Need To Put On Some Weight, Badly?
August 18, 2010
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Posted by billspaced
Here's how I answered the question on Yahoo! Answers:
Question:
Hey.. I'm a 5'11 approx 190lb guy.. I wanna pack on some weight really badly because I'm thin and approaching feminine looking. Problem is that I have a very fast metabolism and nothing I do seems to add weight. I even found a term for it. Hardgainer. So, how do I overcome this? I work a full time job and have school.. so I really don't have time to just pig out all day long. I'm single.. no gf to cook tons of meas for me.. I can cookfor myself, but I don't know what's best for gaining weight. I know to stay away from junk food.. I never touch fast food. Any suggestions for me? Oh, I've tried those weight gain shakes from the health stores.. spent a fortune on that stuff and never gained a pound. This is really frustrating because i wanna start working out hardcore, but without anything to build off of what's the point?
Answer:
Your last line tells me you don't understand how to build muscle. It's all about synergy – if you lift heavy but don't eat right, then you will gain nothing. Same if you eat a lot and don't work out (well, except with this "method" you will get fat and turn into "skinny fat guy" or "fat skinny guy").
You need to approach gaining weight (i.e., building muscle) from 3 angles:
- Eat right
- Train right
- Recover right
Attitude is the glue that sticks it all together.
Eat 6 to 8 times a day, concentrating on protein-rich sources like eggs, beef, milk, fish, pork, and chicken. Also eat plenty of fruits and vegetables. Don't forget water!
Weight gain powders don't work well. Some people make gains, but these are the exceptions. They would have gained even without the supplementation.
Try a meal replacement powder mixed with whole milk like MetRx. Don't replace a meal, though, add it in.
Train 3 times a week. Do "limbs" one workout and "torso" the next workout. Stick to compound movements like squats, deadlifts, bench presses, overhead presses and rows. 6 to 8 reps for 1-3 sets, starting at 1 set and building to 3. Try to add weight every workout.
Get plenty of sleep, at least 7 hours a night. Try for 8 or 9; you're better off. If you cannot get 8 or 9, take a nap in the middle of the day.
Keep a positive attitude. It makes all the difference. I know it's difficult to stay positive; I used to be 120 pounds and couldn't gain an ounce. Then I figured it all out and put on 60 pounds in less than a year. Success came from simply following the program above and by staying positive about it all.
Best of luck. I know you can do this!
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Categories: bodybuilding, building muscle, hardgainer, Yahoo Answers
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Tags: hardgainer, need to put on some weight badly, Yahoo Answers
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Leave a reply
Some great advice here. I did a similiar program with my trainer a few years ago and it worked nicely to get me some definition.
What would you recommend for someone who wants to lose weight, yet gain muscle?
@ uv curing adhesive – try The Holy Grail by Tom Venuto. It gives you EVERYTHING you need to know to simultaneously build muscle and shed body fat.
However, the body building tips are providing on this page are some more basic, but important tips that seem to get left out of most body building
Great tips and advices.
Some exercises and diet plan will be helpful in this case.
I have joined gym from last month to put on some weight and also planned a perfect diet.
Thanks for sharing this.
Nice tips. You sound like an expert in this topic. In my case, I was fat once and have an eating problem. I knew that I need to do something about it. So I went to the gym 3 times a week, followed my program, and went on a diet. In just six months I lose 30 pounds.
Thank you for your sharing!
He was 190lbs @ 5'11? That doesn't sound thin and feminine looking to me.
Great answer for the question asked, keeping diet may also help you because they all go together. As it was told, if you work out much and do not eat, you will not gain what you want, or vice-versa.. A good diet plan which will fit to your fitness program is a must. Many gyms offer this service for free and makes a program for you. Try them out.
I wanna pack on some weight really badly because I'm thin and approaching feminine looking. Problem is that I have a very fast metabolism and nothing I do seems to add weight. I even found a term for it.
Its very hard for me to find a great personal trainer that extend my patience and get me on a great body in a small span of time. but dealing with a heavy equipment is not my type.
As long as I am healthy and happy, it doesn’t make sense to put on some weight. After all,in the world millions of people, especially the women, are struggling to lose weight!
Great bulletpoints to abide by: eating, training, and recovering right. The formula sounds simple for something as difficult as gaining mass and muscle for hardgainers, but it's all a matter of diligence!
@ Leg Training – you never know. There are a lot of “skinny fat guys” out there…or “fat skinny guys” LOL. Basically, he wasn’t satisfied with his body and wanted to change it. That’s what bodybuilding is all about.
is this also applicable to gain lean for skinny??I want to gain lean , but whenever I eat a lot ..all I get is a bulge on my stomach…
Now I have something to tell my husband..Thank you..:)
It is an interesting post to read.I want to gain my weight but did not know proper way for it.I think you have provided some useful information to gain weight and I would like to follow it.I think that I need right eating habit and proper workouts.
@ Lose Weight – Yes, eating BIG and lifting BIG are critical components for gaining weight and building muscle!
Hey Buddy, thanks too much for these cool advices.
This is a great article on building muscle really good information. I was just reading this great article and was wondering if anyone read this blog if so what do you think about it <a href="http://weeklydietsolution.com">Weekly Diet Plan</a>
I am a hardgainer as well. I really struggled to put on muscle until i hit about 26 and since then I have been able to quickly add muscle. A lot of it comes down to training right and eating right. It is possible for any one you just need to do the right things. Follow the advice here and you will pack on muscle.
Gaining weight can be tricky, because if you eat more you need to make sure that the food is high quality and full of complex carbs and protein. The best way to pack on weight which is lean muscle is by making sure to eat every 2 to 3 hours.
I have also found drinking protein shakes during the night to be beneficial as well. But this isn't practical for lots of people.
Great article!
Nice advice. I tries some weight gain powder once and it just made me sick! I only eat lots of chicken and steak now! Its a hard life lol
It is important to do exercise to put on some weight as it is required to do exercise in weight loss.Some people only eat more food and don't do exercise to gain weight which is not correct way.I like what you have written about attitude.
so a lot of protein to gain lean for the body, right?
When it comes down to building mass, testosterone and calories are what does it. You mentioned great points in your post about proper sleep and compound movements for increasing natural anabolic hormone production.
This is a real good article about weight loss. I enjoy reading this blog. Everything you wrote is so true about losing weight. I was just reading this other great article. I was wondering if you read this other great article like yours it has a lot of information like yours <a href="http://dietplanforabs.com">3 Day Diets</a>
Your article is great to read keep it up…
I struggled to get above 170 until I used a similar strategy. I still heavily incorporate heavy squats and deadlifts in my routines, and have went from 170 to over 220lbs rather quickly as a result of combining the 3 principles described in the post.
I think people underestimate the importance of rest and recovery time and how much of a role it can play in producing rapid results.
Great bulletpoints to abide by: eating, training, and recovering proper. The formula sounds simple for some thing as hard as gaining mass and muscle for hardgainers, but it is all a matter of diligence!
This is an interesting article to read. I think you sound like an expert on this subject. recently I want to achieve my weight, but do not know how appropriate it. I would say you have provided some useful information to gain weight and I want to follow it. thank you for the excellent advice.
I like the workout you suggested. Though when I workout, it's always at home and I don't have access to free weights so it's all, body weight exercises. Nonetheless, I'm going to try the tips you suggested, especially the nutrition plan!
Body building is one of the greatest ways to shape up, and having good body building clothes would really help you.
I am like this too. I never gain weight no matter HOW much I eat. But I think it's awesome. Sounds like your basically saying just eat everything you can, as much as you can. I don't understand though, you said your 190lbs and 5'11. That doesn't sound skiny at all, infact that seems perfectly fine if not a bit too much. Maybe I'm imagining it wrong though.
What you say is all true. Most hard gainer simply don't eat enough. If you increase the amount of food you eat slowly, your body will get used to eating more.
I like the workout you suggested. Though when I workout, it's always at home and I don't have access to free weights so it's all, body weight exercises.
I would give anything for steriod effects without using steroids. I want to build muscle but I struggle with gaining weight. I don't like to complain because most of our people can't lose weight. I am glad to know there are several of us out there with this problem. Thanks
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