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...
Suggestions pleaseđ«đđ
Male, late 20s, BMI: 17, sleep hours: 8-9
TC: 220K, YOE: 9
comments
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.
Unless youâre logging your consumption and lifts, I simply canât believe you. :)
Step 2: Costco size Crisco
Step 3: die from heart attack
(Note the serving size)
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.
No, Iâm 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.
That is how ridiculous you sound. Chill.
And youâre oversimplifying metabolism a little bit in this context but Iâm going home and shouldnât debate whilst driving. Maybe later. Cheers bud!
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).
Donât 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, donât ever do doping.
Itâs 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.
https://www.bodybuilding.com/content/28-laws-of-lifting-for-muscle.html
1. Eat a big breakfast. Eggs, bagels and cream cheese.
2. Donât sleep late. Too much time between dinner and bedtime burns calories. Youâre 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 thatâll lead to heartburn.
3. Eat lots of ice cream.
4. Donât ever go hungry.