So the other day my AF recruiter told me that I have to gain 10 lbs to meet my height/weight requirement for military. It was a very discouraging piece of news since I have a VERY hard time gaining weight. I'm what you'd call an ectomorph in the body building world, and am currently 20 yrs old, 5'11 and 118 lbs. I have to be 128 to go through MEPS and BMT. I've read every piece of information on the internet about how to gain weight, the right nutrition, exercises, etc, etc...etc. I'd just like to hear some success stories on gaining weight if anyone has some. -What work out routines you used. -Suppliments you used. -Food you ate. -Etc. Thanks
I used to be around 130 lbs, 19 atm. I'd say to hit the weights and i'm sure you can gain the amount of weight.
Quickest way to get fat and out of shape. Just eat clean healthy food religiously every single day like torture and get a good work out in at least 3x a week.
about a year ago, i weighed about 115 (6'0 ft) pounds, i lost a looooot of weight mostly from amphetamines and very poor diet. I honestly thought it was hopeless to even work out because id just lose it all again cos of my metabolism. But now i weigh 165. here's what i did: - i doubled up on EVERY meal (this part is very crucial that you do this). even if i where full i'd keep eating to help expand my stomach. eventually it became routine instead of forcing myself. - spend about 20-30 mins PER DAY (not every other day) just doing some basic workouts. i started with cardio to help boost my stamina first, after about of month of running a couple miles every couple days i moved on to lifting. its very important that you don't spend no more then 30 minutes working out per day. when you have a high metabolism, you burn calories super fast. so if you workout your body too much your gunna burn more then gain. make sure you eat a high protein meal before and after to get the most out of your workout as well. I eat a lot of chicken, tuna, turkey, fruits, vegetables. things like that. - i don't know about you, but im very hyperactive ALL of the time. im always tapping or moving my foot or doing some kind of physical movement. its important that you refrain from doing this, try and be as calm and still as possible and conserve your energy until you hit the gym. - DO NOT push yourself just yet, you want to take baby steps. it took me forever to get in that mindset. when i'd workout i would push myself wayyy too far to the point of exhaustion and it did more bad then good. you want to slowly, but surely keep progressing more and more each week. - I was gaining about 10 pounds per month, every month. and have a healthy balance of fat and muscle. There where a couple months where i was too busy to workout everyday but i made sure that i was doubling up all my meals because of my metabolism. - Pull ups and sit ups are GODLY and do wonders on the core. do them whenever you have down time. its what you should mostly focus on. But make sure to switch it up every week. i know people who switch it up every day but i personally seen better results my own way. - dont be afraid to take breaks for a couple days. when i first started out i was CONSTANTLY sore and tired. but after awhile my body adapted. i still get sore but that fatigue is slowly getting easier to manage. its been almost a year since i weighed 115 and i feel soooo much better. i'm not where i want to be yet, especially for my height. slowly but surely i'll get there. so don't forget! DOUBLE UP ON MEALS and keep the workouts short but efficient. its very, very important you do this or it wont work.
I have gained almost 20 pounds in the last month and a half. I am 6' I started at 135 pounds. 135 was low for me, my 140 would be more average but I was at a really low point and not eating well. Today I was at 158. I will be 160 by the end of the week, the most I've weighed in my life. I started doing GOMAD. It's a great way to get the calories in. I honestly haven't been getting the full gallon a day, it's hard. I've been averaging probably 3/4 a gallon a day. My capacity for eating has gone up a lot. My advice: Start eating lots more calories, lots of beef, lots of carbs. Don't eat much fruits or veggies, they will make you full and don't have that many calories. If you do any cardio workout, stop. Just do strength training. Finally subscribe to /r/gainit
It's extremely slow and hard trying to gain muscle without gaining fat. Nothing wrong with gaining some fat and losing it later.
I would not try to gain more than 2-3 pounds a week. I gained about 30 over 3 months in the winter 3 years ago. I would eat about 3500-4000 calories a day and exercise twice a day. Run to the gym (3 miles) work out for 45 minutes shower class. Bike to this city gym area and do body weight exercises for 30-45 then play ball.
You could drink a slimfast WITH your meals.. It fills u up like no other tho.. After I cut weight for wrestling and the season was over I needed to get back too a healthy weight lol. A buddy suggested it and damn did it work! Just remember theres no sense in being big and slow. Keep up ur cardio!
I've got Muscle Milk and it says I should drink 1-2 glasses a day. Would it be unhealthy to drink more than that?
Why would you suggest cardio? That won't help him at all. Do no cardio. Heavy, compound lifting, 1lb of protein per pound of body weight. And you'll gain 10 lbs of water weight very fast. I've gone from 160 to 170 in 2-3 weeks cus of water weight and maybe a pound or two of muscle.
Since you're so thin for your height, hit the gym 3 days a week, focus on compound lifts such as bench press, military press, deadlift, squats. Think about how much food you normally eat in a day. now double it, and eat that much every day.
why is anyone suggesting slim fast or running? OP don't listen to any of that. You dont need to do cardio right now and you should be taking a heavy gainer such as true mass, serious mass, or something similar high in calories, high in protein, high in carbs
Lift heavy weights until muscle failure (I'd suggest looking up a routine) Eat carbs before workout, protein after.
Training to failure is counterproductive in the long run, it's better to just do heavy weight low reps, and keep increasing the weight each workout (and eventually every week when you get more advanced). Training to failure will eventually cause overtraining when lifting heavy weights.
This can work if you lift heavy, since fast food has tons of calories. I've always said that people who want to gain muscle have to expect to gain some fat too. If you aren't gaining fat, you probably aren't eating enough to make the muscle gains you want.
Yeah OP get super bulky and be slow. Guess its too hard for folks to read a whole post... A slim fast is a "meal" so eating a meal and drinking a meal is 2 full servings. I gained 10+ pounds jus with my meals. Proof is in the fucking pudding. Then again 10lbs of WATER WEIGHT is gonna help u.