Skinny dudes trying to gain weight get in here...

[-----]

Good thread, im a hard-gainer myself. I think i struggle the most with finding the proper workout routines, can you expand the workouts?

Im currently 158 and 5"9

-How frequently should we be working out?

-Are we doing reps until failure?

-How much weight should i be lifting starting out?

-How much rest?

I'd wouldn't overwhelm myself. Do something like this:

Monday- bench press - 3 warm up sets 12/10/6 reps
Working sets 4- 6 reps

Miltary Press 3 warm up sets 12/10/6 working sets 4-6 reps


Wednesday - Deadift 3 warm up sets 12/10/6
4-6 reps

Abs
Cable Crunches 3 sets

Friday- Squats 3 warm up 12/10/6
Working set 4-6 reps


Anything that you can do more than 6 reps isn't spurring muscles growth on major lifts.

Rest 1-2mins during warmups.

Rest 3 -5min during working sets

As far As poundage goes workout within 85-90% of your max.

So say if your max is 100lb warm up with 50 60 70lbs 1 time them start with 85lbs.

3 working sets after warming up would go like this:

85,85,95

So if workout in the 4 to 6 rep range you won't have worry about going to failure.

**Warming up with at LEAST 3 sets is very important!**

 

[O.T.I.S.]

Try this:

-Look out for beef bogos at your local markets.

-Lookout for mock tenders, sirloin tips even skirt steak

-Buy eggs always eat at least 3 at a time.

-Eat steak and Eggs as your first for and as your last meal of the day. Even your 2nd meal if you can.

-Lift weights. Focus on compound lifts. ( Bench Press, Deadlifts, Shoulder Press, Squats)

-Don't play basketball or do any cardio.

-Try doing this for 8 weeks.

You should make gains of at least 6-8 pounds.

Try to eat 8 times a day too.

8 small meals... 3 of those should be protein shakes

 

[-----]

Try to eat 8 times a day too.

8 small meals... 3 of those should be protein shakes

Not even. I mean who really has time to eat 8 meals a day?
Plus EVERYTIME you eat you spike your insulin. You can make serious gains on 2-3 meals at day.

 

[No Homo]

Steak and eggs twice a day..that cholesterol level bout to be

 

[Collateral]

I tried the protein shake thing, and i've given up it's not for me. I diagnosed myself as lactose intolerant because that shyt irks my stomach badly. I can't drink it without wanting to puke. But I understand it's just a supplement, it's not need. HOWEVER, a lot of guides revolve their info around protein shakes. One in the morning, one after workout, and one before bed. I can't do that. Without it i'm only getting 2k-2500k cals a day, if i'm lucky. How do I go about filling the void with solely food? Remember, us skinny dudes have a hard time eating that much food. It's easy to say eat X amount but it's another story for us when the food is actually in our faces and we're already full to the brim after 2 meals.

 

[O.T.I.S.]

Not even. I mean who really has time to eat 8 meals a day?
Plus EVERYTIME you eat you spike your insulin. You can make serious gains on 2-3 meals at day.

Thats why I said shakes to replace the meals.

And you make time if you trying to gain weight. I been there in HS and I had 2 jobs with school.

You cannot makes gains without the calorie intake bruh.. Sorry

 

[-----]

I tried the protein shake thing, and i've given up it's not for me. I diagnosed myself as lactose intolerant because that shyt irks my stomach badly. I can't drink it without wanting to puke. But I understand it's just a supplement, it's not need. HOWEVER, a lot of guides revolve their info around protein shakes. One in the morning, one after workout, and one before bed. I can't do that. Without it i'm only getting 2k-2500k cals a day, if i'm lucky. How do I go about filling the void with solely food? Remember, us skinny dudes have a hard time eating that much food. It's easy to say eat X amount but it's another story for us when the food is actually in our faces and we're already full to the brim after 2 meals.

YOU DON'T NEED SUPPLEMENTS!

Say for breakfast you had 3 eggs and 2 mock tenders
and some canalope. Then went to work and had steak and asparagus for lunch. Then you hit the gym for 45min to an hour. Then you had 2 broiled chicken thighs spinach and sweet potato for dinner. Why would need a protein shake?

Just eat 2 or 3 hardy meals full of whole foods.

 

[-----]

Thats why I said shakes to replace the meals.

And you make time if you trying to gain weight. I been there in HS and I had 2 jobs with school.

You cannot makes gains without the calorie intake bruh.. Sorry

You sure can if you eat larger meals. Eating 8 little meals isn't needed. Drinking protein could help fill avoid but isn't a must!

 

[FreedMind]

I tried the protein shake thing, and i've given up it's not for me. I diagnosed myself as lactose intolerant because that shyt irks my stomach badly. I can't drink it without wanting to puke. But I understand it's just a supplement, it's not need. HOWEVER, a lot of guides revolve their info around protein shakes. One in the morning, one after workout, and one before bed. I can't do that. Without it i'm only getting 2k-2500k cals a day, if i'm lucky. How do I go about filling the void with solely food? Remember, us skinny dudes have a hard time eating that much food. It's easy to say eat X amount but it's another story for us when the food is actually in our faces and we're already full to the brim after 2 meals.

Space it out with calorie dense meals. Also, you can drink protein shakes without actual milk, I/e soy milk, almond milk, plain water etc. You'll be losing a lot of calories from substituting the milk, but at least you'll get the grams of protein in.

The most effective way to eat efficiently for weight gain is to space out numerous meals throughout the day i/e: eating snacks throughout the day. Greek yogurt, peanut butter sandwiches, almonds make for good snacks. Actual meals need to be full, and this is where you need to get creative -- think about what you can add to give your diet variety and still meet those caloric needs.

Anyways, weight gaining is NOT easy, at least when you're working out consistently. If you're not meal prepping, you need to be consistently thinking of things to eat throughout the day.

My boy is at about 215 right now, he was 175 about 3 years ago. I always give him props because I remember he was crazy committed to gaining weight, and was sticking to a hard diet. I'm talking about eating chicken breasts with damn near every meal, cooking in advanced etc. I'd never be able to do that, but it paid off tremendously for him.

 

[-----]

Steak and eggs twice a day..that cholesterol level bout to be

Your body is using that fat and cholesterol if you lift heavy weights. Especially when your young.

 

[The BasedFather]

I'm 6' and 190. Was thinking about going to 210. I'm concerned about health though. Do you guys think gaining this weight would cause any potential issues for my size or 190 is fine? I already eat enough and couldn't imagine eating more to gain the weight

 

[O.T.I.S.]

I tried the protein shake thing, and i've given up it's not for me. I diagnosed myself as lactose intolerant because that shyt irks my stomach badly. I can't drink it without wanting to puke. But I understand it's just a supplement, it's not need. HOWEVER, a lot of guides revolve their info around protein shakes. One in the morning, one after workout, and one before bed. I can't do that. Without it i'm only getting 2k-2500k cals a day, if i'm lucky. How do I go about filling the void with solely food? Remember, us skinny dudes have a hard time eating that much food. It's easy to say eat X amount but it's another story for us when the food is actually in our faces and we're already full to the brim after 2 meals.

Then eat your 8 small meals a day

It can be snacks as well but just make sure you getting your calories.

And the thing about the shakes they don't need to be milk at all. Or it can be almond milk, juice, water, etc. can be mixed with fruit, a couple scoops and a full blender should be 2-3 shakes a day.

Understand, people do this weight gaining, strength building/gaining shyt for a living. Ive done this many times in my life. I'm currently in a cutting/weightloss type phase after taking a break and getting kinda chubby from recently bad habits. I'm cutting my calories, increasing my cardio, and moving to high reps/low weight workouts, long distance cardio, HIIT workouts, supersets, and two-a-days for hopefully the next 2 months at the most.

There is no way you're getting big without the calories. Without the proper protein intake (no need to over do it), you're not giving what your muscles need to properly repair itself. Also proper hydration and etc.

2k-2500 is about the basic calorie intake just for everyday functioning. If you trying to gain size in the cleanest way possible, you got to invest in this shyt and at least get your calories up to 3k-4k.

 

[FreedMind]

It might be worth checking out Costco for food, as well. My boy told me he stays eating breaded chicken breasts from Costco, hella cheap and he just pops them in the oven.

 

[-----]

Space it out with calorie dense meals. Also, you can drink protein shakes without actual milk, I/e


almond milk, plain water etc. You'll be losing a lot of calories from substituting the milk, but at least you'll get the grams of protein in.

The most effective way to eat efficiently for weight gain is to space out numerous meals throughout the day. Greek yogurt, peanut butter sandwiches, almonds make for good snacks. Actual meals need to be full, and this is where you need to get creative -- think about what you can add to give your diet variety and still meet those caloric needs.

Anyways, weight gaining is NOT easy, at least when you're working out consistently. If you're not meal prepping, you need to be consistently thinking of things to eat throughout the day.

My boy is at about 215 right now, he was 175 about 3 years ago. I always give him props because I remember he was crazy committed to gaining weight, and was sticking to a hard diet. I'm talking about eating chicken breasts with damn near every meal, cooking in advanced etc. I'd never be able to do that, but it paid off tremendously for him.

I wouldn't recommend soy to male at ALL!

That's a big no no. Try goats milk or almond milk. Goat won't upset you stomach if your lactose intolerant but it isn't cheap.

 

[The Fade]

If you make protein shakes, you make that shyt like a meal.

Two scoop that fukker, put some peanut butter in it, add whatever else. I make 1000 calorie ones if I need to. Fruits, greens, ice cream if you have to. Olive or Coconut oil, oats.

Shyt takes less than 15 secs to down. 3 Big meals every day. 1 every 4 hours. Get some digestive enzymes too.