beefing/buffing up advice

  • Posted by a hidden member.
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    Dec 10, 2007 6:02 AM GMT
    okay, so my stats right now are 5'11, 160 pounds, with a slim to swimmers build.

    i've been trying to put on weight for the longest time, but i have the hardest time doing it. basically i can eat as much as i want, but i never seem to pack on anything.

    i don't go to the gym, i work out by running (5-6k once or twice a week). i also do free weights with dumbbells i have at home. as for sports, the only thing i pretty much do is surf--but its winter right now so that's been put on hold.

    in regards to nutrition, i am horrible at watching what i eat. i'm a waiter at a restaurant, so the days i do work i eat anything at work (pastas, stirfrys, salads etc.) on my off days, i'm usually at school, where i usually just end up picking something up from subway.

    im looking for any tips on gaining not only weight, but also transforming that weight into muscle. i'm tired of being so freaking skinny.

    thanks guys.
  • Posted by a hidden member.
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    Dec 10, 2007 4:46 PM GMT
    First thing get pictures, and learn to be honest, and to like yourself.

    Then, empower yourself through research.

    A pictureless, who by his own admission doesn't engage in resistance training, nor proper nutrition, will continue to fail.
  • Posted by a hidden member.
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    Dec 10, 2007 4:57 PM GMT
    Stop running so much, get into the gym, and lift some weights.

    Eat. Eat a LOT. My breakfast today was 2 slices of wheat bread, two eggs, some turkey and swiss cheese, glass of milk, cup of yogurt, and a banana.

    I'll be eating again in a couple of hours, and then a couple of hours after that. It's a slow process...

    With the right nutrition I really recommend the muscle building workout on this site. It's amazing, and I've been the good kinda sore since three or so days into it. Give it a shot.
  • Posted by a hidden member.
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    Dec 10, 2007 7:48 PM GMT
    LOL. You call that eating a lot?

    My breakfast would be 3 whole eggs, 10 egg whites, 1 pack of grits, or oatmeal, some fruit, and coffee. Contest time, that would be 11 times a day. Off season, likely some sugar in there, too, via sucrose, fructose, or maltose. I'll also throw some peanut butter in just to add the calories and good fats.

    I bring on 40 grams to 50 grams of protein per meal, all day long, every day, unless I'm swamped. For contest time, I bring my good fats up, my bad fats down, my sugars down, and my protein up, with a general increase in calories going into the show, because of the increased activity. "Fueling the furnace" it's called.

    A few times a week, I go to the buffet, and "eat until it hurts." I've done that since I was a kid.

    I grew up on a ranch in Nebraska. Meat, potatoes, pasta, and plenty of it were offered up about every meal. I was 5'5", 12%, 175 pounds and had the fifth highest strength index in my high school at 17.

    If you eat more calories than you consume, you'll gain. You can't eat lightly and expect to make any gains.
  • irishboxers

    Posts: 357

    Dec 10, 2007 10:18 PM GMT
    I would look into your body type. Sounds like you're an andromorph; they've got fast metabolisms, burn anything that comes within 10 feet of their stomach, and have a hard time putting weight on.

    I'm an endomorph, which is pretty much the opposite of you. I have to be crazy careful about what I eat and do a lot more cardio than weights to avoid bulking. I can lift hard for only 3 or 4 weeks and see results, but it takes serious months of work to take weight off.

    Listen to your body and work with it. And eating A LOT of protein will help. Eat your body weight in grams of protein and then some and it should help.
  • Posted by a hidden member.
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    Dec 11, 2007 1:21 AM GMT
    As a fellow pictureless person.. icon_razz.gif

    You have three competing types of muscle in your body: slow type 1, fast type 2a, and fast type 2x fibers. Each performs a different function. Fast fibers do tasks like lifting weights and sprinting. Guess what slow fibers do... continuous energy-consuming tasks like running. The fibers can be changed into one another, but they have competing agendas. Namely, power and endurance.

    If you are shooting for the bulky type muscle you are going to have to shift your attention to nutrition and the gym.

  • Posted by a hidden member.
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    Dec 11, 2007 3:20 AM GMT
    Actually, the main somatypes are:


    I'm a meso-endo, bordering on super-meso.

    I've never heard of andromorph before. While I do have hits on Google for "andromorph", I'd say you're blowing it out your ass on that one. I don't find a definition for andromorph anything like a somatype.
  • Posted by a hidden member.
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    Dec 17, 2007 9:49 PM GMT
    Lemme give you my advice.

    Little on me first: I started working out about 5-6 years ago. I was 5'10 and weighed 138#. I wanted to gain weight because I was feeling skinny (and was). I, too, could eat anything I wanted and I wouldn't gain a pound. I would have a huge dinner with chocolate cake. I never changed my eating habits and didn't really look at them until about 2 years ago when I got frustrated with working out because, 3 years into working out I was still about 140# and skinny (my abs looked great, though haha).

    So here's my recommendation to you. Be serious about this.
    1) You are going to have to change the way you eat. an easy way to assess this is to count your calories and your protein intake. (estimate if you don't have exact numbers). I realized after doing this that I wasn't eating nearly enough protein and way too much sugar. As people will tell you on here you want about 1g per pound of body weight you want to achieve (somewhere around that). I now have a protein shake at night and in the morning to increase my protein intake. You also want to be taking in a decent amount of calories. Pasta with chicken is good for this (for dinner) - also peanut butter is high calorie and high protein. Good to start with as a snack between meals. Eat more frequently.

    2) get a gym membership and cut down your aerobics. You need to start weight-training. Aerobics is fairly good at burning calories, but you don't want that. You want your calories to go towards muscle-building. A lot of people are afraid that if they eat more they will get fat. If you're weight-training and pushing yourself and eating right, you will not get fat, you will get muscular.

    so if you check out my profile, I am 5'10 and 162#. Gained about 20 pounds in 2 years without resorting to "better living through chemistry." The gains were pretty fast once I changed my eating habits and I felt a lot better about myself. Anyway those are my thoughts. Good luck.
  • Posted by a hidden member.
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    Dec 17, 2007 10:14 PM GMT
    Eat protein and truely challenge yourself when lifting. Heavy weights build larger muscles.

    I am 5"7 190, but I was around 205 for the past nine months. During that time I managed to lose a significant ammount of fat and replace it in real time with muscle. I probably gain 15 pounds of muscle by properly fueling my body.

    You may not need to eat as much as chucky, but feel free to get the big steak when you go out and add protein shakes and bars ias snacks. Just be careful about how much fat you consume.

    Now that I have leaned out my diet I am finally seeing the rest of the fat come off. 15 pounds in the past 2 months, without losing any muscle.
  • Posted by a hidden member.
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    Dec 17, 2007 10:22 PM GMT
    Some people just don't have the biology to get what they want in any considerable amount of time, not without some extra work. On the other hand, some others do have that ability to just look at a weight and their bicep rips. You can't just expect to eat more and gain a bunch of weight, especially if you are excercising and working out. If your body doesn't have the directions to store energy or build with protein, then it is not going to do so; your body will simply get rid of it.

    Epigenetics is the study of nutritional and environmental effects on the body's chemistry and expression of genes. I may not be huge, but I can attest to this idea after 5 years of working out consistently and eating properly. You can tell by looking at my body particularly when I was younger that I did not have the body type to gain much muscle mass. But, I've gone from 106 lbs when I was 16 to 131 lbs today at 21 1/2 years old, adding mostly muscle (and a TINY bit of fat, I'm not gonna lie, A TINY BIT lol).

    So, I would say a) look into some patience. You never know what your body can do until you give it a hot second to react to the stressors you put on it. b) Perhaps look into some steroids? Changes your body chemistry, directing your body to build (among other things.) Chucky seems to be a reliable source of information on that topic.

    ...or c) just sit on the couch and eat BAGS of oreos for days at a time; you'd be sure to gain some weight.
  • Posted by a hidden member.
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    Dec 18, 2007 5:39 PM GMT
    I pretty firmly believe you do not need exogenous steroids in order to achieve what a lot of people on this site have achieved. Given the number of dangerous side effects of these chemicals, I seriously don't recommend them.

    Also, epigenetics is the study of heritable traits that aren't encoded in the DNA. So I don't think that's the word you're looking for.
  • Posted by a hidden member.
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    Dec 18, 2007 6:52 PM GMT
    I suggest protein shakes. In february I was 150, and had never lifted a weight in my life. I started hitting the gym 6 times a week and having a protein shake after every meal (3 meals a day).
    Today I am 195 and still hit the gym every day. I've cut out the protein shakes but eat 5 meals a day instead of three.
    My weight does fluctuate 2 or 3 pounds every week or so, but I'm basically in the best shape I've ever been.

    Good Luck
  • Posted by a hidden member.
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    Jan 21, 2008 12:43 PM GMT
    Finally, found the perfect thread. Heh

    Thank you all in advance to whoever posted.

    I'm 5'6", 62 kilograms (136 pounds), slender.

    Like surfthief, I'm tired of being skinny. icon_neutral.gif I want to gain more confidence and feel better about myself (still working up the courage to come out icon_rolleyes.gif ).

    Genetics is also not on my side. Mostly Asian (I got Spanish and Indian blood), with the Asian build and Asian metabolism. Not easy when you want to be buff, and your body wants to be a delicate Asian geisha. icon_lol.gif


    Was asthmatic and thus never got much into sports as a teenager - something I really really regret. Hopefully, all is not lost! LOL icon_razz.gif

    /me saves page for later perusal.

    P.S. Anyone with a similar experience, please share recommendations on where to start. I've been... kinda... lifting on my own, but nothing serious.
  • Posted by a hidden member.
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    Jan 21, 2008 12:47 PM GMT
    just eat good clean foods and lift, oh yeah plenty of sleep, and lots of water!
  • Posted by a hidden member.
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    Jan 21, 2008 12:55 PM GMT
    LOL. Problem with geeks like me, is that we never seem to like sleep. icon_lol.gif

    Okay, I'll try to get at least 8 hours from now on.

    Is there some workout routine for newbies on weight gain I found the Strong and Lean one but not sure if that's ideal for me.

    Note: Total Noob
  • Posted by a hidden member.
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    Jan 21, 2008 5:37 PM GMT
    EvilStar, I'm afraid your results would have been about the same no matter what. Just science here.

    Statistically, whether you're 13 or 80, you can have a 60% increase in just a few months, if you were initially untrained, pretty much irregardless of your diet. That's just the "training effect."

    That's the danger in making random inferences.

    javaman9999, I'm afraid you're a bit deluded. This site is crawling with juiceheads. LOL.

    Finally, Evilstar, your weight will normally bounce around by as much as 10 pounds. That's just glycogen loading, pooping, water and so on. I can drop 6 pounds in as many hours, just about any day of the week.

    To get bigger, you have to consistently be eating. Most good muscle boards will have a slew of articles about how to pack it on, legally, and in the grey area.
  • TexanMan82

    Posts: 893

    Jan 23, 2008 4:19 AM GMT
    It's really not a secret, y'all.