I am trying to get back into shape, trying to gain the weight lost. Has anyone been accompishing it? and how are you going about this routine?

I lift 3-4 times a week and play racquet ball 3 times a week.

If you want to gain weight, you gotta eat!

I have used creatine and eaten 4-5 meals a day.

Its possible, but you can't quit after 2 weeks. You will notice results in 6-8 weeks.

Hope this helps...

Although I am a weight gainer and not a weight loser lifting weights has really helped me stay in shape. I also do a lot of walking and bicycling. It takes a good 6-8 weeks to start seeing results but stick with you will be glad you did.

Hi Eddie

I am a fitness competitor and plan on attempting a bodybuilding competition next spring. Its all about hard work in the gym and filling yourself full of good quality food.
I don't know if you are into bodybuilding, but I can tell you that adopting the bodybuilding lifestyle has definitely made me feel better with regards to Celiac symptoms. Particularly during the pre-competition diets, I feel amazing. No pain, bloating, discomfort. This has really showed me how food - even though it may be gluten free--really affects my body and well-being.

After losing weight from being "ill", there is nothing your body wants more than to re-build and grow. Proper nutrition is essential. It just takes time.

Good luck!

H : )

Hey, I lift weights every other day. Just to add on to what other people said, start with little weight and keep building up as you get stronger.

Months ago when I first went to GNC, I explained my situation and bought my liquid Multi-vitamin stuff, some enzymes and I also picked up a bottle of Multi-oil recommended by the sales manager. This supplement contains vital fatty acids that he believed I was missing. But now, with me going GFree I checked the ingredients and there is wheat germ oil and a few other oils listed. I see "Wheat" and I go RED ALERT now...should I be woried about this oil in particular?

I guess I cn just store them in the fridge til I get better. I'm suppossed to take one with every meal.
I also got an email back from GNC.com, I asked them about weight gain powders, here's the response I got back:

Dear Mr. Drumm,



Thank you for taking the time to contact GNC, we appreciate your interest in our company. As the largest manufacturer and retailer of nutritional supplements, we understand that customers depend on us for quality products and quality information.



Our weight gainer's will not be gluten or yeast free. Whey is a milk curd.



If you have any more questions or comments, please do not hesitate to email us back or call our Customer Service Department toll-free at 1-888-462-2548.


So, now what?

Maybe you could gain weight with Ensure? It's disgusting, but some people say it's helped them to gain weight. Good luck. Edit: I just went to the website and it has an offer for a free sample of Ensure. Boost Breezes are really good, but I haven't gained any weight with them. My brother always said to eat a lot of potatoes to gain weight, so maybe that's another idea.

You dont have to take weight gain supplements to gain weight.
You just need to balance your diet, get plenty of calories and get enough protein.
I emailed several supplement manufacturers. Some replied some did not.
I had some which were prepared to say that their protein powders were gluten free. Most of them would not commit themselves.
I presently use Reflex Instant Whey and their Progen bars. They have stated that these are gluten free. (Note Progen powder is NOT gluten free)
I dont know if they are available in USA.
LA Whey also said that their LA Whey and Bio Activator protein is gluten free, and I think you can get that in the states.

As regards gaining mass I think that so long as you are strictly gluten free then there is no problem. Its just training and diet, the same as everyone else.

That should have been LA Muscle, and I have just had an email from them stating that Komplete is also gluten-free.
And they do sell in USA.

That is good to know that there are gluten-free protein shakes out there. My husband is a body builder and his reasons for not getting tested is that he wouldn't be able to use his shakes and supplements. We know he has the genes for gluten intolerance and should he ever need the diet it would be good to know that there are shakes/supplements available to him. He is convinsed that he couldn't be gluten free AND be a weightlifter.

God bless,
Mariann

Hi Mariann

Tell your husband to have no fear because there are LOTS of gluten free protein powders and supplements. I am also a weight lifter and have no problem taking in the supplements I need. There are some protein powders thath are gluten-free and some with low levels of lactose (if lactose intolerant). I am very sensitive to just about everything and I can tolerate my supplements very well. It just takes a bit more effort and time to investigate and to know what to look for on the labels.
I would recommend he get tested "just in case". If diagnosed, it may actually help his bodybuilding because his intestines would heal and he would start utilizing the supplements better in his body.

Good luck!

heather : )

Heather, I totally agree with you, but he is in complet edenial that he might need the diet. It took almost a year to convince him that he has the genes! He has always been skinny, he was like a stick when he was a child. He has been complaining because he has been on this 3500 calorie diet plan (45% carbs/ 35% protein/20% healthy fats) for almost 10 weeks and he has stayed at 150 lbs the whole time. He has converted some fat into muscle, but he was hopping to really bulk up for this contest he is doing.

He has been lactose intolerant most of his life, in fact all of his family complains of lactose intolerance and they buy Pepto Bismol by the case! But it is like talking to a wall when it comes to getting any of them tested. I figure they will have to be half dead before they will listen to me. Hopefully it won't have to come to that.

God bless,
Mariann

Hi Mariann,

That’s too bad that he so stubborn. It may really benefit him. How long has he been in bodybuilding for? I’d maybe re-evaluate the diet, and maybe switch to more calorie dense foods. Depending on his current condition and the number of weeks out from the show, it is possible to increase calories. My trainer who diets me consumes 7000+ calories a day. Sick, I know. But, depending on how hard core you are, there are little tricks how to prepare the food that makes it easier to get it all down. Regardless of genetics, if you increase your calorie intake enough, weight gain should occur---and if it doesn’t, that is probably a good indicator that something is organically wrong…..like a malabsorption problem, like Celiac.

Keep trying!

Heather

Hi Mariann,

That’s too bad that he so stubborn. It may really benefit him. How long has he been in bodybuilding for? I’d maybe re-evaluate the diet, and maybe switch to more calorie dense foods. Depending on his current condition and the number of weeks out from the show, it is possible to increase calories. My trainer who diets me consumes 7000+ calories a day. Sick, I know. But, depending on how hard core you are, there are little tricks how to prepare the food that makes it easier to get it all down. Regardless of genetics, if you increase your calorie intake enough, weight gain should occur---and if it doesn’t, that is probably a good indicator that something is organically wrong…..like a malabsorption problem, like Celiac.

Keep trying!

Heather

When I was finally diagnosed, after years of problems, my bodyweight was down to about 165 lbs. After 2 to 3 months on a strict gluten free diet my symptoms started to disappear and I could train and gain weight. I am now a lean 240 lbs.
If I had not been tested and diagnosed I would still be a sick skinny guy.
Tell your husband to stop being a coward and get tested now!.
It will be the best help he can get for his bodybuilding.
If he is negative then he has to sort his training and diet out.
If he is positive he has to sort his training and diet out but could gain massively from it.
Good luck.

Thank you both for the support. I will work on him...

God bless,
Mariann

If I may 'piggy-back' on the thread:

I'm 50. When I was 10 a kind schoolmate suggested I do body-building but I didn't know how to follow up the suggestion - was a bit dopey.

I was almost skeletal-looking from age about 7 to well into my 20s (with hindsight, that was malabsorption).

I gradually turned overweight.

I have remained at 15 stone since well before adopting the gluten-free-WF life three years ago.

I cut an impressive figure at a cursory glance but not much of it is muscle.

Every time I start at a gym on the slightest of programmes I get a lot of severe aches.

I want to get a little slimmer and also get more muscle but read somewhere that is very difficult at age 50, is that correct?

I'd like to go down to about 13 stone eventually.

Should I accompany the exercise regime with particular supplements and is it right not to lift weights at the gym at present?

Grateful any ideas and suggestions about additional sources of information.

(Am also getting Slimming World magazine but shan't start on the programme or join a group till my new arrangements at home are 'bedded in' & I'm more used to cooking - perhaps next spring?)

Start SLOW and make sure you hydrated -
If you're getting headaches, I would check
with your doctor to see about which activities
to start with.
Headaches with physical exertion (in my little world)
are typically (but not limited to) blood pressure issues,
being dehydrated, or heat exhaustion.

When you do work out, make sure you're
getting enough protein in your diet so that
your muscles can heal as you build.
Since I personally have a hard time
digesting protein I take glutamine after
I work out.

Hope this helps some...

Is glutamine like an enzyme capsule?
I take some of those before I eat a meal?

First of all, I think one's mentality is important when starting any kind of lifestyle change. Your body is not the enemy. You have to work with it to find out what works best for you. If hardcore weights and running isn't your thing, consider rowing, swimming, biking, for example. The time of day is also important. Listen to your body and learn when you have high/low energy.

Healthy weight loss is about 1 1/2 to 2 lbs per week. Aim for this. Think, 3500 calories make up a pound, so decrease your food intake from 250-500 calories a day and increase your physical activity to burn 250-500 calories.

Also eat, clean (no sugar, junk food, sauces,etc.). As a personal trainer, I hate to say this but 20% of what your body looks like is in the gym and 80% is diet. Very few can achive optimal health without incorporating both components.

As far as supplements, make sure you have enough protein. What I teach is eat protein with every meal. Never carbohydrate alone. Workout-wise, Glutamine is used to decrease muslce soreness (tissue repair). It is also common for Celiacs to take Glutamine due to its healing properties on the intestine....you can kill two birds with one stone. : ) The key is to also take it at the right time. Most people mix it with their protein shakes, which is detrimental. Take it with water on an empty stomach in the morning or before bed. I highly recommend it, for either purpose.

Alright, that's what I have to say. Hope all of its not too overwhelming.

Good luck!

Heather : )

That's very useful info.

However:

- cycling's no longer possible for me as transport - though I have an 'exercise bike' and there are also more elaborate versions of that at the gym.

- My legs are OK (apart from the knee joints) but shoulders, chest, back, arms & wrists have almost no muscle at all

- I can't swim so water activities are out

- is what I am talking about, possible after age 50?

- how do I calculate what activities use up 250 calories a day?

Thanks & regards,

Personally, I play soccer (we have a league for "mature"
women - oldest player I know is 62) and workout at the gym.
I started off with a little cardio (eliptical and tread mill) and
then went to working on weight machines. I have added alot
since the start but I've never "hurt" myself in the gym - can't
say the same for on the pitch.
The "feel-so-much-better" feeling
after I work out or play is what keeps me going.

But I had to learn what to eat so that I could keep
going. Very trial/error and research.

Good Luck!

Alicia:

Props to you! You should be very proud that you have figured out an optimal balance and have learned what your body likes. That often takes people a long time to do. Keep it up!

Micheal:

You can never be too old to get in better shape. I know a 57 year old female bodybuilder who has had 3 kids and started very overweight/boarder-line obese. It’s all about making the decision and commitment to succeed.

AS a start, you may consider walking. Try walking around the block and time yourself. In two days, try the same route again, except aim for a shorter time. When you have walked your fastest, try walking a different route that is a bit longer. Stationary bikes are also good if you are into that. Perhaps try music. Also try to relate exercise to a positive activity. Personally, I use my cardio time as a chance to just think/reflect….about life, my goals, about the day, etc. When I have my days off, and don’t do cardio, I feel like I don’t have time to think. Make it something you can look forward to.

About that “no muscle at all”—change that! When first starting a weight program, there are tremendous gains. You will gain muscle very fast. This may also help with weight, as muscle is a great fat burner. You will also feel better about yourself. Guaranteed! Perhaps there is someone in your area, or a friend who works out and could show you the weights, if needed. Maybe a bias, but personal trainers are also helpful…..and they often give group rates/classes. Get your family/wife/friend to start with you.

Water activities: There are classes available in shallow water (waist deep) that burn calories, and there is also classes where you very floaters (a belt of foam to keep you floating). Very fun. Both men and women participate in the groups I know of. Never too late to try!

The number of calories you burn depends on the activity and the intensity. I would aim for 20 minutes. Next time, try 23, and so on. Again, when you are up to your time limit, try increasing your intensity (cycle faster, or at a greater resistance).

Embarking on a new lifestyle can be exciting. Commit yourself and you will succeed.

“Accomplishing a goal is not as important as the person you become accomplishing it”

Keep us posted on your progress!

Heather : )

Thank you all

The thing about weight training is I hate doing it and am really sore afterwards but I sleep so much better when I do. When I get up the next morning I feel like a million bucks. I do lifting every other day and if I go any longer than that with no lifting I start to feel fatigued and worn out. So I keep lifting them because a little pain now results in a lot of gain later.

I've been making good gains in muscular strength over the past two months and my energy levels have improved. The key for me is just to consume food in bulk (I've always had a high metabolism, mind you), and work out 4-5 times a week with high-intensity lifting. I'll drink Gatorade, but for food I don't go for any gluten-free energy bars. For me, it's lots of potatoes, rice, meat, and eggs. I got through a fair amount of nuts and gluten-free bread, too (the bread is great for quick carbs). Although I do get a good deal of fresh vegetables, I don't count them as helping my energy levels too much.

I take a multivitamin (Centrum once a day), L-glutamine (500mg twice a day), and a Calcium supplement (600 mg twice a day).

My villi are still healing and I've got a relatively low tolerance for lactose and fats. Once that clears up (hopefully soon), intake of olive oil, cheese, and milk should help things improve further.

I lift 4 days per week... advanced split routine... legs/glutes day one, back/chest day two, biceps/triceps day three... and then shoulders with some more lower body on day four...

I perform three different exercises per body part... 3-4 sets per exercise... 8-10 reps on some... 10-12 reps on others... lifting heavy enough to hit mmf on the last few reps of each set... Cardio is mixed in and performed at high intensity intervals...

Things are going well... I just transitioned to this routine a couple of weeks ago... I usually plateau about 6 weeks out so I'll have to let you know how things went in about a month...

I enjoy everyone's take on either gaining muscle or maintaining weight. I personally eat a Paleo diet (no grains and no dairy in a nutshell...) and it took a while for me to "regulate". Needing to be gluten-free and thus having less access to carbs, I supplement with 100% egg protien, take the l-glutamine 500mg 2x per day (on lifting days only though), and make sure I eat/re-energize within 30 mintues of the workouts. I keep the omega-3 oils going to ensure health with my multi-vitamin 1 a day (gluten-free of course) I also workout 4-6 times a week.

I am having trouble gaining weight back after I reached my ideal weight for my height (6'1" at 175lbs). My goal is to hit 185# with muscle. I also hear potatos on workout days are good to gain with. Anyone know of anything else? I eat tons of lean meat, fish, and poultry.

Any ideas would be much appreaciated.

B

I would say EAT EAT EAT. You seem like an ecto so focus on your compound lifts, squat, deads, and bench. Abs are made in the kitchen, not in the gym.