Looking for some advice and knowledge! Looking to Gain 25-30 lbs!

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Derek Short

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Im new here to the forum and looking for some help to get me on the right track to meeting my goal!

Im 5' 8'' I currently weigh 135lbs.
Im a 26 years old male

im in good shape but im looking to get more mass.
Ive been 135 lbs give or take a few lbs for quite awhile and i want to start packing on a few lbs.

My goal is 160-165lbs.

I have a good buddy of mine that has a mini gym in his backyard that him and his dad built. His dad has been working out 30+ years and my buddy has been working out on and off for about 10 years. I recently went over to his house and have been working out during the week mon-fri.

Ive changed my eating habits which up til a few weeks ago have not been the greatest so im kinda think that was holding me back from gaining any weight. I have high metabolism and a very active job/life. So far ive gone to the store packed up on good food and meats. and ive started taking a protein shake powder. called... Up Your MASS!

I am wondering what else i can do to help gain some weight and what you guys would suggest I do to meet my goal of 160-165lbs. and how long would you guys estimate it would take me to reach my goal?

Any helpful advice is very much appreciated!

Thanks for looking!
 
Derek Short said:
one other thing how long do you guys think it will take to reach my goal?
keep the advice coming also!

thanks
Click to expand...

You're probably not getting a response to this because it's really quite impossible to say for sure how long it will take. Every person is different and it really depends on your dedication and consistency :)
 
What exactly is your daily nutrition like?

Do not fall into the trap of eating tons of meats, and drowning your body in protein. THe human body is complex machine and an imbalance will prevent you from putting on LEAN MUSCLE, which is a big difference than just adding mass.

Coming from a guy who ate tons of meat took tons of protein, my body really started looking better whn I started eating more frequently but eating more greens and fruits, eating meat is important but you need to eat way more fruits and vegetables. Stick to WHOLE foods, nothing processed at all. No bread, no fruit juices, nothing artifical, stick to all kinds of vegetables, fruits, lentils is amazing for high amounts of protein and carbs, eat meat in this order, 1. Chicken 2. Fish 3. Turkey 4. Beef, and stick to whole cuts nothing frozen and nothing like ground beef or ground chicken, opt for chicken breast, and steaks etc.

Training is important you want to do heavy compound exercises is the best way to add overall body mass, when you reach your desired weight you can start "sculpting" using isolation exercises.

Best exercies would be deadlifts, incline bench, standing military press, barbell squats, chinups, dips, leg press, flat barbell press, barbell curls, closegrip incline press. Stick to mainly barbell exercises and always train to failure, use heavy weight that will not allow you to push past 10 reps.

Train 4 times a week, again depending on your body type you will have to experiment and see what works best for you.

The nutrition is the MOST important thing before training.

Remeber:
whole foods
nothing processed
more greens and vegetables than meats
lots of fruits
5-8 litres of water a day to feel your muscles hydrated and your digestive track operating optimally due to the more frequent meals
 
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