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| Tweet Topic Started: Sep 13 2013, 12:23 AM (759 Views) | |
| SSJ | Sep 13 2013, 12:23 AM Post #1 |
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Last year around this exact time, I was working out every day 5 days a week. I'm naturally pretty skinny, but I can put on lean muscle rather easily. That said, I'm underweight for my height, and I physically cannot figure out how to gain. I'm 5'5 112 pounds right now, and the most I've ever been is 116. Now to continue the story, I only began working out again recently in hopes of putting on 10 pounds, but I never can. Even when it seems like I have gained a lot of muscle, my weight barely changes. The funny thing is I eat quite a lot too, and my caloric intake should be higher than the calories I lose. I want to gain 10 pounds, but I want it to be lean muscle, and not fat. Any tips on how to do this? I've tried protein supplements, eating more meat, eating more in general, and I never get the results I want. |
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| Master Gohan | Sep 13 2013, 12:26 AM Post #2 |
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5'5 112 seems just right to me. I don't think thats underweight at all... I think you are just looking at those people who work out everyday and that is why they are weighing much more than you. I don't think you should aim to gain more weight, just aim to get stronger while working out. If you start gaining muscle that way then you'll start seeing a difference. You have to keep at it for awhile though, don't be like me and expect to lose/gain 10 pounds within 3 days. Plus, you have a fast metabolism or whatever. I used to have the same thing, I was eating extremely unhealthy like mcdonalds a lot and hamburgers and I never gained any substantial amount of pounds. Then I did start gaining weight, so I had to stop. Guess I messed myself up. Edited by Master Gohan, Sep 13 2013, 12:27 AM.
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| SSJ | Sep 13 2013, 12:28 AM Post #3 |
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My body fat percent is only like 6% though which is well below average, even though it doesn't feel that way. My goal is to be around 120 to help with golf and hockey. |
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| Master Gohan | Sep 13 2013, 12:29 AM Post #4 |
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I am no expert, but I would think working out a couple of times a week would get your goal. Can't be in 1 week, might take you a couple months, but you need to start somewhere. |
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| * Light | Sep 13 2013, 12:30 AM Post #5 |
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Work out your caloric maintenance (the amount of calories you eat a day which keeps you at your regular weight), you can find online calculators which give you a rough estimate. Eat at a surplus, I recommend one of 500. For example your caloric maintenance is 2500, you should then eat at 3000 calories a day. Try and get 0.80 grams of protein per pound of lean body mass, at least shoot for this anyway. I tend to split my nutritional intake into 40 % carbs, 40% protein and 20 % fats. While filling your nutritional quotas, I recommend the weight program "Starting Strength". You'll need a barbell and access to a gym, if these are things you don't have I imagine you can clever calisthenics workouts online, this is difficult though. Don't worry about being too strict, as I'm poor at the moment I mainly eat spaghetti out of the tin and porridge, doesn't make a massive difference. |
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| SSJ | Sep 13 2013, 12:32 AM Post #6 |
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Yeah I know. I tried this before during a six month period and I only went from about 105-110. Not such a huge gain.
Wow you are quite the expert . Thank you for this info! |
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| Buuberries | Sep 13 2013, 12:35 AM Post #7 |
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No
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Light p much said some of the things I was going to post. What's your current workout routine like? |
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| daman | Sep 13 2013, 12:36 AM Post #8 |
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I am guilty sorry everyone. RIP Emile Griffith. Jeremy Kyle is a prick. go make sumin of urself
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Eat as soon as possible after working out. Also are you doing a lot of cardio? If you are cut it down a bit (not saying to do none though....definitely should warm up before lifting). Are you actually tracking how much you eat in terms of calories? Do that to see if you really are eating as much as you think. If you're not gaining eat an extra 500 calories a day. Keep increasing if you go a couple weeks with no results. I'm guessing you'll need to eat about 4000 calories a day, not sure. There are calculators for weight gain online so that could give you a number to start on. Also the biggest thing is to spread out your food. Eat a small meal every 2 hours, as this way your sugar levels won't peak as much so your metabolism will be stay at a lower, more constant level. A small meal could just be something like a peanut butter or nutella sandwich. Frank Shamrock said this, as did my uncle (I'm skinny naturally and so was my uncle but now he's about 205 pounds....although he says he used to throw up every night lol....but Frank Shamrock never said that so it's probably fine). Also out of interest how do you know your body fat percentage? |
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“Making weed illegal is a little bit paranoid, don’t you think? It’s like saying God made a mistake, you know what I mean? It’s like, you’ve got the whole world and Earth and all its holy creations, right? And God is like, Hmm, lookit, my whole world in all its holy ways, and he’s like, Oh-my-me-oh-sh**, I left weed in here. Yeah right, I left weed in here. Oh, shouldn’t have smoked that joint on the third day.” -Nick Diaz, MMA hero - more quotes- http://www.mmasentinel.com/2011/10/the-best-nick-diaz-quotes/ Spoiler: click to toggle Spoiler: click to toggle The greatest MMA LHW in history?
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| SSJ | Sep 13 2013, 12:40 AM Post #9 |
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Basically one hour a day of weight lifting. I do lower body one day, upper the next. I work on core every day though.
I'm not doing cardio yet, but I will be doing some once hockey season starts up. I don't count calories, but based on estimations I'd say I'm around 3000 calories per day. And at school we have these machines that pick up some electricity within your body, and when you enter your height, weight, age, etc, it tells you your fat percent. |
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| Buuberries | Sep 13 2013, 12:41 AM Post #10 |
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No
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what are your reps and sets? also do you do a split routine or what? for how long do you rest each muscle group before the next workout? Edited by Buuberries, Sep 13 2013, 12:42 AM.
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| daman | Sep 13 2013, 12:42 AM Post #11 |
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I am guilty sorry everyone. RIP Emile Griffith. Jeremy Kyle is a prick. go make sumin of urself
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Estimation isn't good enough! Try to get as good a calculation as you can. Also 3000 isn't much if you have a fast metabolism. I gotta eat more than 4000 to not lose weight when I'm working out 4 days a week (which I'm not right now). |
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“Making weed illegal is a little bit paranoid, don’t you think? It’s like saying God made a mistake, you know what I mean? It’s like, you’ve got the whole world and Earth and all its holy creations, right? And God is like, Hmm, lookit, my whole world in all its holy ways, and he’s like, Oh-my-me-oh-sh**, I left weed in here. Yeah right, I left weed in here. Oh, shouldn’t have smoked that joint on the third day.” -Nick Diaz, MMA hero - more quotes- http://www.mmasentinel.com/2011/10/the-best-nick-diaz-quotes/ Spoiler: click to toggle Spoiler: click to toggle The greatest MMA LHW in history?
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| SSJ | Sep 13 2013, 12:45 AM Post #12 |
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I start light, and increase the weight while lowering the reps. Eg: Bench: Light Weight 10 reps Medium Weight 6-8 reps Heavy Weight 3-5 reps I rest one day, plus the weekend. Like this: Mon- Upper Tues- Lower Wed- Upper Thurs- Lower Fri- Upper
Meh I guess I will start counting. |
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| Master Gohan | Sep 13 2013, 12:46 AM Post #13 |
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Why would you want to eat more calories? That would just make you fatter, not gaining muscle. |
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| * Light | Sep 13 2013, 12:49 AM Post #14 |
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Yo
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To build muscle you need to be in a surplus. Some people can change the composition of their body while eating at maintenance, but this is a long and arduous process and usually only really applicable to those who carry a little extra mass. |
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| daman | Sep 13 2013, 12:50 AM Post #15 |
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I am guilty sorry everyone. RIP Emile Griffith. Jeremy Kyle is a prick. go make sumin of urself
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Leave this thread. Now. Spoiler: click to toggle Also just gonna say....12 reps>10 reps. |
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“Making weed illegal is a little bit paranoid, don’t you think? It’s like saying God made a mistake, you know what I mean? It’s like, you’ve got the whole world and Earth and all its holy creations, right? And God is like, Hmm, lookit, my whole world in all its holy ways, and he’s like, Oh-my-me-oh-sh**, I left weed in here. Yeah right, I left weed in here. Oh, shouldn’t have smoked that joint on the third day.” -Nick Diaz, MMA hero - more quotes- http://www.mmasentinel.com/2011/10/the-best-nick-diaz-quotes/ Spoiler: click to toggle Spoiler: click to toggle The greatest MMA LHW in history?
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