Putting on weight

[duragezic]

I've just started to lift again in attempt to gain more energy (I've been one lazy fvck) and also I've been going for quick jogs everyday or so. I dont care about the cardio much but I also would like to put on muscle and moreso I need to put on weight!! I'm only 125-130lbs and have been for years. I'm 5'7 or 5'8. Eating painkillers everyday doesnt help that but thats another story so I'm trying to do something else.

I generally understood that most American diets have plenty of protein, but I have not had a huge appetite lately and I fear that when I break down my muscles with strength training that I'm not getting adequate protein to rebuild muscle and mass.

Shold I just pick up a bucket of protein whey powder from Walmart? I dont wanna go all out on supplements (my roommate is hardcore with this stuff) but I think if I was to do one thing along with weightlifting and running I should get protein supplements.

 

[bignateyk]

yes, you need protein. Check out the store on bodybuilding.com and pick up a jug of whey. Protein is usually alot cheaper when ordered online.

You also need to make sure you are lifting the right way. Lots of sets and high #'s of reps wont do it. You need to limit the number of exercises for each muscle group, do no more than 3 sets on each exercise, and you MUST max out on each set. Usually this is accomplished by doing a pyramid increasing weight with each set and decreasing reps.

 

[Cdubneeddeal]

You probably want to stop the running and maybe just walk. You'll be burning a lot of calories that you desperately need to gain weight. Be careful when you purchase your protein. Choose a high quality whey based that is ultra filtered. If you buy cheap protein you'll have very bad smelling gas and even diarrhea (Which is water loss). I've been very happy with EAS Myoplex for years. If you seriously want to gain some weight take some creatine.

By all means eat more food. Lots of steak, boneless skinless chicken, potatoes, etc. Stick to the staples. And try to eat six times a day. For three of your meals use a protein shake instead of solid foods.

What type of workout are you doing/planning?

 

[duragezic]

Yes I have a fair amount of knowledge with that. I do 3 sets, 6-8 reps of heavy weights. Usually I increase the weight a little on the 2nd or 3rd set. And I work them till muscle failure, which as you said is actually done by heavy weights and fewer reps. I haven't gotten a routine down yet since I still get very sore for a couple of days, but I'm thinking by now that will be much less and I should be able to lift every other day.

 

[Nutdotnet]

Originally posted by: bignateyk
yes, you need protein. Check out the store on bodybuilding.com and pick up a jug of whey. Protein is usually alot cheaper when ordered online.

You also need to make sure you are lifting the right way. Lots of sets and high #'s of reps wont do it. You need to limit the number of exercises for each muscle group, do no more than 3 sets on each exercise, and you MUST max out on each set. Usually this is accomplished by doing a pyramid increasing weight with each set and decreasing reps.

One thing I need to point out:

Don't try to blanket what you think is the best workout as THE best workout. Everyone responds to specific workouts differently. I also agree with you on the high-rep, low-weight opinion, and there are plenty of papers written up on it, but not everyone agrees that pyramid sets are "the answer"...(and I see you put in the word usually...so it looks like we're on the same page.)

To the OP: try the pyramid set...do some searching and try other techniques as well. Really, if you're just starting you're not gonna have to do much to see results.

 

[Cdubneeddeal]

Let me add something to this. As Nut said, you'll have to figure out what workout is best for you which can honestly sometimes take years to find the one your body is compatible with. Also, switch your exercises up on a regular basis, every other month or so. Switching it up shocks the muscles as they tend to get a memory.

 

[bignateyk]

Originally posted by: Nutdotnet

Originally posted by: bignateyk
yes, you need protein. Check out the store on bodybuilding.com and pick up a jug of whey. Protein is usually alot cheaper when ordered online.

You also need to make sure you are lifting the right way. Lots of sets and high #'s of reps wont do it. You need to limit the number of exercises for each muscle group, do no more than 3 sets on each exercise, and you MUST max out on each set. Usually this is accomplished by doing a pyramid increasing weight with each set and decreasing reps.

One thing I need to point out:

Don't try to blanket what you think is the best workout as THE best workout. Everyone responds to specific workouts differently. I also agree with you on the high-rep, low-weight opinion, and there are plenty of papers written up on it, but not everyone agrees that pyramid sets are "the answer"...(and I see you put in the word usually...so it looks like we're on the same page.)

To the OP: try the pyramid set...do some searching and try other techniques as well. Really, if you're just starting you're not gonna have to do much to see results.

Yeah, personally, I dont use the pyramid. I start with my maximum weight, and decrease with each set, but I keep the reps the same between sets (8-10). The pyramid is the one that most have success and most start with, however.

 

[Zebo]

Little guys should never run, big guys should never lift.

 

[pcnerd37]

I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

 

[bignateyk]

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and l and am not real sure where to start.

Ban.

 

[allies]

You don't need to supplement your diet with protein. It's basically a waste of money. You can get well enough protein from eating a regular diet and gettint 5-6 glasses of milk per day. Also creatine will help you put on weight, but the majority of it will be water weight (muscles tend to retain more water when supplemented with creatine).

 

[Nutdotnet]

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

Fat doesn't ever turn into muscle.

Fat burns off sometimes showing whatever muscle you had underneath...and/or...once the fat is gone you gotta add muscle...

 

[bignateyk]

Originally posted by: allies
You don't need to supplement your diet with protein. It's basically a waste of money. You can get well enough protein from eating a regular diet and gettint 5-6 glasses of milk per day. Also creatine will help you put on weight, but the majority of it will be water weight (muscles tend to retain more water when supplemented with creatine).

The OP mentions he has had a poor appetite lately, so protein shakes would be easier to stomach than large quantities of food.

I agree, however, you should do everything you can to be getting more calories. As an ectomorph, you should be getting at least 3000 calories a day, and probably significantly more protein then you are consuming. There are protein suppliments such as BSN True Mass that also have alot of carbs in them so you can get alot of calories through the shakes.

 

[pcnerd37]

Originally posted by: Nutdotnet

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

Fat doesn't ever turn into muscle.

Fat burns off sometimes showing whatever muscle you had underneath...and/or...once the fat is gone you gotta add muscle...

I know that, i meant burn off the fat and then gain muscle, aka replace my fat with muscle.

 

[Amused]

Originally posted by: Nutdotnet

Fat doesn't ever turn into muscle.

:Q

http://msnbc.msn.com/id/14014212/

 

[Special K]

OP refer to the link in my sig. If you are serious about this, go to that board, register, and make a post introducing yourself and stating your goals. There are lots of knowledgable people there who would be more than happy to give you advice.

 

[JS80]

Originally posted by: Amused

Originally posted by: Nutdotnet

Fat doesn't ever turn into muscle.

:Q

http://msnbc.msn.com/id/14014212/

lol!!!!

OP: chicken breast will do the trick

 

[Babbles]

Originally posted by: allies
You don't need to supplement your diet with protein. It's basically a waste of money. You can get well enough protein from eating a regular diet and gettint 5-6 glasses of milk per day. Also creatine will help you put on weight, but the majority of it will be water weight (muscles tend to retain more water when supplemented with creatine).

I think most people would disagree with you. Ideally it would be nice to get everything from "real food" however it usually doesn't work out that way. If he needs to increase his protein consumption then he essentially must take in protein supplements.

I know I can't hit my target protein consumption - ~40% of my caloric intake which happens to be about 1g per pound of my body weight at 175 pounds - unless I consume protein shakes. If I try to get it in "real food" I end up consuming more fat and/or carbs than I intend to.

That being said this guy is different since he just needs a whole hell of a lot of calories, but my point in all of this is you should never totally rule out protein supplements.

 

[ruffilb]

Originally posted by: Nutdotnet

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

Fat doesn't ever turn into muscle.

Fat burns off sometimes showing whatever muscle you had underneath...and/or...once the fat is gone you gotta add muscle...

Idk, but I've burned fat and put on muscle at the same time in the same place (abs)

 

[Special K]

Originally posted by: Babbles

Originally posted by: allies
You don't need to supplement your diet with protein. It's basically a waste of money. You can get well enough protein from eating a regular diet and gettint 5-6 glasses of milk per day. Also creatine will help you put on weight, but the majority of it will be water weight (muscles tend to retain more water when supplemented with creatine).

I think most people would disagree with you. Ideally it would be nice to get everything from "real food" however it usually doesn't work out that way. If he needs to increase his protein consumption then he essentially must take in protein supplements.

I know I can't hit my target protein consumption - ~40% of my caloric intake which happens to be about 1g per pound of my body weight at 175 pounds - unless I consume protein shakes. If I try to get it in "real food" I end up consuming more fat and/or carbs than I intend to.

That being said this guy is different since he just needs a whole hell of a lot of calories, but my point in all of this is you should never totally rule out protein supplements.

Don't forget the convenience factor too. Sometimes it's just easier to down a shake than cook a whole meal. Plus you can add just about anything to a shake to get the macros equal to whatever you want them to be. I add oats and bananas for carbs, more protein powder for protein, and olive oil or natural PB for more fat.

 

[Special K]

Originally posted by: ruffilb

Originally posted by: Nutdotnet

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

Fat doesn't ever turn into muscle.

Fat burns off sometimes showing whatever muscle you had underneath...and/or...once the fat is gone you gotta add muscle...

Idk, but I've burned fat and put on muscle at the same time in the same place (abs)

It's incredibly difficult for anyone except drug users or beginners to both add muscle and reduce fat at the same time. Adding muscle requires a caloric surplus, but cutting fat requires a caloric deficit. These two requirements are mutually exclusive.

 

[ruffilb]

Originally posted by: Special K

Originally posted by: ruffilb

Originally posted by: Nutdotnet

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

Fat doesn't ever turn into muscle.

Fat burns off sometimes showing whatever muscle you had underneath...and/or...once the fat is gone you gotta add muscle...

Idk, but I've burned fat and put on muscle at the same time in the same place (abs)

It's incredibly difficult for anyone except drug users or beginners to both add muscle and reduce fat at the same time. Adding muscle requires a caloric surplus, but cutting fat requires a caloric deficit. These two requirements are mutually exclusive.

Maybe it was a combination of the fact that I was just starting real abs work for the first time, and I was running my ass off and doing lots of cardio as well?

Idk WHY it happened, but it did.

 

[SVT Cobra]

Man the wrong information in this thread is making my head hurt.

OP take Special K's advice and go to a forum like Wannabebig or bodybuilding.com and get the people there (who actually know what they are talking about) to help you. In the mean time you can PM Special K, Amused, RedDawn, Spamela, Koing, or myself, who actually know about weightlifting and aren't some wannabe pretender on a computer forum.

Good Luck! And some very, very, basic things to remember:

Get your diet in check first, supplements don't do crap if you are eating bad.
You want to get big? Eat, eat a lot. Chicken, steak, etc, but eat clean, but a lot. If you are having trouble, this is were protein shakes or MRS come in. Also look into Controlled Labs Black Hole, its a great appetitete stimulant if you are really having trouble.
You need to cardio, period.
Stick with compound exercises, bench, squat, deadlift. No need to do isolation exercises for now, because since your new your gains will be great in the beggining. Stay with around 3 sets of 10 for now, as you need to stay light and concentrate on form (elitelifts.com) has great writeups on beggingers looking to improve form.
Take a scoop of whey in the morning, one after you workout(the most important), and one before bed. Optimum Nutrition's 100% Whey is pretty much the best protein on the market. You can get 10lbs for 50$ right now at dpsnutrition.com.
IGNORE any other supplements right now, you need to lift, you don't need creatine, you don't need any of that muscle tech no2 crap. Just lift, and eat.
Stay away from weight gainers for now, they aren't needed, and most are just full of sugar (someone mentioned BSN True Mass, that's of Malodextrin), plus a home made weight gainer is much more healthy, works better, and is more efficient.
BUY OATS, they are the most calorie dense food you can buy, steel cut preferbly. Eat them with your protein shake post workout to get a good carb/protein ratio.
Carbs before and after lifting, never go on a low carb diet, you need it for energy. High GI (gatorade) are fine before and after lifitng.
Get a good multi, take one in the morning. Look into NOW adam, it is the best out there, pretty much equal to animal pak.
Read and research, you'll learn more and more and once you get started you can focus on your goals (in this case getting big) more.
That's just the lifting side. Running is another ball game.


Good Luck Bro! Great to see you want to change your lifestyle.
-Scott

 

[SVT Cobra]

Originally posted by: ruffilb

Originally posted by: Special K

Originally posted by: ruffilb

Originally posted by: Nutdotnet

Originally posted by: pcnerd37
I need to do some research on this kind of stuff as well, because im slightly heavy, 195 at 5'7" and im looking to turn that fat into muscle by starting some kind of daily workout schedule starting the beginning of October and hope to be in good shape and skinnier by the end of the year. Any advice you guys have for me would be great. Im looking for something that will give me max strengh as I am considering looking into becoming a professional wrestler and am not real sure where to start.

Fat doesn't ever turn into muscle.

Fat burns off sometimes showing whatever muscle you had underneath...and/or...once the fat is gone you gotta add muscle...

Idk, but I've burned fat and put on muscle at the same time in the same place (abs)

It's incredibly difficult for anyone except drug users or beginners to both add muscle and reduce fat at the same time. Adding muscle requires a caloric surplus, but cutting fat requires a caloric deficit. These two requirements are mutually exclusive.

Maybe it was a combination of the fact that I was just starting real abs work for the first time, and I was running my ass off and doing lots of cardio as well?

Idk WHY it happened, but it did.

You didn't gain muscle, you burned fat making you look more cut and defined, most people mistake this as getting "bigger" and "stronger" when in fact it is the opposite.

 

[allies]

I missed the point about him having a tough time stomaching food. Protein shakes would come in handy there. Also, there's no reason why you need 1g protein per pound body weight, as someone mentioned before. There's a formula my mom has (she's worked with olympic athletes, has a PhD in nutrition, etc) that can be adjusted if you're trying to build lots of mass, but I'll have to ask her for it.

But like I said, if it's a lot more convenient (by all means you need to get protein somehow) via shakes will suffice