Weight Gain

im 15 5' 11" and 115lbs.  I am a runner and typically run about 60 miles a week.  I burn a hell of a lot of calories and consume about 3000 calories daily.  Now if I ever want to get my mile time sub 4:20 i need to put on some muscle.  I need to gain some weight but don't want to put on any fat.  If I increase my caloric intake i am afraid i will only gain fat.  Is this true?

Are you doing any weight training or just running? 

i am doin weight trainin but i suck at gainin muscle

Because you run so much it's going to be hard to gain muscle, and I don't wanna advise you to do too much weight training because you're still so young and are growing ...

Just focus on working on your legs with exercises like squats and lunges, and calve machines. It will help you with your running.

Make sure you're eating LOTS of protein, that's the main thing you'll need to help build the muscle you're losing from running long distances. Find a good protein powder - go to GNC and ask them to recommend one for you, and eat lots of lean protein like chicken, turkey and tuna. You can add "healthy" calories to your diet by using stuff like avocado and olive oil in salads, and peanut butter in sandwiches and even in smoothies. There are lots of good protein smoothie recipes on the net... let me know if you'd like some links.

thanks for the advice very much appreciated

all that running you should post your miles on "mission to run across the world" thread, it is on the fitness forum. the protien powders are a good way to go.

at your current height and weight, you have a BMI of 16, which is DANGEROUSLY low for a growing male.  are you under the care of a physician?  you need to gain weight and, until you've done so, it's very dangerous for you to continue running.  if you are passionate about running and you want to stay alive long enough to be able to hit the 4:20 mile, you'll need to stop running, eat and eat and eat, and get yourself healthy.  if you continue to push yourself now, you run a serious risk of doing damage to your body that would limit your ability to run and be active for the rest of your life.  please speak with your parents about getting some professional help.

 

 

You need to talk to someone about this.  Do you have a coach?  A sports teacher at school?  Do your parents know that you're struggling?... I'm sure they'd want to help. There are specialist programmes that athletes need to follow in order to develop muscle and not fade away when training.  As you're under 16 I'm pretty sure there are some warnings about over-training too early in life.   Currently you'll be losing muscle if you're underweight and you may be damaging internal organs like the heart which won't be helping your oxygen flow.  As you gain weight you'll first start to repair your internal organs and rebuild muscle before you start laying down fat.

3000 calories probably needs to be more like 4000 - 4500 in reality if you actually want to gain weight.   138-140lbs is about your minimum weight.   It would make sense to cut back on the running for a while until you get your weight up or you'll simply burn off all the extra energy.  The foods a lot of athletes choose to eat is a combination of good quality protein.... meat, fish, eggs, beans, dairy products and protein shake supplements.... and complex carbohydrates.... pasta, rice, potatoes, bread, grains.  The protein gives them strength and the complex carbohydrates provide stamina.

But do talk to someone first.   Prioritise your health and then work on your speed.