Thin and wanting to get lean/bulk up

  • Posted by a hidden member.
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    Nov 29, 2007 9:31 PM GMT
    I am genetically ya thinner guy. I am 6'1", weighing in at 170.

    Any tips as to what is best for me to eat?

    More importantly, any tips on how I should focus on my workouts at the gym? What should I do? What should I not do?

  • Posted by a hidden member.
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    Nov 29, 2007 9:57 PM GMT
    Lots of smaller meals. Plenty of protien (Chicken breasts , fish, etc.) and complex carbs (brown rice, potatoes, etc). Low (but not none) fat. Greens.

    Focus more on bulking up than getting lean. If you don't eat too much fat and no junk food, you'll do well.

    Higher weights and fewer reps to build bulk.

    Don't overdo the aerobics.

    Work on one or two muscle groups in each workout.

    Get enough rest.

    Remember, putting on good weight is a slow process for those of us who are more ectomorphic.

    I realize that this is an overview of the whole approach but it if you want to know specifics, just ask.
  • Posted by a hidden member.
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    Nov 29, 2007 10:19 PM GMT
    here's a littil tip, eat a handfull of nuts daily
    they help increase your testosteron level and they are good for your nuts.

    and try getting a mass gainer like mega mass or true mass they are very usefull as meal replacments if you,like me, don't eat much.
  • Posted by a hidden member.
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    Nov 29, 2007 10:20 PM GMT
    Pizza
    Buffet
    See food diet.

    Not to much pizza, but, it's all about calories. You CANNOT gain without adequate calories.

    There's a ton of good information here, and at bodybuilding.com, and any serious muscle board, on how to go about this.
  • GQjock

    Posts: 11648

    Nov 30, 2007 3:49 AM GMT
    bg's got it right
    you have to up the cals...but sensibly
    protein...
    lo fat
    lo carbs
    the weights are very important
    and very little cardio
  • cacti

    Posts: 273

    Nov 30, 2007 5:44 AM GMT
    What they said. Also, Hi. I'd like to introduce myself. I'm Jeff. *bats eyelashes* icon_redface.gificon_cool.gif

    In all seriousness though, I do think you'd be better off considering nutrition first and foremost while the workouts retain an important second place. I used to be skeleton-thin, and it wasn't until I got my diet in order that I got any real results because I was spinning my wheels in the gym without any backup in the kitchen.
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    Nov 30, 2007 1:55 PM GMT
    Fat is an important part of your diet, especially poly and mono. Get some peanut butter, olive oil, and omega 3 stuff into your diet. Do NOT go to an extremely low fat diet. It will be self-defeating.

    Remember: carbs are protein sparing. Keep your complex carbs up and carb load, post workout with higher glycemic index carbs.

    Calories. Intervals. Keep the fat up. TO get lean, don't go to 400 grams on carbs, but...even contest diet, I sometime hit 350 grams of carbs a day.

    Apply common sense: it's about adequate calories.

    Your statement, about getting lean AND bulking up implies two counter goals. If you have a caloric surplus (bulk) you'll get bigger, provided you train properly, with a slight caloric deficit, but, not an extreme deficit, you'll get leaner. Diet modifications of higher calories with higher quality will sometimes let you do both, but, to be successful in doing both concurrently you really have to understand the human machine. Likely, at your level, that won't happen.

    Study. There's a bunch of science. Everyone's body is different.
  • leaozinho

    Posts: 177

    Nov 30, 2007 2:37 PM GMT
    i feel that i am in the same situation as CT.
    nutrition and quality are important i noticed.
    i try to eat regularly and small meals or snacks.
    about every 2 hours. sometimes with work i cant do it so often. and when i do skip meals and snacks i lose weight. workouts are usually 2 muscle groups per session or complex exercises that invovle core/balance. i work with a trainer on that.
    i love to swim but dont get enought time to be in the pool. i wish i could swim and be an architect at the same time.

    i appreciate the info and tips.

    thanks guys,
    michael

  • Posted by a hidden member.
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    Dec 01, 2007 12:56 AM GMT
    I dig the

    Higher weights and fewer reps to build bulk... advice

    I'll do that!
  • duglyduckling

    Posts: 279

    Dec 01, 2007 3:21 AM GMT
    fewer reps... so how many are we talking about?
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    Dec 01, 2007 3:53 AM GMT
    When you go heavy it's usually 3 sets of 6 reps. I did this with squats when I was increasing my leg size. I used a Smith rack and only did 3 sets of 6 and my legs went from 19 inch thighs to 24 inches in 3 months. The key is to load enough weight so that you can only do 6 reps. This a killer but it works. Make sure you warm up first and be safe. Use a spotter or the Smith rack and make sure you fail on the sixth rep.
    Great workouts
    Joe
  • Posted by a hidden member.
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    Dec 01, 2007 4:41 AM GMT
    Poor boy...

    Nearly everyone can have 60% gain the first 18 weeks of training, even if they train badly.

    Power lifting (low reps) will make you stronger, but, size is a function more of local muscular endurance. Look at a power lifter. Strong as heck, but, not as big as say a speed skater, or a cyclist, or a football player, or a bodybuilder. Moderate reps on legs, you'll find, will be best for size.

    To enhance your strength, low rep work is o.k from time to time (read up on periodization), but, low rep work will also risks injury. It's best, especially if you're a neophyte, to leave the low reps alone, and to develop your anaerobic threshold, and vascularization, early on to give you a support structure and to lower your chance of injury.

    Doing low reps early on is a great way to compromise form, and end up injured. Probably not the wisest idea right now.
  • SkyMiles

    Posts: 963

    Dec 01, 2007 4:43 AM GMT
    Damn...I'd LOVE to be 6'-1" and 170#. Just sayin'.
    This advice will probably go over like a lead balloon, but I'd just pick up a routine I really enjoyed doing rather than trying to bulk up or anything ;)
    You can always improve, but if it ain't broke...
  • Posted by a hidden member.
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    Dec 01, 2007 5:11 AM GMT
    I think that it's awesome that this site is coming up with nutrition plans for underweight guys who need advice in bulking up and getting some healthy weight. It's nice that finally there is some advice for underweight people out there who are trying to get healthier too.
  • Posted by a hidden member.
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    Dec 01, 2007 3:58 PM GMT
    same position but worse 5'9 120lbs. i like all your guys advice. My problem is not knowing how to use any of the machines
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    Dec 02, 2007 4:21 AM GMT
    Eating is the hardest part to do. I know my routine works, however, i don't see as much gains due to not enough intake.

    Hard when your a broke student, but the best hting i've found so far....PB&J! haha, cheapest thing and best to-go snack that i can find out there. I ended up eating 3 loaves,2 jars of PB and J a week. It's not too bad i guess, but if anyone else has any alternatives i'd like to hear it.
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    Dec 06, 2007 12:23 PM GMT
    When we are thin we want to bulk up but we keep seeing images like these in the media, super slim male models, that makes us wonder... On the other hand, how slim should one be? Isn't it all in our head and the eye of the beholder?

    http://little-pumpkins.blogspot.com/2007/12/mario-testino-vogue-hommes.html

    They do look great, I think!