what are the best and easiest ways to gain weight with working out?

im 6 1 and 145 pounds im trying to put on weight and build up for a better basketball season next year and the years to come.

im doing lighter weights and more reps for endurance. should i do more weights and less reps? 


and i need a food chart or something to follow.

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The best time to try gaining weight is during the off-season or at the beginning of the season.  A healthy diet along with regular strength training (lifting weights) builds muscle.  A healthy weight gain goal is about one-half to one pound each week. Gaining weight slowly will help you to avoid gaining too much body fat.  The amount of weight that you will gain depends on the amount of calories you eat and drink. It also depends on your training program.


More weight and less reps increases muscle mass.


Here are some healthy foods that are higher in calories:

  • Bread: Choose heavy breads such as honey bran, rye and pumpernickel instead of lighter breads such as white bread. Add peanut butter, margarine, jam, or honey for extra calories.

  • Cereals: Granola, Grape-Nuts and Raisin Bran are healthy choices and have more calories per serving than puffed rice or corn flakes. The serving size of a cereal is listed on the food label. You can also add more calories to cereals by adding nuts, raisins and other fruits.

  • Fruits: Bananas, pineapple, mangos, raisins, dates and dried fruit have more calories per serving than watery fruits. Some examples of watery fruits are watermelon, grapefruit, apples, and peaches. A serving of fruit is one medium banana or apple, one-half cup chopped or canned fruit, or one-fourth cup of dried fruit.

  • Vegetables: Starchy vegetables such as corn, carrots, and peas have more calories per serving than less starchy vegetables. Some examples of less starchy vegetables include green beans, broccoli and summer squash. A serving of vegetables is one cup of raw, leafy vegetables or one-half cup of cooked or chopped raw vegetables. Add margarine, almonds and cheese such as mozzarella for extra calories. Stir-frying vegetables with canola or olive oil will also add extra calories.

  • Meats: Cook chicken or fish in a small amount of canola or olive oil. Red meats such as beef, pork, and lamb have more calories but they also have more saturated fat. Saturated fat is a type of fat that may increase blood cholesterol. 

  • Beans and legumes: Lentils, lima beans, chili beans, bean burritos and other dried beans are high in calories. These foods are good choices because they also provide carbohydrates and protein.


What to drink:

drink juice, milk, milk shakes, and instant breakfast drinks to your meals or snacks. It is very important to drink plenty of water to prevent dehydration. Athletes have higher liquid needs because of water that is lost through sweat during workouts and games. Athletes need eight (8-ounce) cups of liquids each day, plus 20 to 48 ounces (two and one-half to six cups) of liquid per hour of exercise. Always carry water with you to drink.


The best way to check if you are drinking enough liquids is to look at the color of your urine. Urine should be clear or very light yellow, with little or no smell. If your urine is dark-colored or smells strong, you may not be drinking enough.









i asked one of my coaches and he said the same thing 

since then im now at 150 hopefully can get another 10 on by next season

http://www.stack.com/ Try this site. They have a lot of good info you are asking about.


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