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Best way to gain weight


colm

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I am looking for the best way to gain weight. I am almost 6'0 and only 150 lbs. So as you can imagine and I am fairly skinny and when I play gaa or football I get pushed off the ball easier. So shoot me your techniques on how to gain weight and bulk up the quickest.

Thanks for all the advice in advance.

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Probably the healthiest way (or one of them) is to get into a good workout routine and radically increase your protein intake. You will begin to build muscle mass pretty quickly.

 

I suppose I should also ask you how old you are?

 

Another way to gain weight although it is definitely not healthy for you and is not recommeded is to get married. The total lack of sexual activity and the increased amount of eating and drinking beer in front of the TV while basically losing all hope tends to cause massive weight gain. But you will also sink deep into depression. On the upside though, when you finally get divorced, the desire to look good in order to attract the attention of young attractive women will get you into the gym and you can start turning that extra weight around your middle into muscle... Again... this mothod is not recommended... :P

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I am looking for the best way to gain weight. I am almost 6'0 and only 150 lbs. So as you can imagine and I am fairly skinny and when I play gaa or football I get pushed off the ball easier. So shoot me your techniques on how to gain weight and bulk up the quickest.

Thanks for all the advice in advance.

it depends on what you trying to gain weight to do. you trying to gain 20-30-40 Lbs.

first see how much wieght you want to gain and you laos want to mantian that weight

depending on how much you ant to gain, you need to change everything you are doin now.

 

Eating

if you are eating 3-4 meals a day then you want to up that by 4 and break them down in small meals so you are having 8 meals a day.

portein

if you never taken portein before I trongly suggest you go to a portein store anget some advice.

just taking portein is ok but you can get max resluts if you take the right one for the right purpose.

 

workout

if you are doing small workouts 3-4 times a week then you need start training 6-7 days a week

weights= muscle and a little cardio to balance acid in your muscles

 

cardio= fat loss and good cardio

avarious types of workout to top of the rest of your body

have a plan for what you do at the gym everyday.

you follow this for a few months without cheating and you will see results but you have to follow it to the tee unless you taking juice or something not natural to give you quicker results.

thats my two cents

hit me up if you have any questions on other stuff you can do or add or want to do that is natural base.

hope this helps

I went from 187 to 220 in a year and I can mantain my size and everything else. it can be done it just take hard work and deducation.

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all about more (clean) calories, more meals, plenty of veggies, fruit, water and more weights!

 

Like Legend said, eat about 7 meals per day e.g. breakfast, snack, lunch, snack, post workout snack, dinner, snack. And a sneaky little tip i used to put on 12kgs (26 pounds in 4 months, for my football offseason), say you go to bed at 12, have a protein shake at 11:30 and then wake up at 2 or 3 in the morning and eat a sandwich or have a small meal. Trust me it's FUCKING HARD to choke down a sandwich at that time in the morning, and I even fell asleep once or twice with food in my mouth and the mrs will not be happy!!! But trust me it's worth it. Your metabolism slows down when your sleeping, so eating then is excellent, my weapon of choice was a peanut butter sandwich on wholemeal. And lift heavy weights. Gotta go big to get big :)

 

Eating every 2-3 hours during the day and having the sneaky 2/3 oclock in the morning meal helped me go from 6"3 and 80kgs (176 lbs) to 6"3 92kgs (202 or 203lbs) in 4 months. Let me know how it goes!!!

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Arite.

 

Workout:

 

First get yourself a good workout program. If you're looking to build functional strength, and haven't really done a serious weightlifting program before. I suggest Mark Rippetoe's "Starting Strength"

 

http://startingstrength.com/

 

For the most part, if you do a little looking, you can find this on the web, for free. Or you can order the book/dvd's from amazon.

 

I'm going to disagree with Legendary about working out 7 days a week, as I feel that over-training would definitely play a factor, and your intensity in the gym would suffer.

 

2 on 1 off is usually where I suggest people start. Some might suggest a 3 day a week system, or a 2 on 1 off - 3 on 1 off system. Depends on your schedule, and what you're body can handle. Your body needs rest and recovery to grow. If it's under constant stress, it will break down on you. A good nights sleep is just as important as a good workout routine.

 

 

Cardio:

 

When trying to build mass excessive cardio isn't going to help you. It's still important though. Generally on my Bulk Phase I'll do 30 minutes of walking at a moderate pace after my strength workout. This keeps my metabolism going, so I can eat more. Keeps my cardio in check so I don't become a wheezing grandmother, and, most importantly, it helps burn off excessive fat that you're going to accumulate by eating excess calories.

 

 

Nutrition:

 

To Bulk and gain muscle, you need to eat at a caloric excess. You can do this one of two ways. Dirty or Clean. Dirty is easiest obviously, go to McDonalds and start slamming down Big Macs. Eat a tray of lasagna, go on a KFC Binge. Easy, fast, but you're probably going to end up with an extra 50 pounds of fat.

 

So clean. Eat every 2-3 hours, small meals, with clean protein and a complex carb. The goal is to get at least 1 - 1.5 grams of protein for every 1LB of bodyweight. If you weight 150 pounds, you want 200-300 grams of protein a day. So get on Fitday, get a food scale and do it that way. Usually though, you're gonna want a hunk of clean protein (Grilled Chicken, Turkey, Fish, or Steak) a little bit bigger than your fist (About 5 Ounces), mixed with a good complex carbohydrate (Sweet Potato, WW Pasta, Brown Rice, White Rice etc) you should be eating right around 1.5 to 2 grams of carbs per 1LB of bodyweight (Which thankfully, is a shit ton easier than protein). Drink lots of milk, lots of milk. White Milk, Chocolate Milk, just drink it. It has some healthy fats, Casein Protein, it's generally just awesome for bulking. If you just cant cram anymore food into your mouth, get a decent tasting weight gainer (Muscle Milk, OptiGainer, etc).

 

 

So yea, thats all I got.

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In order to achieve your goal weight, you must adjust your daily nutrition habits to the defined goal. Choose food with higher content of calories to increase your calories intake. Remember that your diet should be healthy, so abstain from fast food.


I found great recommendation about the amount of proteins, carbohydrates, and lipids, fats, fiber, and cholesterol that you need to consume daily in Diet Tracker, Weight Gain app. Body Mass Index and the percentage of Body Fat are also calculated based on your gender, age, height and current weight. It also gives you useful tips on how to gain weight. The tips include such recommendations as to train your body every day and not to drink water before eating and while eating your meal.

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Try GOMAD for a month

and lift weights

sleep 8-10 hours a day

In the GOMAD phase youre body adapt to the calories, and you will feels mutch more hungry after GOMAD

more food, lifting and good sleep = muscle and weight gain

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Best way to gain weight and bulk up is get some high amount of protein mix flavor wise stay away from chocolate as they dont make any that taste ok. Vanilla is typically the least fowl tasting. Also get you some creatine and beta-alanine. Drink the protein mix with water before you head to the gym. Take the creatine and beta-alanine and mix them together in your water container you take to the gym as they are typically pretty fast acting and take a couple of drinks on the way to the gym so some will be in your system a little bit before you start lifting and your replenishing as you work out. Now when you are at they gym bring someone with you to spot you. Because this is what you are going to do: don't lift more than 5 reps a set but decide how many reps you will do. Do 3-5 sets and you can choose different reps for the sets. You want to do so few reps because you are bulking up and you want to ift heavy and that is why you are bringing someone to spot you. Now don't max out on the first set to prevent injury. Start with a warm up light set doing 10 reps to allows your muscles that are going to be being used to warm up. Now this warm up set doesnt count towards your 3-5 sets. Now once you are doing your sets don't jump dramatically from one weight to the next either again to prevent injury. If the last set you feel like you can lift heavier in that exercise than do a 1 rep 2 rep max and if you are wrong it's ok that is why you brought a friend to spot you to make sure they can assist and keep you safe. If you do it and feel like you can do more try a bit more. Keep notes so you know how much you maxed out at in different lifts. And keep in mind if it is your first lift you have x amount lifts ahead of you so don't completely burn yourself out. Also if you are taking a drink on a lift that is fine but do make sure you are resting at least 10 seconds between sets but not more than 20 unless they are lifting too then after you swap and they do theirs its probably been long enough and make sure you take a drink of your water you mixed up inbetween different lifts. This way the creatine is doing it's job throughout the workout and beta-alanine its. And if you can find a beta-alanine mixed with amino acids even better and typically you can pretty easy. Also for the love of all things holy and sacred don't forget leg day. Take 1 day off from working out a week as it's good for the body to have a day to repair itself. Because when you are maxing out you are doing micro tears to your muscles and no worries that is safe and how your muscles grow but good for the body to have that day to repair the most. Now that we mentioned you need an off day and leg day obviously you are going to be working out the upper body as well lets talk about schedule. Whatever schedule you set for yourself keep that schedule for 3-4 weeks. After that change your schedule up including what is your off day and you are doing this because after time your body starts to plateau and will stop growing. So by changing up your schedule it's not getting use to oh it's thursday I'm getting rest today or oh it's wednesday I'm working out my chest and guns. It keeps your body in shock. And you don't change the schedule every week because it doesn't start to plateau either. You want to break the cycle as your body starts to plateau. Now let's talk about that off day don't drink your protein that day unless you want to put on some fat. Also its ok to drink your beta-alanine but you don't have to on the off day and is ok not to. Again its good for your body to have a change. Now lets talk about your diet. You want a high protein diet so you are going to be eating quite a bit of meat and typically not the good stuff aka red meat. Yeah bye bye steak my friend. I mean its ok to treat yourself on occasion but not often. Also nuts are ok but they are high in cabs which turns into sugar so go easy on the nuts. Guys i know how everyone likes to have their minds in the gutter here in the forums but no dirty jokes here. Vegetables and fruit are ok too but most of your diet is going to be protein so check out protein information on different meats and find somethings that work for you. Now also don't forget most sauces have sugar in them so no sauce to light sauce. And its ok to have a cheat day and get some buffalo wild wings on occasion but even on cheat day don't just splurge to your hearts content or you put too much sugar in your body their bean pole. Alright now mr. Thin. Obviously with a high protein diet your body isn't getting the necessary amount of nutrients it needs and that can be unhealthy so buy 1 a day vitamins for men as men and women needs different doses of different vitamins a day. You will be taking your vitamin every day including your off day. And the supplements and vitamins are all pretty cheap. Hope this helps. Oh and another thing its good to have your picture taken in shorts only and don't pose/flex in them so its natural. Front pic, side pic, and back pic. The reason for the pics is because you see yourself every single day so you wont really notice the change physically of you bulking up and as humans we tend to get discouraged when we don't see improvement. This allows you to look at before and after pics of yourself so you can see where you are gaining at and the definition you are starting to get.

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