i am skinny, and i dont know how to gain visible muscle mass, anybody care to help?

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    May 04, 2008 6:50 PM GMT
    as said in the subject, im pretty skinny, im about 130lbs and 5'8, i want to gain muscle mass but as hard as i try i cant, i do a general work out of 20 pushups, 20 sit ups, 20 military presses, 20 bench presses and 10 biceps curls every morning and evening, but i am not getting any mass, even though im getting stronger, i have a diet rich in protein and vitamins as well. and i eat 6 small meals a day instead of three larger meals. can anybody tell me what to do please? >.
  • SFTraveler

    Posts: 171

    May 04, 2008 9:08 PM GMT
    Hi, Zachary!

    I had the same problem at one time. But my personal trainer advised me to not concentrate so much on protein, but to eat more carbs, too. He said you can do that without eating too much fat, such as pasta with marinara sauce or baked potatoes without sour cream and just a touch of butter. Also, think about eating more grains, such as whole wheat breads, cereals and brown rice.
    So when you looking at foods with lots of protein, check out the carb content as well.
    And check out the Muscle Weight Gain Program right here on RealJock. It's under Meal Plans.
    From looking at your profile, you are working out enough with 60 minutes of cardio and 60 minutes of weight training five days a week. So focus on giving your body some fuel to add lean muscle mass.
    I hope this helps. Good luck!
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    May 05, 2008 1:04 AM GMT
    Eat, eat, and eat. Keep the food lean, protein high and carbs high.

    And hit the weights hard every time you're in the gym.

    At least that's what I'm told.

    From my own experience don't expect big gains right away. I've been at it hard for a few months now and I've only gained a little bit of size (damn genes...)

    Good luck!
  • theONLYallan

    Posts: 69

    May 05, 2008 1:22 AM GMT
    zacharyZEALOUSY saidas said in the subject, im pretty skinny, im about 130lbs and 5'8, i want to gain muscle mass but as hard as i try i cant, i do a general work out of 20 pushups, 20 sit ups, 20 military presses, 20 bench presses and 10 biceps curls every morning and evening, but i am not getting any mass, even though im getting stronger, i have a diet rich in protein and vitamins as well. and i eat 6 small meals a day instead of three larger meals. can anybody tell me what to do please? >.


    that's a good start, but you should be doing at least 10 x 3 of everything.

    and like others have commented.. Eat lots and lots! icon_smile.gif
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    May 05, 2008 1:41 AM GMT
    I was told that the body can only take in 30 grams of protien in a serving and anything over that goes to waste.. that usually means fat. So don't over do it on the protien.

    I was told to eat starchy veggies like Potatoes and pastas.. thou I can't remember the reason why but it sounded really good so ya. icon_confused.gif
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    May 05, 2008 1:49 AM GMT
    Oh yeah and you usually notice changes every 2 months i've found. I've been going for a year now and its only now i've noticed major changes. It takes time but once your there its easy to keep building up and after you see results its motivation to keep going.

    Don't over do it on Cardio either. A trainer once told me no more than 20 minutes a session. And don't start your work out with cardio either.

    Also 10 bicep curls is not enough unless you mean 10 sets and there are like 10 reps in each set.. Even then if you can do 10 sets who might want to up your weight. I think 6 sets is plenty.. And another thing is don't use too much weight. Doing 30 pounds on bicep curls and only getting to 5 reps before you exhaust your muscle is not as good as doing 15 or 20 pound and getting in 10-12 reps per set.
  • MrPapo317

    Posts: 515

    May 05, 2008 2:35 AM GMT
    Like the guys said here. Eat Eat Eat Eat and Eat. i have the same problem but seeing small gains.
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    May 05, 2008 2:40 AM GMT
    Sean_85 saidAnd another thing is don't use too much weight. Doing 30 pounds on bicep curls and only getting to 5 reps before you exhaust your muscle is not as good as doing 15 or 20 pound and getting in 10-12 reps per set.
    I've always heard the opposite... Lift lower reps per set, add an extra set or two, and lift as heavy as you can with proper form.

    I'm doing 4 sets of 8, with heavy enough weight each set that I can barely get that 8th rep in.

    What ever works for your body, I guess.
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    May 05, 2008 6:27 AM GMT
    Hey bro, I wanted to make a quick suggestion for you. I have answered this very same question on another forum, in great detail, all the way down to a complete workout program for another person who was having a hard time gaining. This particular topic is full of tons of good information that would definitely apply to your situation. Check it out...http://www.realjock.com/gayforums/170849/

    Best of luck to you.
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    May 05, 2008 1:27 PM GMT
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    May 05, 2008 7:07 PM GMT
    i already eat alot, i get my carbs, proteins and vitamin, i get proper sleep, i train alot, but not so much that there isnt time to rebuild the muscle ive torn, i have no idea what im doing wrong >.
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    May 05, 2008 7:24 PM GMT
    zacharyZEALOUSY saidi already eat alot, i get my carbs, proteins and vitamin, i get proper sleep, i train alot, but not so much that there isnt time to rebuild the muscle ive torn, i have no idea what im doing wrong >.<


    I can guarantee you're not eating enough. I was 5'10'' 135 when I started working out (165 now). I thought I was eating enough but when i counted calories/day, it wasn't nearly enough to gain weight. It's a numbers game, you gotta have the numbers in order to be able to gain the weight/muscle-mass.
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    May 05, 2008 7:31 PM GMT
    The problem is how your doing what your doing. It's both too much and too little.
    You have to train a muscle on one day and then not train it for at least two days for it to recover and build bulk. If you do bicep curls everyday, you won't build much size. The same goes for virtually all the muscles except abs which you can do every day. Read up on progressive resistance. It's the basic foundation for building muscle mass.
    If you've got a high metabolism, cut WAY back on aerobic exercise.
    Workout everyday, but do different muscles everyday. You also have to eat more. Yes you are eating a lot and with good intervals, but it's still not enough.
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    May 05, 2008 7:42 PM GMT
    Zach, in my experience, it's very difficult to actually know what you are actually eating.

    Make some spreadsheets with 5 columns each (food name, calories, protein, fat, carbs). Fill out one of these a few times for different days -- put all your meals in. (This is tricky, and if you come back here and ask questions about it, I'll know you're making an attempt at doing it, and I'll stick with ya icon_smile.gif)

    I guarantee when you look at the totals, they will surprise you. I have NEVER seen anyone not surprised by this exercise. Then you will have hard data about how to change your diet.

    Plus, read that other thread. You are working out every day. This is SO not appropriate to your body type and metabolism. You also probably need to move to a periodized workout. I'll leave that to SFSD.

    I also note that you didn't give any details about weight progressions, which indicates to me you don't think this is important. So that's another huge thing you need to change.

    Net: don't worry, this is no mystery. You are doing plenty wrong and have all sorts of knobs to turn to get results. ;)

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    May 05, 2008 8:32 PM GMT
    zacharyZEALOUSY saidas said in the subject, im pretty skinny, im about 130lbs and 5'8, i want to gain muscle mass but as hard as i try i cant, i do a general work out of 20 pushups, 20 sit ups, 20 military presses, 20 bench presses and 10 biceps curls every morning and evening, but i am not getting any mass, even though im getting stronger, i have a diet rich in protein and vitamins as well. and i eat 6 small meals a day instead of three larger meals. can anybody tell me what to do please? >.



    ERrrrr....you got a little something on your chest there....






    Where to begin

    Train 3-5 times a week not twice daily...

    Train with progressivly heavier weights in a gym and establish a proper routine targeting different muscle groups within your body

    Break your exercises into three sets of 8-10 reps

    That should get you started along the right track
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    May 06, 2008 11:31 PM GMT
    ok, so here are my general eating habits

    6:30 AM
    i wake up and eat a peanut butter snadwiche with milk and a piece of fruit, i also take a multivitamin
    11:30 AM
    i eat a chicken sandwiche with fries and milk, its a school lucnh, not fast food, but i cant say there is to much difference o.o
    2:30
    a can of raviolli or beefaroni and water
    4:00
    a bag of ramen noodles
    6:00
    porkchops with potatoes
    9:00
    a pepparoni party pizza

    i also through out the day munch on peanuts or sunflower seeds, pretty much the entire day, and i have about 8 glasses of water a day and i normally have a vitamin water

    and i was going to re wire my work out routine, here is my idea, i would love suggestions
    i will do this in alernating sequence with the days
    one day i will do three sets of 10 biceps curls, 3 sets of 10 push ups, three sets of 10 bench presses, and three sets of ten push ups
    on the alternate day i will do 1 half hour of jogging

    this is just my idea, idk how well that would work, so yeah i would really love seuggestions, but i dont have ANY extra money, no money for supplements, a gym memborship or extra equipment :-(

    thank you so much icon_biggrin.gif
  • GQjock

    Posts: 11649

    May 07, 2008 12:10 AM GMT
    Okay...
    what you listed there is basically a teenager's
    diet from high school
    if you want to gain muscle you have to provide your body with the right number and the right quality of calories

    Look up some diets here on the web site
    and look online for others
    ramen noodles basically have no nutritional value
    and canned beefaroni? and pizza?
    that's a diet for disaster not for building muscle
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    May 07, 2008 12:16 AM GMT
    With that plan you're leaving out your anterior delts, rear delts, back, abs, quads, hams, and calves. Your triceps are only getting hit a little, as well as your front delts.

    I'd really suggest following along with some of the programs on here until you learn a few exercises and how to build a proper workout plan. The beginner one starts off easy enough. Go at that one, and then maybe move over to the muscle building once you feel you've got a decent feel for the exercises.

    EDIT: GQJock hit your diet problem too... Less fat, more protein, and more carbs... and a lot less junk food. Get used to canned tuna (it's cheap, and packs about 22g of protein per can).
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    May 07, 2008 2:19 AM GMT
    i really dont know what foods i can get that are good for my diet?
    any ideas besides tuna hahaha
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    May 07, 2008 3:20 AM GMT
    The largest muscle group are your legs and the second largest is your back. You don't mention working either of these. I don't know if you work out at a gym or at home but squats are a great basic leg exercise. Dumbbell rows are a good simple back exercise. Canned tuna is good but I like canned chicken better. Don't give up! There's a lot of good info here and elsewhere. The work will pay off--good luck!
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    May 07, 2008 12:15 PM GMT
    A million girls would kill for your metabolism. Yours truly included.

    That's all.


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