How to gain the right kind of weight

[Odinson]

You don't need animal products to build muscle. You can build and maintain lean muscle on a whole food plant based diet ('WFPBD'). Note my use of the term WFPBD and not vegan diet, 'cause that's an important distinction. 'Vegan diet' tells people what you don't eat, WFPBD tells people what you do eat. 

 

https://www.instagram.com/p/ByAnxIlHA45/

 

https://www.instagram.com/p/Bx2UQNRnVro/

 

https://www.instagram.com/p/BvpWPlDBAt1/

 

https://www.instagram.com/p/ByGC9EPhaFT/

 

I think you guy's get the point. WFPBD + consistent and structured exercise = gainz. 

[Odinson]

Fueling the vegetarian (vegan) athlete.

Fuhrman J1, Ferreri DM.

Author information

 

Erratum in

• Curr Sports Med Rep. 2010 Sep-Oct;9(5):313.

Abstract

Vegetarian diets are associated with several health benefits, but whether a vegetarian or vegan diet is beneficial for athletic performance has not yet been defined. Based on the evidence in the literature that diets high in unrefined plant foods are associated with beneficial effects on overall health, lifespan, immune function, and cardiovascular health, such diets likely would promote improved athletic performance as well. In this article, we review the state of the literature on vegetarian diets and athletic performance, discuss prevention of potential micronutrient deficiencies that may occur in the vegan athlete, and provide strategies on meeting the enhanced caloric and protein needs of an athlete with a plant-based diet.

 

Here is the pdf, as the paper is behind a paywall: 

fuhrman2010.pdf

 

[porqui]

You're stuck with your dilemma.

 

To pick up over 10% of your body mass is not going to happen without professional help and discipline and even then your chances are slim.

 

If I were you I would concentrate on certain muscle groups that would improve your riding but don't try to gain all that much mass.

 

Been there - still there and you get a blank stare when you raise the topic with with fellow riders.

6'1" at 67kg

[Godzilla]

Hey guys, just a bit of background. I'm the cyclist in your group ride that guys look at and say things like "no wonder you're fast on the climbs, you weigh nothing" or "I wish I weighed that little, you're so lucky" and  to a degree they're right. They miss hard work and the 10 hours a week I spend riding but that's besides the point.

 

My dilemma is that while I'm pretty light, 55-56kg, it's not entirely by choice, I genuinely struggle to pick up weight. I look at the weight of the pros that are my height and I can put on another 6-7kg. I've very recently started supplementing with whey protein in an attempt to gain weight but my primary concern is cycling performance and not hitting weight numbers. I'm not doing races through the alps so I don't really need to be a feather weight for SA's terrain.

 

Basically I'm asking how I can put muscle where it matters and not just pick up weight for weight's sake. Any advice?

I'm guessing you want to have more power on the bike ....rather than wanting to be heavier (more muscle) on the bike ?

So yes, you do need to train with weights to help you increase your power....and even your power endurance longer into a ride.

BUT, you need heavy, heavy weights with low reps......rather than 75% of your 1 rep max for 10 reps (this will build superfluos muscle you don't need on climbs).

Contrary to popular belief, Heavy weights, with low reps will NOT build additional unnecassary muscle.....but it will make you more powerful on the bike, and help you to maintain a higher ave speed, for longer amounts of time....

Same concept as Olympic powerlifters.....the winner is the lightest (strongest) person in the body weight catergory, that can lift the heaviest weight.

Deadlifts, Single leg press, Bulgarian squats, weighted step ups etc are the way to go.

PLEASE get a qualified person to help you with technique when you start, as you will probably hurt yourself if technique is shoddy in the beginning.

Good luck

[Spoke101]

Thought I was alone in this with that exact problem - even weight training is not helping much either - Just really hard to gain mass in the engine department.

 

Training harder just usually means being able to sustain more power but having less in reserve and getting really lean and actually losing weight... recently down to a new low of 65kg @ 1.76m

 

https://www.youtube.com/watch?v=LHcnpP2KVDM

 

You think you have problems try being 186cm and 61kg and I will eat 99% of people under the table.

[stefmeister]

You're stuck with your dilemma.

 

To pick up over 10% of your body mass is not going to happen without professional help and discipline and even then your chances are slim.

 

If I were you I would concentrate on certain muscle groups that would improve your riding but don't try to gain all that much mass.

 

Been there - still there and you get a blank stare when you raise the topic with with fellow riders.

6'1" at 67kg

 

It's really not impossible, but to gain ~5 kg of muscle is quite a lot. Go buy that much steak and see how much that is. Muscle distribution or gains will mostly be around your upper body and thighs. Forearms and calves to grow much. So it's really a lot to expect.

 

I was 65 kg @ 1.73 and ~9% body fat before I started lifting. 3 years later I'm almost at 75 kg and ~11% bf.

Consistency will get you there, but it requires dedication in the form of eating. You'll have to count macros and calories. Just thinking you're eating a lot is not going to help. Depending on how active you are, you'll need to eat even more. >4000 cal a day of "clean food" is not that easy.

[Wimmas]

Have you explored why you struggle to pick up weight? Maybe an over active thyroid or metabolism?

 

The answer is not as simple as weight training. In contrast, you might actually shed more weight by weight lifting.

 

The key is diet. It's calories consumed versus burned. If your maintenance is 2,000, you need to consume 2,500 to gain weight. That's the simple way of looking at it. Where it becomes a little more complicated is what you put in your mouth. You need to gain a bit of insight into macro nutrients to start with and get a ratio that works for you. Next is the type of carbs, protein and fats you eat. Obviously the healthier choices will yield the best results. Next is the right amount of water, sleep and recovery time.

 

There are a number of factors and it might be a good idea to consult someone, whether it be a medical professional or a health guru who has just figured it out.

 

Good luck

[MrJacques]

Deworm