5"10, 135lbs and wanting to get to 165

  • Posted by a hidden member.
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    May 16, 2008 4:26 AM GMT
    Hey guys,

    I have a buddy who is 23, 5"10 and weighs a slender 135lbs. He wants to gain weight and muscle to about 165lbs. I have always been a big guy so don't know what t say apart from EAT! lol - how much calories she he be eating a day. He hits the gym fr an hour and a half every other day
  • Bunjamon

    Posts: 3161

    May 16, 2008 8:25 AM GMT
    There are lots of muscle-building/weight-gaining meal plans on this site. Print them out for him!
  • Posted by a hidden member.
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    May 16, 2008 12:35 PM GMT
    Make sure he stays away from excesive aerobic exercise. His time at the gym should be spent lifting weights, not on the treadmill or bike because that will just burn up any extra calories he consumes.
  • NYCguy74

    Posts: 311

    May 16, 2008 2:41 PM GMT
    Try these 2 forum topics among others

    Getting fit and eating healthy for a teen.


    search the web for ectomorph, it will explain a lot
    as far as calories, this is just a guess, but probably in the 4000-4500 range.
    and maybe trim down the gym time a little, do fewer exercises overall, but pick ones that hit multiple groups at once.
    and like JohnnyD said, try to stay away from excessive cardio. Maybe just a 15 minute warm up.

    Found this list for some examples of compound exercises
    Shoulders: Military Press, Hang Clean and Press, Arnold Press

    Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

    Legs: Barbell Squat, Deadlift, Lunges

    Back: Chin-Up, Pull-Down, Deadlift, Row

    Chest: Push-Up, Dips, Bench Press
  • UncleverName

    Posts: 741

    May 16, 2008 3:31 PM GMT
    I agree with what others have said. Tell him to check the links posted already.
  • jarhead5536

    Posts: 1348

    May 16, 2008 3:39 PM GMT
    Personally I am not allowed to say the words "cardio" or "aerobic" out loud since doing so makes me instantly lose 5 pounds, but I won't recommend that since omitting these sorts of activities affects long-term health.
  • Posted by a hidden member.
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    May 16, 2008 3:47 PM GMT
    I'm in the same boat, i'm 5'10 and well now i weigh 140 but i was 135 for a long while. If you want to look at This board, its got some good tips on what to do.

    hope it helps, and well goodluck

    oh haha its already been linked, oh well, one more time can't hurt.
  • MSUBioNerd

    Posts: 1813

    May 16, 2008 4:12 PM GMT
    Eat even when you're not hungry, not to the point of being overstuffed, but to the point where you never end up actually feeling hungry because you're eating every few hours. Eat reasonably healthy things--eating constantly does not mean you park yourself at a fast food joint. It does mean, though, that you don't worry about removing the skin from the chicken leg you grilled, that you use 2% milk instead of skim milk, and that you drink a lot more fruit juice and less water. Dried fruit, nuts, and cereal combine to make an inexpensive trail mix. Ham and bacon get mixed into scrambled eggs; ground beef gets mixed into pasta, even in white sauces. A protein shake shows up right after a workout.

    Outside of that, the workouts most likely need to be altered. Cardio becomes sprints and interval training only--you still need the cardiopulmonary benefits, but you don't want sustained durations burning a lot of those calories. Drop the repetitions to 5-6 for most exercises, and concentrate on increasing the weight while maintaining proper form. The large muscle groups are the most worth targeting while trying to up yourself from a few skinny frame--squats, lunges, bench presses, deadlifts, and rows. Other muscle groups can be somewhat ignored until they become the limiting factors; eg, if you can't bench more than you current do because your shoulders protest too much, rather than your pecs. And fundamentally, you need every other day off from the weights; without the rest time to rebuild, going will be even slower than it already is.

    And, fundamentally, he needs to accept that it will take time, and that his metabolism will impose limits. I'm 2 inches taller than your friend, and I managed over about a year to up myself from 135 to 150. A year later I was at 155, and haven't budged more than 4 pounds up or down from that in nearly an additional year (though admittedly, I've been making less of an effort over this past year than before). I've accepted that 165 may just be beyond what my metabolism will allow until it slows down.
  • Posted by a hidden member.
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    May 17, 2008 12:00 AM GMT
    go to the gym less often and for less than an hour and a half...sleep more...and eat more...and squat squat squat...
  • SkyMiles

    Posts: 963

    May 17, 2008 12:17 AM GMT
    What the hell's wrong with being LEAN?! Come ON, guys, Lance 'freakin' Armstrong, Anderson Silva, etc., etc.

    Have goals, sure, but geez! I starve and torture myself with cardio and I'm STILL not lean. Tell your friend to enjoy it!!icon_confused.gif
  • Posted by a hidden member.
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    May 17, 2008 11:15 PM GMT
    Well, I won't repeat everything I've said in several other posts, but I would also say make sure he is getting a good protein drink as soon after the workout as possible. I recommend Optimum Nutrition's Pro Complex as it has both fast and slow digesting proteins that allows a continuous flow of protein to the muscles after lifting. It also has a good solid amino acid profile, and tastes great, disolves well, etc. There are other brands out there too that are decent. Muscle Milk is another good one for someone with this body type.

    Making sure that this is consumed within the first 30 minutes after a lift is critical. Also I would encourage him to use it before bed at night because sleeping is equivalent to an 8 hour fast. I would also consume a serving first thing in the morning for the same reason. With this type of individual I would also consider having a serving before the lift.

    For someone trying to put on muscle getting the protein precisely when needed is very, very important.
  • SkyMiles

    Posts: 963

    May 17, 2008 11:28 PM GMT
    I didn't mean to crap all over your lean friend's ambition to add size. But there should be a limit understood on what you can 'force' your body to do. Being naturally lean sounds awesome to me, just excercise doing whatever it is you enjoy doing, lift some weights, eat healthy and don't worry about it. Why mess up your day sucking down protein then benching and squatting tractor wheels twice a day. Who needs the aggrevation?

    Eh, the grass is always greener, I guess...
  • Posted by a hidden member.
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    May 21, 2008 9:46 PM GMT
    i'm the same size as your friend and in the same predicament and here is what i've been doing: first i found out my body fat percentage which was a lot higher than i thought. I'm on the ABS DIET which recommends weight lifting to build muscle and burn calories instead of doing cardio which often burns muscle, but i've found that to get the most fat off, i have to do just a bit more cardio than they suggest.

    either way, the only cardio i do is High Intensity Interval Training which is SO much better than spending 45 minutes on any machine.

    I do that twice a week and 3-4 times a week i do either full-body weight lifting or i target muscle groups.

    i also changed my diet completely and pretty much eat every ounce of protein in sight including protein powder which i put in smoothies, on waffles, in yogurt, whatever.

    i haven't gained any weight in 6 weeks but i've lost an inch on my waist. my chest and arms are a lot bigger so i'd guess i lost 5 pounds of fat and gained 5 of muscle. i should start seeing an increase in weight in the next few weeks.
  • Posted by a hidden member.
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    Jun 02, 2008 5:15 AM GMT
    Personally, I like lean guys. That being said....

    Powerlift. Hit the big muscles. Bench, squat and deadlift. Repeat, then repeat again.