Here is a FAST -FOOD breakdown.  It is EXTREMELY hard to put more than 12-20-lbs of EFFECTIVE  muscle on in a year:

Dining at a fast food restaurant doesn’t have to be a diet disaster. We’ve scoured the top 10 most popular fast food chains for their healthiest picks, so you don’t throw all of your hard work out the (car) window. Use this list as a guide, or visit the websites provided to tally up totals for your preferred favorites. And remember that these selections are healthier options for the occasional fast-food meal, but they may have other nutritional flaws (like high sodium), so you might not want to make it a regular part of your nutrition plan.

McDonald's
No one can say that McDonald’s isn’t convenient—you can find one on just about every corner in some cities. But can it be healthy, too? Depends on what you choose. Visit http://www.mcdonalds.com/ - www.mcdonalds.com for more healthy ideas.

• Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you'll save calories and fat.
  370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein
• Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
  300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein
• Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
  160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein

Wendy’s
Try these best picks for your next lunch on the run. Get more nutrition facts at http://www.wendys.com/ - www.wendys.com .

• Mandarin Chicken Salad: A variety of lettuces and toppings, like roasted almonds and crispy noodles, make this salad a flavor-packed meal. Most of the fat is unsaturated.
  540 calories, 25g fat, 3g sat. fat, 65mg cholesterol, 1,260mg sodium, 50g carbs, 5g fiber, 31g protein
• Ultimate Chicken Grill: Order it with lettuce, tomatoes, and honey mustard sauce.
  320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein

Burger King
A salad and veggie burger top the healthy list at Burger King. Their website, http://www.bk.com/ - www.bk.com , offers more nutrition information.

• Tendergrill Chicken Garden Salad: Hold the cheese and top with the Light Italian dressing:
  300 calories, 16g fat, 2.5g sat. fat, 70mg cholesterol, 1,050mg sodium, 13g carbs, 5g fiber, 33g protein
• BK Veggie Burger: Say "no mayo" to enjoy this healthy, cholesterol-free vegetarian delight.
  340 calories, 8g fat, 1g sat. fat, 0mg cholesterol, 1,030mg sodium, 46g carbs, 7g fiber, 23g protein

Taco Bell
When you order it “fresco style”, the regular cheese and sauce are replaced by a flavorful combo of tomatoes, onions, and cilantro, all fresh (and much healthier). More nutrition facts are available at http://www.tacobell.com/ - www.tacobell.com .

• Fresco Style Ranchero Chicken Soft Taco:
  170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein
• Fresco Crunchy Taco: This menu item is much lower in sodium but still loaded with flavor.
  150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.

Subway
Good old Jared and his subway diet brought Subway restaurants recognition as one fast food joint with lots of healthy options. Sandwiches from the Subway "Fresh Fit" menu each have fewer than 6 grams of fat. Visit http://www.subway.com/ - www.subway.com for more information.

• 6" Oven-Roasted Chicken Breast:
  310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber
• 6" Veggie Delite: A great option for vegetarian diners or for those watching their cholesterol. Order it on Italian bread and it’s vegan, too.
  230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber
• Soups: If you’re really hungry, pair your sandwich with one of the healthier Subway Soups. Each restaurant features two soups daily, and the ones listed below each contain 160 calories or fewer: Cream of Broccoli, Minestrone, New England Style Clam Chowder, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef.

Arby’s
For the healthiest fare, steer clear of the roast beef sandwiches altogether or visit their website, http://www.arbys.com/ - www.arbys.com to see more choices.

• Martha’s Vineyard Salad:
  466 calories, 23g fat, 6g sat. fat, 61mg cholesterol, 996mg sodium, 43g carbs, 4g fiber, 22g protein

KFC
Although their fried chicken isn’t health food (not even by a long shot), KFC does have some healthy options on their menu. Get more nutrition facts at http://www.kfc.com/ - www.kfc.com .

• Honey BBQ Sandwich:
  280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein
• Tender Roast Sandwich: Hold the sauce.
  300 calories, 4.5g fat, 1.5g sat. fat, 70mg cholesterol, 1,060mg sodium, 28g carbs, 2g fiber, 37g protein
• Roasted Caesar Salad: Hold the croutons, and top it with fat-free ranch dressing.
  250 calories, 8g fat, 4.5g sat. fat, 70mg cholesterol, 1,240 mg sodium, 14g carbs, 3g fiber, 31g protein

Chick-fil-A
Just because it isn't beef doesn't mean it's always better—especially when the chicken is breaded and fried. Try the items below, or see all the facts at http://www.chickfila.com/ - www.chickfila.com .

• Chargrilled Chicken Sandwich:
  270 calories, 3g fat, 1g sat. fat, 50mg cholesterol, 1,260mg sodium, 37g carbs, 4g fiber, 28g protein
• Chargrilled and Fruit Salad: Top with reduced fat berry balsamic vinaigrette.
  290 calories, 8g fat, 3.5g sat. fat, 65mg cholesterol, 760mg sodium, 32g carbs, 5g fiber, 22g protein

Jack in the Box
Whole grains, from this fast food joint? Believe it! Visit http://www.jackinthebox.com/ - www.jackinthebox.com for more menu items.

• Asian Chicken Salad with Grilled Chicken Strips:
  160 calories, 1.5g fat, 0g sat. fat, 65mg cholesterol, 380mg sodium, 18g carbs, 5g fiber, 22g protein
• Chicken Fajita Pita: The pita is made with whole grains, which are rarely seen at fast food restaurants. Hold the salsa.
  300 calories, 9g fat, 3.5g sat. fat,60mg cholesterol, 1,090mg sodium, 33g carbs, 4g fiber, 23g protein

Carl’s Jr.
Steer clear of big, meaty burgers and try these chicken options instead. The Carl's Jr. Website, http://www.carlsjr.com/ - www.carlsjr.com has lots of nutrition information, too.

• Charbroiled BBQ Chicken Sandwich:
  360 calories, 4.5g fat, 1g sat. fat, 60mg cholesterol, 1,150mg sodium, 48g carbs, 4g fiber, 34g protein
• Charbroiled Chicken Salad: Choose the low-fat balsamic dressing.
  295 calories, 8.5g fat, 3.5g sat. fat, 75mg cholesterol, 1,190mg sodium, 21g carbs, 5g fiber, 34g protein
  
  

scottish ant wrote: i was wondering if i was to gain about 20 lbs would it make me throw better?

Yes.

I was just having this conversation with a buddy tonight. We agreed that if you are 6' or under, 265-275 seems to be the ideal throwing weight. I know many top pros share this opinion. If you're taller than 6' you have a little more leeway, perhaps up to 285-290. Personally, I think I'm in the same boat as Doug. If I'm more than 275 I definately lose some of that speed factor. For the '09 throwing season I'm planning on competing at an even 270, an 8-12lb swing from this past season.

I would say you have to find a weight that works for you. You know when you're losing that 'athletic feel'. I've tried being heavy, and throwing lighter. I think I've found a BW that works for me. As was mentioned above, keep an eye on the kind of weight you are putting on.....

Greg Hadley wrote: I would say you have to find a weight that works for you. You know when you're losing that 'athletic feel'. As was mentioned above, keep an eye on the kind of weight you are putting on.....

+1

I am curious about what some of the other "heavier" Pros and top As have to say about this subject.  Certainly, putting on muscular weight is, all else being equal, almost always a good thing for a HG athlete.  There is also nothing wrong with a thrower carrying a few extra pounds of fat.  However, some guys have gained more than a few pounds around the middle over the years, and it seems some of them did this intentionally.  What, if any, advantage is there in this?  I have heard some say that extra weight is an advantage in the HWFD in particular.  Is that true, especially once you get up to 270 or so?  Have you noticed any negative effects from the extra weight in some of the other events, such as the open stone or the WOB?

In the shot and discus, which are admittedly somewhat different, there have been very, very few top throwers who carried around a lot of extra bodyfat.  Leaving aside the discus throwers and specimens like Ulf Timmermann and Randy Matson, even the biggest, strongest shotputters like Udo Beyer, Geoff Capes, Kevin Akins, and Bishop Dolegiewicz were not particularly fat at all.  Is the concept of "relative strength" less important in HG than to an Olympic shotputter?  Or is there another explanation for the difference?

KO is a perfect example this year.  The fatter he got the further he threw.  I'm sure he can elaborate.

We throw heavier implements and a comparison to T&F is not even applicable.

Craig,

I look forward to hearing KO's explanation, or anyone else's.  However, just saying, "We throw heavier implements and a comparison to T&F is not even applicable." is not really responsive in this case, especially when my example included some of the biggest, most powerful men on the planet whose development was relatively biased toward strength over speed.  That is why I framed the question as I did.  Despite their success as throwers, the guys mentioned were all probably even more physically suited to the Heavy Events than shotputting.  Look at the success of Capes in the Heavy Events after he retired from shotputting. 

As a very strong yet relatively lean Pro, what advantage do you think you would gain by putting on 20-30 pounds of fat?  Given your current size, I cannot think of any, but I am curious if anyone can actually explain why I am wrong.

jason Richards is an athlete unlike most I have seen... using him as an example sometimes does not work in the discussion.  I would love to see what he could do if he could devote more time to the sport.

Sometimes the using of an athlete as an example does not work because unless you look at all the intangibles it does not work across the board.

What are the values to staying lighter- speed, mobility, range of motion.  Detriments... less weight to counter implements. 

Value of being heavier, more weight to counterbalance the implement.  More strength if from muscle in a good program.

If the weight gained is from training and allows you a greater ability to produce force(power)  on the implement and does not inhibit technique but enhances it then yes the implement will go farther.

I have seen athletes in may sports hurt performance with weight gains even as strength increased.  They became less athletic.  They became slow.  They increased max effort strength but explosive power diminshed.

This has to be an athlete by athlete decision based on strengths and weaknesses.  Gaining weight will help... but at some point the extra weight becomes an obstacle that you have to fight against with the implement.

This has been an interesting discussion. In my years, I've competed at around 245, and 6'3", which I'd say makes me one of the leaner guys. I've also watched Dave Carl for years now compete at a weight similar to Ant's, as well, of course, as guys much heavier than me.  What I've concluded is that, especially in the HWFD, the lighter guy is pretty much at a disadvantage. I love the 28#, I like the 42#, and I hate the 56# for distance. I feel I control the 2 lighter ones, while the 56# is slinging me around. And, my distances bear that out. I watch Dave at 170# trying to counter the 56#, and he really has to fight it even with very good strength. If you look at his distances, his 28# is easily more than double his 56#, and I think it's because of his smaller mass. So, some additional weight would help. Likewise, it's harder to control a caber if it's 65% of a thrower's body weight, vs. say 40% or even 30%.

Also, for many years I competed and didn't lift weights at all, and I did ok. Four years ago I went back to the gym, which has significantly increased my strength, and I continue to bump up my PR's, so I know the added strength is helping. Therefore, if adding weight also adds strength, you're probably helping yourself.

Dave's point about speed is important, too, especially for the WFD and caber, where technique (footwork) is so important. I would not do anything that sacrificed your ability to get your feet in the right position too much.

As with the rest of life, it's all about balance, but if you are committed to doing well in this sport, I guess I'd eat like Baab says and lift like Myles, and try to keep that speed. Best of luck.

Peter-

First, i never specifically said fatter, i said heavier.  I just said KO got fatter.    All the guys you mentioned, esp Capes, were already heavy.  Capes was 6'5", 330 lbs.  I don't think anyone 330ish is going to benefit from "gaining weight".

I have thrown highland games from 210lbs to 280lbs, and every weight inbetween.  I'm relatively lean sure, but im still over 275lbs.  Do i think that I would throw farther at 300lbs?  Yes.  Do you know how much stronger i would be 20lbs heavier?  Quite a bit, imo. 

The ability to counter the weights better, etc... is a definite advantage.  Throwing the 56 is easier at 280lbs than it is at 230lbs.  I know, i've done it.  My real world field research shows that i actually throw everything farther, stone included.   

That being said, im not advocating that every sit around and be a big fat tub of goo.  Obv i would hope anyone would chose quality weight over just fat.  Bigger = Stronger = Throw farther.  There is way to much science going on here, it's not that hard.  Esp since the OP is sub-200, absolutely gain weight man! 

Craig I picked up on the "KO got Fatter"... seems to be a common theme to your prose of late.

Craigs underlying message as usual is that he understands his body, strengths, weaknesses etc and believes he has the formula figured out.  Once again as an athlete I have seen very few that have his power and exposiveness regardless of training.  So his methods may not work for everyone.  His steps to where he is now though can.  Hours upon hours to learn technique.  While Craig may make light to how much time he actually spends in technique work and training.  He has put in more time then many who "think" they have spent alot of time and effort in their training.  His minimalist approach is built around quality work. Do it the correct way a few times will beat doing it wrong a hundred times.

I think with Kearney Smith's weight loss... lets see how he does next year.  With other athletes who gain or lose watch how they progress.

With how much the "ant" weighs it is most likely that he will do better with some good weight gain and the strength that can come with it.

Craig,

I totally agree with your last post but it is basically the same thing that both Hadley and I were saying, which you seemed to be disagreeing with in your original (albeit brief) post.  No one has suggested that being bigger and stronger is not beneficial for a HG (or any other) thrower as long as this makes one more powerful and does not significantly affect one's explosiveness or mobility in a negative way.  I specifically said, "Certainly, putting on muscular weight is, all else being equal, almost always a good thing for a HG athlete."  Terry subsequently said much the same thing in a more detailed way.

I thought I also made it clear I was basically talking about putting on weight/fat for the sake of getting heavier as opposed to necessarily more powerful - "some guys have gained more than a few pounds around the middle over the years, and it seems some of them did this intentionally.  What, if any, advantage is there in this?"  Your response of, "KO is a perfect example this year.  The fatter he got the further he threw" seemed to suggest you believed that just getting fatter (as opposed to more powerful) would help one throw farther.  This was the reason for my follow-up post.

BTW, where is the "science" in this discussion?

Craig,

I used Jason as a example for the skinny guys. The issue is weight not muscle.

I have seen guys that are 180 pounds wear weighted vest around them in the WFD thinking the extra weight would help them throw farther????

Science with the "going on in here" was not limited to this thread.  In general i think people make things much harder than they need to be, but that's another discussion really, sorry about that.   I didn't disagree, i just said that gaining weight would absolutely help the OP throw farther.  At sub-200 it has to, lol.   

And in KO's case, he gained straight weight and threw farther, i hope he comments on it.  I didn't say i necessarily believed that was the best way, but i have seen it work first hand this year. 

I just assumed that when we talk about weight gain, being in a strength sport, there is an auto correlation to either muscle, power, strength, or all of the above.   

But let's look at it this way.  We individual A who weighs 165lbs, and individual B who weighs 200lbs.  Both have the same amount of muscle, strength, coaching etc...  Individual B is just fatter.  Who throws the 56 farther?

lol @ the weighted vest.  that didn't really happen, did it?

C. Smith wrote: let's look at it this way.  We individual A who weighs 165lbs, and individual B who weighs 200lbs.  Both have the same amount of muscle, strength, coaching etc...  Individual B is just fatter.  Who throws the 56 farther?

What is the answer to this question in your opinion?  I don't know about with the HWFD, but I would say if the two athletes have the same absolute strength levels and other attributes, but one is carrying an extra 35 pounds of fat (an additional 21.2% over the lighter guy's weight), in almost every other event or athletic activity the lighter guy is definitely going to perform better, possibly much better depending on the event or activity, as he has better relative strength, better explosiveness, better speed, better mobility, and is in better general condition.

What would your answer be if the scenerio were identical but the throwers' bodyweights were changed to 265 and 320 or anything close to that?

I think that if we take the 56 wfd, the heavier person will perform better.  This is certainly different than many other athletic endeavors that the two may compete in.   

As the weights go up (265 vs. 320), then that advantage diminishes significantly, if not altogether.  I still think i could throw farther if i was 20lbs heavier.  Maybe ill try real hard to put on weight this winter and we will see. 

where is the weight....

Belly or butt... this affects the counterbalance... for a topheavy guy like me extra weight does not help as much as a guy like KO who carries it in the bottom.

Does the mass interfere with range of motion like in the hammer? WOB like Mr. Barron pointed out.  Does the weight you gain slow you down like in the glide. or in the spin.  Does the weight affect your overall fitness to the point you do not recover as well.

Yes good solid weight gain can benefit most if not all.... there will be a point though where it becomes a detriment.

you may produce more force but if you can no longer have your timing or hit your spots.  You may be stronger in the actual pull but slow down in other movements that get you into the right position for the pull to be affective.

Chapman wrote: That's it, I am wearing my weighted vest this weekend...believe it.

I'll bring extra weights, in case you want to throw really really far.

I am 5'7 235lbs and not very fat . I gained about 10lbs from last year . When I can hit my power position correctly I can yank the 56wfd on average 4ft further .Thats not huge but still better . I have noticed although the weight feels better in my hand I am having trouble getting into the correct positions . This may be due to being slower . This new weight has helped me set prs in the weight room on the explosive lifts and others. But...I am still trying to get it to translate . I loved what was said bout ko. So theres power in the bubba but ! Theres hope for me yet . Craig , you said at one time you threw w/ a weight of 210 ! Thats so hard to imagine . I am sure that was a long time ago . But, do you remember your distances at those lower weights. I would love to know . I don't believe I am going to try to gain anymore . Hopefully learn to utilize what i have more effeciently .

I threw about 25' or so at 210lbs.  My very first year throwing (1999). 

Technique was atrocious then though too, so there something to be said for that. 

 I have thrown 40'+ weighing 235lbs.   

C. Smith wrote: I threw about 25' or so at 210lbs.  My very first year throwing (1999).  Technique was atrocious then though too, so there something to be said for that.   I have thrown 40'+ weighing 235lbs.

@ this weight how long had you been competing ?

210 was when i started throwing.  I have been 235 after going pro.

C. Smith wrote: I have thrown 40'+ weighing 235lbs.

What were some of your lifting numbers at 235?  I assume this was back in 2003?  What did you weigh during the 2004 season, and what were some of your lifting numbers at that time?

G.King wrote: C. Smith wrote: I threw about 25' or so at 210lbs.  My very first year throwing (1999).  Technique was atrocious then though too, so there something to be said for that.   I have thrown 40'+ weighing 235lbs.

Thats what I am talking about!!! Excellent . Prime example of utilizing what youve got to the utmost . EFFECIENCY !!!!!

Gives me hope yet . I dont think i could gain anymore and actually be able to move .

Peter Ingleton wrote: C. Smith wrote: I have thrown 40'+ weighing 235lbs.    What were some of your lifting numbers at 235?  I assume this was back in 2003?  What did you weigh during the 2004 season, and what were some of your lifting numbers at that time?

Yea, 2001-2005 i used to basically bounce from like 235-255 depending on what time of year it was.  It was standard for me to lose 10-20lbs during the season when i was competing alot.

I'm not sure of my exact numbers at that bodyweight, but i did strongman stuff in '01 at near that bodyweight.  Still was a 300+ push press, 600+ deads.  Not sure about Front squats cause i did my first front squat even in January 2006, although i was zerchering heavy.