how to gain weight

[ohfour238]

i'm 6'4" and about 160lbs. i see a lot of stuff on losing weight but not much on gaining. is there any tips or secrets for the quickest way to gain weight? obviously eating a lot of good stuff and lifting heavy weights, at least, that's what i read. just wanted some input, experiences, etc...

 

[Cerpin Taxt]

Eat. Lift. Sleep. Repeat.

I liked supplementing my diet with 2 shakes per day of Cytosports Cytogainer. My normal diet included eggs and oatmeal at breakfast. A lean lunch focusing on quality protein sources (tuna or chicken in most cases), and fresh veggies (raw broccoli, mostly). Dinner was also built around ample protein sources and veggies. Usually on lifting days I'd eat about 1.5 cups of fat free cottage cheese with a whole avocado shortly before bed. I wasn't too strict, but one thing I did really concentrate on was eliminating processed snack foods like doritos or pretzels and basically every drink except for milk or water.

I'm currently 6'2" and about 230lbs, but I'm trying to cut that down to under 220. I was up at about 240 not too long ago.

 

[SociallyChallenged]

Read the fat loss sticky. Follow all the advice except eat a 500 calorie surplus. The lifting programs should be the same as cutting. If anything, just add an extra 3-4 cups of milk per day. That should get you started.

 

[ohfour238]

ok guys, thanks, i'll give it a try.

 

[brikis98]

1. Starting Strength
2. GOMAD

 

[RavenSEAL]

Eat a LOT of protein filled products and lift like their is no tomorrow.

 

[SociallyChallenged]

Eat a LOT of protein filled products and lift like their is no tomorrow.

Americans tend to get enough protein. He just needs to eat a LOT of everything to get up to a caloric surplus.

 

[gzervali2006]

Get a protein powder that is high in calories.. if GNC is still running a deal on MASS XXX after adding milk it has around 1000 calories.. Take one first thing in the morning with oatmeal. Eat whatever you eat throughout the day... Hit the gym for about an hour or so a day.. after working out repeat...

By adding close to 2000 calories to your diet mixed in with excersise you should see a lot of improvement in your physique

 

[wheresmybacon]

You're very very thin. Just eat as much as you can of high-calorie, dense, protein-rich food. Burgers. Pizza. Steaks. Eggs. Potatoes. Whole Milk. Chocolate milk. and of course: Lift heavy!

 

[SociallyChallenged]

Get a protein powder that is high in calories.. if GNC is still running a deal on MASS XXX after adding milk it has around 1000 calories.. Take one first thing in the morning with oatmeal. Eat whatever you eat throughout the day... Hit the gym for about an hour or so a day.. after working out repeat...

By adding close to 2000 calories to your diet mixed in with excersise you should see a lot of improvement in your physique

What? 2000 calories is a severe excess and will result in greater fat gains than muscle gains. 2000 calories translated to 7 days equals a 14000cal surplus throughout the week. That's roughly 4lbs/week. The body is limited in how fast it can synthesize contractile proteins and most of that caloric surplus will go into fat. A 500 calorie surplus is much more moderate and will enable the OP to gain a more favorable skew of muscle and fat.

 

[ohfour238]

thanks for the input again guys, i'll see how i do.

 

[Nebor]

1. Starting Strength
2. GOMAD

GOMAD will stack weight on your extremely quickly. A good bit of it will be fat though.