Workout Advice for Gaining Size

  • Posted by a hidden member.
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    May 07, 2009 1:05 AM GMT
    Hey guys. I'm 21, 5'8" 120lbs. I have an extremely high metabolism and have never been able to gain weight, although I can lose it in a heartbeat. I have low body fat naturally and therefore look more defined than I really am. I have tried weight gainer protein shakes and creatine supplements with workouts to gain weight. I am taking a new job this summer that has a much more convenient schedule for a new workout routine. I am looking for ideas on a routine that will help me gain size, weight, and definition. I will have freeweights at home and access to a gym. I am wanting to have a nice, naturally muscular look, nothing too bulky but still alot bigger than I am currently. Something along the lines of Cam Gigandet or Kellen Lutz would be awesome. Any advice that anyone has about tips, tricks, supplements and workout plans would be greatly appreciated. Thanks guys!
  • Posted by a hidden member.
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    May 07, 2009 2:19 AM GMT
    See numerous prior articles on this topic.

    Here's the stock answer, Tiny One: Eat.

    If you consume more calories than you expend, you WILL gain weight. Conversely, if you eat fewer calories than you expend you WILL lose weight.

    It's just that simple. Nothing hard about it.

    If you're eating enough and not gaining, then, you're likely sick in some way. It's that simple. You could have a metabolic disorder, or some other underlying illness. The only way to know is to have the tests done. You probably just aren't eating enough, or are eating crap.

    Now, all that being said, if you don't do resistance training / join a gym and lift weights, if you aren't sick, and you start eating more than you consume, you're gonna' get fat, but, still be tiny. You need to lift, too.
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    May 07, 2009 2:24 AM GMT
    I have the same problem as you and I have just given up on it cause I eat all the damn time as I'm sure you do as well and still nothing! I also used to drink about 6 ensure drinks a day and still nothing! So I just continue to work out and continue to tone what I have to work with!
  • Brian888

    Posts: 14

    May 07, 2009 5:04 AM GMT
    My recommendation: Two things: Calculate what your daily caloric intake is now by writing a food log, then increase it by about 500 calories (avoid processed foods high in sugar, sodium and no fibre). Try that for 2 weeks. If you're still seeing no results, increase it again by another 200, and keep that pattern going until you see your weight changing. At some point you'll find drinking calories will be easier than eating them Try a package of instant oatmeal in your protein shake, for example. That's part one. The other half is you have to lift heavy (or work up to it until your comfortable handling the weight) and that's with compound movements 3 times a week with free weights. The best and simplest exercises would be bench press, closegrip and widegrip pulldowns (but working toward pullups and chinups), back squats, deadlifts, bentover rowing, and dips. Aside from cables, avoid weight machines. They will not help you. It's not easy, but neither is your request. If you're not familiar with the movements, I would work on form and technique before upping your calories and start with high reps in the 8 to 10 range. Don't cheat, and perform the full range of the exercise. As you become more comfortable with the weight, decrease the rep range to 4 to 6, but with added weight. I don't think you'll need to go any lower than that.
  • Sparkycat

    Posts: 1064

    May 07, 2009 5:33 AM GMT
    You know, sometimes you write things that make sense.



    chuckystud saidSee numerous prior articles on this topic.

    Here's the stock answer, Tiny One: Eat.

    If you consume more calories than you expend, you WILL gain weight. Conversely, if you eat fewer calories than you expend you WILL lose weight.

    It's just that simple. Nothing hard about it.

    If you're eating enough and not gaining, then, you're likely sick in some way. It's that simple. You could have a metabolic disorder, or some other underlying illness. The only way to know is to have the tests done. You probably just aren't eating enough, or are eating crap.

    Now, all that being said, if you don't do resistance training / join a gym and lift weights, if you aren't sick, and you start eating more than you consume, you're gonna' get fat, but, still be tiny. You need to lift, too.
  • Posted by a hidden member.
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    May 07, 2009 5:43 AM GMT
    I'll give you a simple answer, too: protein. When I added an additional 50g protein shake into my daily diet, my gains were amazing. In order to gain muscle, you have GOT to eat right and absolutely ensure your protein intake is supporting your muscle gain goals. Even, or especially, on your days off from the gym. That's your body's growth period, so you have to support that growth. Make sure to balance the protein intake with good, healthy carb intake to support the growth. Some believe it, some don't, but there is absolute viability in the theory that you need to eat 1.5 to 2 grams of protein for every lb of body weight you want to maintain.
  • Posted by a hidden member.
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    May 07, 2009 6:02 AM GMT
    I am completely with you and fully understand the difficulty in gaining weight.
    There IS hope though.
    I was 125 for 5 years until this year. Creatine has been magic for me and when you pair it with muscle milk, its a sure shot. There is a trick in my experience though.
    When you take suppliments, you have to take it BEFORE AND AFTER your workout (no later than 30 min after and dont forget to eat too)
    I eat 6 meals a day, take suppliments before and after my workouts, get 6-8 hours of sleep a night and lift 4 times a week (hard). Ive gained 20 pounds in 9 months so far.
    So, Eat A LOT, suppliment the right way, get sleep, keep caffiene to a minimum, and lift at high intensity. Even if you do cardio, you should gain weight.
    GOOD LUCK!
  • Posted by a hidden member.
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    May 07, 2009 6:19 AM GMT
    Protein and carbs icon_wink.gif

    EAT YOUR BRAINS OUT, BITCHES!!
  • Posted by a hidden member.
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    May 07, 2009 6:51 AM GMT
    No. 120lbs at 5'8" is not normal or ideal for a male. Female, yes. Male, no.