| my husband also has a fast metabolism. he eats a whole-foods diet, no protien shakes necessary. he consumes about 3000 calories a day--30% fat, 30% protien, and 40% carbohydrates (majority of those are simple carbohydrates). BTW, this is considered a 'low fat' diet. a 'high fat' diet is any diet that consists of 40% or more calories from fat.
my husband also eats 6 whole meals a day. this divides the amount of calories into consumable amounts. So, he gets 500 calories per meal. His meals consist of Meat, Vegetables, Fruit, Nuts. Two meals contain a complex carbohydrate (grains, bread, etc). In the morning, he consumes 1 tblsp of cod liver oil; in the evening, he consumes another tblsp of cod liver oil. He drinks coffee in the morning, and water with everything else.
My husband lifts weights 2 times a week--using a method that relies on good recovery times to improve muscle and strength. he does functional training, which works the major muscle groups in order to increase mass and strength in an effective manner. He does only 30 minutes of cardio every day--sometimes only twenty--to maintain leanness.
he also practices yoga. yoga is a great counterpoint to weight training, as it will increase flexibility and muscle balance. he practices after each weight training session (2 times per week), and he takes class once per week. he's actually quite good at it, and has been practicing yoga for 3 years.
i recommend checking out Hardgainer.com for information about the sort of training that my husband does. |
weight gain
