Cannot build up!

indigopopz · 03-09-2009, 14:11

Hi

Basically just looking for some advice.I'm a 20 year old guy who's fairly skinny and eager to build up.I'm about 9 1/2 stone and i'm naturally skinny.

I was in the gym earlier in the year and was given a programme and told to eat more(i already eat more than most people i know,at least 2 dinners a day,plenty of bread etc)but alas after 4 weeks,no results.Went away for a few weeks then and didn't go back.
I'm now contemplating joining they gym again but this time I want to try and see results!Best way to bulk up?Do I need protein?if so,what type?I would only be able to make they gym 3 times a week most weeks,is that to little?
When should I expect to start witnessing an improvement?
Thanks.

Jimmy Bottlehead · 03-09-2009, 14:21

Have a read of the stickies at the top of the forum, and see if they help much. They should. Once ya do that, pop back here and ask about the bits that don't make sense.

In a nutshell, to get bigger ya gotta eat well (bread is NOT the best thing to base a diet on), lift weights that are challenging, get a good program where squats, deadlifts, bench presses are included, and eat lots. And then some more.

**rubadub** · 03-09-2009, 14:28

Quote:

Originally Posted by indigopopz

but alas after 4 weeks,no results.

What sort of results were you expecting after just 4 weeks?

I got a lot stronger after just 4 weeks when I started training, not any visible changes though, I did not expect there to be in such a short time.

O.P.H · 03-09-2009, 15:21

Best thing you can do is firstly look for a beginner weights programs like Starting Strength or Stronglifts, these are programs that you can find all over the net. Follow these as they are the best for complete beginners and should help you gain in size the "quickest". If you really have no clue get a few lessons in the gym with regard to correct form for each of the lifts required in whatever program you do. Also look at the stickies for how to improve your diet, diet is huge in getting bigger. You have to research these 2 things yourself really.

Worst thing you can do is want to see results. Its a long slow process. Its more of a lifestyle change than anything else. You dont just do weights for 6 months, get a body you like and then wave goodbye to gym forever and walk off into the sunset. If you want a better and bigger body you have to have to do weights, cardio and right diet forever..FOREVER, for the rest of your life or however long you want to look and feel good. Even when ya get a great body it needs to be maintained. Ya cant just give up after 4 weeks, ya cant ever give up. It all about what ya want really.

t-ha · 03-09-2009, 16:09

3 times a week is plenty, for some people it can be better than going in more often.

Agree with the other posters, give it 2 months at least & use objective criteria to measure progress (some days you'll think you look big and then think you look small the next day). See if you're getting stronger, if your weight has gone up, etc.

thebiggestjim · 03-09-2009, 17:10

Im just going to address the diet part. If you don't have a proper diet you will not gain to good weight you are looking for. 9.5 stone = 133 lbs. So you need 170 grams of protein per day spread over 5 meals, breakfast and post workout shake been the most important meals. I don't have time to post much more info but its all in the stickys.

If you are eating this amount of food and weight training you are giving your body no choice but to grow. If you are not growing you are probably missing meals. If your not missing meals eat more.

Good luck

mdc5065 · 03-09-2009, 22:22

Having been a hardgainer all my life, I'm not going to lie to you. You're more than likely going to have to work twice as hard as the next guy to put on size even though you're more than likely just as strong as he is. I suggest something in the cross-fit program realm where your workout changes session to session so that your muscles have no choice but to grow rather than adapt through muscle memory. Also, supplements may become your best friend IN CONSULTATION WITH A PHYSICIAN.

podge57 · 03-09-2009, 22:33

Quote:

Originally Posted by mdc5065

Having been a hardgainer all my life, I'm not going to lie to you. You're more than likely going to have to work twice as hard as the next guy to put on size even though you're more than likely just as strong as he is.

eating lots hardly classifies as hard work

mdc5065 · 04-09-2009, 00:39

Quote:

Originally Posted by podge57

eating lots hardly classifies as hard work

It's much more complicated than just "eating lots"

Dovers · 04-09-2009, 07:48

Quote:

Originally Posted by O.P.H

Worst thing you can do is want to see results. Its a long slow process. Its more of a lifestyle change than anything else. You dont just do weights for 6 months, get a body you like and then wave goodbye to gym forever and walk off into the sunset. If you want a better and bigger body you have to have to do weights, cardio and right diet forever..FOREVER, for the rest of your life or however long you want to look and feel good. Even when ya get a great body it needs to be maintained. Ya cant just give up after 4 weeks, ya cant ever give up. It all about what ya want really.

Great advice. I wish everyone was forced to read this before they make a new post in the fitness forum

**rubadub** · 04-09-2009, 09:18

Quote:

Originally Posted by mdc5065

It's much more complicated than just "eating lots"

I think he is saying that the "guy next to you in the gym" might just be eating more than you and thats why he is getting better results from doing the exact same routine.

Quote:

Originally Posted by indigopopz

i already eat more than most people i know,at least 2 dinners a day,plenty of bread etc)

Have you calcualted your calorie intake? if "most people you know" are the average Irish person then their calorie intake is ~3500kcal per day, which is quite a lot to manage, but it is the average intake.

I think it was a WHO report saying it was 3500kcal but can't find it , all I can find is this but with no source
http://www.trivia-library.com/b/dail...-countries.htm

Quote:

DAILY CALORIE INTAKE OF THE AVERAGE PERSON IN 20 COUNTRIES

1. Ireland 3,410

2. Belgium-Luxembourg 3,380

3. U.S. 3,330

4. Netherlands 3,320

5. Austria 3,310

6. U.S.S.R. 3,280

7. Australia 3,280

8. New Zealand 3,200

9. United Kingdom 3,190

10. Canada 3,180

11. Israel 2,960

12. Spain 2,600

13. Mexico 2,580

14. China 2,170

15. India 2,070

16. Somalia 1,830

17. Indonesia 1,790

18. Haiti 1,730

19. Algeria 1,730

20. Upper Volta 1,710

03-09-2009, 14:11	#1
indigopopz Registered User Join Date: May 2009 Posts: 8 Adverts \| Friends	Cannot build up! Hi Basically just looking for some advice.I'm a 20 year old guy who's fairly skinny and eager to build up.I'm about 9 1/2 stone and i'm naturally skinny. I was in the gym earlier in the year and was given a programme and told to eat more(i already eat more than most people i know,at least 2 dinners a day,plenty of bread etc)but alas after 4 weeks,no results.Went away for a few weeks then and didn't go back. I'm now contemplating joining they gym again but this time I want to try and see results!Best way to bulk up?Do I need protein?if so,what type?I would only be able to make they gym 3 times a week most weeks,is that to little? When should I expect to start witnessing an improvement? Thanks.

03-09-2009, 14:21	#2
Jimmy Bottlehead Registered User Join Date: Dec 2005 Posts: 1,213 Adverts \| Friends	Have a read of the stickies at the top of the forum, and see if they help much. They should. Once ya do that, pop back here and ask about the bits that don't make sense. In a nutshell, to get bigger ya gotta eat well (bread is NOT the best thing to base a diet on), lift weights that are challenging, get a good program where squats, deadlifts, bench presses are included, and eat lots. And then some more. __________________ Use the Referral Code 'MP72349' to get 5% off at http://www.myprotein.co.uk/. They're awesome!

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03-09-2009, 15:21	#4
O.P.H Registered User Join Date: Jun 2006 Posts: 598 Adverts \| Friends	Best thing you can do is firstly look for a beginner weights programs like Starting Strength or Stronglifts, these are programs that you can find all over the net. Follow these as they are the best for complete beginners and should help you gain in size the "quickest". If you really have no clue get a few lessons in the gym with regard to correct form for each of the lifts required in whatever program you do. Also look at the stickies for how to improve your diet, diet is huge in getting bigger. You have to research these 2 things yourself really. Worst thing you can do is want to see results. Its a long slow process. Its more of a lifestyle change than anything else. You dont just do weights for 6 months, get a body you like and then wave goodbye to gym forever and walk off into the sunset. If you want a better and bigger body you have to have to do weights, cardio and right diet forever..FOREVER, for the rest of your life or however long you want to look and feel good. Even when ya get a great body it needs to be maintained. Ya cant just give up after 4 weeks, ya cant ever give up. It all about what ya want really.

03-09-2009, 16:09	#5
t-ha Registered User Join Date: Jan 2006 Posts: 1,426 Adverts \| Friends	3 times a week is plenty, for some people it can be better than going in more often. Agree with the other posters, give it 2 months at least & use objective criteria to measure progress (some days you'll think you look big and then think you look small the next day). See if you're getting stronger, if your weight has gone up, etc.

03-09-2009, 17:10	#6
thebiggestjim Registered User Join Date: Sep 2007 Posts: 274 Adverts \| Friends	Im just going to address the diet part. If you don't have a proper diet you will not gain to good weight you are looking for. 9.5 stone = 133 lbs. So you need 170 grams of protein per day spread over 5 meals, breakfast and post workout shake been the most important meals. I don't have time to post much more info but its all in the stickys. If you are eating this amount of food and weight training you are giving your body no choice but to grow. If you are not growing you are probably missing meals. If your not missing meals eat more. Good luck

03-09-2009, 22:22	#7
mdc5065 Registered User Join Date: Sep 2009 Location: D9 Posts: 85 Adverts \| Friends	Having been a hardgainer all my life, I'm not going to lie to you. You're more than likely going to have to work twice as hard as the next guy to put on size even though you're more than likely just as strong as he is. I suggest something in the cross-fit program realm where your workout changes session to session so that your muscles have no choice but to grow rather than adapt through muscle memory. Also, supplements may become your best friend IN CONSULTATION WITH A PHYSICIAN.