losing weight (NO CAM PINK POWERPUFFS)

[7:30femmefatale]

i've lost too much weight this summer and i don't like it.. i look a bit frail.

what i wanna know is.. how can i put it back on in a healthy way? like i could just start eating milkshakes and fried chicken and all that stuff... but i want to do it in a completely healthy way, and take advantage of this opportunity to rebuild my body with a "stronger", more muscular and physically fit appearance. my doctor recommended a high protein diet, but had little else to say about it and admitted that diet and weight and physical fitness were uh, not his forte.. (scust at his lack of help).

any advice? bigH? shaolin? bueller? thanks in advance.

[Diggy_Dat_Niggy]

Take notes on what youre eating and find out the calories you take in per day. Divide it into 5-6 meals and try progressively adding some calories to each meal from lean protein and complex carbs...you can find a nutrtional calculator on any reputable fitness site for safe weigh gain.

That was easier than deleting your myspace page:yes: even you coulda figured that out

[Big H]

Well you should stick with eating 5-6 meals a day and keeping portions relatively small. The thing thats help you gain back some weight and lean muscle is increasing calories. You DO NOT want to do this one shot and jump from 1,800 calories up to 3,000. People who come off a diet are better off increasing calorie intake on a weekly basis. You gotta kinda ease back into normal diets. But try to stay away from fast food and all the bad sh*t you avoided when you lost the weight.

You'll be doing what we call a refeed; which is where you keep consuming healthy foods but you eat more to get the extra calories in. Once your body gets used to eating a certain amount, you can start throwing in dessert or whatever here and there. Just remember to keep things in moderation; last thing you want to do is go back to your old eating habits.

[khalid a.k.a Genocide]

i've lost too much weight this summer and i don't like it.. i look a bit frail.
what i wanna know is.. how can i put it back on in a healthy way? like i could just start eating milkshakes and fried chicken and all that stuff... but i want to do it in a completely healthy way, and take advantage of this opportunity to rebuild my body with a "stronger", more muscular and physically fit appearance. my doctor recommended a high protein diet, but had little else to say about it and admitted that diet and weight and physical fitness were uh, not his forte.. (scust at his lack of help).
any advice? bigH? shaolin? bueller? thanks in advance.

folks tend to forget that not all medical doctors take courses in fitness and nutrition. If you pay attention some of these doctors themselves have ****ty diets and relatively high body fat(doesn't mean they are fat(big)) percentage.

Anyway, Big H touched on some of the fundamental parts for a conventional weight gaining diet, which is very important. Im going to try and add a bit on the exercise part, which is important also, specially if you want the muscular and physically fit appearance. You already know that in order to get that look you'll have to set up a weight training regimen of some sort. I would say set up a 3 days a week or 4 days a week weight training routine. This way you can have more time and a bit more exercises devoted for your muscles. In this case, more exercises or more reps or sets per exercises means a greater pump or blood rushing through your bloodstream and muscles which will lead to muscle growth. And try and lift weights that are about 60-75% of your 1 rep max, for a good pump. For all exercises try and do all reps under control(even the last reps). And last but least, shoot for 2 to 3 exercises per muscle, with 3 sets for each exercise and 10-12 reps per set. 15-20 reps for warm up set. and its fine to do a warm up set on the first exercise of the day only.

Example of a 3 days a week routine:
day1-chest, shoulders+abs
day2-legs(quads, hams and calves)
day3-back, arms+abs

[7:30femmefatale]

thanks alot. i'm using some of this. btw, i didn't lose it from dieting.

and yeah, the doctor was mad overweight.. LOL.. he was lookin at me like cotdamn woman you're in better shape than me, i should be askin you this!

[khalid a.k.a Genocide]

thanks alot. i'm using some of this. btw, i didn't lose it from dieting.
!

If I may, was the weight loss due to illness? (you don't have to answer if you don't want to).:) . because if thats the case then a very slow/low intensity weight training regimen approach should be employed. Regardless of the problem, you still need to increase your daily caloric intake to gain weight.


keep your head, eat smart and lift smart!!!!!!