I'm 5'7 110lbs and trying to gain weight

R

randomwho

0
Hello,
I'm 22yrs 5'7 110lbs small frame i will start going to the gym this coming week after giving up on it a few months ago. I used to workout 3-4 times a week and did not see many results i have always been shy about asking questions to any of the trainers at the gym so i usually just looked around and did what other people did. i got some results (gained about 5lbs) but would not go higher than that so i gave up. My goal for the next few months is to tone up. Any suggestions on what supplements to take and a workout plans would be very helpful. I currently go to school part time, i eat about twice a day and sometimes snack in between.

Thanks alot fo the tips!!
 
Your diet is where your problem is.

The reason you didnt see any results is because your muscles never had anything to use in terms of protein. I think I did it in a science lesson when I was about 12 that your body uses protein for growth, and most importantly repair.

Work out what your eating and get a round about accurate estimate of how many calories your getting a day, how much fat/carb/protein your taking in.
 
I forgot to mention i was taking weight gainer 3200. Should i be taking that again and maybe some creatine or something? Any tips on lifting. Thanks for the help!
 
Creatine is a big deal. You don't want to use that stuff unless you've been going to the gym for consistently for at least two years, know what you're doing, have a well-established and clean diet, and plan on drinking more water than you'd ever be comfortable drinking.

I don't know what WeightGainer3000 is, or whatever its name was, but kinda like creatine I'd try and stay away from it. That type of stuff is originally intended for the 300 pound guys you see who need 300 grams of protein a day and physically just can't eat that much food. You want to TRY and get all your nutrients from real food, but if that's not possible whey protein shakes or protein bars are generally the next best way to go. Those are supplement foods though, not the staple of your diet.

I think that in 90% of the threads I read here regarding new people, someone always says "Go buy the New Rules of Lifting." And yeah, they're 100% right. That'll tell you about diet, what types of things you should do, why you should it, how you should do it, and it even comes with a really well-designed lifting program that'll give you good results.

So...go buy New Rules of Lifting by Cosgrove and Schuler.
 
I was in your exact same position a little while back (5'7" 120lbs). I managed to gain 45 pounds (approx. 70% muscle, 30% fat) in about 10 months. Here's what you need to focus on, in this order:

1. Nutrition: This is the number one factor in determining how much weight you will gain. The more calories you consume, the bigger you get. It's truly as simple as that. If you're desperate to gain weight, don't worry about counting calories, just eat as much food as you possibly can. Force feed yourself if you have to. Make sure that you eat at least 5-6 big, healthy meals spaced evenly throughout the day. Don't worry, your appetite will grow as your body comes to expect copious amounts of food each day. Protein is very important. Ensure that all of your meals contain at least 30g of protein, if not more like 40g or even 50g. Drink your calories, too. Get ready to start spending A LOT of money on milk. Drink plently of water. Water is essential for the body whether you are trying to gain, lose, or maintain weight.

2. Training: This is the number one factor in determining how much weight you gain will be muscle, and how much will be fat. Lift heavy weights 3 times a week, focusing on hitting each muscle group once a week. This is all you need to stimulate growth and will ensure you are not overtraining. Make sure you do compound exercises, as these stimulate the most muscle fibres and lead to big weight gain. Keep your reps between 4-10. I personally like training to failure and have had success with it, but others will tell you not to. Experiment and see what you like best. Big lifts like the squat, deadlift, and bench press should be the focus of your routine.

3. Rest: Your body grows while you're resting, not while you're working out. Make sure you get plenty of rest so that your muscles have a chance to grow and get stronger. Try to get 7-9 hours of sleep every night. Workout no more than 4 times a week, even 3 times will be plently. Rest is the easiest part of strength training, yet sometimes it is the most neglected.

Eat big, lift heavy, rest well -- Those are the keys to gaining strength and weight. Take creatine if you want to. It may help but it is by no means necessary. Oh, and forget about that weight gain powder. A man that weighs 110lbs should have no trouble gaining weight by eating lots of real food. Save it for when you're 170+ and need some extra help tipping the scales.

Good luck on your journey. It isn't easy, but results will come if you put in the time and effort.
 
Thank you all for the tips! i will start my diet tomorrow and working out!! I will make sure to eat plenty and consume a good amount of protein. Thanks again!
 
Don't be afraid to ask around in the gym. Seriously, don't be intimidated by all the big guys. I see a lot of big dudes in the gym, and sometimes I'll just flat out ask them "how do you do it? what is your secret?" Even the most stuck-up guy I've ever met, I asked him about his power cleans and snatches, and he opened right up to me and started telling me about it. So don't worry, just hop in the gym put in some time, get your nutrition going and watch your muscles grow!
 
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