I have been trying for years to gain some mass on my scrawny frame but:
1. The more I eat, the more I shit
2. The more I work out, the more I sleep
3. The more I drink water, the more I piss
4. The more I consume supplements, the more I belch
I deliberately make fun of fat people so that they curse me with becoming overweight but even that doesn't work...
Male, late 20s, BMI: 17, sleep hours: 8-9
TC: 220K, YOE: 9
- Yahoo GloryOle@Masturbate twice daily - but never on Sundays. Worked for me - I gained 30lbs in 6 months
- Cerner XLdG63As the other lifters said you just have to eat more, assuming your lifting program is decent (nothing fancy, just consistency and progressive overload). I have the same body type and this is what worked for me.
1. Do a bulking phase where you increase your daily calorie intake by a 1000. Your meals should be protien heavy. You will most likely have to eat more than 3 meals a day to hit that calorie limit.
2. Follow a decent lifting program and do your best not to skip workouts. If you do not know anything about programming follow "starting strength" a simple and effective lifting program for beginners.
3. Do minimal cardio, I usually do no more than 15 minutes of HIIT after each lifting session.
I call it a bulking phase because it's hard to keep at for long periods of time. The cooking and eating part is really hard and time consuming. But you will make impressive gains just doing it for a couple of months and your overall apitite and size will permanently increase after each of these phases.
- Intel (⌐■_■)Eat/drink protein, lift heavy. If you want bulk in the wrong places, eat bread and sweet stuff like no tomorrow.
- Cruise Automation moccaHow many calories are you actually consuming? Hard gainers say they're eating a lot when they're only consuming 3000-3500 calories a day. That's not enough, especially if you're exercising. Eating becomes work, aim for 4000-6000 calories depending on how much you exercise. The Rock is reported to have a clean diet and totals 5000 calories per day.
- Qualcomm / Engdynasty001Cruise guy is right. If you eat clean .. chicken brocolli sweet pitatoes vegetables , lean beef, pork, it will become a chore to even consume 2500 Cals which is about 500Cal higher than an average male TDEE to increae weight. Dont stuff your face on junk . Learn to eat clean , and do weight training.
- Google cocb05You will gain if you consume more than maintenance calories and do heavy compound lifts. I too used to be very slim. Amazing what squats and deadlifts will do to you.
Unless you’re logging your consumption and lifts, I simply can’t believe you. :)
- Apple / EngHousesR$moreStep 1: Costco membership
Step 2: Costco size Crisco
Step 3: die from heart attack
(Note the serving size)
- when i came to US i wad 138 lbs, now i am 170. sth with US feed that makes u fat. Well aging as well.
- Amazon im42There isn't any hidden formula for this other than the well known calories in - calories out. These correspond to diet and exercise - again known by everybody.
Where people often get it wrong is in the details. Like they may be actually eating the wrong stuff, or too much/little of it. Or perhaps not doing the right kind of exercise or the right amount. Or perhaps they are not consistent on one or more of the above.
If you are serious about changing your body, you really gotta start logging everything about your diet, exercise and body measurements - the first two on a daily basis. There are a number of apps that make this relatively easy to do and some will help track all 3 of these. I can guarantee you, you will find the root cause of your problem this way and can then work on filling in the gap effectively.
PS: And no, don't try to gain weight by drinking alcohol or eating sugar/bread or something unhealthy - it may look like it can work, especially initially, but it is really the shittiest advice anyone can give to become healthy.
- Not really. With a little meal planning and prep, you can find healthy, high calorie meals. I spend maybe 1-2 hours a week on it. Once you have a better eye for it, it doesn’t even really require planning. The gym is the real time consumer, but since that’s a hobby I compete in, it’s a labor of love.
No, I’m not going to write you a meal plan for free. But Google has endless resources on this. No excuse not to avail yourself of them.
- I’m a competitive bodybuilder on the side. Eat more. Keep a food journal and continuously increase calories until you start gaining. It is LITERALLY that simple. You are not a special snowflake who is exempt from the laws of physics.
- @twitter: bluntly? I like looking good naked. To a lesser degree, it’s about setting goals and working my ass off to achieve them. Be good, look good, feel good.
And you’re oversimplifying metabolism a little bit in this context but I’m going home and shouldn’t debate whilst driving. Maybe later. Cheers bud!
- I had the same problem. Then I learned that I was simply taking it too easy in the gym.
Lift heavy, lift aggressive, be a BEAST. Do 3x3 or 2x6 reps.
Start with your arms and shoulders and focus hard on that, it will give you quick results that gives you motivation to move over to the better lifts (squats, deadlifts, bench).
Don’t stay in the gym for more than 45 minutes.
This is not advice for a pro lifter obviously, but for someone that is struggling to gain and is starting to lose motivation.
MOST IMPORTANT: BE AN ANIMAL, BE A BEAST. Get into your own zone and ignore others.
Also, don’t ever do doping.
- The idea of using 3x3 is to lift heavier so you teach your body to handle more weight. You get really strong and explosive this way.
It’s also much easier mentally and more rewarding since you actually notice quick gain in strength.
You can then use that strength to go back to 2/3x6 or with much heavier weight to build mass.
This is not advice for a professional but for a beginner that just needs to keep the motivation up and FEEL that something is happening.
- Akamai Technologies maaarsSame here 5.11 at 140lbs...just bought optimum nutrition serious mass to gain weight. its been two days. Lets see results after a month!
- Microsoft mvProgrmrMore weight, less reps bro. You have to reach muscle failure in 8 reps. That’s how you know you’re lifting heavy enough to gain muscle mass.
- I had same problem. People are right about counting calories, but if you’re too lazy to do that like me, my tips are:
1. Eat a big breakfast. Eggs, bagels and cream cheese.
2. Don’t sleep late. Too much time between dinner and bedtime burns calories. You’re about to sleep 8-9 hours so your body needs the food in your belly. Doesnt mean you should eat right before sleeping though, because that’ll lead to heartburn.
3. Eat lots of ice cream.
4. Don’t ever go hungry.
- Lyft / EngDamn SonI had trouble gaining weight for the longest time. The biggest problem was not eating enough. I’d eat until I was full, to the point I was nauseated or even throwing up. Struggled to keep food down for years. Turns out I have a bunch of food allergies, including whey protein which always gave me the shits. My new diet enables me to eat as much as I want and pack on the pounds.