Right i hope this isnt a repost but couldnt find anything directly linked to this.

Im 23 and im a skinny bastid Ive weighed 10 stone for about 5 years im 6"1 but never gain a pound never lose a pound. I want to bulk up abit but i would like to put on some weight before i start weight training, thus having some body fat to work with to turn into muscle.

I find if i work out now i just tone up mega quick but dont gain weight.

Any help/advice would be much appreciated.

Thanks
Kris

 

eat! you have a high motabolism so your body will burn off/pass through energy that isnt needed, i'd suggest you start to train and upping your cal intake per day, as if you just start eating more without the training, you'll just end up on the crapper more times then usual.

 

Trust i eat like a horse people dont understand where i put it all

What particular foods are best to eat if that makes sence?!

Cheers

 

Try Atlas superweight gainer, it contains 1500 kilocalories 2 of these a day will have you putting weight on, but still continue to train but cut down on cv work, and make sure do plenty of ab work

 

As above, eat lots. One of my girl friends is pretty underweight and shes been advised to have a slimfast milkshake aswel as a meal...its an extra supplement. so try that?

 

Popped to good old holland and barratt at lunch and pick up a body fortress weight and muscle gainer, so gonna crack on with that and do some weight training.

Plus try to eat more during the day at work.

Does anyone know what sort of weight gains i should expect to see on a weekly/monthly basis? I know this is hard to determine maybe if someone else has been through this process.

Although its seems many on here are trying to do the opposite to me!

Thank you for the replies so far

 

Well I started training last September. I'm 6'3" and a bit, and weighed just over 10 and half stone. I'm now 13st 8lbs

I've always eaten shitloads myself, but never put any on before.

Initially, just eat plenty of protein and carbs. Big helpings of things like spag bol, tuna and pasta, eat loads of tins of tuna, plenty of sandwiches with high-protein fillings like bacon, chicken, tuna, salmon etc...

plenty of veg. Big meals with a couple of chicken breasts, plenty of potatoes

But the best thing to bulk up... raw eggs. Get a mixing bottle with a filter and measuements on, like the MetRX one I have, pour 300ml of milk or orange juice in, then whack in 4 eggs. Then mix it up with a fork or hand blender (or just use an ordinary blender for all this), give it a good shake, and get that down your neck!

I do that twice a day on non-training days and 3 times a day on training days. The final time within 30 minutes of finishing training

 

Thank you mike just the answer i was looking for

Although Orange Juice and raw eggs?! That doesnt sound like a very tasty combination

But i wanna put on weight so i'll give it ago!

How often do you train pal and for how long?

Much appreciated.

 

I generally use semi-skimmed milk, but sometimes have orange juice as a change. It doesn't sound all that nice, but tbh, it's fine. You can't really taste the eggs in the orange juice, it just makes it a bit thicker. Same with the milk really

I train for about 90mins-2hrs every other day. I wouldn't train every day. Your body needs time to rest and rebuild. Your muscles don't grow in the gym. Your muscles grow while you're resting, providing you're getting adequate nutrition.

Breakfast time is the best time to eat the most, sets you up for the day. You don't have to go mad though tbh. Some healthy cereals and 4 eggs is a good start.

Then have a good, balanced meal shortly after training. Muscle Growth = Training + Rest + Nutrition. Your muscles get ripped up in the gym, then you need plenty of protein to rebuild them. If you don't get enough, your body will cannibalise itself and your muscles will shrink rather than grow.

Then plenty of carbs for general bulk

That's pretty much it in simple terms

 

the most important thing is you train as all these extra cals u take in will be wasted if your body doesnt need it.

you may put on 1-2 stone initially in the first few weeks/month this will be your body retaining water which you can loose as quickly as a week if your not careful. dont go nuts trying to cram as much food in as you can as soon as possible, as you'll just make urself sick lol take it easy and slowly increase ur daily intake of calaries as your in it for the long run rather then the short gains.

omelettes are a good way to get ur cals, 4/5 eggs and u can mix in pretty much anything else u wonna add chicken/meat veg potatos etc quick with little effert too.

heres a rough calarie guide that i saved that paul posted up on here ages ago. very good for a rough idea of what you need to be eating

1 gram of fat = 9kcals
1 gram of protein = 4kcals
1 gram of carbs = 4kcals

Split diet by approx: 35% Protein, 50% Carbs, 15% Fat

Basic Rule of thumb:
A)Multiply your weight in lbs by 16 to get YOUR amount of calories to maintain weight.
B)Don't forget to take into account the calories you burn training. Add this to A

C)Add 500kcals to gain weight, subtract 500 to loose from the above total.

 

Omelettes are a good meal, yeah. Scrambled eggs are a great breakfast too as you can do it in the microwave in a couple of minutes

 

Sounds good much appreciated fella's some very good advice there.

I think i will go for the omlettes option i love them anyway and living on me own makes for a quick easy meal

I'll let you know how i get on in a few months.

Cheers

 

great thread. i too needed to know this.
Is 4 poached eggs on 4 rounds of brown toast and 1 banana ok
for brekie? thats what i'm eatin at the mo.

cheers.

 

yeah thats fine, although you have to be careful with eggs as to many and you can end up feeling bloated and bunged up lol so you need to level it out with fruit and plenty of fibre to keep things moving lol

 

FastFordChris - You know your stuff mate

I'm 21 now and have been training properly for about 2.5 years, I found it near impossible to put on weight and keep it on until about a year ago when i started using 'Dorian Yates Approved' Pro Mass. They sell it at GNC/Hollands etc and that pre workout is the only thing my body hasn't excessively burnt during/post workout along with proteins/amino's.

Gym i go to is owned by a British bodybuilder JD Dawodu who'd give me sooo many ideas none of them stuck with my metabolism. 5"11 and I couldn't get past 11.5 stone, now holding weight at 13

Worth a crack IMO.

 

some good advice here which i think i may have a go

problem i have is i weigh 9 stone now due to being ill with stomach problems and its hard for me to gain the weight, but its slowly creeping up, but im just stuck to 3 meals a day the same every day, so i may start to have a change lol

regarding supplements, what would people recommend? and when do you drink tem, before trainning or after trainning

also when do you eat certain foods before and after,

carnt you tell im new at this but really interested so any help would be great