New and need information please.

The Grooby · 01-08-2008, 04:22 AM

I am in need of information regarding the weight GAINING process. I am 24 (will be 25 Jan 25th), I am 6 feet 0 inches, and my current weight is 140. I am of a small frame but an athletic build. My metabolism moves at the speed of light apparently and no matter what and how much I eat I can never gain any substantial weight. I recently joined a fitness center and will begin working with free weights and other devices to help me pack on some muscle. My questions are as follows:
- What can I eat or drink to help me gain weight?
- What sort of workout regimen can I use to work arms, legs, shoulders, back, chest etc.
- What dietary supplements, if any, should I take?

I am a novice to most of this so be gentle and speak to me in lamen terms unless you care to define any keywords!

Other information that might help: I spend about 3-4 hours every day at the gym and I usually work out in the afternoon between 1 and 5.

Thanks.

Drew1200 · 01-08-2008, 05:03 AM

Quote:

Originally Posted by The Grooby

- What can I eat or drink to help me gain weight?

high protein, high fat, high carb. biggest thing is 1.5 - 2x your weight in grams of protein a day...I'd aim for 280g

Quote:

- What sort of workout regimen can I use to work arms, legs, shoulders, back, chest etc.

if you're only goal is gaining size just stick to the basics

day 1: chest w/triceps
day 2: back
day 3: rest
day 4: shoulders w/biceps
day 5: legs
day 6: rest
repeat

compound movements, stay away from machines, and your heavy pressing movements should make up the core of your workouts. biggest mistake most new guys in the gym make is spending a disproportionate amount of time working their arms...dont make that mistake. chest/back/legs should be your goal, everything else will follow along.

Quote:

- What dietary supplements, if any, should I take?

whey protein (1st thing in the morning & post-workout), multivitamin, fish oil. creatine if you feel like going a bit further. no point in getting real crazy with supplements, while you're getting into shape you should gain pretty easy for the first few months anyways.

Quote:

Other information that might help: I spend about 3-4 hours every day at the gym and I usually work out in the afternoon between 1 and 5.

thats crazy overtaining. with your metabolism you're body needs lots of food and rest to build muscle after a good workout... I'd limit your workouts to 2 hours tops, shorter if you can. are you doing cardio? you could probably cut that out all together, or limit it to just a couple short sessions a week.

Other people here are better with diets so maybe they can chime in, but you need to EAT. food will spur more growth than anything else. good luck! and any questions just post em up.

and if you're looking for some sweet workout gear PM Ikaika. he's got a sweet line of gym spandex specifically tailored for burly men. think underarmour, just fuscia.

The Grooby · 01-08-2008, 05:22 PM

Quote:

Originally Posted by Drew1200

high protein, high fat, high carb. biggest thing is 1.5 - 2x your weight in grams of protein a day...I'd aim for 280g

if you're only goal is gaining size just stick to the basics

day 1: chest w/triceps
day 2: back
day 3: rest
day 4: shoulders w/biceps
day 5: legs
day 6: rest
repeat

compound movements, stay away from machines, and your heavy pressing movements should make up the core of your workouts. biggest mistake most new guys in the gym make is spending a disproportionate amount of time working their arms...dont make that mistake. chest/back/legs should be your goal, everything else will follow along.

whey protein (1st thing in the morning & post-workout), multivitamin, fish oil. creatine if you feel like going a bit further. no point in getting real crazy with supplements, while you're getting into shape you should gain pretty easy for the first few months anyways.

thats crazy overtaining. with your metabolism you're body needs lots of food and rest to build muscle after a good workout... I'd limit your workouts to 2 hours tops, shorter if you can. are you doing cardio? you could probably cut that out all together, or limit it to just a couple short sessions a week.

Other people here are better with diets so maybe they can chime in, but you need to EAT. food will spur more growth than anything else. good luck! and any questions just post em up.

and if you're looking for some sweet workout gear PM Ikaika. he's got a sweet line of gym spandex specifically tailored for burly men. think underarmour, just fuscia.

Good information. As far as spending 3-4 hours at the gym the majority of that is used up playing basketball and racquetball.

As far as working the different areas of the body what types of workouts do I need to do on each section? I do not know the proper way to work each area.

**madman911** · 01-08-2008, 05:55 PM

The biggest roadblock I can see with regards to your goal of gaining weight is that you're engaging in too much high level aerobic activity with the basketball and raquetball. Either cut back and only do these activies ocassionally, or you will have to eat a tremendous amount of food and, even then, you will find it tough to add significant mass. It's all about calories in vs. calories out and if you're burning 1,000 or more calories per day and severely depleting glycogen, you will find it tough to shift your body into anabolism. If you wanna get bigger, you'll have to be less active. The most you'll typically see a bodybuilder do while in a mass gaining phase is 20-30 minutes of low intensity cardio each day. Anything more than that will impede gains.

The Grooby · 01-08-2008, 06:21 PM

Quote:

Originally Posted by madman911

The biggest roadblock I can see with regards to your goal of gaining weight is that you're engaging in too much high level aerobic activity with the basketball and raquetball. Either cut back and only do these activies ocassionally, or you will have to eat a tremendous amount of food and, even then, you will find it tough to add significant mass. It's all about calories in vs. calories out and if you're burning 1,000 or more calories per day and severely depleting glycogen, you will find it tough to shift your body into anabolism. If you wanna get bigger, you'll have to be less active. The most you'll typically see a bodybuilder do while in a mass gaining phase is 20-30 minutes of low intensity cardio each day. Anything more than that will impede gains.

That certainly sucks considering I spent a couple years almost never engaging in any cardio activities and still never gained any weight.

**DJSTARER** · 01-09-2008, 12:42 PM

madman is right. You need to be more seditary. If not, you at LEAST need to put your weight training on days you are not being active (if that makes sense, lol). Secondly, you need to make sure you are eating more than you think anyone ever should. We're talking pankcakes, bacon, eggs, choc milk, peanut butter and bannanas. You should also aim to drink 4-6 glasses of milk along the day. It's a great way to put on mass.

Generally, I also believe (although many might disagree) you should be training your lower body 2 times/week in the beginning. This will help you develope a strong core, and foundation for the future. I see it time, and time again: people's bench and row will go up without even training it. If you squat heavy each week (cycling in the 4-7 rep range), and deadlift for volume (6-12 rep range), I guarentee you will start growing. It's a must IMO.

**madman911** · 01-09-2008, 01:20 PM

Quote:

Originally Posted by The Grooby

That certainly sucks considering I spent a couple years almost never engaging in any cardio activities and still never gained any weight.

Then you just weren't eating enough. No matter how fast someone's metabolism is, if they take in enough calories, they will gain weight. Just track your daily caloric intake for the week - if there's no weight gain that week, increase calories by 500 per day. Do that until you start gaining, and each time you stall, add another 500. It's as simple as that.

What does your current diet look like?

The Grooby · 01-10-2008, 06:29 PM

Quote:

Originally Posted by madman911

What does your current diet look like?

It looks terrible... There's no method to it. I need someone to chart me out a diet of what to eat and when to eat. I just bought some weight gain/muscle gain yesterday that adds just over 1,000 extra calories a day to my diet.

**DJSTARER** · 01-10-2008, 08:22 PM

word:

Breakfast:
4 whole eggs
1 glass of orange juice
2 large bowls of cereal with 2 cups of milk

Snack-
Weight gainer

Lunch-
12oz sweet potato
1 can of tuna
1 glass of milk
large hand of nuts

Snack-
Weightgainer

TRAIN

Dinner-
3/4 cup (dry) rice
8oz chicken
1 glass of milk
greens

Snack-
3/4 cup of nuts
3 cups of milk

Before bed-

8oz chicken
1/2 cup of nuts
1 glass of milk

if you don't gain on that.... well, then just eat more i guess. But i think you will.

**Ikaika** · 01-10-2008, 09:06 PM

+1 to DJSTARER's diet. Simple and effective.

The Grooby · 01-11-2008, 12:04 AM

Thank you very much DJSTARER.

~~Daniel~~ · 01-22-2008, 08:47 AM

Eat balanced diet and drink plenty of water.

**builtbeast** · 02-13-2008, 05:40 AM

Quote:

Originally Posted by Daniel

Eat balanced diet and drink plenty of water.

Repped.

EliteBSU · 02-13-2008, 04:37 PM

Quote:

Originally Posted by The Grooby

- What can I eat or drink to help me gain weight?

Food lost and lots of it. eggs, tuna, red meat (should be a staple for hardgainers) oats (steel cut oats carry up to 600cal for half a cup uncooked) whole wheat pastas. milk, nuts. See it, Eat it, Gain It.

Quote:

Originally Posted by The Grooby

- What sort of workout regimen can I use to work arms, legs, shoulders, back, chest etc.

Drew threw down a good split. basics- Legs (squats, leg presses) Back (deads and rows) Chest (Incline/flat bench, lean forward dips) Shoulders (Presses, DONT neglect rear-delts.) Check out the logs of some of the guys and see what kind of exercises they do. If you toss them a PM asking how to do a certain exercise i'm sure they'd help the best they can.

Quote:

Originally Posted by The Grooby

- What dietary supplements, if any, should I take?

If you need a suppliment, Multivitamin and protein powder. weight gainers are bollocks if you ask me. its protein powder with sugar. I'm sure with a quick search of the forum for 'Weight Gainers' you'll find a few recipes here. (milk, protein powder, peanut butter, oats... plus others)

But you should cut down on the cardio like activites. your just burning the calories you need to build the mass.

01-08-2008, 04:22 AM	#1
The Grooby New Member Join Date: Jan 2008 Posts: 7 Recipes: 0 Rep Power: 0	New and need information please. I am in need of information regarding the weight GAINING process. I am 24 (will be 25 Jan 25th), I am 6 feet 0 inches, and my current weight is 140. I am of a small frame but an athletic build. My metabolism moves at the speed of light apparently and no matter what and how much I eat I can never gain any substantial weight. I recently joined a fitness center and will begin working with free weights and other devices to help me pack on some muscle. My questions are as follows: - What can I eat or drink to help me gain weight? - What sort of workout regimen can I use to work arms, legs, shoulders, back, chest etc. - What dietary supplements, if any, should I take? I am a novice to most of this so be gentle and speak to me in lamen terms unless you care to define any keywords! Other information that might help: I spend about 3-4 hours every day at the gym and I usually work out in the afternoon between 1 and 5. Thanks.

01-08-2008, 05:55 PM	#4
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,466 Recipes: 0 Rep Power: 54	Re: New and need information please. The biggest roadblock I can see with regards to your goal of gaining weight is that you're engaging in too much high level aerobic activity with the basketball and raquetball. Either cut back and only do these activies ocassionally, or you will have to eat a tremendous amount of food and, even then, you will find it tough to add significant mass. It's all about calories in vs. calories out and if you're burning 1,000 or more calories per day and severely depleting glycogen, you will find it tough to shift your body into anabolism. If you wanna get bigger, you'll have to be less active. The most you'll typically see a bodybuilder do while in a mass gaining phase is 20-30 minutes of low intensity cardio each day. Anything more than that will impede gains. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-09-2008, 12:42 PM	#6
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,912 Recipes: 0 Rep Power: 109	Re: New and need information please. madman is right. You need to be more seditary. If not, you at LEAST need to put your weight training on days you are not being active (if that makes sense, lol). Secondly, you need to make sure you are eating more than you think anyone ever should. We're talking pankcakes, bacon, eggs, choc milk, peanut butter and bannanas. You should also aim to drink 4-6 glasses of milk along the day. It's a great way to put on mass. Generally, I also believe (although many might disagree) you should be training your lower body 2 times/week in the beginning. This will help you develope a strong core, and foundation for the future. I see it time, and time again: people's bench and row will go up without even training it. If you squat heavy each week (cycling in the 4-7 rep range), and deadlift for volume (6-12 rep range), I guarentee you will start growing. It's a must IMO. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

01-10-2008, 08:22 PM	#9
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,912 Recipes: 0 Rep Power: 109	Re: New and need information please. word: Breakfast: 4 whole eggs 1 glass of orange juice 2 large bowls of cereal with 2 cups of milk Snack- Weight gainer Lunch- 12oz sweet potato 1 can of tuna 1 glass of milk large hand of nuts Snack- Weightgainer TRAIN Dinner- 3/4 cup (dry) rice 8oz chicken 1 glass of milk greens Snack- 3/4 cup of nuts 3 cups of milk Before bed- 8oz chicken 1/2 cup of nuts 1 glass of milk if you don't gain on that.... well, then just eat more i guess. But i think you will. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

01-10-2008, 09:06 PM	#10
Ikaika shippin dem stacks Join Date: Jul 2005 Location: San Diego, CA Posts: 3,650 Recipes: 0 Rep Power: 207	Re: New and need information please. +1 to DJSTARER's diet. Simple and effective. __________________ No supplement can make up for the lack of a strong work ethic.

01-11-2008, 12:04 AM	#11
The Grooby New Member Join Date: Jan 2008 Posts: 7 Recipes: 0 Rep Power: 0	Re: New and need information please. Thank you very much DJSTARER.

01-22-2008, 08:47 AM	#12
~~Daniel~~ Banned Join Date: Jan 2008 Posts: 8 Recipes: 0 Rep Power: 0	Water Eat balanced diet and drink plenty of water.

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