Re: First time on this board

Posted By: Donna
Date: Tuesday, 24 December 2002, at 1:55 p.m.

In Response To: First time on this board (DougandKaren)

: Hi everyone, this is my first time on this
: board. My husband post and reads on a daily
: basis.Im very new to powerlifting,but find
: it rewarding. I have never entered a meet,
: but plan to in 2003. My question to fellow
: lady lifters is how to gain weight/strength.
: I have tried eating like crazy for the last
: 2weeks, but only gained 2lbs, and i think
: that is water. What supplements do women
: use? Is it the same as mens supplements?
: Would like any advice ladys.

: Karen

Hi Karen,
I used to be very underweight and had a heck of a time gaining muscle and strength. Stuffing yourself though will only cause you to gain a considerable amount of fat along with a little muscle. If you really want to gain true muscle, that'll take some time. You aren't going to see big changes overnight, you don't have the hormones to support it. What I would recommend is that you track your protein intake and take in 1 gram of protein per pound of bodyweight, each and every day. Also, paying particular attention to my post-workout meal made a big difference for me. I always make sure to eat usually within the first 30 min. after my workout and never later than 60 min. I myself prefer a meal replacement at that time as I work out at night and need something quick before I go to bed. I also prefer meal replacements because they are liquid and digest faster, which results in the nutrients reaching my blood stream quicker. A high protein meal with some carbs included has worked the best for me. My lifting became much more consistent once I started paying close attention to my post-workout meal. As far as supplements, I am never home and always on the run so I like them. They help me get in my nutrient requirements when I just don't have time for "real" food. I use a whey protein supplement, a good multi-vitamin and the meal replacements. Those are my minimum requirements. I think if you work out hard and keep a good eye on your protein intake, you will slowly add some muscle. Keep in mind, at most I've gained 3 lbs. a year but a lot of strength came with that 3 lbs. and there wasn't any fat along with it. If you can give yourself some time and pay attention to the details, I'm sure you'll get where you want to go.

D.