Help needed to gain weight and battle cholesterol at the same time.
I am an 24 yr old Asian guy who just started bodybuilding recently. My objectives are to gain weight as I am quite underweight for my size( Height: 5 feet 9 inches, Weight: 60 kg/132 lbs). I have read from a Forum that I have to eat more, weight lift and stay away from Cardio exercises to gain weight. I have been doing that and have been gaining successfully (gained 3 kgs/6.6 lbs in three weeks). However, my doctor just diagnosed me with Familial Hypercholesterolaemia, but he is advising me against starting drugs, instead he advise me to do more Cardio exercises and stay away from fatty food(I confess that I havent been eating healthy food as I was a little too enthusiastic on the Protein part of my nutrition especially if it was deep fried). May I know of any combination of exercises that you guys can advise me so that I may gain weight and also reduce my cholesterol levels? I am having trouble finding the best combination as I am afraid that if I do Cardio, I will lose weight. Thanks in advance.
Cardio eating gains came from HIT trainers. That's bullshit. You can do all the cardio you want provided you do both of these things:
1. Eat more calories than you burn doing your cardio.
2. Cardio is best in the morning, but as long as it's at least 6 hours away from your lifting, you'll be fine.
You can get healthy calories easily. You won't need any deep frying. Olive oil is supposed to help lower cholesterol levels. Put 1-2 tablespoons into each protein shake. (1 tbsp. = 120 calories) For me, a good trick I picked up is to not count any calories, only grams of protein. As long as I hit around 250-300 grams a day I'm good to go. Just eat healthy and take in 1.5 times your bodyweight in protein and you'll be in good shape.
Did your doctor give you any pills? Also, check in with your doctor to be sure the advice I gave won't kill you. :D
you're gonna have to give up the white rice...
substitute it with natural peanut butter (chunky is best :D )
as for cholesterol supps:
2) fish oil
3) time release niacin
only thing I can think of is look for foods that are high in Monounsaturated fats and Polyunsaturated fats.
Mono fats lower LDL, (which are the bad cholesterol) and raise the HDL, (which are the good cholesterols).
Poly fats lower LDL and lower HDLs, which is good because it lowers your overall cholesterol but you should have more good cholesterol because it aids in clearing out your arteries.
like these guys have said olive oil is real good because it is high in Mono's
same with nuts and peanut butter.
Avocados are a nice change up for fat if you want to put it on a turkey sandwich.
and now some websites to keep you from doing work.
www.whfoods.com (look around this site, it has information about what types of food are good for you, nutrition information, and recipes if you can cook)
http://www.pdrhealth.com/index.html (this is a site I found while trying to look up specific chemicals in supplements, also good for finding out what you should and should not eat)
It's cool that you want to gain muscle weight but I would personally get away from the notion that you are underweight for your height. Did you recently drop a lot of weight for some unknown reason?
If you've been around the same weight for most of your adult life, then that may just be your natural set-point. The reason I'm saying this is because focusing on gaining muscle to have a healthier, stronger body and to look the way you want is a good thing, but being heavier just because you are a certain height doesn't necessarily equate to better health. The mirror is probably going to be a better guide than the scale.
Dido on the olive oil. It's about 82% mono-unsaturated and you probably can't beat it in terms of overall health benefits.
Don't forget to avoid hydrogenated or partially hydrogenated fats. There gonna be negative for cholesterol no matter what oil there made from (there called trans fats and are more and more coming to be considered poisons).
Focus on the mono-unsaturated fats like ChinPiece said, but keep in mind that the Omega 3's, and 6's are themselves polyunsaturated oils, but they don't fall into the category ChinPiece was talking about, instead they also help clean the arteries and are considered essential (we have to get them from our diet).
Besides fish oil and fish, flax oil for omega 3's. (I'm talking about the easiest way to get it, but pumpkin seeds, walnuts, dark green vegetables are other good sources to eat).
Up your fiber intake. Oatmeal, barley, etc. Think about whole grains. I'm not sure why you would replace white rice (if you do eat it) with peanut butter. Why not brown rice. High in fiber and protein.
For a guy like you, I think using 311's strategy of just counting protein calories and eating healthy in general is the best approach.
As you probly know, any thing that runs throught the liver is going to have high cholesterol. IE meet. You can get all the protien you need from powders all though natural food is always better. Almonds is something know one mentioned. They are strong in MCT's and and give you good energy. I battle cholesterol as well. Just watch your red meat intake.
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