i go to the gym 4-5 times a week and ive put on weight?!


Question: I go to the gym 4-5 times a week and ive put on weight?
im trying to gain weight im 10stone 9lbs im 5ft 7 and im aged 19 my bmi is 23.5


when i started weight training last year i weighed 10 stone i had man boobs and a bit of a belly i lost the belly and man boobs and they now look alot more in shape, ive added alot more calories to my daily intake and ive just weighed myself now and i weighed 10 stone 9, at chrismas i was only 10 stone.. would this be fat or muscle?? i dont look any bigger at all and nobody has said i look any bigger.. for a week i went through a fase of eating maybe 8-10 slices of brown bread a day.. could this be where the weight has come from? making me fat? i cant figure out where the extra 9lbs has come from.. i always eat healthy.. i drink alot of water daily..

my usual days diet

9am - Breakfast - Porrige in semi skinned milk with 4/5 tablespoons of honey

an activia day yoghurt/ with multivitamin

11am - honey sandwhich (4 slices of bread)


12pm lunch - half a chicken and boiled white rice

a apple

2pm - packet of velvet crunch crisps ( 70 percent less fat theres 2.0g of fat but 0.2g of saturates)

5pm - dinner - homemade shepards pie ( no butter in mash, fat rinsed out) with leaks, brockli, carrots and maybe coliflower

HALF 6 = GYM

half 8/9 - after workout meal- protien shake, bown of bran flakes, 2 or 3 tablespoons of penut butter, and another multivitamin, maybe beans on toast ( reduced salt/sugar heins beans) or maybe scrammbled egg ( 4 eggs )


what do you think could be the weight gain and whats my diet like? to many carbs maybe?

Answers:

man, you eat piles of carbs. you dont need that many, and not only that but you should be doing cardio, not weight lifting so basically, this is what you need to know.

"metabolism" is basically a fancy way of saying how much energy your body uses on an average. if you have a high metabolism, your body uses more energy and therefore burns more fat. if you have a low metabolism, you body uses less energy during an average day, and therefore, you "metabolize" less fat cells, AKA- YOU KEEP MORE FAT CELLS. ideally, you want a high metabolism in order to burn fat.

so now that you know what your metabolism is, i will simplify on how to raise and lower it. your metabolism is like a fire. that fire is hungry for food for it to eat. if you have a low metabolism, that fire is very small, and not very hot either. naturally, small fires cannot burn lots of wood, and low metabolisms cannot burn lots of fat. so if you had a small fire, you would not throw a large piece of firewood on it, because it would not burn. you would need to stoke the fire with little pieces of kindling, until it got big enough to sustain a large piece of wood.

just as stoking a fire with wood, you need to eat more small meals, instead of three huge meals (aka firewood) so you low metabolism can metabolize those meals, and store less fat cells. YOUR GOAL, IS TO RAISE YOU METABOLISM.

you should start with a healthy meal plan. as soon as you wake up in the morning eat breakfast.
from there, you should be eating small snacks throughout the day. do not eat large meals.
drink plenty of water, and remember not to eat within two to three hours before you go to bed.

your breakfast should consist of either two boiled eggs and a slice of toast, or ideally a bowl of unflavored oatmeal, with a banana.

these "small snacks" throughout the day, are not going to be a pile of refined sugars and **** that you are used to eating. they are going to be things like apples, oranges, or bananas. an easy way to get over sugar cravings, is to eat an apple every time you feel a craving. it will temporary get rid of the craving, and you will eventually stop getting food cravings.

for lunch you should be eating more protein and less carbs. try a chicken breast salad, with olive oil, and balsamic vinegar for your dressing. maybe if you don't like salad, you can wrap it up in a pita and have that instead. remember, don't eat a large lunch. you should never eat until you are not hungry. that means you've put to much wood on your metabolism.

stick to the fruits for small snacks in between lunch and dinner, than for dinner, eat more protein, and remember to have some fiber also.

all this while, you should be drinking water. your body naturally consists of lots of water, and needs to have lots of water so you can function on an ideal level. drinking lots of water will help you raise your metabolism!

so now, you have been doing this for a month, and your metabolism has started to get hotter and you have noticed that you look and feel better, you have no acne, and you haven't cheated on your diet, not even once. you realize that as your metabolism gets stronger and hungrier, you also get hungrier. this is the point where you need to keep sticking to your diet and definitely do not start eating larger meals. once your metabolism is nice and hot, and it has burned up all the food you have fed it that day, it will start to look for other food to eat within yourself.... yes, it will start to eat your fat. this does not mean you should stop eating, in fact, keep sticking to your diet, and if you must need to eat more, eat healthy, low calorie foods. eat a banana, or chow on some carrots. eat a boiled egg if your craving fatty meats.

things you should eat-
LEAN PROTEIN
HEALTHY CARBOHYDRATES
FIBER
WHOLE GRAINS
LOTS OF WATER
FRUITS AND VEGETABLES


things not to eat-
FATTY MEATS
REFINED FOODS
DIPS OR DRESSINGS
SUGAR (remember to eat an apple when you feel a sugar craving)
UNHEALTHY CARBOHYDRATES



also, if you do go to the gym, dont start lifting weights if your only goal is to lose weight. go on a spin bike for an hour everyday. that will whisk fat off you a lot faster than gaining muscle will at this point in your "body type". also, syop eating so much honey, replace that with a banana if you want to get your blood sugar up.



Definetly muscle. But make sure those breads you're eating are not white, whole grain breads are good for you. Drink a lot of water to burn more fat and piss clearly. Good luck



probably muscle, if you're doing back and legs, you wont notice the change right away, but you will be gaining muscle there and therefore weight




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