Get email alerts Get Celiac.com E-mail Alerts  




Celiac.com Sponsor:
Celiac.com Sponsor:




Ads by Google:






   Get email alerts  Subscribe to FREE Celiac.com email alerts

Want Muscle Without Losing Weight
0

7 posts in this topic

Hey Guys,

 

19 year old male here 110 lbs 5'3" I know I'm little. I have had Celiac for about 3 years now and I am gluten free. I have always been pretty small but I like to workout, especially now that I am in college and have use of the gym, my problem is that I have such an easy time losing weight and not gaining muscle which my doctors hate. I am looking to start gaining muscle, but I have never lifted before in my life. I am the type of person that loves to run, this summer I don't really have the money for a gym membership but would really like to start bulking up on my own without sacrificing my running. I looked into starting to take muscle milk or protein but would have no clue where to start since I have never been a real weight lifter, more of a cardio guy. Really looking for workouts that gain muscle without losing weight and do not require me going to the gym Anyone help?

0

Share this post


Link to post
Share on other sites


Ads by Google:

I can tell you what the High School football coaches told my son - after working out, eat 2 PB & J sandwiches & a glass of milk.  The point being to eat a good amount of  calories and protein.

0

Share this post


Link to post
Share on other sites

One of the keys to building mass is nutrition - you need to consume enough calories in the correct form.  Lots of protein and veggies with just enough carbs thrown in for energy.  I've been lifting for about a year and my progress stalled...did some research and realized I wasn't consuming nearly enough calories.  The more muscle to gain, the more calories (even at rest) you burn.  Also, if your goal is mass, you're going to have to cut back on the amount of cardio you're doing.  Definitely keep doing some (especially if you significantly increase your calorie intake), but if you run 30 miles a week, you won't see the bulk you want.  As far as gaining a lot of muscle without the gym, that's a tough one.  You could start with a standard set of dumbbells or resistance bands, but you won't make much progress if you keep lifting the same weight over time.  Since you mentioned having access to your college gym, I would take full advantage of that.  I recently began using workouts from bodybuilding.com and they have really helped (great nutritional advice on there as well - of course, make your gluten-free adjustments).  A year ago I was a tall, super skinny woman with no muscle tone.  In the last 5 months, I've gained a ton of muscle and can now almost legpress my body weight (5'9" 135lbs).  I try to increase weight every third workout on a particular muscle group, but go up weight slowly and only if I can keep proper form.  If you can tolerate whey, it's the best protein to buy (and usually tastes the best).  Make sure you find one that's gluten free - you can drink it straight, in a smoothie or even make protein bars with it.  Hope this helps!

 

~Strong is the new skinny!

0

Share this post


Link to post
Share on other sites

One of the keys to building mass is nutrition - you need to consume enough calories in the correct form.  Lots of protein and veggies with just enough carbs thrown in for energy.  I've been lifting for about a year and my progress stalled...did some research and realized I wasn't consuming nearly enough calories.  The more muscle to gain, the more calories (even at rest) you burn.  Also, if your goal is mass, you're going to have to cut back on the amount of cardio you're doing.  Definitely keep doing some (especially if you significantly increase your calorie intake), but if you run 30 miles a week, you won't see the bulk you want.  As far as gaining a lot of muscle without the gym, that's a tough one.  You could start with a standard set of dumbbells or resistance bands, but you won't make much progress if you keep lifting the same weight over time.  Since you mentioned having access to your college gym, I would take full advantage of that.  I recently began using workouts from bodybuilding.com and they have really helped (great nutritional advice on there as well - of course, make your gluten-free adjustments).  A year ago I was a tall, super skinny woman with no muscle tone.  In the last 5 months, I've gained a ton of muscle and can now almost legpress my body weight (5'9" 135lbs).  I try to increase weight every third workout on a particular muscle group, but go up weight slowly and only if I can keep proper form.  If you can tolerate whey, it's the best protein to buy (and usually tastes the best).  Make sure you find one that's gluten free - you can drink it straight, in a smoothie or even make protein bars with it.  Hope this helps!

 

~Strong is the new skinny!

Thanks so much!

0

Share this post


Link to post
Share on other sites




I think I am bit late to this discussion, but body weight exercises are a great way to get stronger without a gym.  Push-ups, pull-ups, sit-ups/crunches/core, burpees, air squats, lunges, etc.  Every week or two increase the number you do per set.  With body weight stuff, I find it best to do as many reps as possible for several (two, three, even four) sets.  Much information is available online to help you develop a program that helps you meet your goals.  At some point, however, you want to add some weight.  When you don't have access to the gym, load up a rucksack with weight, and do your exercises (except running!) wearing the ruck.  For this, bricks and duct tape are your best friends.  Start with two bricks, tape them together so they are not flopping around in your pack.  Add a brick every week or two until you are carrying as many as you can carry.  The same exercises listed above, done while wearing a heavy ruck (or weight vest) will really help in putting on muscle.  Heck, these exercises should stay part of your program even when you have access to a gym.  While I do not advise running with weighted ruck, hiking with one (especially up hills) is also great exercise.

0

Share this post


Link to post
Share on other sites

I'm also kinda late, but I can relate. After a long long time of doing research I have wrapped my head around how the body works and how to eat properly to get good gains.

Let me start off with this. If you think you eat enough then let me ask you this. Do you track your food? If you are serious about putting on weight you have to get serious about it. Find a calculator online and figure out how much your calorie consumption is at a base. Up that by about 200 calories, and maybe 300 once you start to lift some weights. As you gain muscle mass your body will demand more calories and you have to keep pushing the limit to make gains. As an example my rest calorie is at only 1500, but I eat nearly 3000 calories to see 0.2kg of muscle gain a week.

Now, you don't need a gym to gain muscles, but it will definitely help unless you can afford some basic stuff like a pull-up bar and a barbel / dead lift bar. I suggest beginning with something like this: 

Pushups: There are TONS of variations that make this exercise heavier. https://www.youtube.com/watch?v=FkbUOcbxDjw
Squats: Do squats with something held in your hands in front of you. To begin with find a chair and do sitting squats. Basically squat as if you were to sit on the chair, let your behind touch the edge of the chair and go back up. https://www.youtube.com/watch?v=gCuGMdLlSn4
Pull ups: Find a set of stairs, a bar of some sorts, a play ground or what ever and do pull ups. You can do negatives if your body does not allow you to do it just yet. Jump up and resist as much as you can on the way down. This will build more stress on the muscle weave than poorly done regular ones. https://www.youtube.com/watch?v=pfXuohjylwI
Plank: This is great for your core. You can find it on youtube. It will activate your shoulders, lats, back, your ass, your glutes, your hamstrings. Very very great last exercise. https://www.youtube.com/watch?v=u_iG_DWLdN8

If you are so lucky to have a playground somewhere then utilise it! There is a new movement around using it and not going to the gym. Bar brothers for instance. https://www.youtube.com/watch?v=bqCojo2O7hw
 

There is a great website called Ectomorphworkout > http://ectomorphworkout.org/ectomorph-transformation/vince-del-monte-ectomorph-transformation/

This website was put together by Skinny Vinny. The skinny guy saviour. If you really want to learn how the body actually functions I suggest reading his eBook as it will teach you everything from a-z in an easy read. https://www.youtube.com/channel/UCixwEZ66AiPF8EP86AqjVJA

I could go on and on, but for now I think this will help a little.

Just make sure to eat good clean foods. Carbs for energy, protein for building muscles and fat helps store vitamins in tissue etc. Drink a lot of water (I drink 3-4L a day on workout days and 3L on non workout). The water will help move your nutrients through your body to help building muscles and help recovery. Invest in a foam roller to massage out the knots and reduce soreness after harder workouts.

If you have any questions then don't be afraid to ask. 

Good luck my friend.

0

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now
0

  • Forum Statistics

    • Total Topics
      103,663
    • Total Posts
      918,518
  • Topics

  • Posts

    • Coping with gas!?
      Hi everyone,  I hope you're all having a better Tuesday than me :P. So after nearly 2 years of knowing that I am most likely Celiac, I have narrowed down my reactions to gluten into three categories. 1. When I realize I accidently ate a significant amount of gluten. Symptoms are pretty immediate and almost identical to the stomach flu- vomiting, terrible stomach pain, body aches, lower back and knee pain, headache and stiffness, diarrhea. This will usually last about 24 hours before I can start trying to eat food again. 2. When I realize I ate a small amount of gluten (i.e. a hidden ingredient in something). The most prominent symptom here is a burning pain in my lower abdomen.  3. When I know I must have eaten something off but cannot identify it. This is usually a more mild version of 1 and 2. Mostly nausea, tiredness, stomach discomfort, and a ridiculous amount of terrible smelling gas.  Today is a number 3 day. It has felt like my stomach has been constantly churning all day. I keep on feeling like I'm finally going to poop but then it's just gas. Just like the rest of my symptoms, I have absolutely no idea what to do for this! Are there any products you guys could recommend for settling my stomach and relieving the gas? Also, if you have any suggestions for #1 and 2 I would so gladly appreciate it! Doctors have been thoroughly unhelpful with symptom relief. "Just don't eat gluten" is their suggestion. If only they knew how it feels to get glutened... Thanks guys! Kristen 
    • Gluten ataxia?
      I have Celiac Disease and Diabetes.  Sounds to me like you're experiencing a low blood sugar episode.  Did anyone test your blood glucose level during your hospital visit?   When I get low, I get the drunk-wonky vision, too.  After going gluten-free, I found I had to eat more often to avoid those crashes.  I sometimes wake to a crash just like you did.  Have honey or other sweet next to bedside just in case.  If you get too low you will pass out. Low cost blood glucose meters are available at drug stores.  I suggest you get one just to rule low blood sugar out.    Many blessings
    • Celiac - Not yet diagnosed but feel like I'm dying.
      Hi Dylan I just wanted to join SLLRunner in welcoming you to the forum and yes, do ask to be tested for Celiac and Chrons. My nutritionalist told me that celiac disease is a great mimicker of many illnesses which I think must make a doctor's job all the harder when it comes to diagnosis.  For many of us it took us  a long time to get a diagnosis - for about eight years before my own diagnosis I had ulcers,  odd migraines and hallucinations on waking, anxiety, elevated blood protein but no obvious cause for it, anemia, numb hands and arms in the mornings, and eventually the abdominal pain and severe diarrhea. It was all scary stuff but  it was only when I got the last two symptoms, for six weeks, that I was tested for celiac disease (for the protocol here in the UK is that if you have a new gastric symptom for more than six weeks you should have further investigations).  I still wonder if I hadn't had that gastric pain and diarrhea whether my doctors would have even thought it was celiac related? After all you have been through it is not surprising that you are feeling depressed.  A lot of people feel very depressed and anxious before their diagnosis.  You are doing the right thing seeing a new doctor, and hopefully you are just around the corner from getting some long awaited answers.   Keep us posted.  You will find  some great advice here and support during your journey.  All the very best.
    • Costco
      This forum post came up when I Google searched Kirkland Dish Soap. I called them today and they said there is no gluten in the dish soap. Janis 
    • Food tolerance issues post-diagnosis
      In light of the studies that found some probiotics that are labeled gluten-free yet tested over 20ppm I wouldn't touch them. Now those would be the powder or pill forms. Yogurt is not affected by that. Since you don't have a problem with dairy then I would say eat some yogurt every day. I like Chobani Greek because it has more kinds of cultures. Remember now that powder or pill forms of probiotics do not come under the gluten-free labeling law. The same for OTC & prescription meds. You need to check every single one of those. There are a few online sites where you can check things like that or ask here but as far as prescription meds -- call the manufacturer EVERY TIME. I also wanted to tell you in case you didn't already know that since celiac is genetic and can present at ANY age then all your first degree relatives need to be tested every 2 years in the absence of symptoms and immediately if symptoms present between the 2 year periods. As far as the digestive enzymes go, I tried Digest Gold for a short time & it really didn't seem to do anything for me however I will say I had a lot of issues going on at the time so I might not know if they helped or not. I decided to quit them in order to take that out of the equation so I could try to pin down what was causing me distress. The fewer things in the mix you know. I have heard people report the same as your consultant said. Some say they helped & some say they didn't. Remember Jammy, you're just in the beginning stages. I KNOW you want to heal & heal FAST. Been there, done that! It's like this: you didn't get sick overnight & you're not going to heal overnight. Patience is the watchword here. It's hard I know! You just want to get on with your life. We can all relate.  Again, I'm going to say to eat foods easy on your gut. WELL cooked foods. No raw carrots, coconut, nuts & stuff like that. Easier on your gut would be nut butters.... peanut butter, cashew butter, almond butter etc.... It's sort of like being a baby ---  soft, easy to digest foods. Bone broth is a great healer for you gut & extremely nutritious as well as being easy on the digestion. Here's just one recipe: http://wellnessmama.com/5888/how-to-make-bone-broth/
  • Upcoming Events

  • Blog Entries

  • Recent Status Updates

    • celiac sharon  »  cyclinglady

      Hello cycling lady, have you noticed my picture is showing up as you?  Have no idea why but it's rather disconcerting to see my picture and your words 😉  Do you know how to fix it?  You seem to have far more experience with this board than I do
      · 1 reply
    • Larry Gessner  »  cyclinglady

      Hi There, I don't know if there is a place for videos in the forum. I just watched "The Truth About Gluten" I think it is a good video. I would like to share it somewhere but don't know where it should go. Any help would be greatly appreciated.
      Here is the link if you have never watched it.
      https://youtu.be/IU6jVEwpjnE Thank You,
      Larry
      · 2 replies
    • ChiaChick  »  Peaceflower

      Hi Peaceflower, Just wanted to say thank you for the chat.
      · 0 replies
  • Who's Online (See full list)

  • Member Statistics

    • Total Members
      60,751
    • Most Online
      1,763

    Newest Member
    The sweet cheeks
    Joined