Capricorn Posted June 3, 2019 Posted June 3, 2019 Hang on, you want to put on a few kg's right? Weight training and all the other suggestions are grand but it boils down to calorie intake versus calories burnt. Now I'm not saying stuff your face with everything you can find, what I am saying is that it may be a good idea to have someone do the math for you to see if you're intake is more than what your body burns - a dietitian comes to mind. As an example you may find that your body needs 2000 calories per day and you burn / use 2500 calories per day. The end result of this will be quite simple: You may end up losing more body fat and gain more muscle and become stronger but this will still not solve your problem. ^^ this!If you see how much calories body builders consume, you'll understand. Want to move up or a down a class in weightlifting, visit the kitchen.Same work outs different eating regime = different body mass. In simple terms: weights are for strength, food is for mass.
s14phoenix Posted June 3, 2019 Posted June 3, 2019 Not always about just size it is also about the strength and endurance. Oh and apparently you also got to eat more to gain more... (probably a god idea to get a eating plan of healthy and lean food) However you have to balance it all so you don't just get fat. I don't get to do much of ay of this and probably why I am also struggling but just what I heard... Also apparently your training plan needs to support your goals.
Grease_Monkey Posted June 3, 2019 Posted June 3, 2019 Woohoo, finaly a topic on the hub I can actually weigh in on (pun intended). So although I'm not in the best shape now I used to be very into bodybuilding back in the day - definitely not what you need to be doing for cycling, but I think the same concepts/approached apply. As many have said, in order to gain weight you need to eat, and in order for that weight to be muscle and not fat, you need to lift some heavy things. Focusing on a gym boet approach is silly, you want to build functional muscle and strength that is going to help on the bike, in that vain, think of the following movements:- Power clean- Power snatch- Clean and press- Squats- Overhead squats- Front squats- Pistol squats- Weighted step ups- Deadlifts- Sand bag lunges- Kettlebell swings- Sumo Squats- the list goes on... Basically you want to focus on compound movements that activate multiple muscle groups and do so in an explosive manner. Heavy is good when done right - these types of movements help massively on the bike. Then eating - eat clean, and eat lots. When I wamted to go from 90kg to over 100kg I was eating 5000 calories a day, later it feels like a chore, but it gets results. Obviously I am not suggesting you eat 5000 calories a day, but eat to gain weight! I would highly suggest an appointment with a dietitian, even if only once - they provide you with a wealth of knowledge that you can use. In the gym - schedule a few sessions with a personal trainer or someone that knows how to do the above mentioned movements propperly! Time in the gym can be useless if not done right, and you can hurt yourself very easily with powerlifting movements if not done right. Oh - and it takes a while to get into, it's a very different sort of fitness to cycling, push through the not being able to move without wincing stage in the beginning and it will pay off after a few weeks - both weight and performance wise on the bike.
flyguysa Posted June 3, 2019 Posted June 3, 2019 Have a look at Mark Rippetoe’s Starting Strength 5x5 Training Program. You will gain muscle and strength and strength trumps fluffy muscles..... Eating right is also important, plenty of meat and vegetables, good fats as well. It does take time, don’t look at these “12 week transformations” and think building muscle happens quick. Be patient and consistent. It will pay off.
Jewbacca Posted June 3, 2019 Posted June 3, 2019 Have a look at Mark Rippetoe’s Starting Strength 5x5 Training Program. You will gain muscle and strength and strength trumps fluffy muscles..... Eating right is also important, plenty of meat and vegetables, good fats as well. It does take time, don’t look at these “12 week transformations” and think building muscle happens quick. Be patient and consistent. It will pay off.What if he is a vegetarian?
stefmeister Posted June 3, 2019 Posted June 3, 2019 Woohoo, finaly a topic on the hub I can actually weigh in on (pun intended). So although I'm not in the best shape now I used to be very into bodybuilding back in the day - definitely not what you need to be doing for cycling, but I think the same concepts/approached apply. As many have said, in order to gain weight you need to eat, and in order for that weight to be muscle and not fat, you need to lift some heavy things. Focusing on a gym boet approach is silly, you want to build functional muscle and strength that is going to help on the bike, in that vain, think of the following movements:- Power clean- Power snatch- Clean and press- Squats- Overhead squats- Front squats- Pistol squats- Weighted step ups- Deadlifts- Sand bag lunges- Kettlebell swings- Sumo Squats- the list goes on... Basically you want to focus on compound movements that activate multiple muscle groups and do so in an explosive manner. Heavy is good when done right - these types of movements help massively on the bike. Then eating - eat clean, and eat lots. When I wamted to go from 90kg to over 100kg I was eating 5000 calories a day, later it feels like a chore, but it gets results. Obviously I am not suggesting you eat 5000 calories a day, but eat to gain weight! I would highly suggest an appointment with a dietitian, even if only once - they provide you with a wealth of knowledge that you can use. In the gym - schedule a few sessions with a personal trainer or someone that knows how to do the above mentioned movements propperly! Time in the gym can be useless if not done right, and you can hurt yourself very easily with powerlifting movements if not done right. Oh - and it takes a while to get into, it's a very different sort of fitness to cycling, push through the not being able to move without wincing stage in the beginning and it will pay off after a few weeks - both weight and performance wise on the bike.No Bench presses? Sounds like you're pushing Crossfit here. +1, lift and eat...and eat again. Then eat again, poop, sleep, poop, eat and repeat.
Grease_Monkey Posted June 3, 2019 Posted June 3, 2019 No Bench presses? Sounds like you're pushing Crossfit here. +1, lift and eat...and eat again. Then eat again, poop, sleep, poop, eat and repeat.Haha no, not pushing CF, although it will add some meat to the bones we also do bench press there though. And yes, include them with a bunch of push ups too
Lizzard30 Posted June 3, 2019 Posted June 3, 2019 This explains why i cant get back to my target weight of 95kg. I have one the most physical jobs out there. I was 95kg at the 2018 Argus. Managed a sub 4 first time of asking. My power increased according to Zwift FTP numbers from Nov last year, but i cant seem to lose weight. Almost at the point of giving up. Stuck at 102kg.. But on the bike i do PR,s on strava almost every ride and feel stronger then ever. I hope i can use this as a excuse for my weight...????
BaGearA Posted June 3, 2019 Posted June 3, 2019 to be A decent cyclist even in road , you need basic shoulder strength ...it makes a difference
flyguysa Posted June 3, 2019 Posted June 3, 2019 What if he is a vegetarian?Then he shouldn’t be lifting anything heavy.... Jokes aside, getting sufficient protein from plant sources only will be a challenge.
Grease_Monkey Posted June 4, 2019 Posted June 4, 2019 Then he shouldn’t be lifting anything heavy.... Jokes aside, getting sufficient protein from plant sources only will be a challenge.It can be done though... there are some vegetarian bodybuilders out there that compete at the highest level, they struggle, but if they can do it then I am sure it someone can get from 60 to 70kg on a vegetarian (even vegan) diet.
stefmeister Posted June 4, 2019 Posted June 4, 2019 Then he shouldn’t be lifting anything heavy.... Jokes aside, getting sufficient protein from plant sources only will be a challenge.It’s been 10 hours now. Someone better ping Odi.
Andrew_Smith Posted June 4, 2019 Posted June 4, 2019 I can relate to this. I really struggle to gain weight, it has been like this my whole childhood. To give context, I am 20 years old, 173cm and 58kg. I was 60kg but got sick and lost my appetite, resulting in weight loss. I too won't mind adding muscle mass to my body. But I think I will go see a nutritionist as well.
OneLove Posted June 4, 2019 Posted June 4, 2019 Then he shouldn’t be lifting anything heavy.... Jokes aside, getting sufficient protein from plant sources only will be a challenge. https://www.frankmedrano.com/ Check that vegans protein deficiency.
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