water
LATE NIGHT SNACK:
2 cups cooked white rice
100 grams of chicken breast grilled
1 cup broccoli
DO FOLLOW In Weight Gain Diet:
Consume a small amount of protein at every meal. Eat meat, fish, eggs, poultry and dairy products. The body can only digest and absorb about 60 grams of protein at every meal, making it unnecessary to cram large amounts of it in one sitting.
Eat fresh and natural fruits and vegetables, if possible.
Eat a little vegetable fat, such as seeds and nuts, which is useful for healthy nerves and skin.
Take some form of vitamin supplement each day.
Eat AT LEAST three times a day. Lighter meals are more easily and more effectively digested and used up better by the body.
Drink a lot of water.
DON’T FOLLOW:
Eating processed food like fried chips and fast food, which have a high sugar and fat content. You don’t want your weight gain to be unhealthy for you.
Eating excessive amounts of animal fat.**** (I dont agree with this but take it as you like)
Drinking alcohol or carbonated drinks.
Using too much salt or seasoning for salads, etc.
Read more: http://fitnessanddefense.com/weight-...#ixzz2XAoMyxMn
*It definitely Isn't paleo, but a friend of mine does it and he put on like 12lbs in 2 months or something like that.
** Or he can just max out on Pizza and KFC everyday until fightday and feel like a sloth in the cage. But really I think he should
1) take the fight as is
2) Not take the fight and try and get his weight up so he can be a 135'r
3) continue to fight at 125
But ultimately it's his and your decision as his coach.
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Thanks John, really do appreciate the info. We are just gonna go ahead and take the fight as is, maybe just beef him up a lil not too much where he will be lethargic or anything but enough to where he can still be quick with his hands and on the ground. Thanks guys for the info.
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Peanut butter & Jelly, all day
