Need some advice (Re: gaining weight)

I was just recently hired by WW as a receptionist. In order to stay employed, I need to stay within my weight range (117-146). Right now I'm 119, so I'm at the very bottom. Since I'm running again, I tend to lose weight when I run.

In order to combat that I would really like to gain a few pounds. However, I want to try and gain muscle not fat. I just don't wan to gain weight in an unhealthy way (for example, eating lots of junk food).

Anyone have any experience or any advice with putting on some muscle weight?

Thank you!

Message edited 4/3/2011 8:45:57 AM.

Re: Need some advice

I spent about 8 months doing a "bulk". ( I say bulk in quotes because I really only gained about 8 lbs over the 8 months.) Though I did gain muscle, inevitably, fat comes along with it too. With the help of my nutritionist, I increased my protein intake and carbohydrate a little each week. Once my body got used to those calories and maintained weight, I would increase again. It was VERY challenging for me mentally and physically. I also was doing very heavy lifting. You can't be afraid to lift weight. It is so difficult and such a slw process to build muscle...especially for women so you can't be afraid of getting big and bulky. If you have any questions Colleen, please don't hesitate to ask!

Re: Need some advice (Re: gaining weight)

Thanks Lauren. I was hoping you would respond! I actually love lifting weights- I do alot of the machines at the gym, as well as free weight excercises. I've been trying to increase the weight I lift as well.
How many grams of protein and carbs did you end up eating a day? I have to do some research to figure out how much I should be eating. Did you drink any protein shakes? I bought protein powder and was thinking about making smoothies with it after my workout.

Re: Need some advice (Re: gaining weight)

I always drink protein shakes...even when I am not bulking. They are delicious! However, when I am cutting my body actually responds best with lower protein and higher carbs (go figure!...just learned this over the past 2 months and I cut carbs and kept gaining as I increased protein! lol)

I am only 5 ft tall and when I started bulking I was around 97lbs and have the metablic rate of a slug so I was eating around 150 grams of protein and 125-140 grams of carbs to bulk. It's a pain in the neck but you really have to track your macro intake to make sure you arent just randomly eating.

As for the training, move away from the machines if you can. Get into exercises that involve free weights, barbells, TRX etc. If you want some workouts, let mek now and I can send you some! Any other quetions, just say the word!

Re: Need some advice (Re: gaining weight)

What does tracking your macro intake involve? Just tracking the breakdown of carbs/protein/fat?

If you have any workouts to share that would be wonderful. My gym's TRX is only for personal training sesions so I cant use that- but I have access to free weights, barbells, kettlebells, medicene balls, and of course the machines.

Thanks again!

Re: Need some advice (Re: gaining weight)

I have a microsoft excel sheet that allows me to track my meals and macro nutrients. I just input how many grams of protein, fat, carbs and use that to make sure I hit the numbers I am supposed to. It totals everything up for you...it's really easy. If you want I can send it along and a couple of workouts? Where should I send them?

Re: Need some advice (Re: gaining weight)

That would be wonderful! You can email them to me: [email protected]

Thanks Lauren! I appreciate your help!

Re: Need some advice (Re: gaining weight)

Sent! Let me know if you have any questions!