I want to gain 10 kilograms with raw food diet, please help

[Trey]

Hello to everyone. :)

I am new to the vegan style, I have started to eat this way a few days ago. For all the reasons like all of you.
Anyway I have one question.
I am 19 years old (20 in four months).
My height is 191 cm, (6' 3'' ft in US scale - I think).
And my weight is 72 kg, (158.73 pounds in US scale - again I think, I am not very good at this system, I'm from Europe).
My goal is to gain weight with this type of diet. I wish to gain 10-15 kilograms.

I am not very skinny, more like thin but slightly muscular, I am also athletic, you could say my body type is swimmer's type, slim.
But I know when I gain 10 kilograms I would have more confidence and look ten times better. When I was on meat diet I got 3-4 kilograms with a lot of effort, but It didn't stick but the difference on how I look with just 4 more kilograms was amazing.

I am a Vegan. I realize that we as human beings are meant to eat plant based diet, and I know that is possible to get weight this way. I just need help from you to tell me what to eat exactly to gain weight and then maintain it.

Is it avocado or nuts, or something more? What is rich in calories, what should I eat?
And can I put avocado and nuts in a blender, or must I eat it raw. I prefer blender with some things.

Thank you :)

[Revvell]

As far as food goes, this question has been asked and answered numerous time. My suggestion, eat a variety of foods including greens, bananas, other fruits, etc. AND weight train whether that be kettlebells, free weights, sandbags, steel bells, bodyweight, medicine and fitness balls. Muscle weighs.

I gained 30 pounds as a vegetarian by lifting weights.

[Trey]

Is lifting weights crucial? Because I do not have a gym anywhere near me. I do go running almost every morning for 25 minutes, for cardiovascular benefits.
I apologize if this subject was asked before, I did looked on the site, but I guess I didn't looked good enough. Sorry again about that. Is doing push ups and working with weights only for hands beneficial? Because that I can do at home. I'm asking cause I never did weight training. :)

Ah I just saw, free weights is what I meant by weights with hands..sorry I'm from Europe, my English is sometimes......

How often should I do this free weight training? Every day or? And how many repetitions? Over what period of time did u achieved 30 pounds? Thank you.

[Revvell]

Check out the resource on my "Eliminate Procrastination" site. I recently invested in Sandbells and have been using them for about 3 weeks now. Watch the vid. You don't need special training to play with them. Can do them at home. Less chance of injury than anything else I've used. You can get varying weights and they can be used instead of or in addition to anything else. Just need creativity. You'll want to play with them enough so that you'll get pumped just playing with them.

I've used free weights, kettlebells, and all the other things I've mentioned and still do but nothing has been as fun as the SandBells.

Play EVERY day! Use whole body movements. No animal other than humans need to be told when or how often to play.

How long it took me is no indication of how long it'll take you. Different bodies, different food programs, different ways to play.

Just go out and have fun!

If you want/need more inspiration, go to YouTube and look up Zenkahuna.

[Aleesha Sattva]

Is it avocado or nuts, or something more? What is rich in calories, what should I eat?
And can I put avocado and nuts in a blender, or must I eat it raw. I prefer blender with some things.

Thank you :)

Putting something in a blender doesn't make it cooked. It just makes it smooth!

Yes you can put these in a blender and make a lovely smoothie or soup from them. :eat

[michigan roman]

wheat germ

hemp seed

pumpkin seed

grind in blender then add water and fruit to make protein packed smoothies

other nuts and seeds obviously can be used . personally i like using almonds to make a nut milk then adding bananas / carob powder / hemp seed / wheat germ for a raw protein drink

you can do push ups with legs spread apart to make more difficult to help add muscle , plus do squats without weights and feet ;like 3' apart to put bulk on legs

[proteus]

if you want to gain any weight ( read FAT ) then focus on liquid sugars. if you want to gain lean mass focus on protein and starches.

hemp seeds blended with a banana would be a good, high calorie, raw protein + starch shake.

you could use a protein supplement such as rice protein. you never want to rely on one source though - you should get protein from multiple sources. also try to spread you protein throughout the day, not all in one meal.

if you are having problems gaining weight make sure you don't eat too much fiber ( not more than 30 grams ). you can juice produce to remove fiber. i wouldn't cut fiber below 20 grams per day though as that would be unhealthy.

by the way i used to bench press 400 pounds and barbell row 500 pounds @ age 23. that was at bodyweight of 225 lbs @ 5'10" up from 150 lbs @ age 17. i also wanted to be big when i was a teenager, now i want to be 150 lbs again - and i am getting there :) 170 lbs right now @ age 29.

as far as exercise if you want to put on weight - do heavy deadlifts once every two weeks ( at first start with once a week, when you can do 300+ pounds switch to once every 2 weeks ) and no other exercise. avoid jogging, swimming and bicycle riding especially - those will shred pounds - that's how i am losing weight now :)

[dime]

Heh, I'm pretty much same, height/weight, except I'm 23. Trying to achieve similar goal as you right now. It's not that hard to gain some muscle, just make sure:

* you eat at least 50g protein/day. Doesn't need to be much more than that to build muscle
* you eat enough sugars (fruits, etc.), so that you always have energy to do whatever you want to do. The key is to make sure that no protein is catabolized for energy purposes, this is hardest to achieve. You will want to mix sugars with some fat, e.g. nuts, or olive oil when blending, so that they don't cause sudden spikes in your blood sugar levels.
* with some exercises (push ups, etc.) you need around 3000kcal per day. But consider that to be a rough guideline, and eat whenever you feel you're hungry/low on energy.

[dime]

avoid jogging, swimming and bicycle riding especially - those will shred pounds - that's how i am losing weight now :)

How come? Those will shred pounds if you're not eating properly. E.g. with cycling, your glycogen depots will be gone in about 2 hours if you're not putting in some energy meantime. And then it turns to the fat/proteins in the body, if you still continue cycling, half-dead :)

[proteus]

Heh, I'm pretty much same, height/weight, except I'm 23. Trying to achieve similar goal as you right now. It's not that hard to gain some muscle, just make sure:

* you eat at least 50g protein/day. Doesn't need to be much more than that to build muscle

50 is not enough for an athlete seeking to build muscle mass. amateur bodybuilders use 150-200 grams / day. professionals use 400 - 600 grams a day.

for a raw athlete seeking to gain mass i would suggest shooting for 100 grams.

also keep in mind that bodybuilders use whey protein which is the most potent protein. if you get 100 grams of protein from sources like nuts and seeds it will only maybe be an equivalent of 80 grams whey ... which would be enough though.

muscle is almost entirely protein by dry weight and when you exercise you burn this protein up ( the body tries to use sugar first, then fat, but when you push it hard it will eat protein too ). this is why i suggested to not overdo it with exercise.

you basically grow when you consume more protein than you burn up. this is called nitrogen balance and its what the science of bodybuilding is all about.

[proteus]

How come? Those will shred pounds if you're not eating properly. E.g. with cycling, your glycogen depots will be gone in about 2 hours if you're not putting in some energy meantime. And then it turns to the fat/proteins in the body, if you still continue cycling, half-dead :)

even if you replenish the calories as you go along your body will still release cortisol which will catabolize your muscle.

*some* cardio would probably be a good idea for everybody, even people who want to gain weight - but these people should be extremely careful not to overdo it.

too much cardio can be counterproductive even if your goal is to lose weight. because cortisol doesn't just burn muscle - it also deposits fat. as with most things you have to find the golden middle with respect to how much cardio is optimal - and this will differ for every person.

for you two if you insist on doing cardio i would recommend doing sprints once a week. sprints carry a very high probability of injury though so join a running forum or something or otherwise get good advice on how to do it safe.

[Revvell]

O.k, all these theories, all this advice... blah, blah, blah. Here's a friend of mine ~ you can look at numerous vids on her channel ~ High raw, totally vegan, takes no supplements other than Richard Schulze's products and real, fresh food ~ 42 years old; has been training DAILY for over 1600 days straight! All her moves work cardio and full body! Primal female animal ~

http://www.youtube.com/watch?v=8WXrnQRFo3c

[dime]

Revvell, proper nutrition is extremely important for healthy gaining/maintaining kilograms. As for exercise it's much simpler, you can do whatever you want, kettlebells, sandbells, blah blah.. as long you stimulate the muscles to near exhaustion and then give them proper rest, they will grow.

[proteus]

exercise is much simpler, you can do whatever you want, kettlebells, sandbells, blah blah.. as long you stimulate the muscles to near exhaustion and then give them proper rest, they will grow.

not true. exercise is not as simple as you think. wait till you're in your 30s and can't work out properly because you have injured shoulders, back and knees then tell me again how simple exercise is.

you are working on those injuries right now it's just that you will realize the error of your ways AFTER you have caused permanent damage. when you're a teenager injuries heal. when you're older you're stuck with them.

in about 17 years of working out i have never met a person who so much as had a clue about how to work out properly - for the most part people are simply working towards injuries with some asymmetrically developed nonfunctional musculature.

if you adopt the "you can do whatever you want" attitude towards exercise you will eventually pay the price just like a person who thinks he can eat whatever he wants.

[dime]

Still, exercise is much simpler. In order to optimally exhaust the muscle, you need to use weights with which you can workout for 90-120 seconds and then you come to a point where the muscle simply fails and can't go on more. I think we can agree that these weights won't be too much. And I think it's common sense that you should lift the weights veeery slow; the slower the better. If you follow this, the risk of injury and damage to the body besides the muscle you're exercising is minimized. For the same reasons it's always better to do isolation exercises, rather than whole body.

Did I miss anything? You can sum it up in one short paragraph, so I think it is pretty simple. All you have to do is lift some weights once, at most twice a week. Of course this is for the average guy who wants to add a few kilograms of muscle.

Aerobic is important as well, but of course shouldn't be overdone. Stay away from stuff hard on joints, like running. Swimming is probably the best option. Cycling comes close, although it can be hard on the knees/back if not done properly. But in combination with swimming it's perfect for cardio.

[dime]

if you adopt the "you can do whatever you want" attitude towards exercise you will eventually pay the price just like a person who thinks he can eat whatever he wants.

I agree, I didn't say that very well.

[Trey]

Okay, first of all, all of your advices were very helpful to me. I now know what food to add to my diet, what workout to do (free weights, squats, push ups), and SandBells seem fun, although I haven't bought them yet, so for now I will do other ones.

Regarding swimming, and bike cycling, I absolutely agree that it shreds calories, at least for me, because I have done those sports a lot over the last two years.

Running. For the past three weeks, I've been running 6 days every week. But that was only 20 minutes max, only for cardio benefits and because it helped me focus during the day regarding studying.
However I will implement this diet with weight workouts and perhaps some running, here and then, and will see.

More advices are of course always welcomed. :)

[Revvell]

Revvell, proper nutrition is extremely important for healthy gaining/maintaining kilograms.

Really? I had no clue! :rolleyes:





As for exercise it's much simpler, you can do whatever you want, kettlebells, sandbells, blah blah.. as long you stimulate the muscles to near exhaustion and then give them proper rest, they will grow.

No, you DON'T need to stimulate them to near exhaustion. And, of COURSE one needs proper rest ~ the whole person, not just the muscles.

Y'all are coming from the OLD way of doing things. Not old enough though. UGG didn't build muscles by doing isolated movements. UGG got out every day and did what he needed to do to feed his family ~ and trust me, he had muscles which got "worked" EVERY single day or, his family didn't eat.

Here's someone else who has been training for 1600+ days ~ EVERY day ~ http://www.youtube.com/user/zenkahuna. He's 61 years old.

Please, don't tell me how to play ~ I've been doing it longer than many on here have been alive.

[dime]

Yes you do. Otherwise what are you doing? Cardio.

I've been lifting weights for 10 years or so, since 12. Started with boxing and continued with bodybuilding. I don't think that's that old. I have similar construction and metabolism as Trey: 190cm and normally 70-75kg, and with lifting weights I manage to be at 80-90kg (I'm doing it for the first time on raw now though, we'll see how it goes :)). So I think sharing some of my experience might be helpful to him.

Who's UGG?

[Revvell]

Yes you do. Otherwise what are you doing? Cardio.

Done correctly, it's ALL cardio and you don't have to separate them.




I've been lifting weights for 10 years or so, since 12. Started with boxing and continued with bodybuilding. I don't think that's that old.

Yes, it is. Bodybuilding the OLD way. Been around a looong time now. Since before you were born. Now, people are using kb's, Sandbells, Steel bells, whole body movements so they get full range of motion throughout their bodies, not isolated movements. That is SO old school but, you're young. You've got time to find out.





Who's UGG?

The guy who had to go out and kill stuff for food. Way before your time ~ and mine even.

Enjoy!

[dime]

So what you're basically saying is that we should model our exercise according to the way people were living in some prehistoric times? Why is this better than the "old" way I'm practicing, some arguments? I haven't tried this and I'm not sure where to look on the internet.

[Revvell]

So what you're basically saying is that we should model our exercise according to the way people were living in some prehistoric times? Why is this better than the "old" way I'm practicing, some arguments? I haven't tried this and I'm not sure where to look on the internet.

I don't argue. What I'm saying is, it's much easier, efficient and fucntional to do whole body movements than isolated. I've done both and had a partner I used to train with way back in the day and we'd train 4-5 hours daily lifting free weights. He went on a construction job and found out that, with all his musculature, he was nowhere near as strong as the guys who used their whole bodies to do what needed to be done.

In martial arts, fighting, etc., one learns to use their whole body, not just an arm or a leg. Why play any other way?

I've given you two links to look on the 'net. Have you even taken the time to look?

[proteus]

Still, exercise is much simpler. In order to optimally exhaust the muscle, you need to use weights with which you can workout for 90-120 seconds and then you come to a point where the muscle simply fails and can't go on more. I think we can agree that these weights won't be too much. And I think it's common sense that you should lift the weights veeery slow; the slower the better. If you follow this, the risk of injury and damage to the body besides the muscle you're exercising is minimized. For the same reasons it's always better to do isolation exercises, rather than whole body.

i am sorry man, this above paragraph is a total load of crap - you got everything wrong - EVERYTHING.



Did I miss anything?

you did worse than simply miss EVERYTHING.


You can sum it up in one short paragraph, so I think it is pretty simple.

it is your thinking that is simple. economics are even simpler to a person who doesn't know anything about economics - because he can summarize his economics knowledge in one line such as "China is stealing our jobs". economics is not nearly as simple to somebody who has a PHD in economics.


All you have to do is lift some weights once, at most twice a week. Of course this is for the average guy who wants to add a few kilograms of muscle.

agreed. but wanting to add a few kilograms of muscle is a dumb goal. a good goal would be to achieve peak health and fitness.



Aerobic is important as well, but of course shouldn't be overdone. Stay away from stuff hard on joints, like running.

running is not hard on the joints if you know how to run. most people do not and run on their heels. the proper way to run is on the forefoot which eliminates the shock. i always used to run on the heels and only converted last year. the sooner you convert the better but it must be done EXTREMELY carefully and gradually. start by running just about 30 seconds at a time with proper technique and allow yourself a year or more to completely switch.


Swimming is probably the best option. Cycling comes close, although it can be hard on the knees/back if not done properly. But in combination with swimming it's perfect for cardio.

everything can be bad if not done properly - that's not a reason not to cycle. get a professional bike fit, invest some time into selecting a saddle that won't restrict blood circulation to your ahem organs. use clipless pedals and make sure you pedal fast rather than hard to lower the stress on your knees.

[proteus]

Running. For the past three weeks, I've been running 6 days every week. But that was only 20 minutes max, only for cardio benefits and because it helped me focus during the day regarding studying.
However I will implement this diet with weight workouts and perhaps some running, here and then, and will see.

running is excellent exercise and if you enjoy it so much it wouldn't be a good advice for me to suggest that you stop.

what you can do if you want to gain mass is decrease the volume of your running and increase the intensity. for example instead of running 20 minutes at a moderate pace you could run just a single mile but fast. you would still get a good workout but you would not burn as many calories.

[proteus]

Yes you do. Otherwise what are you doing? Cardio.

I've been lifting weights for 10 years or so, since 12. Started with boxing and continued with bodybuilding. I don't think that's that old. I have similar construction and metabolism as Trey: 190cm and normally 70-75kg, and with lifting weights I manage to be at 80-90kg (I'm doing it for the first time on raw now though, we'll see how it goes :)). So I think sharing some of my experience might be helpful to him.

Who's UGG?

bodybuilding is extremely dumb. it is monumentally stupid. i am telling you this as somebody who has been doing it for over 10 years and then quit.

[proteus]

So what you're basically saying is that we should model our exercise according to the way people were living in some prehistoric times?

correct.


Why is this better than the "old" way I'm practicing, some arguments?

your workout was invented by some crooks to sell flex magazines and gym memberships. paleolithic workout was developed by the same folks who developed you. it comes straight from your user's manual. i suggest you trust your manufacturer with the operating instructions.

if you believe that isolation exercises are better than running and climbing then you must also believe that domino's sugar is better than whole fruit.


I haven't tried this and I'm not sure where to look on the internet.

you don't need any guide. for me this was just a revelation - one day i just realized that i was an idiot to fight my nature and torture my body on the procrustean bed of gym equipment. your body already knows how to train - all you have to do is let it do its job.

watch children - they play and they run - this is their body exercising itself. this is what you want to do too. gym is not exercise - it is torture. torture doesn't produce fitness it produces disability.

Pavel Tsatsouline ( the guy who trained russian special forces soldiers ) famously said that bodybuilding is the worst thing that has ever happened to training and he was 100% spot on.

[proteus]

.In martial arts, fighting, etc., one learns to use their whole body, not just an arm or a leg. Why play any other way?

spot on.

would you try to fly a boat ? or swim a car ? that would be absurd. you have to use things the way they were designed to be.

if you want to train a dancer you make him dance. if you want to train a powerlifter you make him lift. you don't make a powerlifter dance and vice versa.

taking a human body off the ground, mountain, tree or water and putting it into a steel cage of a weight machine is RETARDED. when you come out of a gym you are no longer a human - you are a broken mess.

how do they train marines ? they make them run and swim and then run and then swim and then some more running and swimming. do you think the army can't afford a bunch of gym equipment ? they can certainly afford 2 billion dollar stealth bombers. no. it's just that they know what REAL exercise is.

[Revvell]

watch children - they play and they run - this is their body exercising itself. this is what you want to do too. gym is not exercise - it is torture. torture doesn't produce fitness it produces disability.


There ya go!

Weight lifting and walking treadmills like dumb animals is what keeps gym operators in business. They HAVE to keep selling memberships because the intelligent people get tired of it and KNOW they've got to do something different ~ or go insane ~ and they stop going to gyms with recycled air; loud, obnoxious music...

Get out and play! I've had students tell me how cold it is where they are. They have SNOW for pete's sake (who is pete anyway?)! I told them ~ get out in it! When we were kids, we couldn't wait to get out and throw snowballs, go ice skating, skiing. As we've aged, we've listed to the dumb folk ~ oh, it's cold!!! Oh, you'll catch your death!!! Crap! Only way to build our immune system and become stronger is to get out in the weather and PLAY!

I'm so tired of people saying we're sick "because of the weather changes". At one point I was working as an extra for movies/tv. Only transportation I had was a motorcycle. Wind, rain, heat... whatever... it was how I got to the job. Idiots would be standing around saying "this is pneumonia weather".... well, I never got sick, much less pneumonia.

So yeah, prehistoric? Or primal play? Watch the vids and get out and play!

[dime]

your workout was invented by some crooks to sell flex magazines and gym memberships. paleolithic workout was developed by the same folks who developed you. it comes straight from your user's manual. i suggest you trust your manufacturer with the operating instructions.


I don't get this logic. The paleolithic people were surviving in this way, this was their job. I don't think it was their exercise which they were doing in order to look better or live longer. They didn't have a choice.

I'm form a pretty poor country, I used to work like a horse. Up until my 18-19 I've loaded/unloaded millions of trucks with bags and blocks and stuff as heavy as 70-80kg. This is very similar to your full body workout. Was I stronger than I'm now? Absolutely. I was full of energy, eating loads of food, and even lifting weights in the meantime. So this would be a good way to workout huh? I don't think so, unless you don't mind your body aging faster.

[Revvell]

I'm form a pretty poor country, I used to work like a horse. Up until my 18-19 I've loaded/unloaded millions of trucks with bags and blocks and stuff as heavy as 70-80kg. This is very similar to your full body workout. Was I stronger than I'm now? Absolutely. I was full of energy, eating loads of food, and even lifting weights in the meantime. So this would be a good way to workout huh? I don't think so, unless you don't mind your body aging faster.

Drop the "lifting weights".... Yeah, it IS a good way to "playout" if you end up
full of energy, eating loads of food as you say. I don't understand your issue. Just eat the RIGHT food and you're good-to-go!

How can your body age faster if you're "full of energy" and eating well? Primal players LOOK for ways to play! You were paid to do it! Umm, "millions of trucks?"

[dime]

How can your body age faster if you're "full of energy" and eating well?

Faster metabolism = faster death. Of course this doesn't mean you should freeze yourself and do nothing. But it doesn't make sense to beat your body either, the cells can divide only a limited number of times.

[Revvell]

Faster metabolism = faster death. Of course this doesn't mean you should freeze yourself and do nothing. But it doesn't make sense to beat your body either, the cells can divide only a limited number of times.

O.k., you just want to argue every point. No one said anything about "beating" your body and how do you know how often cells can divide given the appropriate nutrition, movement, rest, etc? Oh, never mind. That was a rhetorical question as...

If what you're doing works for you ~ carry on! I'm done. Enjoy.

[Trey]

running is excellent exercise and if you enjoy it so much it wouldn't be a good advice for me to suggest that you stop.

what you can do if you want to gain mass is decrease the volume of your running and increase the intensity. for example instead of running 20 minutes at a moderate pace you could run just a single mile but fast. you would still get a good workout but you would not burn as many calories.


Good idea, will do.

[proteus]

I don't get this logic. The paleolithic people were surviving in this way, this was their job. I don't think it was their exercise which they were doing in order to look better or live longer. They didn't have a choice.

the point is their body was designed for that. a fish's body is designed to swim. a bird's body is designed to fly. a man's body is designed for more or less the kind of physical activity you would encounter in an army boot camp - not gym.


I'm form a pretty poor country, I used to work like a horse. Up until my 18-19 I've loaded/unloaded millions of trucks with bags and blocks and stuff as heavy as 70-80kg. This is very similar to your full body workout. Was I stronger than I'm now? Absolutely. I was full of energy, eating loads of food, and even lifting weights in the meantime. So this would be a good way to workout huh? I don't think so, unless you don't mind your body aging faster.

what you did wasn't wrong - you simply did too much of it. rest is a critical part of building health and strength.

[proteus]

Faster metabolism = faster death. Of course this doesn't mean you should freeze yourself and do nothing. But it doesn't make sense to beat your body either, the cells can divide only a limited number of times.

life isn't measured in time. it's measured in experiences and accomplishments.

yes you can squeeze out an extra few years by giving up all the fun in life, and you would be a fool to do so. if you have twice the energy your life will in effect be twice as long because twice as much stuff will happen even if by the clock it may be a few years shorter.

[JonnyBoy]

O.k, all these theories, all this advice... blah, blah, blah. Here's a friend of mine ~ you can look at numerous vids on her channel ~ High raw, totally vegan, takes no supplements other than Richard Schulze's products and real, fresh food ~ 42 years old; has been training DAILY for over 1600 days straight! All her moves work cardio and full body! Primal female animal ~

http://www.youtube.com/watch?v=8WXrnQRFo3c

All these theories, all this advice - blah blah blah

This is what you say to everything when a study does not coincide with your opinion.

There are theories for a reason, MANY OF THEM WORK FOR MANY PEOPLE.

Should we take your advice because ONE person who is 42 is in good shape?
Wow I know someone who does many drugs but is in excellent shape - therefore you should do drugs?

Stop talking about a subject you have no idea about.

If you want to gain mass start doing heavy lifts - squats, deadlifts, bench press

AND whatever you are eating - eat big. Try to get good amounts of protein. It is essential to building lean muscle mass.

[Revvell]

Stop talking about a subject you have no idea about.


Don't know what I'm talking about eh? Too funny.

I lifted in my 20's and 30's. All the boring things you mentioned; 5 hours a day, 6-7 days a week. Now, in my 60's, I know better. You will too... one of these days. In the meantime, do what works for you.