Gaining weight/building muscle mass

[404error]

Prior to being diagnosed about a year and a half ago I was about 175lbs.  At 6 feet I feel this is an ideal weight for me.  I lost approximately 20lbs since and haven't been able to get much above 162lbs.  What can I do to put on more weight, preferably muscle mass?  I'm wary of loading up on protein or taking other supplements as I am trying to be mindful of what I put into my body and am worried that everything I feed myself, I am also feeding the virus.  I eat a lot, 4 meals a day I would say.  I've always had a pretty good metabolism but now it's too much.  Does anyone have any tips or suggestions on what I can do to put on weight while not doing any damage to my body?

[komnaes]

I'm wary of loading up on protein or taking other supplements as I am trying to be mindful of what I put into my body and am worried that everything I feed myself, I am also feeding the virus.

As a recently diagnosed I don't have anything to add except I am also interested how to take the right supplement. I am on soy protein supplement that is recommended by most doctors here for weight gain, and I also read somewhere that whey protein has been recommended for HIV. Any inputs?

Thanks, Shaun

[Ann]

Up,

Your dietary intake is not feeding the virus.

If you want to build up muscle mass, the best way to do that is the old-fashioned way; exercise.

Shaun,

As long as you're eating a balanced diet, you don't have to worry overly-much about supplements. I'm not aware of any great difference between soy and whey protein, other than the fact that whey, being from an animal, will have a few extra amino acids that are not found in plants. Enter "whey vs soy protein" into any search engine and you'll get plenty of results to read through.

Something people need to remember is that the vitamins and minerals etc found in supplements are harder for the body to access than those found naturally in foods. Eating a balanced diet is the best way to get all your daily requirements. Eating a balanced diet also means eating the freshest food you can buy, because heavily processed or preserved foods lose a lot of their vitamin content.

People in developed nations tend to eat far more protein (especially animal protein) than is actually needed to remain healthy. While people living with hiv do need a little more protein than your ordinary person, there's no real need to go over-board.

Ann

[404error]

I have been exercising and I do eat a ton of healthy food everyday.  It's just that nothing seems to help me get any bigger.  I've gotten stronger and toned up a bit but haven't been able to put on some real weight. 

[Miss Philicia]

I used EAS brand whey protein shakes daily when I worked out a lot, and yes it put on the weight.  Then again, so did the testosterone shots I was receiving for losing too much weight, so who knows how much you will get out of protein shakes.

I don't see much danger with taking protein shakes myself, but see what your doctor says.  Mine never had an issue with it.

If you have a slim build to begin with it's often a very long process to build up mass -- and without knowing exactly what you do in the gym it's even harder to assess on line.

[otherplaces]

What kind of exercize are you up to?  Aerobic is no good if you're trying to put on weight.  You're supposed to do heavy resistance training, low reps. 

I know a guy who slugged his way through the 80's HIV+.  He told me he was down to 135 lbs. which I can't even imagine seeing him now.  Once the PI's showed up and his health returned he said to put on weight he'd always eat a big meal about an hour and a half after working out. 

Brian (who has gained 22 lbs. since primary infection  )

[mjmel]

I have been exercising and I do eat a ton of healthy food everyday.  It's just that nothing seems to help me get any bigger.  I've gotten stronger and toned up a bit but haven't been able to put on some real weight. 

Up, don't fuss too much. There may come a time in your life when the balance is tipped and you'll stuggle to keep weight off ya strong, trimmed bod.
 ,
Mike

[puertorico2006]

Putting weight on is simple; eat more calories than your body burns.....
This can be difficult if you have a super-fast metabolism, which from what I have read people with HIV and are not on med's need more calories to help fight the infection.

If you are trying to build muscle mass and you have problems keeping weight on then you should be doing minimal amounts of cardio if any, but cardio is still good for your heart/endurance. Cardiovascular exercise generally burns muscle and fat.

Resistance training is the best way to build muscle and burn fat in the long run. You should probably be doing 3-4 sets at 8-10 repetitions but im sure that others would be able to give you more thorough advice on training.

If you want to add protien supplements to your diet then they should just be an addition to your regular diet and not a substitute. Protien shakes are GREAT right after a workout along with a carbohydrate rich food, preferably fast burning sugary carbs (only after a workout though). Whey protien is good for after workouts and Cassein protien (milk protien) which is a slower digested protien is good right before bed since the 8 hours you sleep are catabolic (waste muscle). Eat breakfast first thing in the morning to give your muscles energy so you dont waste muscle.

I wish i could take my own advice because i eat really crappy :-(

-josh

[404error]

Perhaps riding a bike everywhere isn't the best idea then?  I don't have a car and I hate taking the bus, plus cycling is good exercise but it must be what's killing my progress here.  Hmmm... there must be a loophole somwhere, there's a loophole for almost everything...

[puertorico2006]

well bike riding isnt as high intensity as running or spinning...if your doing it leisurely its probably not doing your muscles too much harm...but if you want to build muscle your best and only option is going to be lifting weights or doing stuff like pushups,pullups and things like that.

There arent many loopholes when it comes to getting in shape unfortunatly, or i would have found the it 

[poz1970]

Pushups and chinups have served me reasonably well for the past few years, when I have the energy to do them, anyway

J

[Buff4evr]

Hi,

Before I got PCP, I was 185 lbs and 5'10".  I worked out a lot and used supplements like protein/whey drinks.  I lost 40 lbs with pneumonia and gained 20 lbs back once on meds.  I decided not to get as muscular as I was before.  But I think my weight came back faster because of "muscle memory."  If your body achieved a certain size, it wants to go back there.  So if you are not at the body shape before you were diagnosed, I would advise you to first get to where you were before and take it slow getting beyond that. 

Dave

[komnaes]

If your body achieved a certain size, it wants to go back there.  So if you are not at the body shape before you were diagnosed, I would advise you to first get to where you were before and take it slow getting beyond that. 

In that case I will NEVER get buffed!

I have always been slim and, er, tight and frankly at the age of 38 I have become the "envy" of a lot of male friends (especially straight) who have started to gain weight in an unattractive way no matter what they eat (or so they claim). And I ate what I wanted (well, until my diagnosis) and barely exercised.

Even with the better meds we have no idea what the long term side efforts will affect our body (and they are not going to be good I am sure), and in any case at my age I should really modify my lifestyle according to Homer Simpson's. I have signed up with a PT now and will start next week. I will start asking you for exercise tips Dave!

Shaun

[Buff4evr]

Hi Shaun,

Good luck with the trainer!  I started working with one after my diagnosis and it has helped a lot.  The biggest help was psychological, because I had to trust the trainer to listen to how I feel and tailor the workout to challenge me within reasonable limits. 

Best,
Dave