Gaining weight and muscle

[Solidddd]

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.

I'd be willing to bet a good amount of money you're from /fit/, don't deny it either, I'm not saying it in a negative way.

But op, for the most part if you actually want to do it, then eat like crazy, if you're naturally skinny then don't worry about getting fat. Just eat a ton of food. Aim for stuff high in protein (try to get like 1.5g/bw a day if youre trying to gain weight) and just stuff your face full. After weightlifting, even if youre not hungry, eat some food. Eggs, oatmeal, and chicken breast are good staples. Everything you eat should also have some benefits to it, like don't think getting calories from coke is still okay lol. Drink tons of water too.

You could half ass it and do some bodyweight exercise and occasionally curls and stuff but that won't get you great results. If you want to take it serious and actually have impressive gains then get on a good weightlifting program (make sure it has deadlift, squat, and benchpress) and actually stick to it and follow it well. You can alter it a little if you feel certain muscles are lagging behind. You'll probably want to add in ab isolation's too if it doesn't have them, because everyone is obsessed with abs lol.

If you eat enough you'll gain weight, and if you properly weightlift the weight will mainly be muscle. You will end up gaining a bit of fat no doubt, but if your metabolism is as fast as you're claiming I doubt it will be a large problem. You can always cut if you feel the need too after you gain the muscle mass you want. Cutting is just eating at maintenance or up to 500 cals below and doing cardio/weightlifting to lose fat.

Good luck!

 

[Syd]

You should consider uploading picks of your progress dude.

 

[arr0wblast]

If your planning on taking a substance to improve the amount of weight and protein intake i highly suggest whey protein (isoflex is the best)
ive been using that. 100% creatine powder NOT pills is also a good option

 

[Chris.N]

Hit up a local gym start to run swim eat healthy and most important sleep well and eat allot drink loads of water Choose a weight that will allow you to do about 8-12 reps per set.

Also change your exercises make variations and dont think u will see result in 1 month

 

[Meloman]

Drinking Sobes actually help me gain weight for training.

 

[Fruit]

Depending on how serious about this you are you need to take these things into consideration. You need to CUT out most if not all of your worst nightmares, which is looks like alcohol and drugs are up there. But, we're talking soda, candies and sugar too. If you're looking to gain more of an athletic build and not have "huge" muscles you should look into this type of deal (depending on how many days your "friends" go to the gym you have quite a few options.)

About an hour before you hit the gym you need to have a balanced meal;
1/4g of Protein for the target weight you're aiming for.
1/4g of Carbs for the target weight you're aiming for.

30 Minutes before my workout I take "Jack3d" which is caffeine and I3 combined to actually make me have the energy to workout, I mix that with a Creatine Monohydrate.

Immediately post-workout I take "Dark Matter" which is a very fast absorbing muscle growth accelerator.

Also, at your next scheduled meal (dinner/lunch) following your workout you're going to want to do the same ratio of protein and carbs as your pre-workout meal.

About Whey Protein, I take 2 shakes per day mixed with water or milk. This will help you gain mass, but you will most likely need to cut the fat at a later date.

You should also be taking pills daily; mine are as follows.
Vitamin C - 1 Pill per day
Prime Stacked (Muscle Pills) - 2 with Breakfast and dinner.
Generic Multivitamins - 2 per day.
Fish Oil + Vitamin D - 3 per day.

These help build an immune system and overall just a healthier body.

WATER - this is your main source of liquid, you should be drinking 4 liters depending on if you are currently taking creatine. 2 Liters if you're not taking creatine.

Fiber - Do not overlook fiber. Frosted Mini-Wheats and Daily Fiber bars will give you 60-80% of your daily fiber intake needed, the rest you should get from your meals.

Your actual lifting schedule should be very basic considering you haven't been doing this too long from the looks of it but, I'd be willing to say this would be fairly decent for you;

Everyday-
Cardio - 1/2 Mile for warm-up.
Cardio - 1 Mile for post-workout.
Abs - Gorilla Swings, Plank, Crucifix, Crunches, Bicycle, Decline Sit-Ups, Russian Twists.

3/4 Day workout.

Day One - Quads/Hams/Calves
Back Squat
Front Squat
Front Leg Raises
Cleans (Do not do Power Cleans if your gym does not have bumper plates.)
Calf Raises

Day Two - Chest/Arms/Triceps
Hammer Curls
Wide-Grip Bench
Dumbbell Incline
Dumbbell Tri-Extension

Day Three - Back/Lats
Deadlift
Hex-Deadlift
Chin-Ups / Pull-Ups
Close-Grip Lat Pulldowns
Wide-Grip Lat Pulldowns
Seated Cable Rows
T-Bar Rows
One-Arm Dumbbell Row

Hope this helps, took me awhile lol.

 

[Gonzo Joe]

^ That was exactly what I was after. Thank you VERY much. Don't think it's going to waste, I have learnt a lot from this thread, and I hope others have too.

 

[Fruit]

You're welcome, I use to play tons of sports in high school and since college I've been slacking. This semester I came back two weeks prior to the start of it and have been working out everyday. You'll want to have a set schedule of when you eat and when you workout too since its usually not too good to differ the times dramatically. Also, when I was talking about cardio only do a half mile if you're sprinting/running. IF you're going to be using stepmasters or whatever the girls use/bicycles you'll want to do 20-30 minutes of cardio. If you're serious about this though it'll be tough for a week or two before your muscles get used to being worked on. Remember, recovery is very important while lifting and you should mostly be relaxing after working out.

Also, on your sets depending on what you are aiming for a good starter point is 5 sets of 5 reps (25 total reps), but sometimes you'll want to do 4x12,10,8,6 (8/6 being your best sets). Or if you're going for power you want to do 15,10,5,until fail. So your last set you should be doing anywhere from 5-15+ reps.

The most important thing is, YOU need to want to do this for yourself, not for anyone else or inspite of anyone. That might give you the motivation to do it but, you need to believe in yourself that this will better your lifestyle dramatically and will have a more successful career etc.

 

[Infamous Arts]

alright, you sound like your dedicated now all you have to do is make it happen. Try cut out junk foods and fast foods since sugar stunts your muscle growth when you work out. Try gain weight, but by eating good things. Example: Try eat lots of Tuna, Red Meet, Carbs, etc.

When your doing dumbbells try do a heavier weight but less repetitions. After working out have a protein shake and eat. This worked for me .