Over the last three months I managed to increase my calorie consumption while still eating clean. I've also moved some heavier weight in many movements; from Front Squats to Dead lifts and Snatches. This has allowed me to gain some muscle mass and increase strength, while maintaining a healthy body fat percentage.
I have fallen short on my original weight gain goal, of 10 - 15 pounds, due to a few factors:
- a case of the flu in July (lost a few pounds)
- programming too many metcons
- no hypertrophy training
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| May 19th 2011 at 173 pounds |
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| August 16th 2011 at 178 pounds |
May 19 2011:
Height: 6' 2"
Body weight: 173.2 lbs
Body fat: 7.4%
Muscle mass: 152.4 lbs
August 19th 2011:
Height: 6' 2"
Body weight: 178.1 lbs
Body fat: 8.2%
Muscle mass: 154 lbs
My biggest mistake was trying to gain weight in the summer...
... "What was I thinking?"
Weight gain mission will continue during the Fall/Winter season.
For now its prep time for Fight Gone Bad 6 with the Fitness Town Team.
Interesting. I am a woman naturally thin and been weight training 3x week free weights, kettlebell, mix of trx for 4 + years. I supplement that with yoga and pilates. I lost weight (which I didn't want to do), got toned, which I did want to do but now, I want to gain 10 pounds and I can't. I know this sounds crazy for a woman. I have not done one thing for a month (I had foot surgery) and actually lost some weight. I am getting back to my program in a week or so and want to focus on building. Any thoughts from your plan?
ReplyDeleteHi MsMojo, without a proper assessment my thoughts are generalized.
ReplyDeleteAfter clearance from your doctor:
-focus on multi joint movements
(squats, dead lifts, Bench press, pull ups)
-increase your calorie consumption
(lean protein, vegetables, nuts and seeds)
Hiring a trainer or joining a CrossFit gym will help you develop proper technique with the multi joint movements.
If you need further information send me and email: keith@realfitplus.com
Hope this helps :)
Good luck