How to gain weight healthily?

[Rhyfelwyr]

Recently my brother bought a home gym machine that I use every second day, 3 sets of ten reps each on bench press/butterfly/lateral pull/two different leg exercises/bicep curls. And I also do some push ups, which I'm rubbish at (with 3 sets, I get maybe 25/21/18, but I am improving).

To compelement this, I am eating a lot more so I can build up strength, since I have always been pretty skinny/scrawny. At 5'11, maybe a year ago I was 145lbs/66kg. But I got over some OCD habbits that made me eat poorly, and by a few months ago I was 155lbs/70kg. Then when I really made a conscious effort to put on weight, by December I was 160lbs/73kg, and already I'm 172lbs/78kg just over a month later (having made the biggest effort the past few weeks).

The thing is I don't think that sounds particularly light weight now, but I still seem pretty skinny... I'm not even skinny-fat, no little moobs or anything. :sweatdrop:

Stuffing your face is a real challenge, makes me want to punch everyone that says losing weight is difficult. For example, yesterday I ate:

going by somewhat educated guesses below...

Breakfast 9am - bowl of bran cereal (150 calories, it's a fairly big bowl)
Lunch 12am - at work I took 5 boneless bits of chicken (550 cal) with chips (400 cal)
Second Lunch 7pm - 5 chicken thighs (500 cal), 4 slices wholemeal bread (350 cal), biscuits (125 cal)
Dinner 10pm - 2 chicken breasts (300 cal), chips (400 cal), beans (100 cal, no idea?), 4 slices wholemeal bread (350 cal), biscuits (125 cal), apple (50 cal) *usually dying by this point*
Supper 2am - bowl of bran cereal (150 cal), apple (50 cal), cookie (200 cal), 1 litre milk (600 cal)

= 4,400 cal

I don't get the lunch at work everyday so some days it's more around 3,500 calories per day going by my possible way off calculations... otherwise I stick pretty rigidly to the above. Obviously there is plenty of protein and carbohydrates there.

Q1 - Is this a good eating plan?
Q2 - With my exercise above, how much will I gain in a muscle/fat ratio?
Q3 - Is this a good rate to gain weight?

[Moros]

It's not calories you want it's proteins.

Meat, peas, tuna,... That kinda food. Search for high protein diet or something on google. That should do it.

Edit: or wait untill Strike sees this.

[Hosakawa Tito]

You want to add muscle, so as Moros has said, paging Dr. Strike...

[Togakure]

I seem to remember a lot of good information being shared in the Getting Fit with Swordsmaster thread (https://forums.totalwar.org/vb/showthread.php?48719-Getting-fit-with-SwordsMaster), by quite a few young and active dudes.

[Rhyfelwyr]

It's not calories you want it's proteins.

That's why I eat so much chicken... 2-3 meals of it everyday, plus the litre of milk...

[PershsNhpios]

Riflewire, we are one.

I am 178-180cm in height and I have gained a considerable amount of mass since I started two years ago, and now at 19 years old I am a minimum 76kg with a BMI of about 23.8.
No one who knew me two years ago believes I should put on any more weight, and I am generally considered solid.
I have shoulders wider than the average and a very well balanced frame - which very evenly develops mass as I gain it, so that I never have a chest larger than the thighs or upper arms larger than the calves.

I would love to gain more weight also, and hope to be about 80kg within the next few months. I would not however wish to be any heavier than 85kg as that would be absurd considering my current and intended employment.

I also recommend listening to Strike if he arrives here, because he gave me very good advice when I first started out. I don't have a knowledge in any way as professional as his, all I will do is share my experience and relate, which sort of advice I have always found helpful from others.

I gain weight rapidly and stagnate for very long periods generally. I live remotely and so have access to nothing other than stones in the field. These are advantageous over the gym weights because if you can handle a 100kg rock and benchpress it - with balanced gym equipment I imagine you could manage much more. My problem is that eventually I find that there aren't any rocks the right size! Nothing that compensates for the next level.

What I want to say is that my circumstance has taught me that weight gain = handling larger weights.

I will struggle and curse heaven and hell rolling a 90kg basket on top of me and then wish I was never born as I try to push him up until my elbows almost lock out. But the next day I will come out and do it twice, and more likely than not if I have kept my body comfortably fed I will be a kilo heavier. And it won't be fat!
So long as I have had the energy and a progressively heavier weight, I have gained sometimes two kilos every week. It is amazing.

But the weight must be heavier. It must be what I see as a 'breakthrough'. What you describe is exercise more suited to toning than weight-gain in my experience. If I can lift the weight for 5 repetitions, I am not gaining anything from it. I lift it once and nearly die doing it. When recovered, I'll lift it twice. Then I will exercise with it until I am just managing to push a rep out of something 3-6kg heavier, and then I'll move on.

This is frustrating for me because I have run out of good rocks completely, and the ones I have found are too heavy or remote to be transported (PARADOX!), so I have attempted circumventing this problem by making breakthroughs wherever I can. I lift the largest weights (~90-105kg) in a benchpress, but anything like a bicep curl or a military press is reduced to something more like ~50 - 65kg. So whereas before I focused on gain through new benchpressing weights, I am now relying solely on attempting to lift larger weights in variations of a bicep curl and this is very hard and very slow.

Finally, I manage to lift with the arms a neat 60kg rock up to the chin, that's a breakthrough. Now tomorrow I will do the same and then push and hold it above my head. That's a breakthrough, now I'll stand with it, bring it up to the chin, up over the head, and then slowly control it as it comes down to the waist level, then back up to the chin. These are all breakthroughs. Now holding it at the chin, push out from the chest and attempt to hold the weight forward of the body. Further each day, another breakthrough.

I find it extremely difficult to make these new levels, much more so than I did when gain was simply a matter of benchpressing a new weight and then delegating it slowly to the arms, since my arms seem to grow but very casually. But once I get to the stage where the breakthrough is 'do this six times instead of five', to my great frustration, I find that nothing more is being gained from it.

My weight is also very dynamic. Whatever I wake up as in the morning I consider to be my base weight (76.4), after a meal, and when I am comfortable it will generally be 77.4, after strenuous, cardiovascular exercise (Or really just work) it will linger between those two. After intense lifting of weights, if I have been successful, the weight will generally rise to 78 - 78.4 in my experience. If I then eat sufficiently and remain well hydrated and rest, maintaining this weight of 78.4, I will likely awaken the next morning at 77-77.4. This will then slowly stabilise as my new base weight, and the process begins again.

I will repeat - this will sound like nonsense to anyone who has studied and knows PT - but this is how it appears to me, an amateur mostly self taught, as I gain the weight.

Anyway, hopefully you will find something in there that may give you new ideas or help clarify something.
The fact that you have gained 5kg in a month shows that you are doing something right, perhaps you could give me some advice, and I assure you I would welcome it.

I would love to know if there is something I can change in all that which will allow me to grow steadily again.

Good luck with it Rhy, and wait for Dr. Strike.

EDIT: I will easily and hungrily consume 3 litres of milk a day, plenty of fish, pasta, some chicken, bread, peanut butter maybe, a burger and chips. But I don't count calories or protein as I am probably not dedicated to this as you are. I simply check my weight and also find it possible to know whether growth is imminent or not by instinct - the body tells when it is in need of something, and a balanced diet (That's right - everything you can lay your hands on!) is my key to covering all possibilities.

[Moros]

EDIT: I will easily and hungrily consume 3 litres of milk a day, plenty of fish, pasta, some chicken, bread, peanut butter maybe, a burger and chips. But I don't count calories or protein as I am probably not dedicated to this as you are. I simply check my weight and also find it possible to know whether growth is imminent or not by instinct - the body tells when it is in need of something, and a balanced diet (That's right - everything you can lay your hands on!) is my key to covering all possibilities.

and beans, beans are great for proteins.

Also a link I found usefull. This one is specifically for MMA, but has some good info for you as well:
http://www.mmaforum.com/training-nutrition/16800-strength-training-help.html

Oh yeah, sleep well. This is where I fail.

[PershsNhpios]

Very helpful, Moros, thank you very much!

Perhaps my problem is really only as simple as not resting enough and focusing too much on protein.

[TosaInu]

Gaining weight can indeed be extremely difficult too. It might be a different story for me now, not sure, but just consuming calories did nothing for me. I need workouts and lots more food.

[LeftEyeNine]

Any protein wouldn't do. Vegetable proteins are not preferable when it comes to building healthy mass. You need to go carnivorous for a bigger body. Soy protein would soften down your body due to the estrogen that comes with it, contrary to what you'd expect from intake of proteins, for example.

SFTSFSFASDRTSFSDS is the man around here, when it comes to bodybuilding. And as Togakure pointed out, there's a heap of knowledge in that thread following the initiative and lots of input of Swordsmaster, being another gym-guy examples around here.

If you haven't done this before, your muscles will need an adaption workout of 1-2 months before going wild on them.

Stretching, warming up and cooling down are other VERY important aspects to bodybuilding. Whatever you do, they start and follow.

Now onto a clearer explanation from SFSTSDSFSTSDS (hopefully):

[Strike For The South]

Hi Guys!

Recently my brother bought a home gym machine that I use every second day, 3 sets of ten reps each on bench press/butterfly/lateral pull/two different leg exercises/bicep curls. And I also do some push ups, which I'm rubbish at (with 3 sets, I get maybe 25/21/18, but I am improving).


Are these free weights? This a typical leg extension+plus bench press split which many people follow and which no one gets results from.

-A lack of pulling compared to pushing excersises (they should be at least even)
-Lack of compound movements (Bench press is the least important of the major compund movements to begin with)
-Way to many isolation movements (this will lead to an asymmetrical physiuqe)

Simply lifting weights will not build muscle, you have to know how to utilize these weights properly or you will top out very quickly. Here is a sample of a good beginner plan

http://www.wannabebig.com/training/training-programs/wannabebig-11-an-improved-routine/ This is a great easy to follow template tailor made for beginners. I understand if you can't get to all of this equipment/get to gym and I will help you maximize what you have on hand, but I would IMPLORE you to try. There are also great warm ups and vidoes of how to do everything, this a great rescource.



To compelement this, I am eating a lot more so I can build up strength, since I have always been pretty skinny/scrawny. At 5'11, maybe a year e to
ago I was 145lbs/66kg. But I got over some OCD habbits that made me eat poorly, and by a few months ago I was 155lbs/70kg. Then when I really made a conscious effort to put on weight, by December I was 160lbs/73kg, and already I'm 172lbs/78kg just over a month later (having made the biggest effort the past few weeks).


Have you taken pics, Is your body better off?




Breakfast 9am - bowl of bran cereal (150 calories, it's a fairly big bowl)
Lunch 12am - at work I took 5 boneless bits of chicken (550 cal) with chips (400 cal)
Second Lunch 7pm - 5 chicken thighs (500 cal), 4 slices wholemeal bread (350 cal), biscuits (125 cal)
Dinner 10pm - 2 chicken breasts (300 cal), chips (400 cal), beans (100 cal, no idea?), 4 slices wholemeal bread (350 cal), biscuits (125 cal), apple (50 cal) *usually dying by this point*
Supper 2am - bowl of bran cereal (150 cal), apple (50 cal), cookie (200 cal), 1 litre milk (600 cal)



I see allot of grain....way to much grain. Please cut out some of the grain

I see no veggies and only a sprinkiling of fruit, there needs to be more of those. Personally for fruits I use bananas (potassium is a vital and oft overlooked nutrient) blueberries (anti-oxidants!) and oranges (vitman C, I like the way they taste) as my mainstays. For veggies I vary but anything green will do and try to buy them raw (minor point)

The chips are useless, cut those out

How is this chicken prepared?

Add some nuts

I have never been a big fan of caloric beverages I try to drink only water and tea (my perchant for binge drinking aside) and yes this includes things like Milk and OJ. For you the milk is premissible because you are trying to gain weight but soda is not, take all the sodas in your house and throw them away right now.

Now I'm not saying you can't throw in a cheat every now and then (like the cookie) but to many carbs is a nightmare and I try to avoid them unless it's the morning or post workout.

I know carbs make up the bulk of your cals this will have to be countered with tuna, PB, more meat, and nuts

I notice your last meal is at 2 and your first is at 9, how much sleep do you get each night? Another key component that is oft overlooked

Adding good mass is 20% what you do in the gym, 40% eating, and 40% sleep. Plenty of idoits do bicep curls 24/7/365 and nothing ever happens.

One last thing, at my heaviest I was eating this many calories, I know its not easy.

[Strike For The South]

Vegetable proteins are not preferable when it comes to building healthy mass. You need to go carnivorous for a bigger body. Soy protein would soften down your body due to the estrogen that comes with it


And the pupil becomes the master.

Saying that I am NOT a professional, this is all knoweldge I have gained over my years of training and personal enrichment.

[Rhyfelwyr]

Are these free weights? This a typical leg extension+plus bench press split which many people follow and which no one gets results from.

-A lack of pulling compared to pushing excersises (they should be at least even)
-Lack of compound movements (Bench press is the least important of the major compund movements to begin with)
-Way to many isolation movements (this will lead to an asymmetrical physiuqe)

Simply lifting weights will not build muscle, you have to know how to utilize these weights properly or you will top out very quickly. Here is a sample of a good beginner plan

http://www.wannabebig.com/training/training-programs/wannabebig-11-an-improved-routine/ This is a great easy to follow template tailor made for beginners. I understand if you can't get to all of this equipment/get to gym and I will help you maximize what you have on hand, but I would IMPLORE you to try. There are also great warm ups and vidoes of how to do everything, this a great rescource.

Yeah, I realise this home gym isn't great. I already use the bench press at the max level, a measly 110lbs/50kg. The thing is its expensive to go to the local gym, I tried getting a membership in the summer with a student discount, but apparently my student card didn't have all the info they wanted it to, and so I was pretty much stuck. Bah!

I could probably spend some cash on more home gym stuff, but I would have to really keep it to the essentials.


Have you taken pics, Is your body better off?

Well I still don't see any signs of the skinny-fatness. One person just today said I was looking better than I had ever been before, or something to that effect. Even my family members tell me I look a lot healthier... I really looked unhealthily skinny before.


I see allot of grain....way to much grain. Please cut out some of the grain

I see no veggies and only a sprinkiling of fruit, there needs to be more of those. Personally for fruits I use bananas (potassium is a vital and oft overlooked nutrient) blueberries (anti-oxidants!) and oranges (vitman C, I like the way they taste) as my mainstays. For veggies I vary but anything green will do and try to buy them raw (minor point)

I do get some veggies, I often have a big portion of peas instead of beans with my dinner (about 50/50 split between each). Heh, I thought I was doing well with fruit, since I would not be exaggerating to say my family members do not eat 2 pieces a year. I will add more though... a banana at breakfast seems like an obvious start.


The chips are useless, cut those out

How is this chicken prepared?

Add some nuts

Well the chicken at work is KFC stuff, not great I suppose, has the crispy batter. But the stuff at home is plain skinless chicken breast, eaten cold, straight out the packet.


I know carbs make up the bulk of your cals this will have to be countered with tuna, PB, more meat, and nuts

The reason I had the carbs is because I thought they were the best thing for putting on the calories. The way I understood things was that you either vary your diet to lose fat, or to gain muscle and gain fat. Because your muscles need the energy to grow... or something. idk really. The idea of gaining and then cutting I think. I just felt I was too scrawny so I needed some weight on me fast.

My plan was to eat like a monster till I get to 12.5-13 stone/175-182lbs, and not worry about any fat gains until after that.


I notice your last meal is at 2 and your first is at 9, how much sleep do you get each night? Another key component that is oft overlooked

Adding good mass is 20% what you do in the gym, 40% eating, and 40% sleep. Plenty of idoits do bicep curls 24/7/365 and nothing ever happens.

Yeah, I'll admit I'm not great when it comes to sleep. I got just five hours last night. :shame:

But, I have consciously improved. Before I was eating well, five hours was standard. Now it fluctuates. I usually get at least six. Generally it's 6-7 about half the days, and about 8 the other days when I get to lie in. Maybe 9 if I'm really lazy and need to catch up on sleep, I get up at noon those days.

It's just difficult to find the time... by the time I've been to work, some days also to Uni, then do my workout every second evening, and it takes forever to eat with all those calories...

[Subotan]

I'm 6ft1 and weigh 8 stone, or 112lb. My BMI is a ridiculous 14.8. I know girls who are a foot smaller than me and weigh the same as me. I don't feel at all unhealthy, but am I too (as in dangerously) skinny?

[Rhyfelwyr]

I'm 6ft1 and weigh 8 stone, or 112lb. My BMI is a ridiculous 14.8. I know girls who are a foot smaller than me and weigh the same as me. I don't feel at all unhealthy, but am I too (as in dangerously) skinny?

I think frame has a lot to do with it. I don't really have a small frame, not sure what it counts as exactly, but that is why I can look so unhealthy at a not particularly low weight.

Even if you do have a very small frame, I still don't know how you're alive... :inquisitive:

[Subotan]

I feel fine. I eat loads, I cycle two miles a day and yet I'm skinny as hell. I just don't get it. It should be noted that I have a lot of muscle in my legs; I'm built as a runner.

[Rhyfelwyr]

You probably don't eat loads. I used to think I ate a lot and wondered why I was skinny... I just needed a dose of reality. When I was in school people used to joke about how I could not be fat, because all I ate was rubbish. For about two years literally all I ate wa fast food and sweets/crisps. But then when I think about it... all I ate in an entire day was a bag of crisps at lunch and one takeaway at dinner... that's not a lot of food.

[Subotan]

Well I'm not starving myself if that's what you're thinking.

Breakfast will usually be:

Porridge, two slices of toast with nutella, tea

Lunch is either two cheese sandwiches or a proper meal like pasta.

Dinner will be a main meal. Usually a rice/potatoes/chips with two veg and something meaty.

I eat a lot of biscuits, usually without chocolate, and will generally have an additional two cups of tea and maybe a little can of tonic water as a treat, or for when I'm working.

[Moros]

Well I'm not starving myself if that's what you're thinking.

Breakfast will usually be:

Porridge, two slices of toast with nutella, tea

Lunch is either two cheese sandwiches or a proper meal like pasta.

Dinner will be a main meal. Usually a rice/potatoes/chips with two veg and something meaty.

I eat a lot of biscuits, usually without chocolate, and will generally have an additional two cups of tea and maybe a little can of tonic water as a treat, or for when I'm working.
Well two cheese sandwiches at noon and two slices of toast at breakfast really is not enough. Breakfast is a very important meal. While I may eat overly much at times, 2 sandwiches is barely enough for a kiddo. Also chocolatebars doesn't really count as food.

[a completely inoffensive name]

SQUATZ N OATZ!

[Subotan]

Well two cheese sandwiches at noon and two slices of toast at breakfast really is not enough. Breakfast is a very important meal. While I may eat overly much at times, 2 sandwiches is barely enough for a kiddo. Also chocolatebars doesn't really count as food.
Oh no I'm not interested about putting on weight, I'm just wondering If I'm closer to death than I think I am. And I don't eat much chocolate.

SQUATZ N OATZ!
BIKEZ N OATZ!

[Moros]

Oh no I'm not interested about putting on weight, I'm just wondering If I'm closer to death than I think I am. And I don't eat much chocolate.

BIKEZ N OATZ!

Well at least eat some fruit, just for your health. Also I'm not talking about bulking up in your case, you won't be dying from eating this, but eating some more couldn't hurt your body or health though.

[Subotan]

I eat a lot of veggies, but yeah I should eat more fruit. It's such an inconvenient food-stuff for a freshman though.

[Strike For The South]

You need a power rack, bench, and platform. Along with weights, farily cheap on Ebay

Jesus, KFC? C'mon man

Subotan is to thin.

[Subotan]

I could always wait for the Freshman Fifteen I guess, but that would all be fat and anyway I haven't put on any weight since I went to uni back in October.

[Strike For The South]

I could always wait for the Freshman Fifteen I guess, but that would all be fat and anyway I haven't put on any weight since I went to uni back in October.

By biscuits do you mean cookies? Or do you mean biscuits?

Speak English please

[Subotan]

Cookies, but usually without chocolate, because those ones are cheaper. Things like Ginger Snaps.

[Strike For The South]

Cookies, but usually without chocolate, because those ones are cheaper. Things like Ginger Snaps.

So choclate is the deciding factor in the English Cookie-Bisicut schism?

[Ice]

Jesus, KFC? C'mon man

I think KFC actually has skinless chicken now.


Subotan is to thin.

Meh. He sounds like a typical runner to me. When I ran cross country in high school, the top runners on our team (in some cases the state) had a build and diet just like him.

[Strike For The South]

112 pounds at 6 feet is to thin. It is a healthy weight for a 5 foot female

[Subotan]

So choclate is the deciding factor in the English Cookie-Bisicut schism?
No, cookies are what you would call chocolate chip cookies. Biscuits are everything else that you would call cookies, including Chocolate Hob Nobs, Digestives, Fig Rolls etc. All except Jaffa Cakes, which are cakes, but treated as biscuits. If it looks like it could be a dog biscuit, it's a biscuit.


Meh. He sounds like a typical runner to me. When I ran cross country in high school, the top runners on our team (in some cases the state) had a build and diet just like him.
I am a long distance runner, it's true. All the runners in my old club were more heavily built in the arms though.


112 pounds at 6 feet is to thin. It is a healthy weight for a 5 foot female
Mhm, if so, how would I go about changing it?

[a completely inoffensive name]

Strike will agree with me that this video will show you how to bulk up with the right kind of chicken.

https://www.youtube.com/watch?v=gP74xUyYaoo

[Strike For The South]

Mhm, if so, how would I go about changing it?

Don't mhm me, I'm right. Eat more, lift weights, cut out some of the muscle killing cardio

I can expand on these points if you'd like

I don't mean to sound like a jackass here but I'm not very good at sugarcoating this stuff, real gains requrie commitment in all aspects of life. There is no half-point , you are either all in or all out

[Prince Cobra]

Funny thing Rhy' mentioned gaining weight. Because right now I am doing just the opposite. Two whole days in front of my computer doing important things and did not even think of having a lunch/good meal... Bite an apple here, bread there and thank bees for the honey... I've probably lost a kilo or two weight. GAH! Ladies may envy me for the ease I lose weight. That's the last thing I need, though.

So Rhy' what I am doing now is certainly not the way to gain weight...

[Subotan]

Don't mhm me, I'm right. Eat more, lift weights, cut out some of the muscle killing cardio

I can expand on these points if you'd like

I don't mean to sound like a jackass here but I'm not very good at sugarcoating this stuff, real gains requrie commitment in all aspects of life. There is no half-point , you are either all in or all out
Sorry, poor choice of words. I use "Mhm" on the internet to show understanding, not in a "Mhm, yeah whatever" kind of way.

I guess I'm in, since I just paid $70 to join my college's gym for the rest of the year.

[a completely inoffensive name]

I have a gym at my uni. But it is all the way on the other side of campus from my dorm.

[Centurion1]

ive lost 40 pounds since the end of my senior football season.............

so im at about 164 right now at 6ft1. its rotc man too much running and rucking..... the price for being able to run a 10miler is a big runners body rather than a linebackers..... *sigh*

subotan you are way too thin. like disgustingly. like my bones weigh more than you. i have buddies who did cross country in high school at my height and they were at least like 140-150.

[Rhyfelwyr]

ive lost 40 pounds since the end of my senior football season.............

so im at about 164 right now at 6ft1. its rotc man too much running and rucking..... the price for being able to run a 10miler is a big runners body rather than a linebackers..... *sigh*

Heh, so in the summer you were about 60 lbs heavier than me (half a Subotan, lol), and now I'm heavier than you. We take our dieting seriously at the .org (loss or gain)!

[Centurion1]

yeah but its all healthy. i just stopped lifting and using supplements and started running more than one mile at a time. and no american football so its been a couple months over a year.

[Subotan]

I have a gym at my uni. But it is all the way on the other side of campus from my dorm.
Mine is a two minute walk :]


subotan you are way too thin. like disgustingly. like my bones weigh more than you. i have buddies who did cross country in high school at my height and they were at least like 140-150.
:2thumbsup: I've always been this thin, and my dad is really skinny as well. (I think this is the first time ever somebody has blamed genetics for not weighing enough)


Heh, so in the summer you were about 60 lbs heavier than me (half a Subotan, lol), and now I'm heavier than you. We take our dieting seriously at the .org (loss or gain)!
I now have a new ambition; to get a "Subotan" recognised as an SI unit.

[PershsNhpios]

Listen to Strike! Not so much to Centurion!

Wonderful article, Moros! Thank you! I've gained a new kilo already. It was just a matter of change in diet and pace.

[Rhyfelwyr]

Nice work Glenn!

So close to 12.5 stone/175 lbs...

[Moros]

And meanwhile I'm losing wait and stamine thanks to exams. Which mean I barely get to do anything physical. Oh well one more week and it's over, then I'll become a rock.

[naut]

Ah weight gain. Last October-November I got glandular which broke me, dropped to 10st./144lbs. Working my way back up to 12st./170lbs. Calories a day 3000-ish is a good starting point, spread so you are eating 6 meals a day with no more than 3 hours between meals so as to avoid catabolism. Proper sleep is vital. Alcohol is best reduced, preferably eliminated completely. On the exercising front two things that are IMO not focused on enough: Squats - the quads are the largest muscle group in your body, by stimulating them you release a lot of hormones into your system - and grip strength, strong forearms and hands will allow you to gain strength all over the rest of your upper body.

Edit: Flex and stretch, get as much out of your muscles as possible, but don't overtrain.

[Rhyfelwyr]

The reason I had the carbs is because I thought they were the best thing for putting on the calories. The way I understood things was that you either vary your diet to lose fat, or to gain muscle and gain fat. Because your muscles need the energy to grow... or something. idk really. The idea of gaining and then cutting I think. I just felt I was too scrawny so I needed some weight on me fast.

Just wondering... am I on the right lines with that? Or is that not how it works?

[naut]

Just wondering... am I on the right lines with that? Or is that not how it works?
Energy intake should, as a general guideline, be 30% from protein, 30% from fat and 40% from carbs. There is some disagreement over this, but I find it works for me.

[Rhyfelwyr]

Imma keep this thread going for motivation. Glenn should keep track too here.

Anyway... today I managed 32 push ups (then 24 second set, 23 third), first time I got above average! I'm so chuffed! Yay!

And weight is bang on 12.5 stone/175 lbs/79kg, possibly peaking over.

[naut]

Imma keep this thread going for motivation. Glenn should keep track too here.

Anyway... today I managed 32 push ups (then 24 second set, 23 third), first time I got above average! I'm so chuffed! Yay!

And weight is bang on 12.5 stone/175 lbs/79kg, possibly peaking over.
You should probably test your body fat. Gaining weight is all well and good, but in doing so you should keep tabs on your body fat to make sure you are building muscle, not fat.

[Centurion1]

today i did 84 pushups in 2 minutes with my body never touching the ground and going to a position with my arms parallel. then i did 93 situps in two minutes non stop then i ran two miles around inside a blazing hot gym in 13:46.

i did bad today on my pt test a little out of shape.

[Rhyfelwyr]

today i did 84 pushups in 2 minutes with my body never touching the ground and going to a position with my arms parallel. then i did 93 situps in two minutes non stop then i ran two miles around inside a blazing hot gym in 13:46.

i did bad today on my pt test a little out of shape.

And let me guess you finished it off by shooting a lightning bolt our yer arse.

Don't show off just cos there's noobs here. :tongue2:

[Rhyfelwyr]

I'm making good progress getting higher weights on the home gym. I think I'm just going to have to go for the joining a gym route, probably still better value than buying my own stuff... at least I won't be such a noob after using the home gym. While I don't want to make excuses I also don't want to be unrealistic, so it probably won't happen for another couple of weeks due to busy-ness with Uni (the joys of final year).

I'll just go for a months membership since its not too expensive even if I can't get the discount.

I also have a new motto I shout in my head to keep me eating when I'm struggling... "feed the beast"! Makes me laugh every time, I've got a weird sense of humour...

[Moros]

I seemed to have gained 3 kg's during the exams with barely being able to do training and wth much too little sleep. Apparantly my change of diet (proteins, proteins, proteins) is paying off a lot as well. Not sure how much fat and muscle it is, but I doubt it's much fat really.

[Rhyfelwyr]

38 push ups, yay!

Plus now up to 12 and 3/4 stone, or 178lbs/81 kgs.

I'm going to die! For example for dinner I had 6 pieces of chicken from work (3 pieces on the bone, 3 smaller hot wings), then 2 skinless and far healthier chicken breasts, with chips (I'll drop them at 13 stone) and peas, then 4 pieces wholemeal bread, teabiscuits, an apple.

And now for supper.. must get through my bran cereal, an apple, 1 litre milk and a packet of crisps.

Yes I'm cheating a bit to 13 stone.

[Rhyfelwyr]

Just to show I'm not chickening out / to movitate myself, an update...

I am now very nearly 13 stone, just a couple of pounds off, at 180lbs.

To help eat more and push things in a healthier direction, I know doubled daily milk intake to 4 pints (2 and a bit litres in case they don't use pints in the USA). I also snack on nuts for extra protein, I eat half a 300g bag for a snack. Plus I doubled my fruit intake by adding two bananas, one after breakfast one after lunch.

[Strike For The South]

Is this whole milk?

[Centurion1]

have some citrus

making improvement is what keeps people going and you seem to be. you may plateau ina bit because you have made a lot of changes just keep going or increase your workout

[Rhyfelwyr]

Is this whole milk?

Yep. Is that good or bad?

My fitness is certainly improving, I can now do pushups into the 40's, and 30-odd in subsequent sets. Not bad when the first attempt all those months ago got me doing 13 max!

[ELITEofWARMANGINGERYBREADMEN88]

Is this whole milk?

Of course.


Cashews and Milk are just the thing for you Rhy. :yes:

[Strike For The South]

Yep. Is that good or bad?

My fitness is certainly improving, I can now do pushups into the 40's, and 30-odd in subsequent sets. Not bad when the first attempt all those months ago got me doing 13 max!

Good, most people reccomend drinking a gallon a day for those who are serious about putting on size

Im not joking

[Centurion1]

thats what our trainer had us doing when we were in the offseason.

just obviously split it out over the course of the day

[Beirut]

You young'uns may be trying to put it on, but some of us old farts are trying to take it off. This is the quiet time for tree killing and those Christmas pounds have a way of hanging on.

Besides an increase in exercise - weights and walking - I have been living on oatmeal stew and fruit smoothies for two-weeks and I'm ready to :daisy: kill someone. Just to make my mood worse, I've been watching Guy Fieri videos on youtube.

Eat oatmeal three times a day and tell me this video won't turn you into a screaming maniac.


https://www.youtube.com/watch?v=IPCZSx2hI_E&feature=related

Saturday! Saturday I'm making a serious cheeseburger with a mountain of hot peppers. My gift to me.

[Strike For The South]

Why would you eat oatmeal three times a day?

So. Many. Carbs.

[Strike For The South]

TTT

Have you joined a gym? How is the eating going?

[Rhyfelwyr]

I actually had my first set back recently, got a flu thing that dragged on for a couple of weeks. It didn't stop me functioning but I just wasn't up to using my home gym, and I really struggled to keep the eating up.

So I'm still at just under 13 stone.

Lest I be accused of making excuses (I'm really not), I promise now to join the proper gym within the week (probs Tuesday since I'm bust till then)...

[Vuk]

I actually had my first set back recently, got a flu thing that dragged on for a couple of weeks. It didn't stop me functioning but I just wasn't up to using my home gym, and I really struggled to keep the eating up.

So I'm still at just under 13 stone.

Lest I be accused of making excuses (I'm really not), I promise now to join the proper gym within the week (probs Tuesday since I'm bust till then)...
Stone? Could you please use a real measurement? ~;)

[Rhyfelwyr]

Stone? Could you please use a real measurement? ~;)

82kg :smiley:

[Vuk]

82kg :smiley:

lol, that is no better! POUNDS my dear man! POUNDS!

[Rhyfelwyr]

180 lbs get some google-fu!

[A Nerd]

Skin and bones! Ha ha, j/k.

On the topic of oatmeal for food, I know, way out there, put a spoonful of peanut butter in it when it's hot. Oh so yummy!

[Vuk]

180 lbs get some google-fu!

lol, is that all?! :P ~;)

[Strike For The South]

What is your routine and diet looking like?

If you are still eating "crisps" I will strike you

[Rhyfelwyr]

What is your routine and diet looking like?

If you are still eating "crisps" I will strike you

Diet is much the same but with more fruit/nuts/milk.

I admit I eat the crisps for a cheat. :shame:

But that is the only thing that isn't very healthy stuff, everything else is skinless chicken for lunch/dinner, both with wholemeal bread, fruit/nuts in evening, bran cereal and fruit for breakfast, same with an apple (and crisps!) for supper. Plus 2 glasses of milk with every meal throguhout the day for just over 2 litres, so I'm basically doing half the GOMAD thing.


lol, is that all?! :P ~;)

Never said it was a lot. :tongue2:

Still, it's not that bad it's above average. But I know much work to do...

[Vuk]

Never said it was a lot. :tongue2:

Still, it's not that bad it's above average. But I know much work to do...
lol, I am just giving you a hard time mate. ~;)

[Strike For The South]

The thrid page?

[Centurion1]

have you tried taking a protein supplement yet?

[Subotan]

Imma keep this thread going for motivation. Glenn should keep track too here.

Anyway... today I managed 32 push ups (then 24 second set, 23 third), first time I got above average! I'm so chuffed! Yay!.
Good stuff! It's great that you're improving, whilst I'm still overjoyed if I get into single digits :2thumbsup:

[Strike For The South]

Have you quit?

Are you still eating "crisps" and KFC

Make me happy and say no

[Rhyfelwyr]

Well I have cut all crap from my diet and am eating more fruit. If I'm on my break at work now I just sit and have a bottle of water, pretty sick of chicken anyway since its mostly all I eat.

On a side note, I am even struggling to eat the good stuff now. I'm not exaggerating to say it took me an hour to eat two chicken breasts (not KFC!) when I got back from work tonight. And I finish at 11 so its pretty crap when it takes me to midnight to finish my dinner, then I need a break before I eat by bread and fruit, which takes over an hour. :/

On a less positive note, I admit, I am still only using the home gym. I really intended to sign up to a proper one a few weeks ago but I got hit by a flu thing, and even had to give the home gym a break.

So yeah I was a bit ashamed to think people will think I have given up by my not reporting much in this thread, but thats genuinely just what happened. I will get round to joining the proper gym soon though... I just seem so busy with RL atm.

[Centurion1]

try varying your diet there are other good foods that arent chicken breasts your likely just getting tired of it.

[Rhyfelwyr]

It just took me 50 minutes to eat three slices of wholemeal bread. Gah!

Maybe you are righ cent, but idk, I had OCD and at the same thing every day for about 3 years and I never had this problem.

My only theories are that with this heat wave we are having and also flu I had recently may be putting me off? Plus the foods I eat are very dry... dry chicken, dry bread etc, so maybe that doesn't help.

Still. Gah! I am only getting to bed now at half three, and I must be up in a few hours to let workmen into my Gran's house. Bah!

[Tuuvi]

hm maybe the heat wave you're having has lowered the humidity and you need to drink more water? I don't know just a thought I had.

[Strike For The South]

Well I have cut all crap from my diet and am eating more fruit. If I'm on my break at work now I just sit and have a bottle of water, pretty sick of chicken anyway since its mostly all I eat.

On a side note, I am even struggling to eat the good stuff now. I'm not exaggerating to say it took me an hour to eat two chicken breasts (not KFC!) when I got back from work tonight. And I finish at 11 so its pretty crap when it takes me to midnight to finish my dinner, then I need a break before I eat by bread and fruit, which takes over an hour. :/

On a less positive note, I admit, I am still only using the home gym. I really intended to sign up to a proper one a few weeks ago but I got hit by a flu thing, and even had to give the home gym a break.

So yeah I was a bit ashamed to think people will think I have given up by my not reporting much in this thread, but thats genuinely just what happened. I will get round to joining the proper gym soon though... I just seem so busy with RL atm.

:sad:

[Rhyfelwyr]

:sad:

~:mecry:

I will sort it out...

[ELITEofWARMANGINGERYBREADMEN88]

Cashews and Milk, I'm telling you Rhy.

[Rhyfelwyr]

An important update...

I'm back in the discipline of eating well and using my home gym.

Plus a friend that moved to Glasgow has since returned to live with his parents, so now he is in town again, we tried each others gym equipment. While my home gym is obviously a machine, everything he has is freeweights. But we both agreed that we need better stuff, so we are going to the gym.

Apparently he had been waiting to get someone to go with to do that, so I'll be signing up in the days to come. What would make it incredibly awesome is that he says one of his older brothers friends is possibly also going to come to train with us. The guy is a local legend involved in all kids of martial arts stuff and he's a bit of a psycho in terms of battering half the people he sees though apparently he has calmed down a bit. Anyway, it should be fun...

[Centurion1]

only problem with lifting with others is distraction. its not a social event they are there to help spot you and encourage you. dont let your focus waver or it will be a waste. and dont try doing higher weights to impress or keep up with them do whats best for you because if they are constantly helping you actually lift the weight no one is being helped. also do your workout dont conform to theirs.

[Strike For The South]

once you join the gym report back to me what equipiment they have

I would say swear off the place if there is no power rack or platform but I guess something is better than nothing

I almost want you to find a highland games gym, those guys know mass and stregnth, and there are probably dozens in Glasgow (where you live?)

[Rhyfelwyr]

Update...

Booked the induction at the gym for tomorrow evening. In the meantime I've been round at my friends house trying out his freeweights. The funny thing is, he can beat me on the free weights, but he couldn't even do 3 reps of at the level I was doing 30 reps at on my home gym machine (which is not freeweights) on some exercises.

And a question... he says it is best to do 5 sets of 6 reps for gaining mass. I've been doing 3 sets of 10, which he says is bordering on endurance training. Is this true? I just read somewhere that 3x10 reps was the standard thing to do. I'll switch to the 5x6 tomorrow if that's better...

[a completely inoffensive name]

I took the time to walk an extra bloc today so I could burn off enough calories to justify having the second slice of chocolate cake from my dining hall.

[Centurion1]

Update...

Booked the induction at the gym for tomorrow evening. In the meantime I've been round at my friends house trying out his freeweights. The funny thing is, he can beat me on the free weights, but he couldn't even do 3 reps of at the level I was doing 30 reps at on my home gym machine (which is not freeweights) on some exercises.

And a question... he says it is best to do 5 sets of 6 reps for gaining mass. I've been doing 3 sets of 10, which he says is bordering on endurance training. Is this true? I just read somewhere that 3x10 reps was the standard thing to do. I'll switch to the 5x6 tomorrow if that's better...

3x10 is what i do now. its pretty....normal is the best way i have to describe it. like yeah your probably fine with that though you should do a max every month or so to see your improvement.

[Strike For The South]

How is this going?

Have you made progress? Or are you just another in the long line of boys who promised me the world only to tear my heart out and leave me a broken shell of a person; incapable of love


So no pressure or anything

[Rhyfelwyr]

I will admit, I haven't made the plan with going every two days. But I have been genuinely busy, between final Uni exams, moving out etc.

I will be very strict come a weeks time. :yes:

I've just been using the machines so far, like my home gym but there's a lot more of them. I have to get a special induction to free weights... is that worth it or are machines OK?

[Centurion1]

What do you mean by induction?

[Rhyfelwyr]

What do you mean by induction?

The guy basically has to show you how to use the stuff. I already know how to because I've got a friend who uses freeweights, but you have to ask for this special induction anyway.

[Centurion1]

well thats freaking annoying..... ugh get it over with so you can use the weights.

[Rhyfelwyr]

Update.

Well I have my first annoying hurdle. The last couple of times I go to do the chest press exercise, I get very bad throbbing pains shooting up my head.

I looked it up and apparently a lot of people get this problem, especially with chest exercises. It's an exertion headache caused by the blood tubes (wait... veins, thats the word) widening. And another symptom is the base of the neck feeling tight, which I also have.

It is seriously annoying, I cut my session short yesterday because of it, then felt crap all the way through work. And I still feel it a bit today. Kind of scared me actually, I don't like problems with my head. :no:

Apparently there's a thing you can get from the doctor for it, but I'm not sure if its worth going for. Some people say it just goes away. In the meantime I'm just going to avoid the chest press machine like the plague.

[A Nerd]

Perhaps you are going too heavy or not breathing correctly?

[Rhyfelwyr]

Perhaps you are going too heavy or not breathing correctly?

Yeah from looking it up breathing is often suggested as a cause of the problem, but others insist they were doing it fine. tbh I maybe should ask an instructor about my breathing technique since I don't really have/know of one.

But I'm not going to heavy becausemy muscles can manage the weights, if I just get through the pain in my head...

All this trouble over one of the machines. Gah! But it is chest press so quite an important one...

[A Nerd]

I have been told to exhale as you lift and inhale as you lower the weight. I have a tendency to hold my breath while lifting. I just thought this might be the case with you. Moderate weight that you can manage while still fatiguing your muscles might be an option as you get the breathing technique in order as well. :)

[naut]

It's from exerting effort. How are you warming up? You are probably lifting heavy, which is good, but heavy without a good warm-up, or without the required strength in the required muscles. An example:


https://www.youtube.com/watch?v=gDLXCTihVPs

You notice the nosebleed, that's a severe form of the headache you got. It's because the weight he is lifting is more than his body is used to. He can do it, but it takes a chunk of alpha-dogness to get through it.

[Rhyfelwyr]

I have been told to exhale as you lift and inhale as you lower the weight. I have a tendency to hold my breath while lifting. I just thought this might be the case with you. Moderate weight that you can manage while still fatiguing your muscles might be an option as you get the breathing technique in order as well. :)

Now you mention it I think that is what I do, I should probably sort that out...


It's from exerting effort. How are you warming up? You are probably lifting heavy, which is good, but heavy without a good warm-up, or without the required strength in the required muscles. An example:

I must admit I do not even have a warm up. :embarassed:

I just start off with the leg machines and then focus on the smaller muscle ones.

Would a warm up sort things out though? I found significantly lowering the weight on the chest press machine didn't actually solve the problem.

I'm not stuck with this am I?

[naut]

You aren't warming up?!?! Damn.

You need to be doing a solid warm-up, and then warm-down when you finish. It'll reduce your likelihood of injury and increase gains, by limbering and preparing your muscles. Rotated lunges, windmills, rotated push-ups, forward/backward/rotational chops and also you need to stretch. Like JuJuBee says watch your breathing and technique, you may be doing the exercise in the wrong way and straining yourself that way. Also, flex and stretch between sets, people may judge you as being vain, but it'll keep the muscles warm, get out that little extra in exertion and increase your gains.

[Drunk Clown]

Oh my lord....

Not breathing correctly AND no warm-ups?

Careless dude. These things are one of the most important things when you go pump some muscles.

Also do you feel this headache with all chest exercises (you are doing the machine amirite?)? E.g bench press? Incl. chest press?

[a completely inoffensive name]

I had to lift a box of books when I came home from uni. It must have weighed like twenty pounds or something. After carrying it up the stairs, I was so out of energy I had to have like 3 donuts to get all those spent calories back.

[Rhyfelwyr]

You know I still have this niggiling pain in the back of my head/top of my neck. :embarassed:

[Drunk Clown]

You know I still have this niggiling pain in the back of my head/top of my neck. :embarassed:

Take a break.

[Rhyfelwyr]

Take a break.

Yeah I'm skipping todays session. First time I've done that in ages. :embarassed:

[naut]

You know I still have this niggiling pain in the back of my head/top of my neck. :embarassed:
Do a warm-up/warm-down and stretch next time.

Also, what's your fluid intake like? Are you possibly dehydrated as well?

[Strike For The South]

diet?

[Skullheadhq]

What about steroids?

[naut]

What about steroids?
NO STEROIDS!!! JUICE IS UNNECESSARY! YOU ARE GIVING ME THE ROID RAGE SKINNY MAN!!

[Strike For The South]

What about steroids?

Well what about them?

[a completely inoffensive name]

Well what about them?

If I take enough of them, can I make 30 million dollars by swinging a bat 3 times, hitting the ball 20% of the time and then spending 5 hours sitting on a bench eating sunflower seeds?

[Skullheadhq]

Well what about them?

In response to the OP

[Strike For The South]

In response to the OP

No. Not because I have any moral scruples but at this juncture in his training it would be waste of money.

So he complains and then buggers off

Just like a scotsman

[Rhyfelwyr]

No. Not because I have any moral scruples but at this juncture in his training it would be waste of money.

So he complains and then buggers off

Just like a scotsman

eh actually I am back at it, I'm just going to lay off the chest press machine.

[Centurion1]

After i deadlifted 420 i could barely do any lifting for a couple weeks. you just have to slow down and make sure you warm up properly.

and supplements are unnecessary especially for what a normal person wants. I took creatine and other protein supplements all through high school and im not sure how great in value they were.

[Strike For The South]

After i deadlifted 420 i could barely do any lifting for a couple weeks. you just have to slow down and make sure you warm up properly.

and supplements are unnecessary especially for what a normal person wants. I took creatine and other protein supplements all through high school and im not sure how great in value they were.

You couldn't do any lifting for a couple of weeks. UR DOIN IT WRONG

Meh, I would reccomend fish oil and whey for everyone, but let's not jump to anabolics just yet

[Centurion1]

it was a max i couldn't really handle yet. i ended up straining my lower back. also i was a sophmore in high school so this was a while ago haha.

[Rhyfelwyr]

Update.

Now I started on freeweights, I've got a much better routine that one of the gym instructors came up for me. He also showed me better techniques on the machines.

He said he saw right away what gave me an exertion headache, my shoulders were too high and I was scrunching my neck muscles right up.

So I'm still at it and I've got a much more thorough regime now.

Apparently I also have good bone structure which means I should progress quickly, no idea what that means though.

[naut]

Anyone got any recommendations for whey powder that doesn't taste horrible? Every single one that I try I have to load up with so much sugar + fruit in the blender to make it passable it's starting to piss me off.

[Drunk Clown]

Anyone got any recommendations for whey powder that doesn't taste horrible? Every single one that I try I have to load up with so much sugar + fruit in the blender to make it passable it's starting to piss me off.

You'll get used to swallowing things, which taste bad.

[naut]

You'll get used to swallowing things, which taste bad.
Hey baby, you gotta buy me dinner first. :kiss2:

[Rhyfelwyr]

Just get your protein by drinking obscene amounts of milk. Much cheaper and also a huge boost when you're needing to gain weight.

So as long as you're not cutting...

[naut]

Just get your protein by drinking obscene amounts of milk. Much cheaper and also a huge boost when you're needing to gain weight.

So as long as you're not cutting...
4kg Whey, $100. 80g of protein per 100g. $0.03per gram of protein.

3L Milk, $3. 3.3g of protein per 100g. $0.03per gram of protein.

Same price. Easier and faster to consume. 130~g of whey as opposed to 2.4L of milk for 100g of protein. Plus less fat. Whey ftw.

[Rhyfelwyr]

Why do you not want the calories. Are you cutting?

[naut]

Why do you not want the calories. Are you cutting?
A) I don't want to have litres upon litres of milk in my fridge. B) I don't want the fat content.

[Drunk Clown]

What's your goal? Becoming buffed?

[Rhyfelwyr]

A) I don't want to have litres upon litres of milk in my fridge. B) I don't want the fat content.

The beast needs nourishment!

[tibilicus]

Anyone got any recommendations for whey powder that doesn't taste horrible? Every single one that I try I have to load up with so much sugar + fruit in the blender to make it passable it's starting to piss me off.

USN products. google it.

[A Nerd]

Talk to my main man Lex.

http://proteinfactory.com/shop/home.php

[Centurion1]

I just use muscle milk for my supplementary needs and was using Creatine before university but obviously stopped.....

It doesn't taste that bad to me and slug back quite a bit.