Suggestions for books with equal focus on diet and weight training
I'm looking to GAIN a few pounds and am interested in finding a book that focuses on equal parts diet and weight training. I currently run/weight lift and eat a sensible diet, but I'm unhappy with my results. I'm looking to gain about 15-20lbs. of muscle working out for 1-1.5 hours 4 times a week.
This isn't just about weight lifting though, I want to know exactly what types of foods I should be eating, with recipes to help me get started. It seems like most of the books I've come across either focus on weight lifting, or dieting, not both. I'd much rather find a book or two I can learn from then hiring a nutritionist and a weight trainer (which I'll never do).
Again, I want to emphasize the fact that I'm looking to GAIN weight, not lose it. I'm 6' 155lbs. and want to get up around 170lbs. Thanks for any suggestions, I'll keep on doing any research on my own.
The first promising book I've come across is 'You Are Your Own Gym' but again, it focuses primarily on weight training, not meal plans/recipes...
Can't find any books on weights and gaining weight, might want to try a Google search for "hard gainer" maybe paired with "weight lifting."
I thought this was a pretty good guide
I lift weights 5 to 5 1/2 hours a week myself, imo the absolutely essential thing is to eat enough protein otherwise you are wasting your time. I weight 187 and try to eat at least 200 grams of protein each day, consisting of protein shakes, meat (beef, pork, chicken seafood) and some low fat cottage cheese if I am short of the 200g at the end of the day.
The best places to find info on gaining weight are the bodybuilding sites, you can find a million of them through Google.
redfish, I'd say you're probably eating too much protein. 200g/85kg=2.4g protein/kg (and this isn't even kg of lean body mass).
Protein requirements are discussed extensively elsewhere, but the consensus is even Olympic gymnasts needn't go above 2g/kg of lean body mass, and these are people working out for 4 hours a DAY or more.
While I am a devout follower of Sisson, I believe he overstates protein requirements on that page.
Excess protein will simpy be converted into glucose and then turned into fat if it isn't used quickly. Further, toxins from metabolizing protein in that way will build up in your system - too much protein can make you very sick and even kill you.
Also, protein is expensive, especially in powdered form. You'll spend less money on food by eating less protein.
See, Google searches yield pages upon pages of garbage. If theres anything the internet has entirely too much of it's dieting/weight loss garbage. I figured it would be much faster and I would get better results posting here. I'll keep plugging away, though.
Over the Summer I did a few half-marathons and was running around 20-25 miles a week and my weight got down to 148. I've been able to get back up to 155, but I'm still having very spotty results.
I've tried to increase my protein intake, today was the first day I actually took a protein shake to work with me, I usually reserved them for my post-workout meal. I'm trying to reduce carbs and increase protein across the board. There's a more in-depth discussion about it on my blog http://microcosmk.blogspot.com I would link it directly but blogs are blocked here at work. I'm impressed you can run that much and still maintain weight, you definitely know something I don't.
With your goals you should hire a personal trainer that also knows about proper nutrition; these days most good ones will know both. It just helps to have a trainer update and track your program/progress.
On books, there isn't any book out there that has information that you won't find online. I would actually say the online info is better since you get many more opinions and counter-arguments. But, it's not like there is much info to know, anyway. Work on your weak spots first (trainer is good here to determine what they are). Change your routine every 2-10 weeks. In terms of diet, ideally you eat some carbs 1 to 2 hours before lifting (protein would be 2-3 before), and eat something with sugar and protein after the workout (chocolate milk with some whey powder is ideal). Then, eat every 3-4 hours. Before you go to bed, take in some yogurt/milk (something with casein protein) and some complex carbs. A bit of fat is needed at all meals, since it's needed to absorb some nutrients. There isn't a lot to know, but it needs to be constantly monitored/updated. So, again, a good trainer is best.
Remember, muscle gains are slow. Even if your system is perfect and you've got the genes, 20 lbs of muscle will take at least a year (The limiter being muscle cells). You'll find claims otherwise, but that's close to a biological impossibility (Unless growth hormones and steroids are involved).
The Primal Blueprint is THE way to go - by Mark Sisson. His site is in the first reply.
If you want to gain muscle, look for Starting Strength by Coach Rippetoe, or any book by Ross Enamait. Ross is one of the demigods of the MMA/boxing training community and this guy is STRONG.
I'm talking triple-clap-pushups-with-a-weighted-vest, can-knock-you-out-by-looking-at-you strong.
Read his stuff, do his workouts, and you'll be in the best shape of your life. Couple this with Paleo/Primal Blueprint eating principles and the competition will be miles behind you. I guarantee it.