I am 20 years old, 6'1", 140 lbs. I am not
in bad shape and am fairly athletic for
how skinny I am, I just need to gain
weight to be more proportional.
I am going away for work from May
1st-August 31st to another state, where
all I'll have to do is eat and work out
and take whatever supplements needed. I'd
like to know some tips and tricks on how
to gain a lot of weight fast EVEN with a
high metabolism.
i.e....what groceries to buy, when to eat,
what to eat, how often to work out, which
lifts are best, what foods to get when
operating on a low budget, etc...
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Mikolas
Moderator
Joined: 02 Aug 2007 Posts: 583 Location: Buffalo University, Hands off! My trained killer kitten has its aim set upon you!
Thanks: 17
Thanked:1
Posted: 04-17-08 17:37pm
Unfortunately, there is no method for you
to gain weight "fast even with high
metabolism" in a healthy fashion, it is
somewhat of a paradox. Supplements usually
don't work, for there are a lot of false
marketing products out. Weight gainers,
protein shakes, etc, work to a minimal
effect, if best. Most people who have
stated such products worked, have made
other changes (which is probably the true
source of their improvement)
simultaneously so they cannot say it was
the magical properties of Whey Protein or
the such exclusively. Truly in the world
of exercise and body health, nothing is
easily achieved unless you wish to take
roids or other such damaging products.
If you wish to achieve your weight gain
through proper exercise and dieting, and
you have the mental will, discipline and
determination to do so, then I and other
forum members can assist you. Even if we
formulate the greatest work out schedule
and dieting plan available, if you slack
and don't do it, it is all useless.
So, assuming you really have the will
power, I will start off with a few bits of
information and questions that I'd like
you to answer first pertaining to
exercise.
You stated you were/are athletic despite
your small frame, what did or do you do?
How frequently was this activity done and
the duration? If this was in the past, how
long has it been since then? Have you ever
weight trained beforehand on a regular
basis? What did you do and for how long
did this go on? What is your exact goal
that you want to set up for yourself that
is reasonable, i.e. a certain weight, a
certain look to your body, etc. Do you
have any conditions that we should know
about before going on, i.e. Family history
of CVD (cardiovascular diseases),
diabetes, injuries that may affect your
work out, etc?
To let you know, if you have never worked
out before, you will not see results
quickly. This is why people these days are
in such poor health and mental state,
because they want to see fast results and
will never work for it if it means they
can find a way to pay to get there. If you
never weight trained, your neuromuscular
pathways are inactive (a blunt/somewhat
inaccurate analogy is to visualize your
muscles having been shut down because it
was never used for a long period of time).
Thus, depending on your physical state,
the first few weeks to about 2 months are
mostly to re-activate your neuromuscular
pathways. During this time, you will
likely not experience any sort of physical
growth, however you will feel an increase
in strength for sure. After this
reactivation, then we can move on towards
hypertrophy (muscle mass gain). With hard
work however, it is definitely concievable
that you can gain weight within the 4
months time limit, just not much within
the first monthish.
I will post more after a response, to make
sure I didn't spend another half an hour
on top of this one for somebody who wasn't
interested in this tedious looking path.
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skinny dude
New User, Becoming EHEALTHy
Joined: 09 Apr 2008 Posts: 8
thanks! Posted: 04-17-08 19:00pm
hey thanks and good questions. ill copy
and paste you questions and answer them
that way so i dont miss any...
You stated you were/are athletic despite
your small frame, what did or do you do?
- i used to play football, i have been
fairly active my whole life (sports w/
friends, school football, etc), i dont
have much to explain besides im not a
couch potato...except recently since im
waiting to leave for these 4 months...
How frequently was this activity done and
the duration?
- just random times when friends and i go
out and shoot hoops, throw the football
around, run routes, etc...not sure how
much that counts?
If this was in the past, how long has it
been since then?
- i havent been REALLY active
(ie...football) since high school which
was 2 years ago
Have you ever weight trained beforehand on
a regular basis?What did you do and for
how long did this go on?
- besides the other random stuff, i DID
weight train with a couple friends for a
period of around 5-6 months. i had a
membership at 24 hr fitness and was taking
creatine and msucle milk. friends told me
they did see an actual change (although i
didnt...but ive heard the person doing the
work doesnt notice as much as others do).
then my family moved and my mom refused to
pay for a membership. so im assuming i
"shrunk" back to normal. then i worked out
for a couple months WITHOUT any
supplements (my friend snuck me into his
gym at night when they dont care as much)
and i noticed quite a bit of thickness
building in my arms...then i moved again
and my friend went to college. that has
been around 1-1.5 years since ive actually
focused on working out. ALSO...when i
started weight training the first time i
worked with my friend who has now gained
almost 60-70 lbs and is now more focused
on getting leaner.
What is your exact goal that you want to
set up for yourself that is reasonable,
i.e. a certain weight, a certain look to
your body, etc. Do you have any conditions
that we should know about before going on,
i.e. Family history of CVD (cardiovascular
diseases), diabetes, injuries that may
affect your work out, etc?
- i have NO diseases or illnesses. this is
what i look like now....
...id like to look more all around
thicker. not trying to get super cut or
huge muscles just thicker and more
proportionate. like an athletes
body..muscle but a small layer of fat over
it so im not ripped with veins and what
not. brouder shoulders, bigger arms,
THICKER TORSO is important, thicker waist,
bigger wrists and ankles/calves...etc...
maybe like this??....
...i know i have a smaller type of frame
so im not looking to get HUGE or
anything...the bodytype that always comes
to mind is brad pitts. not to say im like
that...just that he has a smaller body
type as well but maintains a thicker look.
im just taller so my muscles are stretched
out it seems like..im 6'1". what do you
think?
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Mikolas
Moderator
Joined: 02 Aug 2007 Posts: 583 Location: Buffalo University, Hands off! My trained killer kitten has its aim set upon you!
Thanks: 17
Thanked:1
Posted: 04-18-08 01:46am
Would appreciate if you didn't use
pictures next time -_- But thanks I guess,
I have an idea now. Sorry, its just that I
was using the school computers and the
last thing I want is for fellow college
students to wonder why am I looking at a
seemingly naked male in public. Yes yes, I
even spent a 30 second day dream wondering
about that scenario. Getting caught by
some cute gal friend of mine, with my
desperate attempt at telling her that I'm
attempting to create a work out schedule
in a health forum I moderate, with nobody
obviously believing a story like that....
Kind of happened already, I think a lady
friend of mine caught me on one of the
poster's thread about masturbation or a
small penis or something... That was quite
embarrassing considering that she must
have thought it was my issue.
Anyway, so you want a sculpted build.
Reasonable and understandable, not like
you want to become 220 pounds of pure
muscle to the point you can't put your
arms on the side of your body. I would say
a minimal ideal weight with trying to
looking like that is 165-185 pounds.
To let you know for your own reference,
with your current weight and height, your
Body Mass Index states that you are
borderline underweight/average weight.
Your body type is Ectomorphic, which is
characterized by lanky arms, short chest
and torso, weak skeletal structure, hyper
flexibility and fast metabolism. I'm not
saying this to make you feel bad, for I'm
an ectomorph myself, but to let you
understand the terminologies I spit out of
my mouth. Being an ectomorph, pretty much
the worst body type for muscle gain, we
have to work out, eat a certain way, and
alter our lifestyle to a slight degree to
attempt to gain weight. Altering the
lifestyle is in my opinion a
recommendation, but it was one of the
first things I've ever read when I
researched ectomorphs so I'll just pass
along the information in case it is
viable. By altering your lifestyle, I
meant that you would have to cease or for
the most part stop any cardiovascular
related physical activity, i.e. football
playing, basketball, martial arts, etc.
The theory behind this was that you need
to conserve and focus all of your energy
and recovery period towards working out.
While I'm sure the resources I read at the
time didn't mean you have to quit 100%,
you will probably have to cut back if its
a daily/semi daily activity. This was way
before I had any real knowledge about
working out, but it was a seed that was
planted so it kind of stuck. Up to you if
you want to believe that, I willingly quit
it.
So next set of questions. What do you eat
on a typical day? How many meals and could
you specify how much you eat per meal. Do
you have access to a gym, I'm going to
want to get an idea of how much you can
lift and where to start with you.
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skinny dude
New User, Becoming EHEALTHy
Joined: 09 Apr 2008 Posts: 8
Posted: 04-18-08 14:45pm
SORRY! i thought of the same thing when i
saw the finished post...apparently
photobucket.com loves to supersize every
picture uploaded...anyways..i would
definitely be willing to change...
What do you eat on a typical day? How many
meals and could you specify how much you
eat per meal. Do you have access to a gym,
I'm going to want to get an idea of how
much you can lift and where to start with
you.
- This is tricky because i dont have a
typical eating day or even eat the same
things everyday. id say mostly things like
soups, sandwiches, freezer foods, and
whatever my family cooks for dinner (which
is increasingly becoming my
responsibility). however, i have been
eating a lot of tuna and drinking protein
shakes lately...just to get in the habit
of eating a lot. id say my stomach is
smaller so the size meals id love to eat
kind of make me sick after about 3/4...not
sure why it seems like its almost too
much. this could be because since i very
first started working out, i have
concentrated on my appetite a lot more and
maybe even jinxed myself...it seems like
ill go through phases of eating a lot,
then not eating much. id definitely like
to get a steady diet (what, when, and how
much to eat) going. i do have access to a
gym, however it wont be until may 1st when
i move to the apartment complex...they
have a gym.
i dont really mind this because its kind
of giving me a sense of when i should
start focusing, as ill have work starting
the same time and nothing else to do
except hang out at the house, work, and
working out/consentrating on my diet.
ps...another thing is..i have read diets
made for people like me before, most start
at 7 or 8 am. now...i am definitely NOT a
morning person and i dont go to bed early
either. im wondering if ill have to change
my hours or if this is possible without
waking up before dawn. id say a typical
day if im working is i wake up around 9:45
am-10:30 am and go to bed around 12-1am. i
would be willing to change that...but if
possible id like to avoid the early hours.
thanks again
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DPGfitness
Supporter
Joined: 08 Apr 2008 Posts: 59 Location: DC Metro Area, USA
What to eat Posted: 04-21-08 10:18am
High carbs and protein with essential
fats.
6 meals
each contain the follwoing macronutrient
breakdown: 25g protein/70g carbs/17g fat
which will be around 3200 calories a day.
Throw in a bed time shake and post workout
shake and you can easily get 700-1000 more
quality calories a day.
As far as proteins drinks go. I would
drink Muscle Milk with whole milk mixed in
with it for post workout and for before
bed get some kind of Cassein blend protein
and mix with whole milk for added
calories. cassein will digest a lot slower
allowing you to repair muscles at night.
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skinny dude
New User, Becoming EHEALTHy
Joined: 09 Apr 2008 Posts: 8
Posted: 04-21-08 13:54pm
Thanks for the list of foods! I actually
do have Muscle Milk and Ceatine as well if
you think that would be a good idea. I'll
try and research how to figure out the
macronutrient breakdown daily. Hopefully
ill be a lot bigger by the end of August!
Also, a couple other things i was
wondering about...What days and how many
per week are best for my bodytype to
workout? i used to try and do it up to 5
times per week but ive learned that 3
times per week is better for
ectomorphs...suggestions? im also assuming
my bedtime hours arent too much of a
factor.
|
DPGfitness
Supporter
Joined: 08 Apr 2008 Posts: 59 Location: DC Metro Area, USA
