Weight increase without a gym

Neon123

Hi, I just joined a martial arts class and found out that my stamina is very low, and during more demanding exercises/techniques I do get totally exhausted in very short time, which in turn causes sloppy and wimpy movements. I am in late twenties, my body type is Ectomorph, 180 cm tall. Before enrolling in the martial arts class I weighed 83 kg, few months into training and dropped down to 80 kg. Now I decided to do some jogging to enhance my stamina, which costed me another 2 kg in 2 days, so now I am 78 kg and on the way down to what might be like my college years ( 64 kg ). I do not go to a gym or do any weight lifting, just martial arts. I also eat many times a day, small meals, meat, canned tuna, cheese, milk, bananas, fruits, vegetables, almost no junk, sometimes protein bars, drink over 2 litres of water per day. I would like to keep my weight over 85 kg, but with increased exercises ( I am plannig on enrolling in another, more intensive martial arts style ), I am afraid that I will lose even more weight. I can not eat more than I already do and I do not have enough time to go to a gym. Could you recommend any supplements, creatine perhaps that would increase my weight ? Thanks.

Bodyworks

simple answer. you wanna halt the weight loss, you gotta take in more calories or burn less. creatine won't do sh*t. if you really can't eat more, then go for high calorie drinks. one thing to bear in mind however is that you are currently most likely shedding bodyfat(amongst of things) and by increasing calories you will stop this process. you won't however build any significant muscle size without specific training for that. bottom line- calories in = calories burned = stable body weight.

Tall

Can you fire up your diet mate?

If you don't have time to workout at a gym, you can always workout from home armed with a Barbell and some dumbells.

Neon123

Thank you guys for the useful info !

So:

4 hard boiled eggs and 1 pepper
2 chicken breasts with some veggies
1 beef burger with cucumber slices or raddish slices, slice of cheese and ketchup
1 can of tuna with veggies
a ham or chicken sandwich
2 apples
2 pears
1 banana
200 g of monkey :-) nuts
1 frijj milkshake or flavoured milk
over 2 litres of water

All spread evenly during a day.
I can not eat more than that, I would simply burst out. The idea with high calorie drinks seems good to me though.
In regard to barbells, it would be easier to find time for a gym rather than space at home for a barbell and a bench :-).

Tall

2 scoops whey, 1 scoop oats in a pint of milk would come up to around 1000kcals... That might be what you need.

Bodyworks

carbs. that's what you need. and lots of em. seriously.

Tall

Well spotted.

Theres no heavy veg in your diet. I.e. Potatoes, oats, sweet potatoes, brown rice.

Too much salad and not enough starchy carbs.

Neon123

That is true. The vegetables I eat are mostly lettuce, cabbage, raddish, cucumber, broccoli. I forgot all about heavier ones.
I will go and get some brown rice now, as you advice. Does this make a difference whether it is boilled in a pot or cooked in a rice cooker ? Also when you say "oats", do you mean stuff like porridge and muesli or there is anything more tasty available ?

sitries

get a barbell m8 and do some chinups at the park and that will help you build muscle and keep what uv got. it wil help with ur martial arts too. even if u just find the time to do 4x10 chin ups 1nce or twice a week. tghat will help big time. diet looks fine to me. with that diet and some chin ups youl be sure to keep lean and not lose muscle.

Tall

I have finely ground oats from myprotein which I add in my shakes.

Porridge is fine, as are homemade flapjacks - tinytom/pscarb has a recipe somewhere.

Cook it however you like mate - adding some flavouring to it will make it easier to eat. Baked/Jacket Sweet pots and cheese is good too (Note before everyone dives in he is looking to add weight...)