Help youngin with his body

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    May 06, 2007 5:23 PM GMT
    im 19 and weigh arounf 95/100 pounds and i want to gain weight/ muscle/body mass. I cant even wear t shirts because im embaressed to show my arms. Ive been trying this sysytem I found on the sight but I only have 10 pound weights because its the only wieght that i can use, though i havent tryed any other.I dont eat alot and need some type of help from anyone that was or is in my postion.
  • SkyMiles

    Posts: 963

    May 07, 2007 1:58 AM GMT
    Hey, Sniper:

    I've always been at the opposite end of the situation you're in -- I can't LOSE weight!

    All the articles I've come across say that to get size means LOTS of lean protien and weight training. "Lots" means about 1 1/2 grams per pound of lean body weight, so that's quite a lot, which is why body-builders tend to supplement with protein bars, shakes and powders.

    Having said that, it's not good for you to try and pile up too much muscle on a frame that won't support it. Just excersize, eat right, and you'll look and feel better. I've seen people benefit from doing just push ups, crunches and other weight-free routines if they don't have a gym to go to.

    Lastly, I've always been really jealous of lean builds, so don't be too self-critical ;) Enjoy what you got and work off that!

    Take care,
    --Joe
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    May 07, 2007 2:57 AM GMT
    Hey, don't feel bad. I was 117 at 5'11" in my early twenties. I have been there!

    Be patient and start and stick to a weight training program. If you are in or going to college maybe you can take a weight training course. I did and it helped me learn some basics. I also did a lot of reading to learn about muscle groups and what exercises do what.

    You do need to eat, but don't necessarily need to buy lots of supplements. There is no magic supplement. Get your servings of protein with every meal (chicken, fish, etc) and grains also for calories. I had a real problem with undereating cause I had no appetite.

    If you can exert yourself on a regular basis and not give up, your body will want more food. Don't ignore your appetite like I did.

    Don't feel like you have to lift very heavy weights like some bigger guys. But try to go heavy enough and do enough reps to get a pump and burn. Lots of reps with a weight you can do is better that a few reps with a weight you can do right.

    There are lots of articles on here about all this stuff but as someone that was chronically thin I can tell you it may take time, but you are young and and have time, so you need to hang in there and not give up.
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    May 07, 2007 3:01 AM GMT
    I meant to say

    Lots of reps with a weight you can do is better that a few reps with a weight you CAN'T do right.
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    May 07, 2007 4:43 AM GMT
    You may be what they call a "hard gainer," someone who will always find it hard to hold weight. That's what I am. The most important things to remember are:

    1. Don't work out too often. If your muscles are sore, wait until they aren't rather than lifting less weight or having bad form. You can always work on different muscles. If you work out when you are sore, you just lift less weight, and you train your muscles to do a lot of work, but not to grow.

    2. It doesn't matter how little weight you start with-- the important thing is to gradually add weight every week or two. If you start at 10 pounds, try to do 11. And keep your sets short-- no more than 15 repetitions. Ideally, you should lift the heaviest weight you can do 5 times. If you can do more than 10 repetitions, add more weight. Everyone has their own number of repetitions that's ideal, but the main idea is that you want to lift as much weight as you can with good form, and to be able to increase a small amount every week or two.

    3. The main thing to concentrate on with eating is to make sure to eat after your workouts when your muscles are sore. And remember that to gain muscle mass, you probably have to gain a little fat as well. Think of it this way-- when your body is building muscles, you want it to have as much material as possible. If you run out of calories in the days after you work out, then your body will not be able to add as much muscle. To get the maximum benefit, it's best to eat a little too much (but not way too much). Someone like you will probably not have trouble losing the fat.

    4. Find someone who knows good form to help you. You can try reading books or watching videos, but if you are like me, you have a hard time visualizing what your form looks like. It's really important to do weights properly, so that you don't injure yourself or develop bad habits. Just having someone help one time can make a huge difference.

    That's just my advice based on my own experience-- I tried for years to gain muscle by working out constantly, and the only thing that worked was when I cut back on the frequency and went up on the intensity. There are some good books and web pages about this philosophy-- you can search for "hard gainer" if you want to read some professional advice.
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    May 07, 2007 7:37 AM GMT
    Ever watch 'WEEDS' ?
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    May 07, 2007 7:48 AM GMT
    "Weeds" on Showtime. Great series.
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    May 07, 2007 9:02 AM GMT
    I'd like to kiss Mary- Louise for being so HOT.
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    May 24, 2007 3:43 AM GMT
    Confucius say: man who wear sweats to gym when dew point above 60F and chicken legs and stinky pits.
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    May 24, 2007 3:44 AM GMT
    Confucius say: man who no eat at buffet, stay small man.
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    May 24, 2007 4:38 AM GMT
    join a gym and eat more.
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    May 25, 2007 4:39 PM GMT
    You need me to put together a personal routine for you..

    You need heavy weights , low reps and you need to concentrate on the basic muscle building exercises..
    Bench presses, leg presses, flyes, curls .tricep cable, leg extensions, leg curls, calf reaises, shoulder presses, lateral raises and abs...
  • shyguysport

    Posts: 62

    May 29, 2007 5:32 AM GMT
    Hi Sniper
    You don't give us a lot to go on, but my first suggestion would be to eat more. I am assuming
    that is your biggest problem. Are you in school?
    If so, most colleges have free medical care. I would go in for a check up to make sure you don't have some sort of metabolic problem. This is not to scare u, but just meant to rule out any problems that are not related to diet.
    Try to eat several meals a day. U need calories. Protein is important, but you need to just eat, eat and eat some more.
  • MikemikeMike

    Posts: 6932

    May 30, 2007 11:46 AM GMT
    It is most likely to do with your genetics. Read about being an ectomorph-google it. I am not sure of ur height?? Are both your parents lean. When I was 19 I was 5'10 135. Now I am 5'11 175 30 w. I didn't start to put on weight until my late 20's. You should be checked out by a doctor. Check for food allegies celiac-wheat gluten intolerance. Lactose intolerance. This can prevent you from gaining weight. If all checks out ok try supplements additional protein, join a gym, and eat 6 times a day minimum! Good Luck.
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    Aug 14, 2007 10:33 PM GMT
    1. read http://www.t-nation.com/readTopic.do?id=459321

    2. EAT EAT EAT EAT - at least 3500 cal.
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    Aug 14, 2007 10:48 PM GMT
    Lucky! I weighed 122 in 5th grade, which I didn't like because I read or heard that the average African Elephants ear weighs approx 110 pounds which meant that he could have one ear and then me on the other side of his head...sheesh - what a fatty I was!
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    Aug 14, 2007 11:05 PM GMT
    Colbert, that 1.5 gm/lb number is a little high, in my opinion.

    Classic nutritionists will say 1 gm/kg, and more bodybuilding or sports-oriented ones will go as high as 1 gm/lb, but that's about it.

    You can overeat protein just like anything else, and the excess will store as fat.
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    Apr 27, 2008 9:42 PM GMT
    ColonialBoy said1. read http://www.t-nation.com/readTopic.do?id=459321

    2. EAT EAT EAT EAT - at least 3500 cal.



    3,500 calories?


    seriously?


    He's asking how to gain wait; not how to become a lardass.


    Find out your resting metabolic rate; and intake enough calories to stay in a surplus, but without having to eat nasty empty calories (double cheeseburgers are a no-no)

    Make sure to get enough protein, as said before, and join a gym!
  • SmileBeKind

    Posts: 20

    May 22, 2008 12:24 PM GMT
    Hey, I was in the same boat as you a year ago. Obviously you got to eat. If you are naturally lean and a hard gainer, don't worry too much about getting fat because it prolly won't happen. Just get some good protein and get yourself to the gym as many times a week as you can. LIFT HEAVY! You want to be lifting to failure somewhere between your 8th and 10th rep. I've found you put on size pretty quickly that way and as long as you aren't eatting McDonalds and still getting some cardio in you'll stay lean. GOOD LUCK!!!!!! icon_biggrin.gif
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    May 22, 2008 1:09 PM GMT
    thesniper said im 19 and weigh arounf 95/100 pounds and i want to gain weight/ muscle/body mass. I cant even wear t shirts because im embaressed to show my arms. Ive been trying this sysytem I found on the sight but I only have 10 pound weights because its the only wieght that i can use, though i havent tryed any other.I dont eat alot and need some type of help from anyone that was or is in my postion.



    Wow dude, how tall are you?

    Unless your under 5ft you're seriously underweight

    If you're that underweight you might want to have a doctor check you out for hyperthyroidism or a similar metabolic disorder...
  • SoDakGuy

    Posts: 1862

    May 22, 2008 2:09 PM GMT
    Okay ... you do know the waifish twink look is out this year and the corn fed farm boy look is the "in" look. icon_biggrin.gif

    First off ... you're going to need to eat ... a lot! Loads of lean protein and carbs like oatmeal and sweet potatoes. Cut out A LOT of the junk food you eat. That will not help you gain any muscle.

    Working out ... if you are in college, take weightlifting class! you get college credit and you will be around people with a variety of lifting experience. That's how I started and, at the time, I had NO lifting experience at all. But the teacher and a lot of the people in class were very helpful and obviously, I stuck with it.

    If you aren't, read Mens' Fitness and Mens' Health. Those are amazing magazines to start out with. There are TONS of information for beginners, just like yourself.

    Take notes of your progression and see how far you come along.

    With your age, you should start to grow pretty fast!

    One more thing ... it will take time! Most people want instant results and that is not going to happen. Keep at it; learn how to lift with proper form and you will get to the size you want.

    Good luck!
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    Jul 19, 2008 2:33 AM GMT
    I know you feel. I'm 18 and I have weighed 120 lbs for the last two years. I'm trying to gain weight too.

    I tried resting my muscle groups every other day but that didn't work ( i didn't gain anything), so i tried 2-3 days in between workout days and that worked out a lot better.

    I think it's different for everybody. Just remember to try to do better than you did before. eating more doesn't necessarily work unless your muscles demand it. but don't overdo it.