Gaining weight, with cardio

[lbphathead]

Is there any way to put weight on and still getting a good cardio workout in. I have to keep my cardio up because I play soccer, but I would also like to gain about 20 lbs.
Help would be greatly appreciated.

[cursor]

Do you currently lift weights? The best cardio I can think of for soccer ... is playing the game. Why would you want to add to it? I don't do cardio so that I can play basketball more efficiently—I just play, and play hard.

[lbphathead]

Yes, i do lift weight and I am looking to gain more weight. However, with soccer i can't seem to keep any weight on. Any help will be be appreciated.

[cursor]

I suspect that you can't keep the weight on because you're running around like crazy. Is your coach prescribing the additional aerobics, or is that something that you have imposed upon yourself?

How often to you play soccer, and for how long each session?

What does you daily nutrition look like (caloric intake)?

[lbphathead]

We usually do at least some cardio or sprints each day (5 days a week).
I probably need to eat more calories. What are the best foods/supplements to gain the right kind of weight. I don't want to just go around and eat In and Out burgers everyday.

[cursor]

While a proper amount of calories is important (a funtion of your body size, activity level, and metabolism), the balance of macronutrients is important. Make sure that you're lifting intensely for optimal muscle gains. Again, do you have any idea what your current caloric consumption looks like?

[lbphathead]

I would have to estimate my caloric intake at abot 2000-2200 a day. I want to start taking a good protein shake to increase this caloric intake. I just started taking creatine and glutamine. What is the best time to take these 2 supplements. Can you give me any recommendations? ALso, is lifting 6 times a week too much. I am in the weight room for about 45 mins. per day. Usually 2 muscle groups per day.

[4banger]

How heavy are you?
That sounds like way too little calories if you want to add muscle, I'm guessing that you're on the 160-180lbs range, I'd say between 2800 and 3500 cal day.

How many times a week are you hitting the same muscle groups?
How many sets and reps?

[lbphathead]

I am down in the 150-160 range. I try to hit each muscle group 2 times per week. Two muscle groups each day. Therefore, I hit the weights 6 days a week and have Sunday off.
As I said in an earlier post I also have to do cardio to stay in shape for soccer? That is my dilemna. The cardio shreds thge weight.

[cursor]

Yes, you are probably doing too much. Working out is great, but muscle does need proper rest in order to self-repair and grow.

[4banger]

Add a little more calories and hit one muscle group per day and once a week, that should give better results, working more doesn't mean better gains.

[ebon00]

More calories would work but only a little since your activity level is what it is. I've done my share of soccer practising and it's well nigh impossible to gain weight due to the enormous calorie expediture it entails. I would agree with 4banger here, lower your frequency to once a week for each bodypart. Do extremely limited weight work for your legs, they're overtrained as it is. Especially since you're doing high intensity 'aerobics'. Hit the gym as little as twice a week but hit the rest of your muscle groups hard. What you really need is rest to even make weight gain possible. While I was doing the soccer thing I didn't gain more than 5 pounds (over 3 years) but I got a lot stronger, so 20 pounds may be aiming a bit too high. Your metabolic rate is through the roof (there's not much fat on you, right?) so building muscle is extremely hard.

[askjoe]

Yes, you can still gain weight and perform cardio at the same time. Keep your cardiovascular conditioning sessions short - 20-25 minutes max and incorporate interval training into the mix. Think intensity - it's working your heart - the heart's nothing more than a muscle.

Askjoe
http://www.onelastrep.com

[lbphathead]

Thanks for the info. Are you talking about incorperating interval training into the cardio workout?