wannabehotguy
11-18-2003, 05:35 PM
I've been going to the weight room for the last 3 weeks and I am seeing some building of muscles in my arms (I am very happy about that). I am wondering what I can do to lift weights more effeciently? I Am a real skinny guy almost skeletal looking and I find it to be disgusting! I want to gain weight and look normal. Also I'd love to have muscles that all the GQ models have. Definatly a six pack would be great too. Main point is I want to gain weight and build sculpted muscles in a healthy way OK , the most healthy way. And how long can I expect to start looking good. Also I've noticed I've lost some weight. I don't need to loose weight so I am getting annoyed. DO you guys think that working on the bicycle would make me loose weight?? Remember I want to GAIN weight. I am about 118 and 5,9.
Thanks please help.
Thanks please help.
Sponsor
Naxis
11-18-2003, 08:51 PM
If you're already lifting, then you need to EAT. A LOT. Seriously. If you are not getting enough calories to accommodate muscle gain, you'll stay the skiny guy. Get lots of protein, lots of good carbs and some unsat. fats. Try to eat 6x a day if you can, keep the nutrition coming. If you just don't have the appetite for it, get whey or weight gainer shakes. They're not so filling and can quickly up your overall calories. List what your current diet looks like (roughly/exactly what you eat, how much and when). I'm sure we can find some ways to bulk you up. :)
a bear
11-19-2003, 11:13 AM
http://www.healthboards.com/ubb/Forum38/HTML/001747.html
Kenyth
11-21-2003, 05:25 PM
Eat lots of lean protein, particularly around the time you're lifting. Lift heavy weights for only a few reps (2-6). Work each muscle group no more than twice a week. Work with a partner as heavy weight lifting with free weights can be hazardous.
I can't stress the eating part enough if you're underweight. Underweight people must eat even when they're not hungry to gain. Try not to eat a lot of saturated fats or simple sugars though. They can be counter-productive. Eat meat! Grilled, broiled, etc. Eggs and reduced fat dairy are also great sources of protein. Eat plenty of complex carbs too. Nuts and seeds are a great source of good fats. Stay away from caffeine and other stimulants. Many good protein shake mixes are available to suppliment. If you're underweight, mix them with skim or 1% milk. You will also need the calcium for your bones. Your bones must grow also. They'll get thicker.
Don't worry about the exercise making you lose weight as body fat and water is probably what you lost anyway. If you notice you're losing weight, just up your food intake to compensate. Drink gatorade while you work out.
I can't stress the eating part enough if you're underweight. Underweight people must eat even when they're not hungry to gain. Try not to eat a lot of saturated fats or simple sugars though. They can be counter-productive. Eat meat! Grilled, broiled, etc. Eggs and reduced fat dairy are also great sources of protein. Eat plenty of complex carbs too. Nuts and seeds are a great source of good fats. Stay away from caffeine and other stimulants. Many good protein shake mixes are available to suppliment. If you're underweight, mix them with skim or 1% milk. You will also need the calcium for your bones. Your bones must grow also. They'll get thicker.
Don't worry about the exercise making you lose weight as body fat and water is probably what you lost anyway. If you notice you're losing weight, just up your food intake to compensate. Drink gatorade while you work out.
Kenyth
11-21-2003, 05:41 PM
Man! Sometimes I wish I could trade a little of this for a little of that, you know? I'm the exact opposite. I could be hungry all the time if I wanted to. Weight lifting makes it worse. If I quit weight lifting and exercising, I would gain weight and lose little strength. In less than one year I went from a 240lb starting bench press to a 340lb bench press, 100 to 150 lb. preacher curls. but I have a heck of a time losing the fat! I run 30 min. three times a week, which helps. But man it's hard to keep the cal. below 2400 a day!
I wonder if natural appetite plays a significant role in body types? Most real skinny guys I know would only eat once a day if they didn't think about it.
I wonder if natural appetite plays a significant role in body types? Most real skinny guys I know would only eat once a day if they didn't think about it.
stolie
11-23-2003, 01:49 AM
Wannabe,
Although I have lost a lot of the mass over the years that I put on in my early 20s, I was able to put on 25 pounds of muscle by doing the low rep, high weight formula others have suggested and by focusing on specific exercises.
The squat was probably the exercise that stimulated growth in me more than any other. Squats really force the whole body to work to bear the weight. Deadlifts, bench press, military press and hang cleans are also good mass builders as they work several big muscle groups at once. Curls are good for sculpting, but if you really want to bulk up, that's not where the paydirt lies.
I think for smaller guys, working the big muscle groups like legs, lats, and pecs is more important.
P.S. Of course, I have to mention that you should work out safely within your limits and give your body time to recover. As you've read from me on another board, I overdid it and ended up messing up my neck and shoulder for good. So be patient and stick with a plan. Good luck.
Although I have lost a lot of the mass over the years that I put on in my early 20s, I was able to put on 25 pounds of muscle by doing the low rep, high weight formula others have suggested and by focusing on specific exercises.
The squat was probably the exercise that stimulated growth in me more than any other. Squats really force the whole body to work to bear the weight. Deadlifts, bench press, military press and hang cleans are also good mass builders as they work several big muscle groups at once. Curls are good for sculpting, but if you really want to bulk up, that's not where the paydirt lies.
I think for smaller guys, working the big muscle groups like legs, lats, and pecs is more important.
P.S. Of course, I have to mention that you should work out safely within your limits and give your body time to recover. As you've read from me on another board, I overdid it and ended up messing up my neck and shoulder for good. So be patient and stick with a plan. Good luck.