Gaining weight and muscle

I'm trying to better myself, so along with quitting drugs I've decided to try to sort myself out physically.

I look too thin for my liking, I don't want huge muscles or anything just a more athletic build. A couple of my friends go to the gym a lot and said I could join them, but it'd be pointless because I have no body fat to turn into muscle (I'm told it's due to my fast metabolism, I do eat a lot but never seem to put on weight).

I was thinking of picking up some whey protein or something like that, and eating more red meat. What else could I do to gain a more athletic build? I'd be willing to work hard and put in the hours, I really need something to distract myself with.

Thanks, guys.

 

Here is what you should do, find a picture of someone who's physique most resembles what your aiming for. Write up your stats (Height, total weight, bodyfat percentage). Write up your goals.

Absorb information like a sponge and apply it. The general idea involves eating alot of calories (enough protein) and weight-lifting heavy weights (to make your body adapt). I reccomend "Rippetoe starting strength" for a training program and as for nutrition just make a shopping list of healthy foods (eggs, tuna, chicken, natural peanut butter, oatmeal).

And yes look into getting whey protein, you need to eat big and train hard.

 

Thank you, that's given me a good idea of where to start .

 

First off, the bold part is absolute bullshit. If you eat enough you will be able to gain weight, if you don't eat enough you will lose weight. If you REALLY want to gain weight fast follow the GOMAD program (Gallon of Milk A Day). You should be able to put on 25 pounds in one month. Try to get 1g Protein for ever lb of your PREFERRED WEIGHT.

After you have gone to your preferred weight you should start cutting it down by either running, swimming, biking, or just any cardio in general. As for a workout routine you should try SL (Starting Lifting) if you have not lifted before, SS (Starting strength) If you want functional strength, or Billy Starr's 5x5 if you want functional/more volume.

If you're serious about lifting you must be able to be disciplined enough to continue month after month. If you're not, you'll end up quitting after the first month like most people who want to get in shape as a 'resolution'.

For more information click here.

 

step one: gtfo the runescape forum


Infracted.

 

I'm dedicated to this, I need to be otherwise I could return to old habits.

Haven't you got better things to do with your time?

 

i recommend getting a weight gainer to start rather than just a regular whey protein. Plus, weight gainers contain a nice amount of quality protein anyway. i recommend true-mass by BSN. Also, as long as you eat properly and drink enough water, you can hit the gym and get benefits from it no matter how skinny you are. good luck

 

I go to the gym a fair bit.

I'd recommend eating the type of foods "17ark Night" said and the protein powder that Basco12 mentioned.

However when you're doing weights start off doing 3 sets of a weight that's not too light for you. Try to achieve 8 reps in the first set, 7 in the second and 6 in the third set. If you are able to do more than 10 in the last set up your weights.

And if your trying to gain muscle / weight, don't do any cardio.

Once you gain your ideal weight and want to start toning up. Do lighter weights with high reps (still only 3 sets). Start doing alot of cardio and eating lean meats (like kangaroo meat).

Good luck.

 

Definitely pick up some whey protein. The best thing you can do to gain weight is eating things high in protein such as peanuts, meats, potatoes, pastas, etc. Basically just eat as much as you possibly can whenever you can. It's very important to focus on every muscle group. Working only biceps won't make you stronger and must also include triceps and shoulders. Also a lot of people only work their abs without working their back. This can cause problems for you later on so it's good to do squats, dead lifts, power cleans, etc. Another really important part of getting stronger is letting your muscles rest and recover. Always alternate muscle groups and never work the same ones two days in a row. Also remember if you want to get stronger and bigger, then you want more weight and less reps. Ideally, you really shouldn't be repping more than 10-12 times at once. I'd recommend setting up a online workout program for yourself to help you get a better idea.

 

I'm currently taking a weightlifting class at my school. It you want to gain weight, I suggest eating lots of meat and fish. Right after you work out, drink a protein shake. Since I started back in September, I've gain about 7 pounds of muscle. Thats not bad.

When weightlifting, try working on the smaller weights until you've found your max. For example, earlier last year I could only squat 90 lbs now I'm at 260. You get stronger every month, I guarantee.

Also when your body is sore the following day after a workout, I suggest resting that day as when your body is resting, you are actually building muscle tissue. Thus you'll gain weight and bulk up.

 

You need alot of protein, and as mentioned, protein powder post-workout, take it with skim milk 30 minutes after your workout, this time is called the "window of opportunity" as its the time your muscles are the most hungry.

But also along with protein you need a good carbohydrate and iron intake, you need vegetables as well as rice and bread and such.

I dont know about others, but with reps and such this is how it goes:

1-3 Rep - Improve Strength
4-7 - Power
8-12 - INCREASE muscle mass.

You want to aim for 8-12 reps 2-3 sets, really pushing it on the last rep.
Make sure you use proper form and proper technique, for example, contracting/exploding fast,and extending slowly, this is the best technique.

3-4 gym sessions a day, I guarentee you'll see improvements in 3 months time.

 

Erm you don't get muscle by working out fat. That makes no sense. Muscles just get bigger by causing small tears in them which tells your body to make them bigger and wa-la.

 

Although im skinny, i have an athletic build.

Eat tuna/red meats.

also drink protein shakes, these will help your muscles grow at a rapid rate.

( they are NOT sterioids, just extremley high in protein, acids. etc )

 

What are you on?

Lol that's extremely obvious. You aren't the first person to mention protein shakes.

 

There is a thread posted by someone with some replies that may be of help to you..

http://sythe.org/showthread.php?t=986456

 

squats and oats.


http://www.liamrosen.com/fitness.html

 

Thanks for all the replies guys, I'm hopefully heading to the shops tomorrow to pick up some gear .

I can get steroids, but I value my penis too much.

 

Wow. Typically lurk but I had to login to address this. The amount of broscience/overall lack of intelligence on the subject was mind blowing.

"You don't want huge muscles or anything"
That's what women say. To that my answer is, if only it were that easy. No, you will never get "huge" working out.

"You have no body fat to turn into muscle"
What is going on here. I'm not even laughing, it's more utter confusion. Are you one of those people who think muscle turns back into fat if you stop exercising? First of all, can you see all six of your abs? Can you see veins and striations across your chest and arms? Just because your arms are 10 inches doesn't mean you have no body fat. You're classified as "skinny fat". Secondly,

holy shit i cant even finish this post. I swear your trolling, you can't be that clueless about general fitness. Steroids shrink your dick? Red meat helps build muscle? Mind = full of fuck.

 

Go back to lurking.

Read the rest of the sentence. I'm just laughing at the fact of how serious you take everything.

You must be trolling. Nobody can be that retarded to take something so serious. You act like its the first time you've seen someone say that. He is obviously exaggerating. If he were to start working out without packing on some weight, then he wouldn't get very far and would also lose more weight.

LOL. Regular misuse of anabolic steroids can stop your body from growing properly including shrinking your balls and reduced sperm count. Not necessary red meat, but things high in protein(such as red meat) help gain weight. Also red meat has creatine which helps supply energy to all cells in your body including muscle. Creatine supplements are often taken to allow muscles to heal faster so you can workout more.

Just get the fuck out. He obviously doesn't know much about this subject which is why he posted a thread asking for help. Try being somewhat productive next time instead acting like an arrogant prick.

 

DeepSnow, it's cool to prove someone wrong but why do you have to be a massive dick about it? How about being someone who can educate rather than make someone feel like an idiot? I know nothing about physical exercise. I stopped turning up to school P.E lessons when I was like fourteen, and nobody I know apart from my new friends at university go to a gym. It baffles me that you expect someone with ZERO knowledge on a subject to be so... knowledgeable?

You are a complete cunt. Go back to lurking because clearly you have no idea how to talk to people, I actually kind of feel sorry for people that feel the need to have such aggressiveness when having a conversation.

That's what women say? So no man in the entire world has ever said "I'd like to get in better shape and bulk up a bit, my goal is just to get a more athletic build, how would I go about doing this?" I'm pretty sure on health fitness forums you'll find loads of people in that situation. And how can you expect someone to not get big by working out? What you just sit there and do fuck all?

I would reply to this but you stopped half way through a sentence...

Red meat was an example of changing diet to help get fitter. I couldn't get the same results with my current diet, so I was hoping to get some suggestions. The penis is susceptible to damage when using heavy amounts of steroids, such as this article suggests.

Feel free to give advice that would actually help since you seem to know so much. Prick.

To everyone else, I appreciate your replies. I've totally changed my shopping list to include tuna, steak, eggs and more vegetables. I'll be signing up to the uni gym soon and going with a couple of friends, there's this deal they have on at the moment where you get a free personal trainer for two months if you write regular reviews on their website, so I'll see if I can do something like that.