How to gain some weight!

[repoman0]

I'm 22, 5'10", and have been 140 pounds for about 5 years. I've gotten steadily stronger over those years, particularly in the past couple months when I've been going to the gym every day or two and running ~2.5 miles every couple days. I've increased the weight I do in most lifting exercises by anywhere between 30-80% in the past year and I can see a bit of muscle increase - but certainly doesn't look like 30-80%. I like my lean build but wouldn't mind gaining 15-25 pounds in muscle.

I eat a lot of chicken and drink a gallon of 1 or 2% milk about every 3 days, and eat at least 3000 calories a day. Should I look at some kind of protein powder to make shakes with? Or are there any general recommendations for gaining a bit of weight and then maintaining it?

Thanks!

 

[IHateMyJob2004]

Are you referring to adding fat or muscle?

For muscle, I am starting a modified stronglifts program. Google for info about it.

Once I have a cage, I am going to do a full blown stronglifts program.

Read the sticky. It is worth it regardless of your goal.

 

[repoman0]

I'm referring to muscle. I'll read the sticky and look up the stronglifts program. Thanks

 

[Woosta]

Get 1.3g of protein per lb so 1.3*140 = 182g of protein minimum per day. Don't even bother counting calories, just get the protein down.

If you aren't already doing so, I recommend the push press, squat, deadlift and bench. Intake more than the usual amount of protein on heavy lift days. For example, I go to buffets after my heavy lift workout sessions and just pig out.

You wanna eat throughout the entire day, never ever get hungry. Consistency is key.

Yes, get whey protein so you can make protein shakes. I recommend this: http://www.amazon.com/Optimum-Nutrit.../dp/B000QSNYGI

I like Double Chocolate, and this is the best tasting protein shake that I've come across ( most taste like shit ).

I recommend this shaker, http://www.amazon.com/Sundesa-BB28-S...bxgy_hpc_img_b

Try to make it a goal to gain at least 1-1.5 lb per week. Know what you're going to weigh in say, 2-3 months and stick with the plan.

Eat healthy shit like whole grains, fruits, veggies, fish and healthy fats from greek yogurt. I recommend bananas, 4-5 eggs per day ( if you're really worried about cholesterol then just get egg white liquid or throw away the yolks ) and spinach.

If you are doing cardio, you need to eat more to compensate for however long you did cardio for. I also recommend that you do the lifting before the cardio.

 

[IHateMyJob2004]

With cardio, the stickied thread in this forum recommends having a whey protein drink immediatly afterward. Reason being that cardio breaks down fat and muscle to get energy. Try to fight that as best you can.

If your goal is to gain muscle mass, you should just stop cardio altogether. You can always get to your target weight and then start up cardio again. Cardio tend to break down fat and muscle to get energy more so than weight training alone.

To clarify on what Woosta says. With every meal take in protein. The first and last thing you have at night should be protein based. Snacks should be protein based.

NOTE: If you really want to eat a "bad for you" snack, consider a small amount of cheese poofs. They are lower carb and higher protein than pretty much any other junk food I have come accross. Only a small handful of them though.

 

[Saint Nick]

Starting Strength + GOMAD

 

[Woosta]

GOMAD will make you fat, just look at Rippetoe. I suggest eggs instead of milk. There's lots of disadvantages to GOMAD.

 

[Saint Nick]

You don't have to drink a gallon, though. He could do half or even a quarter.

 

[ckoons1]

I'm 22, 5'10", and have been 140 pounds for about 5 years. I've gotten steadily stronger over those years, particularly in the past couple months when I've been going to the gym every day or two and running ~2.5 miles every couple days. I've increased the weight I do in most lifting exercises by anywhere between 30-80% in the past year and I can see a bit of muscle increase - but certainly doesn't look like 30-80%. I like my lean build but wouldn't mind gaining 15-25 pounds in muscle.

I eat a lot of chicken and drink a gallon of 1 or 2% milk about every 3 days, and eat at least 3000 calories a day. Should I look at some kind of protein powder to make shakes with? Or are there any general recommendations for gaining a bit of weight and then maintaining it?

Thanks!

KEEP DOING WHAT YOUR DOING Keep reps in the 6-8 range. rest couple minutes between sets keep a record of your strength but drop the running.

 

[coreyb]

nothing beats SS + gomad. eating 4000+ calories a day and doing a proper linear progression

/endthread

 

[Pantlegz]

nothing beats SS + gomad. eating 4000+ calories a day and doing a proper linear progression

/endthread

:thumbsup:

 

[repoman0]

Thanks for all the suggestions, I bought the protein powder linked above, which is what I was looking at anyway. I only recently started serious lower body workouts (first one was a couple weeks ago and could hardly walk for 5 days after ) so I imagine keeping that up will help a lot.

I do bench but will start squats, deadlifts, and push presses.

How do you guys recommend splitting up workout days? I can go every day except Tuesday/Thursday. I've just been alternating upper body and lower body days, but how do 'full body' things like squats, deadlifts and push presses fit in?

 

[ArchAngel777]

GOMAD will make you fat, just look at Rippetoe. I suggest eggs instead of milk. There's lots of disadvantages to GOMAD.

That is a bit unfair. Rippetoe isn't about looking great on stage. He isn't a body builder. He is in the business of building really strong people and he does just that. Instead of being interested in making people look strong, he is interesting in making them strong.

However, I'd also agree that GOMAD taken litterally is not a wise choice for 99% of the population. If you are a TRUE hardgainer (most people aren't even though they think that: My opinion!) then GOMAD taken litterally can be great. For all else, just don't be affraid to eat.

 

[ArchAngel777]

Thanks for all the suggestions, I bought the protein powder linked above, which is what I was looking at anyway. I only recently started serious lower body workouts (first one was a couple weeks ago and could hardly walk for 5 days after ) so I imagine keeping that up will help a lot.

I do bench but will start squats, deadlifts, and push presses.

How do you guys recommend splitting up workout days? I can go every day except Tuesday/Thursday. I've just been alternating upper body and lower body days, but how do 'full body' things like squats, deadlifts and push presses fit in?

Upper Body and Lower Body in the same workout is my vote. Again, flexibility in regards to this is key. If you cannot always do Mon-Wed-Fri and have to do Mon-Thur-Sun-Tue-Sat-Mon then let it be. The important part is that you train every few days, work hard, eat well and let yourself rest and grow.

 

[repoman0]

I guess I might as well make this into a mini-log type thing. Will update every once in a while. Here's what I'm doing M-W-F - 5x5 each of squat, overhead press, barbell row, bench press, and 3x5 deadlift. The 5 sets of 5 reps is after a couple sets of lighter weight warmups for each exercise. Weight is still pretty low now, but it's gone up probably 10-15 pounds in each exercise since I started each of these a couple weeks ago (haven't kept exact track, just increasing weight by 5lbs each time). These are what I did on Friday and will be moving up 5lbs in everything tomorrow.

Squat: 110lbs
Overhead Press: 70lbs
Barbell Row: 85lbs
Bench Press: 110lbs
Deadlift: 150lbs

And the scale in the locker room said 148lbs, minus shoes/workout clothes probably 145.

Squats are still pretty tough and I'm working on form, making sure I'm below parallel and sturdy. Getting better though. Any more suggestions?

 

[Koing]

Make sure you weigh yourself everyday same time, go for morning weight, post toilet. It's the most consistent time for you. Evening you have had water and food etc. It's not reliable.

Track your weight. Your rolling 7 days should increase. If not add in more food or have a protein shake before you sleep.

Running 2.5miles will not help you add mass. It just means you will need to eat that much more food to recover the energy you just expensed.

Koing

 

[Exodist]

I didnt read all the thread, but from what I did read Woosta and IHateMyJob are dead on.

If you find yourself looking for something sweet or bolder in taste I have found many of these newer low fat/ fat free yogurt flavors are extreamly good. I picked up some of the Walmart Great Value "Ley Lime" flavored Low Fat yogurt the other day and it tast so much like the real thing it should be illegal! Also at night a hour or two before bed when I have two egg whites for protein, if I feel the urge to want something more. I throw in one or two Dill Pickle spears. The bold flavor really helps knock out any cravings I get.

 

[coreyb]

GOMAD will make you fat, just look at Rippetoe. I suggest eggs instead of milk. There's lots of disadvantages to GOMAD.

rippetoe is also over 50 years old and way stronger then you are. as are most of the people he trains. gomad is misunderstood and only to be used on tall lanky guys (like you) for the first few months of training where the biggest gains in strength happen.

 

[TheNinja]

I read a pretty damn funny article about this bodybuilder who always envied how his buddy could put on like 30 pounds of mass (granted a good amount was fat) and then cut down after that and keep like 10 pounds. Note I do NOT recommend this

1. For breakfast, go to McDonalds and order 4 breakfast sandwhiches and 4 hash browns...doesn't matter what kind of sandwhichs, just make sure to get 4. Put a has brown on each and scarft them down. Drink a large OJ with it.

2. For lunch, go to the Chinese buffet. Now I want you to eat anything and everything. You stuff your face until you are so full and bloated that your eyes look like the lady at the cash register.

3. For dinner at night order a pizza with everything on it...I mean everything. When the pizza comes dump 1/4 bottle of olive oil on that thing, almost so it's dripping off. Then start eating and eat fast. You need to stuff as much in as you can before you start feeling full....and then after you are full eat 1 more piece

4. If you still think you are a "hard gainer" after that and can't put on any mass, then let me know.

 

[repoman0]

Yesterday -

148lbs

Squat - 105lbs (ended up moving back a bit to get form right, helped a lot. 110 was pretty damn hard to do correctly less than two weeks ago and I think I will do it easily on Monday)

Overhead Press - 70lbs (moved back in this one as well to make sure I wasn't bending my back too much - looks a lot better than on last update)

Barbell Row - 95 and 100lbs

Bench Press - 115lbs

Deadlift - 160lbs

Haven't been able to move up 5lbs per day in each exercise, but I'm concentrating on doing all the exercises right. I would have been really surprised if I actually moved up that much each day, so I don't mind going up every couple gym days. Maybe now that form is much better it will come easier.

At least 3 people who I don't see too often have noticed that I actually have some muscle now

 

[Exodist]

Yesterday -

148lbs

Squat - 105lbs (ended up moving back a bit to get form right, helped a lot. 110 was pretty damn hard to do correctly less than two weeks ago and I think I will do it easily on Monday)

Overhead Press - 70lbs (moved back in this one as well to make sure I wasn't bending my back too much - looks a lot better than on last update)

Barbell Row - 95 and 100lbs

Bench Press - 115lbs

Deadlift - 160lbs

Haven't been able to move up 5lbs per day in each exercise, but I'm concentrating on doing all the exercises right. I would have been really surprised if I actually moved up that much each day, so I don't mind going up every couple gym days. Maybe now that form is much better it will come easier.

At least 3 people who I don't see too often have noticed that I actually have some muscle now

If we could all move up 5 pounds a day in lifting we would all be incredibal hulks.. lol

5 pounds to most lifting every week is more reasonable, but dont sacrifice form to pinch a extra pound in. A accident or torn muscle can do way more harm then just holding out a extra week or two to add another 5 pounds to your lifting.

 

[SociallyChallenged]

If we could all move up 5 pounds a day in lifting we would all be incredibal hulks.. lol

5 pounds to most lifting every week is more reasonable, but dont sacrifice form to pinch a extra pound in. A accident or torn muscle can do way more harm then just holding out a extra week or two to add another 5 pounds to your lifting.

Actually, adding 5lbs per lifting session is pretty typical for beginner programs like StrongLifts and Starting Strength. If he's not lifting 5x per week, he should try to maintain it as long as he can. If he's just learning the form, then that's not advisable, but if he started with just the bar as is instructed, he should be fine.

 

[JL514]

I think the issue could also be the starting weight on rows and presses, potentially deadlifts. Looks like he started a bit too high.

 

[coreyb]

he's 99% not eating enough

 

[coreyb]

in SS you move the squat and deadlift up 10-15lbs a workout for the first 6 workouts.