How to gain weight k+

A

alex=

Active member
This is a weird idea for a thread, i'll admit it myself. I'm skinny and play football, and i need more mass and weight. How can i gain weight? Doesn't have to be quick. share personal stories, ideas, what to eat, etc.. +kkkkkk
 
Work out, muscle weighs more than fat.

I've gained a lot of weight recently from working out, and not eating shit food.

But I guess you could eat shit food and gain weight, that's just not healthy ..
 
Oh forgot to add i work out 2 to 3 times a week. Still really light though haha but thanks for responses so far
 
but seriously i'm also trying to gain weight, - and i too work out frequently, eat healthy nutritious foods but still weigh like 20 kilos less than most of my friends.
 
Get on a supplement regiment. I would just take protein shakes after working out, and eat healthy. You're going to have to eat a shit ton, but if its healthy you will get great results. Head over to Bodybuilding.com. They have tons of routines and tips as well as an extensive supplement store. I'd head there first
 
lol

But OP I'd say work super hard in practice, the harder you work, the hungrier youll be, the more youll eat. effort son!
 
Don't go to the gym and do 20 reps of everything. focus on getting everything 8 -10 times, this will help you build mass. Get some mass builder from GNC or walmart, and pound carbs and protein. i'm guessing you're young and active, so your bmr is probably around 4,000 just to maintain your weight, not even gain any.
 
Or instead of these protein shakes or w.e they're called.

-Chocolate milk after every workout, it's actually proven it's better for you after workout than pretty much anything.

-Eggs for breakfast, I usually have 4 or 5 eggs (lol) and some whole wheat toast with peanut butter for breakfast. Shit's BOMB !
 
Rocks weigh more than muscle

glue rocks all over your body

fantastic-four-rise-of-the-silver-surfer-the-thing_422_21086.jpg
 
i was in the same position. Im a d end, and i only weighed 140 but i got it done due to speed. Anyways long story short, whey protien has helped me gain about 20 pounds in 2 months. My coach told me eat spam and pb&js, but really whey before and after every workout.
 
It's all about calories in/out. If you want to gain weight take in slightly more than your maintenance caloric intake. Eat a couple eggs for breakfast, lean meats (chicken/turkey), I take vitamin supplements as well. And it's not a must but a protein shake after a workout. And if you're lifting at the gym, from experience 4 sets x 6-8 reps has worked best for me.
 
Your body can only process a certain amount of nutrients at a time. Thus, you can't possibly absorb your calorie goal by eating just 3 big meals a day. You need to be eating like 6-8, 700-800 calorie meals per day. The easiest way to do this is liquid calories. Throw peanut butter, frozen fruit, yogurt, and milk into a blender and make a smoothie. It's also not a bad idea to buy some protein powder and mix it in with milk whenever you're thirsty. If you're going for pure mass as opposed to only muscle mass (which I assume you are because you're a football player) then you don't need to worry too much about eating healthy. Just try to make sure you're reaching your calorie goal.

If you're going to football practice everyday, you're probably getting enough exercise when you add in your 2-3 days lifting. However, when you get to the offseason you're going to want to segment your exercises. Do one day of upper body, one day of lower body, and one day of core.
 
sorry to double post. I also ate like crazy and lifted 5 days a week, i just had such a high metabolism that i burned it all off and then some in practice. So this may help you like it did me
 
To build muscle mass you have to consume more protein in grams than your body weight. So if you weigh 100 pounds try to consume 125 + grams of protein everyday. Eat a decent amount of healthy carbs too. Eat a combo of carbs / protein before work outs and consume a lot of protein within 1 hour after you have worked out. If not you won't put on healthy mass and just spin your wheels. If your not used to eating this much try adding a mass gainer or protein shake, but try to do it with food. Give yourself 1-2 cheat days a week where you eat what you want while you get used to this. Adjust your work outs so your doing lower reps with heavier weights. PM me with any questions, I'm a certified nutritionist and trainer so I'd be happy to point you in the right direction. Good luck
 
Actually you can.. I've been intermittent fasting for the past month (eating all my calories in a 3 hour window each day) and it's been the most effective for losing weight for me. I know people who eat over 3000 calories between 2 meals for bulking and they've gotten amazing results. my 2 cents
 
I'm a skinny dude myself. Whenever I want to add weight, I try to keep my workout routine the same, but change my diet. Don't eat shit in other words. Try harder to eat fruits, vegetables, protein, carbs, etc to make a well balanced diet. You'll feel better, stronger, and in the past, this has helped me gain weight in a healthy way.
 
Honestly people that say calories are just calories are dumbasses. If you are really skinny than chances are you have a very fast metabolism that can power through fatty food in seconds (like the me and the majority of skier kids). So here's what you are going to do

Eat as many eggs as you can each morning. Eggs= awsm protein

Snack pretty much the entire day- peanut butter and jam sandwiches are the best because they are actually good for you

Eat a fat sandwich every lunch- many variations and can make as grande as you are hungry

Carb load for dinner

Eat a lot before bed- eating a bunch and then sleeping slows your metabolism almost to a stop and puts the calories straight to you

Now if you do this and don't work out you will be a fat shit, so go to the gym 5-6 times a week focusing on low rep, high weight lifts to build the most muscle. If cardio is needed then do sprints or plyometrics, nothing more than 10 minutes or you start burning stored fats.

Main point- eat at least 4000 calories a day and work out like a ma fucka

 
1.Train like an animal2. Eat like a horse

3. Sleep like a baby

4. Grow like a weed.

But seriously, My first year of college I would go to the gym 5 days a week, drink 2 mass gainer milk shakes a day (these help a lot), eat 3-4 meals a day (lots of protein! Eggs, meat, nuts, and whole grains, and eat your veggies), slept 8 hours a night, and gained 30 pounds in 8 months. It's a long process but mass gainers help put give you those extra calories you need. But make sure you continue to hit the gym or else mass gainer shakes will just deposite fat on your belly. Hope that helps
 
bottom line...EAT and eat right. not fast food, but things like chicken, fish, brown rice, veggies, protein shakes, and even a weight gainer shake if you're having trouble eating enough.

oh yeah, and take steroids. that'd obviously help, too.

LIFT. High Weight, Low Rep sets to build muscle.
 
dude, that shit cracks me the fuck up. i see it all of the time, too. these guys throwing dumbbells around with their backs and shoulders...thinking they are tough as fuck. i laugh a little on the inside every time i see it.

i work out with my old man a lot, and he's kind of guilty of it, too. i make sooooo much fun of him every time i see him doing it. i'm always like, "Hittin' your back today I see."

i'm in the same boat as you in that i routinely do curls with 20 lb weights. all about that form baby.
 
lol. thats a negative ghostrider.

if you want to do it right, i would suggest following Mark Rippetoe's Starting Strength program. It is the best program for beginners I have seen, but you need to actually read everything to get your form safe.

More than any of the training aspect, your diet needs to be right. this means ratcheting up your calories. I focus on eating 3 LARGE meals(big plates, bowls, and cups help), and then 3-4 big snacks spaced inbetween.

i am 6'4" 200lbs and this is wghat my diet looks like when bulking:

8:00- 50 gram protein shake, 3 packets oatmeal frozen blueberries

10:30- 4 egg, turkey, avocado, cheese sandwich on whole wheat toast, yogurt frozen blueberries, glass of OJ

1:00- two turkey patty, with cheese bbq sandwich on whole wheat toast with 24 oz. milk and a pickle

3:00 two baked potatoes can of chili, avocado, cheese

5:30- 35g protein shake with banana

6:30- Steak, sautéed veggies, sautéed potato with 24 oz. milk

9:00- Sautéed veggie, spinach, and chicken salad with balsamic and olive oil dressing

10:30- yogurt and blueberries

11:30- cookies and milk.

I dont measure anything(just eyeball), or use any supplements other than whey protein powder. You should learn how to get the basics down before you start using other supplements.

And lastly, anyone who tells you that high rep stuff will lean you out and low rep stuff will bulk you up has zero idea what they are talking about. Run from them. Gaining and losing weight comes down to diet. Period.
 
just eat more food. If you eat more calories then you expend, you will gain weight. Continue the amount of exercise you already do but eat more. really simple
 
theres a kid on my team whos a sophmore and has yet to break the hundred pound mark. he takes hits dont be a pussy! no but in all seriosness just eat like 4000 calories a day with excersize youll pull through
 
Occam Protocol, google it. I gained 5 pounds in two weeks while spending 40 minutes in the gym per week. The best program for sure.
 
it doesn't matter when you eat... the only thing that matters is your eating more calories then your spending. If you fasted all day (you didn't eat anything all day) and then at 11:30 right before bed you ate an apple, you would not gain weight...
your dumb.
doesn't even have to be an apple. say you didn't eat anything all day and then ate 400 calories worth of cookies right before bed, it would still be impossible to gain weight because you would be at a calorie deficit. Its proven by the Law of conservation of mass.
 
how would you have enough time in your day to cook and eat all of that? do you just sit in your house and eat for a living?
 
There is a difference between building strength (myofibrillar hypertrophy) and mass(sarcoplasmic hypertrophy).

You don't need that much protein. That's just the bullshit that suppliment companies tell you. You are right though that diet is VERY important in gaining weight, but reps do matter. For sarcoplasimic hypertrophy (gaining mass) you should be working in the 8-12 rep range.

OP first thing you should do is assess your caloric requirements to maintain your bodyweight. Then add about 250 calories on top of that and track your progress. If you are gaining weight too fast (a pound a week or more) then reduce how much food you eat and vice versa.

I need about 2200 calories a day to maintain my bodyweight, I consume 2400~ calories a day. Once you find your number MAKE SURE YOU REACH YOUR CALORIC GOAL EVERYDAY

The next thing you want to do is figure out your macro-nutrient requirements. A good place to start is consuming 20% of your calories from protein, 30% of your calories from fats, and 50% of your calories from carbohydrates.

A great app/website you can use to track your nutrition is MyFitnessPal. If you are serious about gaining some weight I highly recommend it.

The next step is exercise. Two rules I live by when walking into the gym are:

1. Leave your ego at the door

2. Be consistent

You do not need to lift heavy to stimulate hypertrophy. Try to contract and squeeze your muscle with what ever weight that works for you for 8-12 reps.

Remember to rest. Limit yourself to 4 days in the gym and every month or two have one week where you deload (shorten your workouts and lower the weights). You build muscle when you are resting. Remember that
 
Heavy weights=bulk up faster. Dont go for bitch ass weights. Push yourself. And use A LOT of protein powders on top of PROTEIN. Seriously, just protein and lots of it.
 
digestion and how many nutrients you can absorb in one sitting is fairly important.

to keep your body from going catabolic overnight(when you are fasting) it helps tremendously to have a meal before bed, or ideally in the middle of the night.

you are the asshole in the gym who makes fun of other for bro science, but doesnt know much himself.

 
And be careful with Creatine. If youre under 18, dont use it. If you use too much, it can affect your kidneys after prolonged use. Creatine is an amino-acid produced by the kidneys naturally, but like anything else produced by your body, too much can be bad. Just a heads up.
 
For me personally, yes i do. Ive been at it for a while, and know what benefits me the most. you seem fairly educated so you should know that genetics play a huge role in nutritional requirements.

I take issue with people when they say that low reps are for bulking, and high reps are for cutting.

 
Eat your body weight x 17.5 in calories broken down like this - 40% protein, 40% complex carbs, 20% fats (from almonds, olive oil, fish oil etc...). Try to spread it out over 6-8 small meals a day. Pre-portion them out, it's a lot easier.

Eat your body weight in protein x 1.5. Protein supplement is the way to go to get there.

Lift heavy (but safely) with friends that motivate you and push you.

Pick a goal, write it down, put it in multiple places where you will see it every day. Car, bathroom mirror, etc. Stick with it and get to work!
 
I was referring to your statement that you should be working 1 muscle group once per week. Nearly every respected program from the beginner level up to advanced has you working body parts multiple times per week.

And i do have pics, but why would i post on here? you should be able to tell if someone knows their shit from their posting. better yet, ask jaydope, or technopotomous if i know my shit?

for the record Im 6'4" 200lbs 5.3% BF(tested in a pod).
 
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