How skinny or underweight people workout to gain weight?

  • giantrobot

    Posts: 13

    Jan 17, 2009 4:58 AM GMT
    i looking for practical way to gain weight and muscle while executing the workoutplan..

    Anyone got good ideas?

    Wat to do and eat?
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    Jan 17, 2009 10:26 AM GMT

    I'll tell you what I was doing .. I stopped it for a while but though I think it works ..

    First you should work on heavy weights with less reps (be careful not to lift too heavy weights, you must be able to do 8 reps at least) .. and of course keep taking enough protien amount and calories a day .. let's say something like 2400 cal a day and 60 gr of protien a day .. it's mostly in the food not in the workout... this is in short .

    it's a big complicated subject .. I suggest you to search for it in RJ ..
    and don't forget that it takes time .. don't expect miracles .
  • NYCguy74

    Posts: 311

    Jan 17, 2009 1:50 PM GMT
    for someone who has problems gaining weight, 2400 calories, and 60g protein, really won't cut it.

    try 3000 to 3500 calories (up to 4000 if you have a really high metabolism) and probably 150g of protein for your size.
    protein shakes are your friend here.

    the recommendation I've heard is 1 gram of protein for every pound of body weight. and you eat for the size you want to be.

  • B71115

    Posts: 482

    Jan 17, 2009 3:41 PM GMT
    I was in your spot. 115 pounds in college at 5'8, and I learned a lot. Now I'm 170+. Unfortunately, the main thing I learned is that you are going to have to learn it yourself. Even if you read everything in a book, there is something more real about learning through experience.
    But I can tell you this.
    1. You are not eating enough. No. You think you are. You say you stuff yourself all the time, but, trust me, you are not eating enough. Eat protein: chicken, turkey, eggs (mostly whites), nuts, peanut butter. Get a meal replacement shake you like. Myoplex, Leanbody, Metrx, Muscle Milk. Find one or three flavors you like and be sure to have one after your workout, within 60-90 minutes.
    2. You are still not eating enough. Trust me. That is not enough. Eat something, even if it's just a few bites, every 2 or 3 hours. It sounds tough, and it is, but you will get used to it.
    3. WARNING: As you get bigger, slow down the eating. You will hit an age when your body doesn't need it as much, and you will get fat.
    4. Good advice on the heavier weights, but keep variety in your lifting program. Try to do basic lifts, like the bench, squat and deadlifts. You will be surprised at your progress, especially in the first year.
    You can mail me for any other questions.
  • Posted by a hidden member.
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    Jan 17, 2009 3:56 PM GMT
    NYCguy74 saidfor someone who has problems gaining weight, 2400 calories, and 60g protein, really won't cut it.

    try 3000 to 3500 calories (up to 4000 if you have a really high metabolism) and probably 150g of protein for your size.
    protein shakes are your friend here.

    the recommendation I've heard is 1 gram of protein for every pound of body weight. and you eat for the size you want to be.




    3500?? how many meals is this ?? I don't think it's even possible for people like me and him with low apitite and small stomach capacity (assumed)... it's too much even for a regular person ..
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    Jan 17, 2009 4:03 PM GMT
    its not the meals but what you are eating, you need to eat calorie dense foods... you can get around 700 calories from one cup of yogurt mixed with 1/2 a cup of pecans..... its not that hard to get ur calories in a day and thats just a small snack
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    Jan 17, 2009 4:18 PM GMT
    I eat (in combo with ON Supermass shakes) about 3500 calories a day, varies on workout days.

    That's just to maintain. I'm obviously not a bodybuilder nor an expert, so simply relating my experience with the result. I do bike and walk and hike a lot though, which is where most of it goes! and also workout.

    I eat 5-6 times a day. That's about 600-700 calories per meal. I split up the ON shake... usually one in the morning and one after a workout... it's 1400 calories using milk per serving... so thats why I split it into two per day. A palm full of nuts, a cup of lowfat yogurt, and a whole grain bagel is another sample of a meal that packs a punch but doesn't pack my belly. It was hard at first but now that I've got the hang of it I can prep meals or know what to order out. The guy above is so right when he says "you think you are eating too much, but aren't eating enough." The shakes will be your friend.

    I weighed 140 lbs, a couple of years ago, now 160... and quite stable, look "slim" but much stronger than I look and very healthy. My arms and legs are long for my height - so that helps me look slimmer than the weight would indicate. I intend to pack on about 10-15 more pounds... and the best way to do it is to cut back on all the cardio type activities because cardio tends to burn away muscle.
  • MattyC0709

    Posts: 1199

    Jan 17, 2009 5:00 PM GMT
    Lol, beat me to posting this thread... I need some help too on dieting and so far I know I definately need protein shakes (lol, no progress without protein right? and it isn't helpful that mum doesn't cook meat regularly) and I definately need to up my calorie intake (2-3 meals a day is definately not enough, thank God for yougurt! Thanks jbhno3 icon_razz.gif).

    But considering that I'm not eating much, why can't I get a completely flat stomach? I'm slim, but there's still some fat hanging around there icon_sad.gif Maybe I actually need to eat more? It's so confusing! I do my research but I can't add it up to anything solid so far.

    One other question: after a workout you guys say it's best to have protein (protein shake)... but what about before? Protein as well? Or I'm guessing it's some sugars/carbs to get the energy needed for the workout.
  • Posted by a hidden member.
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    Jan 17, 2009 8:23 PM GMT
    Please type "gain weight" in the over right box. Type "calories" in the right box (right next to "Search" in orange")

    This topic has been beaten to death.

    If you eat more calories than you consume you WILL gain weight.

    If you eat fewer calories than you consume you WILL lose weight.

    I've posted everything from diet, to logic, to how to setup meal plans, to link on calorie counts of restaurant food.

    Try the right box, or any bodybuilding board.

    Here's an example of how to search here on realjock.com.

    Go to the forums, and there will be a search box. Type what you are looking for there.

    Like so:

    http://www.realjock.com/gayforums/?searchtext=3000

    [url]http://www.realjock.comgayforums?searchtext=gain%20weight[/url]

    http://www.realjock.com/gayforums/?searchtext=calories

    Note, that just on this site, you'll find dozens of references to your answer, and answers to your question, detail.

    The Internet is an incredibly powerful tool.

    You might also try the following in Google.

    http://www.google.com/search?hl=en&q=workout+gain+weight&btnG=Google+Search&aq=f&oq=

    I answered this question in great detail four times in the last two months. It's still there.

    Bodybuilding.com has HUNDREDS of articles on gaining weight.....

    Here's a repeat of a posting just a few days ago (here on Real Jock, and it's still up, of course) of one day of my eating when I was eating to keep my fat around 5%.

    food_20070729.jpg
  • TexanMan82

    Posts: 893

    Jan 22, 2009 7:11 PM GMT
    muttskins saidLol, beat me to posting this thread... I need some help too on dieting and so far I know I definately need protein shakes (lol, no progress without protein right? and it isn't helpful that mum doesn't cook meat regularly) and I definately need to up my calorie intake (2-3 meals a day is definately not enough, thank God for yougurt! Thanks jbhno3 icon_razz.gif).

    But considering that I'm not eating much, why can't I get a completely flat stomach? I'm slim, but there's still some fat hanging around there icon_sad.gif Maybe I actually need to eat more? It's so confusing! I do my research but I can't add it up to anything solid so far.

    One other question: after a workout you guys say it's best to have protein (protein shake)... but what about before? Protein as well? Or I'm guessing it's some sugars/carbs to get the energy needed for the workout.


    you need to eat more. your body is so used to not getting food that often that it is holding on to your fat stores fearing that it may be a while before you eat.

    eating is key. food is very anabolic.
  • DiverScience

    Posts: 1426

    Jan 22, 2009 7:16 PM GMT
    GHoSTa said


    3500?? how many meals is this ?? I don't think it's even possible for people like me and him with low apitite and small stomach capacity (assumed)... it's too much even for a regular person ..


    I have a friend who has to eat almost 3500 just to maintain. He eats high fat foods constantly, all day. Concentrate on high calories. Nuts, cheese, dense foods. It can be done if that's the goal you want to reach.
  • Posted by a hidden member.
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    Jan 22, 2009 7:20 PM GMT
    What a whiner. A large sandwich at Burger King packs 2500 calories by itself. Whine, whine, whine...fail, fail, fail.
  • Posted by a hidden member.
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    Jan 22, 2009 7:48 PM GMT
    I, I, I, me, me, me

    you forgot that bit....


    icon_wink.gif
  • Posted by a hidden member.
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    Jan 22, 2009 7:53 PM GMT
    Yeah, yeah,yeah, wah, wah, wah.

    I can't / won't eat any calories, even though calories are everywhere around me, so I get to stay tiny....poor me, me, me.

    Why do I have to be so tiny? I,I,I need your attention.

    Why doesn't anybody care about me,me,me? I,I,I, am special.

    Disclaimer:
    The previous language was purely intended as amusement and was not directed at any particular insecure, lazy, or low esteem individuals. Any reference is purely coincidental. This posting is intended purely for entertainment purposes, and should not be construed by persons of low esteem as a personal attack in any manner but as a reflection of modern society based upon fictional characters not mentioned in this communication. No animals were harmed in this posting. © Metroplex Media Dot Net 2008.
  • Posted by a hidden member.
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    Jan 22, 2009 8:03 PM GMT
    haha love it
    icon_lol.gif
  • Posted by a hidden member.
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    Jan 22, 2009 8:05 PM GMT
    BTW

    WE NEED SOME STICKY TOPICS
  • TadPohl

    Posts: 259

    Jan 22, 2009 8:10 PM GMT
    I can definitely relate to your issue with weight gain. I have an amazing metabolism where I can eat as much, if not more than my 6'5" line back looking friends.

    I found out that the issue wasn't that I wasn't eating enough or that I wasn't eating the right things. The issue for me specifically was that I wasn't absorbing all the nutrients in my food. I think they measured that I only absorbed about a third or less of the "good stuff" in my food and that the rest went through me like nothing.

    I started taking enzymes:

    Supports absorption and utilization of important nutrients
    Supports normal digestion
    Provides enzymes that promote absorption of nutrients
    Supports normal digestion of grains (gluten) and dairy (casein)
    Supports a healthy digestive tract
    Supports normal growth of intestinal cells
    Promotes stomach comfort
    Promotes bowel regularity

    The one I took specifically is called:
    Might-A-Mins® Spectrum Isotonix® Digestive Enzymes

    You also have to work out (resistance training) regularly. Miracles with the bodies aren't bottled and desired results are something accomplished through work and discipline.

    I hope that helps.
  • giantrobot

    Posts: 13

    Jan 28, 2009 4:14 PM GMT
    Thank you for the suggestion...

    I will slowly catch up and try these eventually.

    My left arm actually injured and i hardly lift heavy weight and now i am on RJ strength foundation workout plan which i follow it everyday.

    Not really start my meal plan but eat all the time...

    After reading all these, i think i will start take note on what i am eating and the calories...


    Thank you....
  • Posted by a hidden member.
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    Feb 09, 2009 8:18 AM GMT
    A strength program is wrong for someone so underweight as yourself. You need a conditioning program that will provide blood flow, and nuerological conditioning to your underlying systems. That's why you're hurt.
  • giantrobot

    Posts: 13

    Feb 26, 2009 8:34 AM GMT
    chuckystud saidA strength program is wrong for someone so underweight as yourself. You need a conditioning program that will provide blood flow, and nuerological conditioning to your underlying systems. That's why you're hurt.


    I injured not because of this....it's was an accident last july.
  • Posted by a hidden member.
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    Feb 26, 2009 8:47 AM GMT
    I've always had this issue. Naturally high metabolism, hard gainer, and I also walked, cycled and ran a lot more I should have considering I was out to build mass. My healthy diet of healthy natural home prepared goodies also cut back my calorie intake to this day. But I found that eating multiple eggs for breakfast, all the carbs I want and occasionally drinking protein shake on my off days helps me to build pound by pound. However, this works for my body and lifestyle; I walk anywhere between 2 to 6 miles a day depending. You may want to eat comfort foods. You know, what your friends will, or have, hate(d) you for; like 5 cheese mac and cheese, or $6 dollars burgers and lasagna. I know nothing stops me and I barely gain a pound. But it's up to you how you do this. There's lots of good advice on here, and you may find more good tidbits in older forum postings. Good luck!
  • Posted by a hidden member.
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    Feb 26, 2009 12:16 PM GMT
    year and a half ago was 120, and have been working out daily to get to near 160 now (yes, new pics are in order, but I get enough attention offline so haven't bothered icon_smile.gif )

    key is eat eat eat, and don't even worry about what you are eating but stay moderate and varied. Don't eat just proteins, they have few cals, carbs not enough protein,etc

    Do 20-30 min of light cardio and stretching, then...

    Try to work out every day, but just do one area chest, bis, legs (do not forget legs or you will be wearing long pants at gym the rest of your life), tris, back and shoulders. Do not work out too much, just do like five sets with increasing weight (last set you should only be able to do like 4-5 reps it is so heavy for you). Repeat for a total of 3, different machine or exercise for each.

    and that's my story. only 15 lbs to go for my first goal of 175



  • Posted by a hidden member.
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    Mar 25, 2009 12:50 PM GMT
    Yeah I'm in the same boat. I joined the gym this year with the goal of gaining weight ( i weighed 58kg when i joined) im now 62kg but my friend that joined with has gained 10kg and appears twice the size! I find it hard to get enough food when balancing a busy life style. I eat whatever i can on the run, between 40hrs at uni a week and 20hrs work to pay the bills and squeezin in gym i try to take food when i can get it lol. I'm not gaining as fast as i could or would like to but at least i;m getting somewhere..

    Would protein shakes help much? I Don;t know how to pick a good one? Do you want one with carbs and protein or the more expensive 100% protein ones??