Ideas for gaining size and weight.

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    Sep 28, 2008 9:30 PM GMT
    I was wondering if anyone had good ideas about workouts and nutritional advise for gaining size and weight. I'm 21, 5'7-8 and weigh about 120 right now. I've tried protein shakes with creatine and hardcore workouts which helped with the size but still have yet to be able to really gain weight. I generally lose it without trying. The biggest I have ever been was 128. As far as size goes, I'm wanting to get a bulkier, more muscular look. I have low body fat and with my structure I generally have a more defined look but I definately need the size. If anyone has good ideas of weighted or unweighted workouts or nutritional ideas to help with gaining size or weight let me know. Thanks
  • MusicMan87

    Posts: 305

    Sep 28, 2008 10:03 PM GMT
    dude i'm in the exact same boat... I'll look forward to what people put up hereicon_biggrin.gif
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    Sep 29, 2008 1:46 AM GMT
    Have the same problem here - all I have heard is eat, eat, eat - which is what I do. I think I need to look into weight gainers. Ideas?
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    Sep 29, 2008 2:22 AM GMT
    For a naturally thin person with super-high metabolism:

    High carb foods (complex carbs)
    High protein (peanut butter, eggs, etc.)

    Also, hiring a trainer would be a great idea. They can help tailor your food choices, as well as get you started on a workout program that will build mass. You've already got great definition to work with, so bulking it up shouldn't be too difficult. Just don't forget to maintain it once you're there...it can be lost just as easily as it's gained.
  • relyt

    Posts: 38

    Sep 29, 2008 2:31 AM GMT
    I have the same problem. Have been working with a trainer for a couple of years now and have put on about 20kg (which I think is about 40 pound) and really its all come down to eating more than I ever thought I could and working out regularly. I use protein shakes in the morning and night and before and after work outs, but mainly it's just constantly eating. I have like 8 meals a day. Also keen to hear what others say to this!
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    Sep 29, 2008 2:32 AM GMT
    Hiring an experienced trainer is excellent advice. And while supplements are great, REAL food, real often is much better. I've been at this for 14 years now on only one of my six to eight meals per day is a shake.

    Eating that much that often will be challenging at first. You may feel a little sick, but your body will eventually adapt to it.

    A good trainer knows how to compose the right diet to help you gain. There is not a "once size fits all" approach that.
  • D972

    Posts: 125

    Sep 29, 2008 4:25 PM GMT
    paulflexes saidFor a naturally thin person with super-high metabolism:

    High carb foods (complex carbs)
    High protein (peanut butter, eggs, etc.)

    Also, hiring a trainer would be a great idea. They can help tailor your food choices, as well as get you started on a workout program that will build mass. You've already got great definition to work with, so bulking it up shouldn't be too difficult. Just don't forget to maintain it once you're there...it can be lost just as easily as it's gained.


    No, it can be lost easier than gained. To gain it you will have to work your ass off to get big. Maintenance is going to be the challenge once you get there. Your body is a muscle eater by nature due to the high metabolism.

    So eat real food, stay away from the protein shakes your body will look better (though you will shit something awful). Stick to protein shakes before and after workouts only. If you can sub the protein shake before the workout with some eggs and oatmeal or something even better.

    Try to eat every 2-3 hours, carbs (don't cut back on this or your body will use the protein as an energy source) -- here are some I find really easy to eat/prepare are yams (they taste good cold), Pasta (whole wheat), Whole wheat bread: Protiens: Chicken, Beef, Pork, Tuna (cheap and easily accesible). Eat fruits.Drinks lots of water, and try to sleep as much as possible.

    Work out 3-4 times a week no more than that. If you get fat(relatively ie you have body fat) do cardio rather than change your diet. 20-30 minutes should get rid of the fat. Though you shouldn't worry about it too much. It'll take one day of you eating a little less to lose it but your body will probably burn the muscle too. Get a trainer. Helps tremendously. And lastly be happy with your body. You are hot :-)
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    Oct 05, 2008 10:22 PM GMT
    I was 124 the last year uhmmm and i gained 50 pounds in muscles in about 5 or 6 months, it just happened when i started training. in the first months I was not using anything, not supplements or special diet, just eating as much as my body was asking me to eat. I tried to avoid sweating as much as i could, and i never did cardio. But it doesnt mean you shouldnt, but just a little bit since you dont have too much body fat to loose anyways.

    After the 3 month I started using creatine to help my recovery stages and be able to do hard training with less risk.

    My training was with much weight as i could possible lift, and a few reps from 6 to eight or from 8 to 10, always trying to lift more then next time even if i could do just 4 reps.

    Something else which is really important is to increase the weight and do less reps. For instance you do 3 sets:

    1 set with as much as you can do for only 10 reps, but you might even do a little more probably 12 but you just stop at 10 since this is just to warm up your muscles.

    2 set you lift as much as you can to do 8 or 9 reps, and if you can do more than 9 reps then you didnt put enough weight, make sure next time you do.

    3 set you put even more weight than before so you be able to lift 6 or 7 the most, this is the set where you have to put all your strength in, the last rep of this set is crucial since is the one that your muscles are not used to is the one that is gonna increase the damage exponentially in them and make them grow stronger.

    notes: make sure when you train like this you dont loose your form cause you might hurt yourself. If you a little pain or whatever could be uncomfortable, then stop the exercise, do some stretching and try again, if still you feel some pain then it might be cause that specific muscle group is not that healthy and you should see your doctor and ask him if you could do this or not.

    And finally just do several crazy things, change your routine every 2 weeks, do power for a full week or super sets, just try to do different things every now and then and dont let your muscles to get used to the same routine cause you are gonna get stuck in the same weight.

    sorry for the long advise but it helped me to get bigger, so i hope it can help you too man.

    good luck and keep it up!
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    Oct 05, 2008 11:24 PM GMT
    That actually makes kinda sense.