I am in my junior year starting my second year as a deca and whenever i tell people i do track they always say oooh distance runner? and im sure its because i am 6 ft tall and only about 145 lbs. I was a 6800 pt guy in my first year doing it and i would like to get to nats this year, and fell like i just need to get a little more weight behind me for some of the throws. I drink boost to get some extra calories before practice and then a few chocolate milk drinks after weights. I refuse to supplement really and i was wondering what i could do to build up my weight a little bit.. just to get to 155 or so.
gaining weight
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Participant
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Participant
The simplest thing you can do is start by keeping a detailed food log so you have a clear picture of your nutritional intake. Then start adding calories until your weight begins to rise. You just have to eat more. Protein or meal replacement powders may be a great way to add much needed protein&calories plus it's not much different in theory than taking Boost.
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Participant
yea ill take some protein shakes and things like that but i wont take creatine or anything like that
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Participant
I dont have anything against it, i just dont feel comfortable taking certain things. And i dont necissarily need to get to 155, but i have been lifting hard for 3 years now and i havent gained much weight, just want to be a little bit bigger for some of my throwing events
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Participant
What are your event pb's? That way, it'll be easier to see whether gaining weight could be beneficial, detrimental or neither (so long as it was done right). Either way, you are a decathlete, and so ensure any hypertrophy is functional and do your best to gain the greatest strength from the least weight gain. However, at your height, and as a decathlete, I'd probably imagine seeing you closer to 170-190, although everyone is different, and maybe you're already at your best competetive shape(?).
As mortac said, catalogue your eating habits, and perhaps look for slightly higher volume in the weightroom (always keeping event specific training at the fore though).
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Participant
I dont have anything against it, i just dont feel comfortable taking certain things. And i dont necissarily need to get to 155, but i have been lifting hard for 3 years now and i havent gained much weight, just want to be a little bit bigger for some of my throwing events
i think 155 is a great weight for a female decathlete.
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Member
To the OP, you do realize creatine occurs naturally within our own bodies (or phosphocreatine to be more precise), right? It's also found in red meat. Unless you have PKD, or something else wrong with your kidneys, I wouldn't worry about it.
And UT, I think he's a guy.
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Participant
hahah hell ya im a guy. and yes i do know that creatine is natural… i will never be 170 that just wouldnt fit my body type. my pr's are 10.85, 23 ft, 34ft, 6' 10", 49.8…14.74, 110ft, 13' 6", 150ft, 4:49
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Participant
hahah hell ya im a guy. and yes i do know that creatine is natural… i will never be 170 that just wouldnt fit my body type. my pr's are 10.85, 23 ft, 34ft, 6' 10", 49.8…14.74, 110ft, 13' 6", 150ft, 4:49
Impressive. Yes, I think some hypertrophy could be useful for the throws – but make sure its functional, so be patient. You really don't want to detract from your strengths; sprints-jumps, but a little more mass could even be beneficial there. Throw in a little more specific endurance for the 4 and 15, and you'll be set. As for your original question about how to add the mass, Mortac had the right idea.
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Participant
I wouldn't worry about it too much . . . you have speed and are explosive. With your sprint speed and and jumping ability, I see 24+ for long and 15+ for PV which will be greater gains in points than shot, disc or jav. Plus, your 400 can definitely improve . . .
Also, if last year was your first year you wil make gains on learning technique in the throws anyway.
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KeymasterI think you'd definitely benefit from a little extra weight and the assumed gain in strength.
As Mort said, figure out what you're eating and add more…especially protein, fruits and vegetables.
ELITETRACK Founder
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Member
The easiest way to gain weight without having to eat 8 huge meals a day is to supplement, I would take a protein shake/gainer when you wake up, another after your practice and one before bed. The only way to gain weight is to take in more calories than you are expending. I'm sure your very active, even when your not training, so you just need to always be trying to take in calories as you burn them throughout the day.
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Participant
Umm… How are you 6′ and 170 won’t fit your body type!!
That makes no sense
COUPLE THINGS
It is to late in the year to be gaining weight. This is your big season (outdoor) and you should be focusing on cutting and staying CLEAN(diet).
Gaining weight is for summer and fall training…maintain for indoor because it is just a tune up for outdoor, then cut for outdoor.
I would say use this time to learn what works for your body, create a plan for next year…and hit it hard next year
IF I WHERE YOU!!!
You seem to be scoring around 5300-5350 now (6.98, 7.23, 9, 2.05, 8.33, 4, 2:50.00) 5460+ should more than likely get you to indoor nationals.
Clean up those hurdles and that vault and you are there. One thing I learned about the throws and I will pass on to you…AGE WILL ADD DISTANCE.
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Participant
Umm… How are you 6′ and 170 won’t fit your body type!!
That makes no sense
COUPLE THINGS
It is to late in the year to be gaining weight. This is your big season (outdoor) and you should be focusing on cutting and staying CLEAN(diet).
Gaining weight is for summer and fall training…maintain for indoor because it is just a tune up for outdoor, then cut for outdoor.
I would say use this time to learn what works for your body, create a plan for next year…and hit it hard next year
IF I WHERE YOU!!!
You seem to be scoring around 5300-5350 now (6.98, 7.23, 9, 2.05, 8.33, 4, 2:50.00) 5460+ should more than likely get you to indoor nationals.
Clean up those hurdles and that vault and you are there. One thing I learned about the throws and I will pass on to you…AGE WILL ADD DISTANCE.
haha this post was from november last year, I still am not over 150! I did end up scoring 5506 last year and no 5460 was not good enough to get in and neither was my 5506. I just barely got in this year with a 5522. Age did not add distance last year so I don’t definitely agree with that comment.
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Participant
I still joke about UT’s comment with my teammates, saying 155 is a great weight for a girl multi…
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Keymaster
Umm… How are you 6′ and 170 won’t fit your body type!!
That makes no sense
I work with John and it’s true. He seems to be a regular eater. He doesn’t look nearly as thin as he is. I believe he’s at 146-148 right now. While I encouraged him to put on some weight early in the year it didn’t seem to work but it hasn’t hurt him very much. He PR’d in practically all his events indoors and earned All-American honors in the heptathlon.
It is to late in the year to be gaining weight. This is your big season (outdoor) and you should be focusing on cutting and staying CLEAN(diet).
Gaining weight is for summer and fall training…maintain for indoor because it is just a tune up for outdoor, then cut for outdoor.
I would say use this time to learn what works for your body, create a plan for next year…and hit it hard next year
IF I WHERE YOU!!!
Please go back and read the date of the original post.
You seem to be scoring around 5300-5350 now (6.98, 7.23, 9, 2.05, 8.33, 4, 2:50.00) 5460+ should more than likely get you to indoor nationals.
As mentioned John not only went to indoor nats but he placed 8th. He won’t brag so I’ll do it for him.
ELITETRACK Founder
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Keymaster
yea I meant 5560. Goes every year
Congrats on the AA Status
I finished up 2 years ago an All-American in the Hep too
PR. 5654
with a Personal best 3:05 1000…so I know what its like not to figure out an event
Are you still competing? What’s your decathlon PR?
ELITETRACK Founder
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Participant
[quote author="TrkNFld" date="1239098318"]yea I meant 5560. Goes every year
Congrats on the AA Status
I finished up 2 years ago an All-American in the Hep too
PR. 5654
with a Personal best 3:05 1000…so I know what its like not to figure out an event
Are you still competing? What’s your decathlon PR?[/quote]
7592- Nope
Coaching at a Mid-Major
Trying to beat your Youngest to Lvl 2 certified but i guess they don’t like my philosophy :/
Career ending before Senior year nationals with Compartment Syndrome and a torn adductor
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