advice..?

P

pastah

0
I'm 6 foot 1 and 135 lbs and I'm sick of it. The BMI thing says I should be around 170 for my height. I've already gathered from this forum that my plan to work out only chest, arms and shoulders is stupid - I'm adjusting my workout routine to include my whole body.
My main goal here is to gain weight and muscle, something that seems damn near impossible for me. I have a crazy fast metabolism which I get from my dad - he's the same height and only 155 or so at age 56. We've both been really skinny all of our lives. Aside from working out at the gym, what can I do to pack on some pounds? I'm in university so I've been eating a lot of crap (theres really not much choice in the cafeteria), and even all the fatty foods hasn't made me any bigger. Of course, I don't want to get fatter so I've been trying to eat healthier lately.
So what else can I do to get bigger? My friend recommended protein shakes and eating before I hit the gym... good ideas? thanks.
 
In addition to eating better, which it sounds like you hopefully have a grasp of, you should be eating consistently as well. Try to eat every couple of hours. It may be hard to do so if you have only been eating at the cafeteria for every meal, but you have to get food some other way. Can you pack food, or are they other places to buy food?
 
heres a little list...

1. Cut cardio... dont do any ... like none at all... ok.. maybe like once a week...

2. Encourage Hyper-trophy ... Like huge amounts of weight.. not as much as to hurt yourself... but to get your muscles rarin.. like a weight that you can do 5-7 reps but there aint no way in heck you are doing 8 :D. one set vs. three sets do whatever you want.. but 3 seems like a pretty good amount.. some people even go as high as 5 but that makes the time in the gym to long if you are doing your full body.

3. EAT! EAT! ... carry like a straight up quarter pound of chicken with you and munch it.. eat tons of protein... but just yeah eat eat eat all the foods.. and be sure to chomp on some tuna... has omega 3 good for muscle... also salmon is really good... also if you are going to be using a protein powder use a whey protein... and when you work out eat about an hour after be sure to get some real protein in there after your workout like an hour to two right after so it can go to building those muscles.

4. Dont overtrain... always give your muscles time to build themselves... so take a day off workout M W F full body and take the weekend off..
 
I am an ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories

Stay away from fats! seeya dood!
 
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