best way to get big in 4 weeks?

[biturbomunkie]

hello,

i have about 4 weeks till school starts again and i'd like to gain as much weight as possible. i'm 5' 11" and was 133lbs in summer '07. now i'm about 145lbs and would like to gain an extra ~20lbs. i understand that realistically i can't expect to gain much in 1 month as it took me over 4 months to gain ~12lbs. i'm hoping that; however, i'll get better results in these four weeks since there's no stress from school.

what i eat/drink:

290-350 cal every 3-4 hrs (beef/grilled chicken breasts/fruits/cheese/pasta/peanuts/protein bars/etc.)

~1/2 gal of red cap organic milk everyday (my bod seems to recover much faster since i started drinking milk again)

1 bottle of chocolate milk after workout

(taking a break from muscle milk since i had been drinking that for 3+ months, stopped eating hard boiled eggs cos i'm getting tired of them.)

what i do:

upper body (including tri/biceps) followed by an 1.5mi run. rest 2 days.

lower body followed by an 1.5mi run. rest 2 days.

TIA. :)

[Mord]

Not a clue, I've been trying it for ages, if I exercise it all just melts away and i turn into a curveless twig, if I don't exercise I don't have the appetite to eat enough to gain weight.

[biturbomunkie]

have you tried drinking milk? i think i gained 3-4lbs in 2-3 weeks from drinking milk. :)

[Abstract]

Stop running, buy a comfy chair, drink more beer, and hire some DVDs.

[biturbomunkie]

you see, i used to run 5k every other day. if i cut any further, i'm afraid i won't be able to catch a thief on the street. :o

[zakatov]

Serious post:

STOP RUNNING! It's eating up all your muscles

MORE WEIGHT TRAINING: 3-5X a week, and SPLIT IT UP, 1-2 body parts at a time.

EAT MORE: to gain weight you need tons of complex (and simple) carbs and protein (and fat). And add pre-workout meals of 30-40g protein, 20g of complex carbs; post-workout meal of 30-40g protein, 30g of simple carbs.


Simple as that

[dmr727]

World of Warcraft

[Much Ado]

have you tried drinking milk? i think i gained 3-4lbs in 2-3 weeks from drinking milk. :)

I used to drink masses of the stuff until i realized that it made me smell like a dog :D

From the sounds of things you're doing plenty. Of course, it all depends on your body type (http://en.wikipedia.org/wiki/Ectomorph) as well. You can't force yourself to put on too much weight in too little time. And eat carbs, or you'll end up on the Atkin's diet ;)

[dcv]

Move in with my mother :D

[leekohler]

Serious post:

STOP RUNNING! It's eating up all your muscles

MORE WEIGHT TRAINING: 3-5X a week, and SPLIT IT UP, 1-2 body parts at a time.

EAT MORE: to gain weight you need tons of complex (and simple) carbs and protein (and fat). And add pre-workout meals of 30-40g protein, 20g of complex carbs; post-workout meal of 30-40g protein, 30g of simple carbs.


Simple as that

Yep- running will tear off weight like crazy. Lift weights correctly (get someone to show you, like a trainer) and eat!

[Abstract]

Marry an Italian woman who can cook.

[MrSmith]

Oh, dear... Why do you want to be bigger? I used to be like a rake until I was in my mid-20s. Then the weight just piled on. Now I'm embarrassed with clothes. You don't know how lucky you are. God has a design for your body. Don't screw with it. Girls will like you more for your personality (or pant package, if my email is to be believed) than your waist and stomach measurement. Trust me. Find something else to worry about.

[MarkCollette]

That two day rest thing sounds excessive. And if you can't catch a thief in a single mile, then you need to work on sprinting, not long distance :) Also, you might want to try to do some of you upper body and some of your lower body in the same day, and then after your one day of rest, do the other parts of your upper and lower together.

[jimN]

Keep running and stop trying to put weight on. Running will help your aerobic fitness and whilst you're young enough, help build lung capacity that will stay with you for life. Any weight that you put on will require constant maintenance to avoid it turning into flab. Find a sport to play and train for that rather than doing pointless vanity weights.

[biturbomunkie]

Oh, dear... Why do you want to be bigger? I used to be like a rake until I was in my mid-20s. Then the weight just piled on. Now I'm embarrassed with clothes. You don't know how lucky you are. God has a design for your body. Don't screw with it. Girls will like you more for your personality (or pant package, if my email is to be believed) than your waist and stomach measurement. Trust me. Find something else to worry about.

good question. i guess i'm not satisfied w/ my small... ... ummm... body frame. if i put a skirt on i'll probably look better than andrea jung (http://www.apple.com/pr/bios/bod.html). :o

but really, i started strength training for martial arts. but i guess after seeing the bigger dudes at the gym, i kinda wanna have thick arms and broad shoulders too.

[foidulus]

a Ramen Noodle dessert (http://www.recipezaar.com/83243) topped with a fried twinkie. Provided you don't vomit afterwards, should provide lots and lots of calories.

[MrSmith]

good question. i guess i'm not satisfy w/ my small... ... ummm... body frame. if i put a skirt on i'll probably look better than andrea jung (http://www.apple.com/pr/bios/bod.html). :o

but really, i started strength training for martial arts. but i guess after seeing the bigger dudes at the gym, i kinda wanna have thick arms and broad shoulders too.
So AJ is a man just like you.:D My point is... why? Why broad shoulders, wide whatever? You think anyone's going to be impressed?

I'd give anything to be skinny again.

[wongulous]

You'll have to eschew the cardio for a heavy-as-hell 5-day weights split (I repeat: STOP THAT CARDIO.) and you'll also have to really work at eating. If you eat 300 calories every 3 hours, that is still only 2400 calories per day! Nowhere near enough for your target weight man. Try to get 3500+ calories a day. You can lower your protein to carbs/fat ratio, just so long as you're eating at least 170 grams of protein per day.

You sound like you have a good idea of how to eat already. Everyone knows how to eat carbs, but protein... that gets tedious! Milk, chicken breast, tuna, cottage cheese, and steak should be as much of your diet as possible. If that's not enough, then go to the whey protein shakes like you mentioned.

It's not a magical concept, it's called a bulking phase. Do one! Though you should try to make it 3-4 months if you want some real lasting results and not to look like a twig. You have a while left before summer anyway, so you may as well bulk.

[MrSmith]

☝ and try not to burn any calories by taxing the heart into beating. What a waste.

[ccwilli3]

Yep, you need to eat way more. I don't know what a half gallon of milk is, but it sounds like you are still under 3000 calories a day. If you are working out everyday and eating well with the intentions of 'putting on weight', you need to be eating 4000-5000 calories of the food required to bulk up (lean meats, proper mix of carbs/protein/fats, etc). Depending on your age and your avg heart rate during your workout, you are probably burning more than you are taking in!

Chuck Liddell supposedly has to eat 4700 calories a day just to MAINTAIN his weight at 205. If you are trying to bulk up and you are working out frequently, you really need to eat more. Cut the running back too, you'll never put on weight doing that. Run/bike/elliptical to warm up and get blood flowing, then go hit the weights! You aren't trying to run off the food you ate, you want that food input to be there for recovery from your awesome workout. Tear the muscles down and let them build back up. Alternate body groups on different days so tired muscles can recover and rebuild.

It will be difficult at your size to put on 20lbs of weight in a month but doing what has been mentioned here and by others should get you on the right track.

[combatcolin]

Reminds me of that episode of South park , where Cartman keeps knocking back those weight gain drinks and lards out.

BEEFCAKE!

[Les Kern]

Alternative: Eat 4-5 small, healthy meals a day (Diatetic diet is a good start), get plenty of rest, and let your body do what it was designed to do... what your genes say it MUST do. And if that's not good enough to impress who you're trying to impress, screw them.

[juanster]

yeah muscle milk doens t work really well to gain weight, it's a low carb protein shake, i actually use muscle milk to lose weight, try a high carb protein shake too, stop running so much and you are doing wayyyy too little weight lifting if you wnat to grow, the amount of weight lifting you are doing is almost as much as you should be doing to mantain muscle mass let alone build...

[Schtumple]

I love all the pointless but witty comments in this thread :D

[ntrigue]

An initial rule of thumb would be to consume 1.5 gram of protein for every kilogram of your destination weight. In US terms eat 175g protein everyday. Try to increase fiber intake and complex carbs especially in the same meal as the bulk protein.

As stated you need to stop by GNC and get into a shake 2+ times per day. They have Weight Gainer 1800 (mix with milk) that you should use instead of glasses of milk.

You do have to hit the gym more frequently:
Monday: Back/Lower Body/ABS
Tuesday: Triceps/Chest/ABS
Wednesday: Rest
Thursday: Biceps/Shoulders/ABS
Thursday: Dead Lift/Squats/ABS
Friday: Rest
REPEAT

Pickup The Abs Diet (it's bright orange) unlimited excercises and their proper techniques.

[biturbomunkie]

thx for all the responses. i'm seeing quite a few of you suggesting me to go to the gym more often. perhaps i should have been more clear, but i do hit the gym at least 3x a week (one rest day between ea workout, thus the two rest days in total between ea body group workout).

in any case, i thought i was supposed to hit the gym no more than 3x a week since i'm an ectomorph/mesomorph, meaning i should focus on eating and recovery, rather than stimulating the muscles at the gym. :confused:

[juanster]

thx for all the responses. i'm seeing quite a few of you suggesting me to go to the gym more often. perhaps i should have been more clear, but i do hit the gym at least 3x a week (one rest day between ea workout, thus the two rest days in total between ea body group workout).

in any case, i thought i was supposed to hit the gym no more than 3x a week since i'm an ectomorph/mesomorph, meaning i should focus on eating and recovery, rather than stimulating the muscles at the gym. :confused:

you are right to a point, you should be resting and eating lots but you must also workout really hard, each muscle group should be rested for 2 days, this doen t mean you don't go to the gym that day it just means you work on a different muscle group, also one day of no gym is recommended for muscle mass bulking..

[Abstract]

Can you really broaden your shoulders by gaining weight? It's probably the width of your frame that'll be the limiting factor. You'll get a bit broader because of the weight, but not much, and not in a good way.

However, I do understand how you feel. I eat a lot and never get fat. I've never been a big guy. One time, I was around 5'10" and 175 lbs/80 kg, which made me look huge......for a Chinese guy. For some reason, I look just as big as guys 20 lbs heavier. By looking, I can't tell the difference between us. I guess that's why I'm happy with my weight.

Now I'm 5'10" (duh!) and around 158 lbs/71 kg, but can bench a lot when compared to other guys who tell me they're 80 kg/175 lbs.

Anyway, I can understand why you want to gain weight. It's probably not to look big, but rather, it's to look bigger and "appear" not wimpy.

Good luck with that.

[Keebler]

good question. i guess i'm not satisfied w/ my small... ... ummm... body frame. if i put a skirt on i'll probably look better than andrea jung (http://www.apple.com/pr/bios/bod.html). :o

but really, i started strength training for martial arts. but i guess after seeing the bigger dudes at the gym, i kinda wanna have thick arms and broad shoulders too.

the wrong reasons! The guy who runs our fitness place is a 3rd degree black belt. he's about 5'5" at the most, weighs 145 and can kick some serious booty.

you know what's more impressive than big shoulders and huge arms?

core strength and flexibility. you focus on that and people will want to be like you. you'll have tremendous control over your body too.

screw the heavy weights and work on your core. you'll still gain muscle, but will more fit than ever.

i'm only 5'2" and that's what i'm working on..

good luck,
Keebler

[Rodimus Prime]

I will be the first to say you are not going to gain weight. MAYBE a few lb.

I am 6'4", 25 and have a weight 155-157 the past 4 years. The 4 years before that I was 6'4" and 150 lb. I am thinner than you are. My current BMI is lower than yours. Heck when you where at 133 your BMI was about the same as my current BMI. The reason I am using BMI to compare is because I so have a few more lb on me because I am taller and it is a good number to use to compare out thin we are.

I have tried to gain weight by working out. I think I put on a lb in 3 months of lifting weights. Now my mussels did become more more toned and defined but I just do not put on weight.

You are 20 years old. Enjoy not having to worry about your weight and being fat. Just stay fit.

[killerrobot]

I keep getting these emails that say by taking these Vi4gr4 pilz that you'll gain a few inches in a few weeks. I send you the link if you want.

EDIT:
Oh, we're talking about weight training....

The scary thing about weightlifting/body building is that many people sacrifice their health to gain more muscle.
Don't do that. Also, getting big doesn't happen in a few weeks unless you're taking steroids. If you want to get big, you've got to stick with it for a long time. Keep doing what you are doing now and look at yourself in another year.

[Jade Cambell]

When I read the title of this thread, I thought you were asking how to become famous in four weeks.

1. Find a relative of yours who either is, or is in contact with a big executive in the film industry.

2. Use that person to audition for an agent.

3. Get cast in stupid films that need bad acting.

4. Get paid a lot, and possibly even get pushed forward by Spielberg.

[juanster]

the wrong reasons! The guy who runs our fitness place is a 3rd degree black belt. he's about 5'5" at the most, weighs 145 and can kick some serious booty.

you know what's more impressive than big shoulders and huge arms?

core strength and flexibility. you focus on that and people will want to be like you. you'll have tremendous control over your body too.

screw the heavy weights and work on your core. you'll still gain muscle, but will more fit than ever.

i'm only 5'2" and that's what i'm working on..

good luck,
Keebler

I am a Muay Thai and MMA fighter/instructor, i am 5'7 and I walk around at 215 lbs, to fight for Muay thai i go down to 175 for mma to 185, but this is not what the guy is looking for, and for whoever said "stop running? thats just stupid? " have you been reading what the guy's goal is? I don t think you have, you should do some cardio always, but if you keep running as muhc as you do you won t get any big weight increase not 20 lbs that s for sure, your goal is also a bit unrealistic but i do beleive if that's what you want to go for, go for it, training hard, eating properly and decreasing the amount of cardio (yes decreasing, no not stupid) will gte some weight on you, not necessarily what is better or healthier for you but to get what you want that's the way to go...

P.S: i do agree with some of the guys here though, i don't think you should be trying to gain more weight, i would say stick to running and own body weight exercises (push ups, pull ups, dips, squats and such)but i know tahst not what you wnat thats why I have said what i ve said..

[biturbomunkie]

Can you really broaden your shoulders by gaining weight? It's probably the width of your frame that'll be the limiting factor.

you see, i wondered if i could ever overcome genetics, too. my personal trainer (he's gone now) just told me to keep eating and lifting.


Anyway, I can understand why you want to gain weight. It's probably not to look big, but rather, it's to look bigger and "appear" not wimpy.


i guess that's it. i don't wanna be wearing XS and S for the rest of my life! :D

I keep getting these emails that say by taking these Vi4gr4 pilz that you'll gain a few inches in a few weeks. I send you the link if you want.

oh no... i'm not the biggest on the block but i'm pretty happy w/ what i got. if it gets any bigger, i don't know where to put it. :o

[Rodimus Prime]

you see, i wondered if i could ever over come genetics, too. my personal trainer (he's gone now) just told me to keep eating and lifting.



i guess that's it. i don't wanna be wearing XS and S for the rest of my life! :D



oh no... i'm not the biggest on the block but i'm pretty happy w/ what i got. if it gets any bigger, i don't know where to put it. :o

While you keep wanting to get heavier here is a question for you. What is your father like or your grand parents? If they are over weight you will get there.

Plus you will gain a fair amount of weight in the next 10 years as your body slows down. Just it is going to take about 5 more years. I have put on a little weight because I am getting old.

When I was 20 my BMI was less than yours. I was under weight. I think it might of been worse than when you where at 133. I am very tall and thin

[juanster]

yes, genetics is a tricky part of it too, you must choose your parents wisely...:D

[biturbomunkie]

While you keep wanting to get heavier here is a question for you. What is your father like or your grand parents? If they are over weight you will get there.

well, while my parents are not overweight, neither of them is particularly fit. they ain't particularly tall either, so how i came out to be 5' 11" may be a mystery that i don't ever wanna find out... :p


Plus you will gain a fair amount of weight in the next 10 years as your body slows down. Just it is going to take about 5 more years. I have put on a little weight because I am getting old.

agreed. however, if i keep running/lifting, my testosterone level should decrease at a slower rate. so hopefully i won't grow a pair man boobs like john travolta did.

[Rodimus Prime]

well, while my parents are not overweight, neither of them is particularly fit. they ain't particularly tall either, so how i came out to be 5' 11" may be a mystery that i don't ever wanna find out... :p



agreed. however, if i keep running/lifting, my testosterone level should decrease at a slower rate. so hopefully i won't grow a pair man boobs like john travolta did.

nothing is wrong with wanting to work out. Just the weight gaining is not always the best way to go. You put on a fair amount of weight.

Also You will gain weight over the next 5 years because after you quite growing your bodies keeps adding mass to the bones for a little while making them thicker. It will cause you chest to broaden out some.

I right now am trying to find some more time to work out. I would not mind a few lb or mussel mass but at the very least I will enjoy having the more toned look and just feeling better all around.

[Martin C]

Watch and then re-create Supersize Me. Good luck.

[Cassie]

Watch and then re-create Supersize Me. Good luck.

That was a disgusting movie.

But I highly recommend trying to imitate it. :D




Please don't.

[biturbomunkie]

i would but i don't really like mickey dee's or carbonated drinks.

i actually went on a kfc diet a few years back... :eek: but now i'm more conscious of what i put in my mouth.

[Music_Producer]

To the OP..

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.

And : Muscle does NOT convert into flab.. nor does fat convert into muscle. Like some poster said that guys get big.. then they don't work out.. and all that muscle converts into fat.. haha. :D

Genetics play a big part obviously.. but don't be discouraged by that factor. I was 6 ft tall and 120 lbs when I was 24 (yeah, I used to go to gym) I tried all sorts of weight gainers, protein shakes, etc.. nothing worked. I was almost resigned to the fact that maybe it's bad genes (my parents are Indian.. so they're 5'4.. and very very skinny)

Everything changed when I started lifting heavier, and doubled my calorie intake and ate clean. It's easier said than done, but try eating 6,000 calories in one day - and all of it being clean food!

Oatmeal, eggs (yes, the yolks as well - and please, not raw - raw eggs are not assimilated by the intestines) chicken, meat. Avoid fish if you can while you are bulking up.. fish is great when you're on a cutting diet. Make sure your protein intake is at least 200 gms a day.. whole foods preferably but a protein drink is ok. Complex carbs are your friend obviously, and so are good fats (fish oils, flaxseed oil, almonds, etc)

If you don't eat and don't lift heavy.. you won't grow. You will put on a bit of fat, but that is VERY easy to get rid of. I got rid of 9 pounds of excess fat (post-holiday meals!) in 7 days by just changing my diet. The body responds in an amazing manner if you know how to tune it.

Please avoid junk food - it's easy to get 6,000 calories by eating McD's .. but I really don't recommend that at all. When I talk about lifting heavy I'll give you an example..

Most people you see at the gym, lift the same weight - it's a routine. For e.g. if you're doing bicep curls with a barbell.. you might start with a 15 lb plate on each side, then go 20 lbs.. then 25.. people do 3 sets, and that's it for them.

You *have* to go heavier than usual if you want to grow. If your last set is 25 lbs plates on each side.. and you can do maybe 4-5 reps.. do another set with 30 lbs on each side. Doesn't matter if you can only do 2. That's fine. Do the same thing next time. Your muscles will adapt, and pretty soon you will be doing 6-8 reps with the weight.

Then I could get into power training and stuff.. but that's not really required here. Don't lift too heavy either that you injure a tendon or something. Just put 5 lbs more on your max weight.

Last thing to get big - squats. Do squats the right way i.e. deep.. till your thighs are parallel to the floor. Trust me, try squats.. and see what a difference it makes. Good luck!

Edit - Ahh, don't forget the rest factor. When you lift heavy you stress your nervous system pretty good.. so sleep a good 8 hours or so every day.

[Music_Producer]

I would not mind a few lb or mussel mass but at the very least I will enjoy having the more toned look and just feeling better all around.

Muscle my friend.. muscle, not mussel. :)

[juanster]

To the OP..

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.

And : Muscle does NOT convert into flab.. nor does fat convert into muscle. Like some poster said that guys get big.. then they don't work out.. and all that muscle converts into fat.. haha. :D

Genetics play a big part obviously.. but don't be discouraged by that factor. I was 6 ft tall and 120 lbs when I was 24 (yeah, I used to go to gym) I tried all sorts of weight gainers, protein shakes, etc.. nothing worked. I was almost resigned to the fact that maybe it's bad genes (my parents are Indian.. so they're 5'4.. and very very skinny)

Everything changed when I started lifting heavier, and doubled my calorie intake and ate clean. It's easier said than done, but try eating 6,000 calories in one day - and all of it being clean food!

Oatmeal, eggs (yes, the yolks as well - and please, not raw - raw eggs are not assimilated by the intestines) chicken, meat. Avoid fish if you can while you are bulking up.. fish is great when you're on a cutting diet. Make sure your protein intake is at least 200 gms a day.. whole foods preferably but a protein drink is ok. Complex carbs are your friend obviously, and so are good fats (fish oils, flaxseed oil, almonds, etc)

If you don't eat and don't lift heavy.. you won't grow. You will put on a bit of fat, but that is VERY easy to get rid of. I got rid of 9 pounds of excess fat (post-holiday meals!) in 7 days by just changing my diet. The body responds in an amazing manner if you know how to tune it.

Please avoid junk food - it's easy to get 6,000 calories by eating McD's .. but I really don't recommend that at all. When I talk about lifting heavy I'll give you an example..

Most people you see at the gym, lift the same weight - it's a routine. For e.g. if you're doing bicep curls with a barbell.. you might start with a 15 lb plate on each side, then go 20 lbs.. then 25.. people do 3 sets, and that's it for them.

You *have* to go heavier than usual if you want to grow. If your last set is 25 lbs plates on each side.. and you can do maybe 4-5 reps.. do another set with 30 lbs on each side. Doesn't matter if you can only do 2. That's fine. Do the same thing next time. Your muscles will adapt, and pretty soon you will be doing 6-8 reps with the weight.

Then I could get into power training and stuff.. but that's not really required here. Don't lift too heavy either that you injure a tendon or something. Just put 5 lbs more on your max weight.

Last thing to get big - squats. Do squats the right way i.e. deep.. till your thighs are parallel to the floor. Trust me, try squats.. and see what a difference it makes. Good luck!

Edit - Ahh, don't forget the rest factor. When you lift heavy you stress your nervous system pretty good.. so sleep a good 8 hours or so every day.

this is actually the best advice if you want to gain weight, everything he says it's right, you must stop 9or do very very little)running, eat PROPERLY, fat doesn t convert into muscle or vice versa, i read somehwere here osmeone told you you must eat 1.75 per kg of protein a day, true, if you want to maintain muscle mass, to grow you will need more than that, and the last tip is the best one too, if you do not work out your legs you won't get big, when i was lifting weights i was eating around 4-6 chicken breasts a day, and lots of beef, aside from my protein shakes, I was 237 lbs at one point rememebr i am just 5'7 that's pretty big, of course it wasn't all muscle lots of fat still on my body, but i can t be like that anymore, to fight i must weight as little as possible, i am a very very very heavy fighter for 5.7, most fighters my height are like 165... let us know how it goes Pm me if anything.

[Music_Producer]

when i was lifting weights i was eating around 4-6 chicken breasts a day

Doesn't that get boring? :p You fighters have to concentrate on strength training.. if I am correct.. and not really mass building. Yeah, 237 lbs for 5'7 is pretty big. There's a cage fighter who goes to my gym.. strong chap.. really ripped (lots of cardio) I always see him doing a lot of strength-training related workouts.

Also, people claim that lifting weights does not strengthen your core. Eh? What? Looks like you're watching too many infomercials about those stupid core-strengthening machines. Your 'core' will get strong doing weight lifting stuff such as squats, deadlifts, etc. Not a lot of people do these excercises though, they just do the usual bench press and bicep curls.

When you're working with free weights.. your core *is* getting stronger.. as you balance the weights, etc. When you use machines.. you don't really have to do all that.. so your core remains weak. Try doing a standing shoulder press of 165 lbs.. if your core is weak you won't be able to push it up.

[cc bcc]

You're problems will be over when you reach the age of 24. :D

[juanster]

Doesn't that get boring? :p You fighters have to concentrate on strength training.. if I am correct.. and not really mass building. Yeah, 237 lbs for 5'7 is pretty big. There's a cage fighter who goes to my gym.. strong chap.. really ripped (lots of cardio) I always see him doing a lot of strength-training related workouts.

Also, people claim that lifting weights does not strengthen your core. Eh? What? Looks like you're watching too many infomercials about those stupid core-strengthening machines. Your 'core' will get strong doing weight lifting stuff such as squats, deadlifts, etc. Not a lot of people do these excercises though, they just do the usual bench press and bicep curls.

When you're working with free weights.. your core *is* getting stronger.. as you balance the weights, etc. When you use machines.. you don't really have to do all that.. so your core remains weak. Try doing a standing shoulder press of 165 lbs.. if your core is weak you won't be able to push it up.


oh yeah, haha absolutely i don't know how i used to do that... that what i meant when i said "when i was lifting weights" i don t anymore, all my work outs are pretty much cardio, lots and lots of running, lots of push ups, non weighted squats and lots of CORE strenght conditioning, and i have a special weight lifting programs for explosiveness and strenght not size...most of the people i train with don't even touch weights.

[Greasyman]

Clarence Basses site is a very good fitness website with tons of free articles about all aspects of fitness and health. http://www.cbass.com

Clarence Bass is 70 years old and in better condition than most people will ever be, even in their teens and twenties. The guy is totally ripped. He's also very bright and open minded and willing to look at all sides and approaches.

I don't think you can put on a lot of muscle mass in only 4 weeks, no matter how much you work out the human body is only capable of so much. You have to be patient and consistent. If you try to gain weight by over eating you'll just get a pot belly.

I used to be very thin and gained some muscle by doing the tried and true way of two sets of 8 - 12 reps per excercise two or three time a week. I consistently got stronger, almost every workout I'd be able to lift a bit more weight or do one more rep. It really works!

Also, while you do have to work hard you don't have to make a huge deal out of it, just make it part of your regular life's routine.

You get start getting stronger right from the first workout, but you won't look dramatically different for months, when you are really strong is when you'll look really strong. That's not to say you won't look progressively better and healthier, it just takes time to go from Mr. Rogers to Arnold in his prime.

PS. Your avatar is from one of my all time favorite episodes. That commercial for Mr. Sparkle was one of the weirdest and funniest things they ever did.

[viccles]

Try incorporating some peanut butter into your diet..just a small thing you could try

[jimN]

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.


I said that because his goal is stupid. He wants to get bigger for the sake of vanity. Seems most of the guys who have posted here don't even seem to keep fit for sports and if they do it's for solitary ones. The original poster needs to join a team, keep running and learn to be comfortable with who he is rather than buying into to all this body building crap.

[Music_Producer]

I said that because his goal is stupid. He wants to get bigger for the sake of vanity. Seems most of the guys who have posted here don't even seem to keep fit for sports and if they do it's for solitary ones. The original poster needs to join a team, keep running and learn to be comfortable with who he is rather than buying into to all this body building crap.

Ah, I thought you meant to keep running to get big. :) Actually.. most guys get into bodybuilding because of the vanity factor.. but, half of them probably go on further because they become passionate about it. Think about it, you bought your first mac out of curiosity or it looked good or whatever.. but then you get smitten by it.

That obsession with vanity soon changes into discipline and dedication. I've done it all btw.. running, swimming, etc.. bodybuilding is the hardest because of the routine you have to stick to. The lifestyle changes, dietary changes, etc. Most people drop it because they want instant results or are just not willing to make changes. It's pretty hard, but absolutely worth it.

Running wears down the joints.. bodybuilding keeps your muscles and joints strong. I think there should always be a good mix of everything. Lift weights, and continue running.

[Counterfit]

I've got 20lbs that anyone can have if they pay for the surgery. :(

[biturbomunkie]

thx for all the responses folks. :)

Music_Producer, while i'm aware of various body-building sites, i've always been somewhat reluctant to post on those forums. mainly because i don't consider myself a bodybuilder. also, i kinda know what kind of advices will be offered. i guess i was looking for suggestions that are somewhat less hardcore. man, i'm such a wimp... haha.

btw, how do you eat 6000 cal/day? that just seems a lot! :p i used to eat < 2k cal/day before hitting the gym, and i still find it quite hard to eat 2100+cal/day... i like food but there's only so much you can eat, and it gets tired after a few weeks. not to mention the time issue - i kinda force myself to finish 300-350cal in 20mins, i wouldn't know what to do if the target was more than 3000 cal/day.

Greasyman, thx for the link. mr. sparkle is teh funnee.

viccles, i usually eat a cup of peanuts before bed every night. but i'm gonna replace that w/ peanut butter.

jimN, i see what you mean. i kinda told my friend the same thing when she wanted to get breast implants. now i wish that if only gaining weight was as easy as getting a boob job. :o in any case, i do feel stronger and i seem to fight off colds more easily, even though i've only been working out for ~5 months. so i guess this isn't so bad even if it's just for vanity. :)

again, thx for all the responses. :)

[wongulous]

You won't be able to get to 6000 calories overnight, nor will you need to. You likely won't be able to stand an increase of more than 500 daily calories per week. So, work up in increments.

It will be a real challenge to get enough calories, but it's more important to make sure that you're getting those calories from protein. I mean, think of it this way... calories are kind of overall important, but macronutrients are most important. If you get your macronutrients right, especially the protein, the calories will fall into place--but not necessarily the other way around. Macronutrients, as you may know, are the types of nutrient calories you can consume. The important ones are carbohydrates, protein, and fats.

For instance, if you're getting 1 gram of protein per pound of bodyweight (or some even say per pound of target bodyweight, i.e. what you want your weight to be), that should be roughly 30% of your calories. Whether you're under or overweight, this protein is important. If you're overweight, it's even more important, and protein may make up as much as 40%+ of your macronutrient ratio. Protein has 4 calories per gram, so...

180lbs = 180 grams of protein = 720 calories
220lbs = 210 grams of protein = 840 calories
260lbs = 260 grams of protein = 1040 calories
etc.

Then, when you're bulking, go for about twice that amount in carbohydrates. If you're trying to do a "clean bulk," where you may not have as much energy and gains but will gain less fat, you can bump it down so that you're only getting 50-55% of your calories from carbohydrates. Or, if you're trying to cut or lose weight, you'll only have about 40-45% of your calories from carbs. So adjust carbs accordingly.

Examples:
A 160lb person, trying to get to 180lbs+ while gaining muscle might consume 180 grams of protein and 340 grams of carbohydrates per day.
A 220lb person, trying to stay in the 200-240lbs range while gaining muscle and losing fat might consume 240 grams of protein and 380 grams of carbohydrates per day.
A 260lb person, trying to lose fat and maintain or gain muscle might consume 260-300 grams of protein per day and 300-340 grams of carbohydrates per day.

It is important to be discretionary in your consumption of carbohydrates, though. Realize your body uses these for energy, and consuming simple carbs, especially refined sugars, are not going to be ideal because it will be too much energy at once, and your body will store it or be degraded in processing them; too simple of carbohydrates causes an insulin spike, which is almost always bad. The exception is after you've worked out and your muscles are starving for nutrition... this is why a Gatorade (powder-based, not bottled) or one of those NoXplode drinks along with 40-50g of protein is a great idea within an hour of working out. Insulin enhances nutrient, energy, and creatine reuptake in your muscles. (Also, since I don't know how much many here know about creatine, NO, it is not a steroid or anything like that, it is a substance your body naturally produces in moderate amounts when you have 110% correct nutrition. Supplementing it is totally natural and healthy.)

Fats are best to avoid, but make sure you get your healthy fats. You'll probably get enough from just consuming normal meats, like chicken, fish, beef, as well as dairy products like milk, and such. Many take their "healthy fats" or EFAs (Essential Fatty Acids) daily in the form of fish or flax oil caplets. I recommend flax oil caplets, because they don't taste NEARLY as bad as fish ones.. big mistake srsly). You could also *eat* crushed flax seeds or take tablespoons of the oil daily.. but again, I don't recommend it.

You specifically, BiTurbo, will have to eat everything and the kitchen sink... instead of Muscle Milk type stuff (a really lean protein shake), look for full "Meal Replacement Powders" or shakes, and meal replacement bars, such as MetRx's Big 100 bars. You need all of the cals you can get. Obvious stuff also applies, like pre-packing your lunches, a variety of RTD (Ready To Drink) solutions for when you forget, and breaking your calories out into as many smaller meals per day as you can handle. 6 or 7 is totally doable, including both pre- and post-workout meals. Eat as soon as you wake up and right before you go to sleep... your body needs all of the nutrients it can get.

[MarkCollette]

I'm not sure that the term vanity, which is being bandied about here, necessarily applies. The word vanity includes components of excess. I'm not sure what the excess is, in trying to be as fit as possible. True, there are different variants of ideal fitness, and there are different rationales for wanting to achieve them. But there's nothing wrong or excessive about it, at least as described by the posters in this thread.

I think that self-improvement is admirable, and should be lauded, not discouraged. Hopefully this has been a lesson in pushing through resistance, to achieve ones goals, for the original poster.

[thegeist]

[QUOTE=

I think that self-improvement is admirable, and should be lauded, not discouraged. Hopefully this has been a lesson in pushing through resistance, to achieve ones goals, for the original poster.[/QUOTE]

Exactly.

[biturbomunkie]

thx for the responses guys. :)

wongulous - you are right, it has been a challenge to eat. i don't consider myself a food snob exactly, but i just hate most of the cardboard-tasting MREs (Meal, Rejected by Everybody :D) out there. but i'm gonna get some big 100s later today. i like promax bars and used to down 4-6 of them everyday, but after a while they are like fingers of death...

currently, i'm only taking vitamin C, omega 3 fatty acid, and an iron-free multi-vitamin-and-mineral supplement. i also try to eat a cup of peanuts for healthy fat before sleep each night, hoping that they will elevate my testosterone level. thx for reminding me to take creatine (i used to get it from muscle milk) and the dietary ratio suggestion. i don't think i'm gettin enough carbs so i'd be setting up a new diet plan this weekend. :)

[Music_Producer]

thx for all the responses folks. :)

Music_Producer, while i'm aware of various body-building sites, i've always been somewhat reluctant to post on those forums. mainly because i don't consider myself a bodybuilder. also, i kinda know what kind of advices will be offered. i guess i was looking for suggestions that are somewhat less hardcore. man, i'm such a wimp... haha.

btw, how do you eat 6000 cal/day? that just seems a lot! :p

See, the thing is.. when you aim hardcore.. you will probably achieve something like 10% of that goal. My goal is to be strong like Ronnie Coleman.. am I going to make it? Heck no.. I can't possibly eat the way he does (2 big burger patties.. whole chicken.. and mashed potatoes.. and that's one meal!!).. the dedication that he has.. and obviously the fact that he was naturally stronger before he started lifting.

But, I know that if I even aim that high.. I'll get somewhere in the middle.

6,000 calories is very hard - but it's something I only do when I feel like I want to bulk up .. when I hit a plateau for example. Your body gets used to workouts, food, etc. really fast - always have to prod it, shock it to go on further.

Again, the hardest part of keeping fit is *not* the gym.. it's nutrition. :)

Edit - Btw, I love Myoplex ready to drink shakes. You have to get a little used to the flavor.. but when you do.. they're addictive. Those have helped me the most compared to other crappy stuff out there. They're expensive though, but they work. I used to have 4 shakes a day.. so that was 120 gm of protein from shakes.. the rest was all from food.

[RacerX]

A lot of weight gain has to do with age... I'm 5'11" also, I know that in high school I weighed between 145 to 165 pounds. I was working out daily (I was a sprinter/hurdler, and also weight trained a lot), but gaining weight wasn't easy for me. I continued to compete until I was 23, and the intensity of my workouts hardly varied... yet by that last season I was 185 pounds at 8% body fat.

What isn't generally talked about is the fact that your body is still growing even after you reach your final height, and after you leave high school. My frame is now much larger than it was my senior year, and consequently can hold much more weight than would normally be associated with someone my height. I'm currently 212 pounds, and had inadvertently reached 250 pounds at one time because I don't show my weight the way most people do. My doctor starts worrying about me getting too thin if I drop much below 200 these days (my target is supposed to be between 200 and 210). Additionally, because of spending those 10 years training, my body actually remembers being in shape... which makes getting back in shape quite easy now.

Of course back then I wanted to be bigger to be faster... not to be bigger in and of itself. What is funny is that I know a lot of sprinters who when they finish with track end up in body building. Me, I ended up doing math, physics and later computer related stuff. These aren't your average areas for finding body conscious people. :rolleyes:

[Keebler]

To the OP..

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.

And : Muscle does NOT convert into flab.. nor does fat convert into muscle. Like some poster said that guys get big.. then they don't work out.. and all that muscle converts into fat.. haha. :D

Genetics play a big part obviously.. but don't be discouraged by that factor. I was 6 ft tall and 120 lbs when I was 24 (yeah, I used to go to gym) I tried all sorts of weight gainers, protein shakes, etc.. nothing worked. I was almost resigned to the fact that maybe it's bad genes (my parents are Indian.. so they're 5'4.. and very very skinny)

Everything changed when I started lifting heavier, and doubled my calorie intake and ate clean. It's easier said than done, but try eating 6,000 calories in one day - and all of it being clean food!

Oatmeal, eggs (yes, the yolks as well - and please, not raw - raw eggs are not assimilated by the intestines) chicken, meat. Avoid fish if you can while you are bulking up.. fish is great when you're on a cutting diet. Make sure your protein intake is at least 200 gms a day.. whole foods preferably but a protein drink is ok. Complex carbs are your friend obviously, and so are good fats (fish oils, flaxseed oil, almonds, etc)

If you don't eat and don't lift heavy.. you won't grow. You will put on a bit of fat, but that is VERY easy to get rid of. I got rid of 9 pounds of excess fat (post-holiday meals!) in 7 days by just changing my diet. The body responds in an amazing manner if you know how to tune it.

Please avoid junk food - it's easy to get 6,000 calories by eating McD's .. but I really don't recommend that at all. When I talk about lifting heavy I'll give you an example..

Most people you see at the gym, lift the same weight - it's a routine. For e.g. if you're doing bicep curls with a barbell.. you might start with a 15 lb plate on each side, then go 20 lbs.. then 25.. people do 3 sets, and that's it for them.

You *have* to go heavier than usual if you want to grow. If your last set is 25 lbs plates on each side.. and you can do maybe 4-5 reps.. do another set with 30 lbs on each side. Doesn't matter if you can only do 2. That's fine. Do the same thing next time. Your muscles will adapt, and pretty soon you will be doing 6-8 reps with the weight.

Then I could get into power training and stuff.. but that's not really required here. Don't lift too heavy either that you injure a tendon or something. Just put 5 lbs more on your max weight.

Last thing to get big - squats. Do squats the right way i.e. deep.. till your thighs are parallel to the floor. Trust me, try squats.. and see what a difference it makes. Good luck!

Edit - Ahh, don't forget the rest factor. When you lift heavy you stress your nervous system pretty good.. so sleep a good 8 hours or so every day.

i just wanted to add on this excellent post:
the myth behind muscle turning into fat is because the body will eat muscle first when it needs energy if it's not being fed properly (ie. enough protein).
hence, the reason for a high caloric diet made of protein as the highest % part.

[Rhosfelt]

I keep getting these emails that say by taking these Vi4gr4 pilz that you'll gain a few inches in a few weeks. I send you the link if you want.

beat me to it... haha (wow talk about pun..) I was going to say enzyte.


But seriously, I am about 6'0" and 140-145 so I am pretty small but I can actually bench a lot and curl about 85-90 roughly ten times so I like to think I am pretty fit.

Though, I have been doing crunches forever and haven't even seen an image of abs.. I definitely have muscle if i flex my stomach it is as hard as a rock.. and I have had blows there since (just playing around) but nothing felt at all just wondering if there is a trick at all to seeing actual abs... Is there a diet I should be on? for now i just eat what I want, because I usually run (winter is horrible here though I can't even drag myself the mile to the gym because I will freeze)... I don't really know any suggestions, or anything else I need to tell you guys to help me start to look "ripped", not bigger but just like I actually care about myself.

[galganog]

Ignore everything in this thread best way to gain weight is to go out and punch kittens. Every kitten you punch is a guarenteed 1 lb. You have to punch 20 seperate kittens though so good hunting.

if you need help go to

www.punchkittenweightgain.com

[Rhosfelt]

Ignore everything in this thread best way to gain weight is to go out and punch kittens. Every kitten you punch is a guarenteed 1 lb. You have to punch 20 seperate kittens though so good hunting.

if you need help go to

www.punchkittenweightgain.com

you would have gotten points if that was an actual website...:rolleyes:

[biturbomunkie]

Though, I have been doing crunches forever and haven't even seen an image of abs.. I definitely have muscle if i flex my stomach it is as hard as a rock.. and I have had blows there since (just playing around) but nothing felt at all just wondering if there is a trick at all to seeing actual abs... Is there a diet I should be on? for now i just eat what I want, because I usually run (winter is horrible here though I can't even drag myself the mile to the gym because I will freeze)... I don't really know any suggestions, or anything else I need to tell you guys to help me start to look "ripped", not bigger but just like I actually care about myself.

here (http://forums.macrumors.com/showthread.php?p=4777270#post4777270) you go. :)

Ignore everything in this thread best way to gain weight is to go out and punch kittens. Every kitten you punch is a guarenteed 1 lb. You have to punch 20 seperate kittens though so good hunting.

if you need help go to

www.punchkittenweightgain.com (http://www.punchkittenweightgain.com/)

LOL :D

[Rhosfelt]

here (http://forums.macrumors.com/showthread.php?p=4777270#post4777270) you go. :)

Thank you! bookmarked and I am definitely going to get off of this "eat once a day thing" in the next week >_>

[biturbomunkie]

Thank you! bookmarked and I am definitely going to get off of this "eat once a day thing" in the next week >_>

actually, eating fewer meals can get you fat. thinking that you are being starved, your body could be in panic mode and converts whatever it gets to fat for future use.

best is to devise a caloric diet plan w/ reduced carbs (you still need carbs!), and spread the calories to ~6 meals a day (or eat every ~3 hrs). this will keep your metabolism going, which helps to burn fat. it'll also make you feel energetic throughout the day. :)

[Rhosfelt]

actually, eating less meals can get you fat. thinking that you are being starved, your body could be in panic mode and converts whatever it gets to fat for future use.

best is to devise a caloric diet plan w/ reduced carbs (you still need carbs!), and spread the calories to ~6 meals a day (or eat every ~3 hrs). this will keep your metabolism going, which helps to burn fat. it'll also make you feel energetic throughout the day. :)

Its not that I do it to make myself skinny its just that is all that I am hungry.. I need to eat like really tiny meals..at least in the winter, because I am about 70% less active.

[toolbox]

Stop running, buy a comfy chair, drink more beer, and hire some DVDs.


Ahhh my kind of life lol = prolly get diabetic or liver problems from drinking to much beer but its free to dream

[wongulous]

Good responses here. BTM, how is it going so far? Stuffing those cals?

Besides an update, I wanted to bump this thread; there is another "how to gain weight" thread on the front page and this thread has TONS more info than the other.

[Cloudane]

You're problems will be over when you reach the age of 24. :D

^ this

I never put weight on no matter how much rubbish I ate and drank... until I hit the 20s... then BAM, on piled the pounds.

"When you're younger you can eat what you like, drink what you like, and still climb into your 26" waist trousers and zip them closed. Then you reach that age, 24-25, your muscles give up, they wave a little white flag, and without any warning at all you're suddenly a fat bastard" -- Arnold J Rimmer

Try being 3-4 stone overweight with a huge beer gut, and trying to get rid of it. No fun!

Enjoy being small and agile while you can.

[juanster]

^ this

I never put weight on no matter how much rubbish I ate and drank... until I hit the 20s... then BAM, on piled the pounds.

"When you're younger you can eat what you like, drink what you like, and still climb into your 26" waist trousers and zip them closed. Then you reach that age, 24-25, your muscles give up, they wave a little white flag, and without any warning at all you're suddenly a fat bastard" -- Arnold J Rimmer

Try being 3-4 stone overweight with a huge beer gut, and trying to get rid of it. No fun!

Enjoy being small and agile while you can.


whats a stone in kgs?

[Cloudane]

1 stone = 6.35029318 kilograms

I'm not "fat" as such but the beer gut and general flab is annoying.

[biturbomunkie]

Good responses here. BTM, how is it going so far? Stuffing those cals?


yeah i have been stuffing myself... my roomie was :eek: when he woke up and saw me having two chicken breasts+a tall glass of milk for breakfast ... haha.

i'm also very surprised by the power of full fat milk, which i've started drinking about 6 wks ago. i weighted myself a couple times this past week and the avg was 151lbs! a significant gain from 143lbs back in late Nov, and very impressive considering i was at 133lbs in summer '07 (i'm 5' 11"). i then tried on my slim-fit dress shirts and they were TIGHT! kinda pissed though cos i don't wanna spend $$$ on expensive clothes again...ugh...

now i'm considering cutting the consumption of milk. at the rate that i'm gaining, i'll become that puffy marshmallow dude in ghostbusters in no time. the thought of flabs is not exactly appealing. but then again, my old personal trainer told me that getting a big(ger) tummy is almost inevitable during this bulking phase.

[wongulous]

It is inevitable.. that's why it's called bulking and then cutting phases. At least it's not summer yet--cut when April-May come around. If you aren't storing some fat, then you're not getting enough protein/carbs for your body to build muscle (or, occasionally, when everything is completely perfect, you may have just enough but not more.. but variable-wise that is unlikely). Gotta lose the abs for a few months to gain other places.

But I highly doubt that in the 150-170lb range you'll turn into the Stapuft marshmallow man... lol.

But IMHO the offseason look is healthier. I'd give up ever having abs if I could have the 18" arms and a 40" chest.

[Iscariot]

Look for meal replacements that include "plus" or "extra protein" in the title. While far from the best way to consume extra calories or protein because many have more sugar than you'd like, they can be a great way to tie up a "loose end" day where you've been unable to hit your calories for the day and need to pack it in.

Ensure Plus, which is what I drink if I miss a meal (happens about once every 1-2 weeks) has 355 calories and 13 grams of protein per 235mL serving. 3 cans, which I can easily chug in one sitting, brings in 1050 calories and 39 grams of protein.

[Prof.]

Just be happy with your body; it's the only one you will ever have.

It's also possible that you will gain a lot of weight as you get older when your metabolism slows down.

I recommend getting some protein shakes and lifting weights.

[sowillo14]

Take some steroids.:D
http://i241.photobucket.com/albums/ff157/othalo18/jimmy_Up_The_Down_400.jpg

[wongulous]

This is a good thread, and I hope people (besides all the humor) are reading it and learning. It may have had a slightly vain (but honest!) start, but really nutrition and exercise are important to everyone... for health, metabolism, self-confidence, longevity, and all sort of reasons to people personally.

Iscariot suggested a good thing, an Ensure shake which has a modicum of protein. But just be sure to take into account that 13 grams of protein and a total of 355 calories means that only 52 calories are from protein, and that's only 14%. The rest are likely carbohydrates and a little fats--though I'm sure in an Ensure-type drink they'd at least be healthy carbs and fats... still, that's not an ideal macronutrient ratio. One wants at least 25% of their calories to come from protein, and if you are bulking (you need more building blocks) or cutting (you're trying to lose fat but not lose any more muscle than necessary and still need calories that aren't carbs), you'd want 30-35+% of your calories from protein...

So Ensure isn't exactly the best choice. But then, some people don't even get 40 grams of protein a day like he suggested you'd get from a few Ensures, so I suppose it's better than nothing... but me personally, I don't like my work in the gym to potentially be wasted by not having enough of the building blocks of muscle to repair it.. or worse, catabolism (your body eating your muscle for energy)!

[blairwillis]

Get married.

[blairwillis]

But seriously, stop sweating it (literally).

At 6'3" and barely 140lbs soaking wet, I was skinny as they get. During high school I was notably self conscious about this and really, really tried to put on pounds but with no serious results. I couldn't lift weights due to a connective tissue problem, so it was just diet, and that didn't work. I guess my metabolism was just super fast.

Then suddenly in my mid 30's I just started gaining weight, curiously around the same time I started dating the woman I recently married. We've been married for four months and I've gone from 170 to 190 and for the first time in my life I'm thinking about going on a diet, or at least watching what I eat.

Thinking back on things, I really enjoyed the fact that for 30-some years I could eat whatever crap I wanted and not gain a pound. There was a lot of solid beer drinking during those college years and not a freshmen fifteen to show for it.

I would focus less on altering your current physical stature and more about accepting your body. Live healthy (eat well and exercise) and your body should approach an ideal level for your frame, naturally.

Oh, and one more thing. Don't take health advice from a bunch of people sitting at their computer talking on an internet forum. Consult your doctor about keeping healthy and helping you make conscious changes to your body under their supervision!

[wongulous]

On a positive note, I just calculated today that my bench press is 150% of what it was 2 months ago. My deadlifts, squats, and biceps curls are way more than ever before as well. It feels good! Progress!

I do wish it was more visible, but weight loss is slow... I'm still focusing on getting all of my protein, but right now I'm on my last day of two weeks on antibiotics (for a sinus infection), and my doctor said not to count carbs.. so it's been a carb fiesta. Bagels and valentines candies and bread and fruit juice, OH MY! I've been bad. Bumping it up from 4 days a week to 5 this week, though... woo hoo.

How is everyone else doing?

[nikopolidis]

hello,
i have about 4 weeks till school starts again and i'd like to gain as much weight as possible.

Maaaan! How strange you are! :) Most of people try to loose some weight and they do it for ages because sometimes it is very hard... And you want to gain it. I think it is easy if you don't have any problems with your health (some people can't gain weight as it impossible due to their health problems). Just eat more and do less physical exercises! :D
I've gained 10 kilos for the past 2 months and I really don't like it because now I have 10 kilos of excess weight. By the way do you guys know the formula of normal weight?? Normal weight = Your height - 110. This formula is for men only. Don't remember women analogue.

[wongulous]

Maaaan! How strange you are! :) Most of people try to loose some weight and they do it for ages because sometimes it is very hard... And you want to gain it. I think it is easy if you don't have any problems with your health (some people can't gain weight as it impossible due to their health problems). Just eat more and do less physical exercises! :D
I've gained 10 kilos for the past 2 months and I really don't like it because now I have 10 kilos of excess weight. By the way do you guys know the formula of normal weight?? Normal weight = Your height - 110. This formula is for men only. Don't remember women analogue.

I think you're a little mixed up. :)

The poster (and most of the rest of us) want to gain MUSCLE, not just fat. Eating more helps with that, but stopping exercise certainly wouldn't... that's why we're talking about protein and exercise and weight training, not just being fat slobs. Lol..

[biturbomunkie]

On a positive note, I just calculated today that my bench press is 150% of what it was 2 months ago. My deadlifts, squats, and biceps curls are way more than ever before as well. It feels good! Progress!

that's awesome, dude! i've been thinking about keeping a workout log. i'm debating if i should get a journal like moleskine or i should just print some tables that i can customize. how do you keep track of your workout? and yeah, progress is important. when i feel weak/tired, i tell myself that, "if you wanna get big, you gonna lift that extra 10lbs you bucking piece of shyte! now PUSH!!!" yes, it's an awesome feeling afterwards. :D


I do wish it was more visible, but weight loss is slow... I'm still focusing on getting all of my protein, but right now I'm on my last day of two weeks on antibiotics (for a sinus infection), and my doctor said not to count carbs.. so it's been a carb fiesta. Bagels and valentines candies and bread and fruit juice, OH MY! I've been bad. Bumping it up from 4 days a week to 5 this week, though... woo hoo.

i'd like to say that i'm seeing some results, but i still feel like a pair of walking chopsticks when i see others at the gym. however, i went to two parties last week and some dudes were stirring at my chest and tits thanks to my old clothes (vanity, vanity, haha). and friends that i've not seen for a while didn't say i gain weight (though i gained 20lbs) so i guess it's a good thing.

in terms of dieting, i've now adopted this "bulk slow and keep the body fat low policy." beef and milk are replaced with chicken breasts and fat-free cottage cheese. i've also cut carbs by almost 50%, and no carbs allowed after 18:30 (except from cottage cheese). but i, too, have indulged myself this past weekend - fried chicken (:eek: i know, dark meat too!) and chocolate chip ice-cream sandwich. yum!

hopefully the infection isn't affecting your workout. get well soon. :)

Maaaan! How strange you are! :)

haha, i know! i'm pretty weird huh? lol


By the way do you guys know the formula of normal weight?? Normal weight = Your height - 110. This formula is for men only. Don't remember women analogue.

hmm... let see if i got my dimensional analysis right. my height ≈ 5' 11" ≈ 71" ≈ 180cm. 180 - 110 = 70kg ≈ 154lbs?

at the moment i'm a little less than 153lbs, though i like to be around 165-170lbs. :D

[wongulous]

that's awesome, dude! i've been thinking about keeping a workout log. i'm debating if i should get a journal like moleskine or i should just print some tables that i can customize. how do you keep track of your workout? and yeah, progress is important. when i feel weak/tired, i tell myself that, "if you wanna get big, you gonna lift that extra 10lbs you bucking piece of shyte! now PUSH!!!" yes, it's an awesome feeling afterwards. :D
I had a moleskine once and I felt all fancy, but then I had a few really boring weeks at work and made little excel sheets and imported them into word in a 6-up config where it already has my exercises, sets, and suggested poundages and a little thing to track bodyfat%, weight, and cardio time. I print one out per week and staple 'em together into a little book that I carry with me and then just scribble down the poundages and reps while resting in between sets. Plus now it's free (except for the paper and laser toner), and that's more money for meat. Lol. To me keeping track is not only important so I don't waste time, but so that I know when I'm not pushing myself or I've plateaued and I need to do another exercise; it's also fun (I'm a nerd!), plus seeing quantifiable results is rewarding.

i'd like to say that i'm seeing some results, but i still feel like a pair of walking chopsticks when i see others at the gym. however, i went to two parties last week and some dudes were stirring at my chest and tits thanks to my old clothes (vanity, vanity, haha). and friends that i've not seen for a while didn't say i gain weight (though i gained 20lbs) so i guess it's a good thing.
Well, it is important to see your own progress rationally. It's hard to judge yourself though, and sometimes we're our own worst critics/enemies. I'm sure you are much stronger and at least noticably more muscular than most, and I'm sure it gets you attention that you might not even realize... like respect or even a place in a social structure which may not even be apparent to you because you take them for granted. Guys with muscular/fit/"alpha-male" appearances definitely tend to garner more respect for the same amount of work or same positions as well as be thought of as more dominating and hard-working; all of us subconsciously and/or unintentionally judge peoples' characters by their appearance, whether it be their hygiene, clothes, self-expression, skin, muscles, or body size. But now I'm just rambling... my point is, don't think your results are going unnoticed.


in terms of dieting, i've now adopted this "bulk slow and keep the body fat low policy." beef and milk are replaced with chicken breasts and fat-free cottage cheese. i've also cut carbs by almost 50%, and no carbs allowed after 18:30 (except from cottage cheese). but i, too, have indulged myself this past weekend - fried chicken (:eek: i know, dark meat too!) and chocolate chip ice-cream sandwich. yum!

hopefully the infection isn't affecting your workout. get well soon. :)
Clean bulking is a concept I hear a lot about... for me it's already a ton of work to just get to the 1g of protein per lb bodyweight, and I will eat as many carbs as necessary to do that, but I do my best to cut out all unnecessary sugars and breads, so now my diet has a lot of splenda and nutrasweet in it, wraps and whole grain pastas in moderation, and veggies instead of chips etc. When I get in full-on cutting mode, then I'll be cutting. For a lot of people who aren't endomorphs like me, I hear clean bulking does well. I bet you are an ecto-meso from your weight and your desire to get big, though.

That said, I cheated too and had lots of valentine's day bad stuff with refined sugar and bad fats... two things my body DEFINITELY does not need ever.

The sinus thing has definitely set me back. What also set me back is wrestling with a friend today and my knee going wacky, so if I squat down too far (not even lifting weights), I have immense knee/hamstring pain.. NOT cool. This had better heal quickly! Thanks for the well wishes though. I think I'm like 90% over it now!

[wtfugando]

ok so you wana get big befor school?
first if you are atleast 18. if you are then this is what you are to do. im 20 5 7'
and i way 180 my bench is almsot 300lbs steroids are not the answer... but proharmones are. if you are willing to **** around a lil then take somthing called alpha 1 u will need a pct 'post cycle thereapy" it is a mild steroid no big deal. nothin serius. url gain a easy 20lbs in the cycle of muscle. if u dont wana screw with that. then i sujest creatine mono pills weight gainer and N.O and make sure u take protein shakes with each meal.

[Pink∆Floyd]

ok so you wana get big befor school?
first if you are atleast 18. if you are then this is what you are to do. im 20 5 7'
and i way 180 my bench is almsot 300lbs steroids are not the answer... but proharmones are. if you are willing to **** around a lil then take somthing called alpha 1 u will need a pct 'post cycle thereapy" it is a mild steroid no big deal. nothin serius. url gain a easy 20lbs in the cycle of muscle. if u dont wana screw with that. then i sujest creatine mono pills weight gainer and N.O and make sure u take protein shakes with each meal.

http://images1.memegenerator.net/ImageMacro/6553044/if-he-takes-your-advice-epic-fail-to-follow.jpg?imageSize=Medium&generatorName=Philosoraptor

bad idea