SHAPE UP
Trying to beef up? Eat hard, lift hard

Q: My problem is that I am a male in my 30s who weighs 115 pounds soaking wet. I was in the Marine Corps, and they couldn't put weight on me. Weight training doesn't work. Are there any methods, or legal steroids, I can use?

A: You fall into the what is called the "hard gainer" category. Nevertheless, you don't have to: If you increase your caloric consumption and add consistent supplementation to hard training techniques you can pack on lean muscle mass.

Most "hard gainers" think that if they lift as hard as they can and eat everything in front of them they will add weight. As you have found, that is not the case. In order to pack on serious mass, you need to re-evaluate what you consider hard training and bring it up a notch or two because there is no steroid in the world that will make you bigger, leaner and stronger without lifting weights.

Even if there were a "legal steroid," you would have to hit it hard in the weight room.

Don't look for shortcuts. Face up to the reality that you have lots of food to eat and lots of weight to lift if you want to bulk up. Do it the right way and you will be at peace knowing you took no shortcuts.

Make sure that the calories you consume are high in quality, meaning no processed foods, high-sugar weight-gainer protein shakes, high-sugar juices or soft drinks and skipped meals. You must eat six well-balanced meals per day and focus on whole foods such as chicken breast, oatmeal, sweet potatoes, green veggies and lots of water.

Be smart when you train by taking a supplement — such as a liquid, low-sugar, high-complex carbohydrate drink — 30 minutes before a workout. During your workout, sip on a carbohydrate drink to increase energy and endurance. A quality carbohydrate drink during high intense training provides a source of carbohydrates other than muscle glycogen. By sparing glycogen, fatigue will be delayed.

After training, sip more on this carbohydrate drink. Research has shown that muscles are most receptive to synthesizing new glycogen within the first few hours after training. This helps you recover quicker from your workouts, thus aiding in the building process.

Many "hard gainers" drink a protein supplement between meals, too, to help build more muscle mass.

The bottom line is that you will add mass like never before if you match high-quality, consistent eating with hard training and discipline.

I recommend that you spend the money and work with a sports nutritionist and a fitness professional to help you choose the right supplements/foods and put together a program for you. If you truly give 100 percent there is no way you won't be successful.

Dave Patania, a certified personal trainer, welcomes your questions. E-mail him at davpatania@aol.com.