Weigh 65 kilos, want to reach 70-75. Please advise!

insafehands

Hi,

I'm nearly 20, bout 6'-6'1" and currently weigh 65 kilos, and have done for about a year. Though skinny, I believe I've got a bit of definition already as I've been quite athletic throughout my life.

I want to reach 70-75 kilos, preferably by August but I'm not sure if this is possible. I'll be joining a gym around the 1st of June and am prepared to do as much as necessary.

I'm posting to ask for you to provide diet information, advise on supplements and as much of a programme as possible for me to help reach my goal and fully appreciate anyone who takes their time to do this.

Definition and muscle is also important but my initial priority is to gain weight and move away from being skinny.

Your help as I've said is much appreciated.

justdoit

Dude,

A lot of the usual comments from this forum apply here- in order for the people here to help you, you'll have to give a bit more information, mainly what your current diet is, whether you have ever lifted weights before, what your goals (aside from gaining 5-10kg) are i.e. do you hope to continue playing sport etc.

Once you join a gym, get assessed and have a programme tailored to match your ability and your goals. Coupled with that, eat loads and loads...

Colm_OReilly

Starting Strength & Milk.

Okay granted the second link isn't to Premier Dairies,it's to the Q&A forum for people using Starting Strength as a mass/strength gain program.

corribdude

Ive gone from 68 to 76 kilos myself in the last 2 months. The thing that made the most difference to me was cutting down on cardio after reading the advice given to another poster here. Also, I started eating waaay more, altho this didn't help me too much until I cut back on the cardio. I think as long as you're not overdoing it with cardio its all about eating yourself bigger, the weights are the easy part.

Roper

Eat many things like man.

Lift many things like man.

This will make you man of 75 kilograms.

That is all.

No that's not all. I suggest eating as much as you can as often as you can of mostly good stuff, and lifting heavy things 3 times per week, mostly compound exercises like squats and deadlifts. So yeah in other words do starting strength and drink lotsa milk.

BossArky

insafehands wrote: »

I'm nearly 20 and currently weigh 65 kilos...........

I want to reach 70-75 kilos...

Sounds exactly like me 6 years ago. You need to eat properly and perhaps lift a few weights. Read the stickies for advice on the fodder.

You too can join me in the holy land of 74kg :pac:

edit - you didn't say what height you are? Also, looking to gain so much weight by August may mean putting on muscle and fat. Maybe take a more conservative time line of 6 to 9 months to put on lean muscle.

Pen1987

Read this thread. I was in your position a year ago, see my post on page five about half way down.

http://www.boards.ie/vbulletin/showthread.php?t=2055277325&highlight=Burger+King&page=5

Hanley

Pen1987 wrote: »

Read this thread. I was in your position a year ago, see my post on page five about half way down.

http://www.boards.ie/vbulletin/showthread.php?t=2055277325&highlight=Burger+King&page=5

you're going to get slated for that, but I completely and utterly agree. I've put on almost 7kg since november and 15kg since the beginning of last year. ALOT of which has been muscle. If you want to get big and strong you need ALOT of food.

The easiest way to do this is to eat extremely calorie dense food and eat it often.

BrianD3

Pen1987 wrote: »

Read this thread. I was in your position a year ago, see my post on page five about half way down.

http://www.boards.ie/vbulletin/showthread.php?t=2055277325&highlight=Burger+King&page=5

I think the McDonalds Big Tasty with Bacon is better still 950+ calories and it can be scoffed down in a couple of minutes.

sharkDawg

BrianD3 wrote: »

I think the McDonalds Big Tasty with Bacon is better still 950+ calories and it can be scoffed down in a couple of minutes.

I reckon one of these bad boys is easier and quicker to eat for roughly the same calorie count, battered mars bar, yum http://www.boards.ie/vbulletin/showpost.php?p=55617301&postcount=22

Failing that OP I find omelettes great, 3 or 4 eggs and anything else you have in the fridge, cheese, ham, veg, etc and only takes a couple of minutes to prepare.

insafehands

Have edited to include height which is around 6'-6'1".

At the moment I usually get up at any time from 1-3pm. So don't really eat breakfast as such. When I get up I usually eat an omelette or pasta with bacon and peppers.

Then I wouldn't really eat anything until dinner which can be anytime from 9-11pm which would be steak, chicken or chops with chips with peas/carrots/or cucumber and beetroot.

I've been a member of a gym before - but each year I was there (was either 2 or 3) I went about 5 times max during the year. I did weights a few times but nothing sustained or very serious.

I'm thinking of taking up football again but just for something to do really, so not seriously. It's not a big deal for me to be honest and it's more likely I won't do it. I've also got an interest in rugby but haven't been in a position to play cos of my build - this is something I'd like to rectify and get playing rugby even if it's not serious.

My main goal is to reach 12 stone, have bigger arms, legs, thighs and chest. So basically everything.

Could you please give a bit more info on supplements and how much they can contribute to gaining weight and how important they are; what are the better ones etc.

By the way, I guy I know went to the gym 5 days a week... Is this excessive and would it result in fatigue to the point where the work out would be negatively effected? Is it better to take a break or is it okay to do this?

Cheers lads, I do appreciate this. Please continue to feed me with information!

Pen1987

insafehands wrote: »

Have edited to include height which is around 6'-6'1".

insafehands wrote: »

At the moment I usually get up at any time from 1-3pm. So don't really eat breakfast as such. When I get up I usually eat an omelette or pasta with bacon and peppers.

Sort that out man, if your not motivated to get doing something you wont get kotivated to be in the gym. Get up at 11 latest and eat your omelette, its a solid supply of protein, which builds muscle pre/post workout.

insafehands wrote: »

Then I wouldn't really eat anything until dinner which can be anytime from 9-11pm which would be steak, chicken or chops with chips with peas/carrots/or cucumber and beetroot.

You eat nothing until dinner? Not even snacks? Not even biscuits or anything?... eat something here, something similar to the omelette, or something loaded with calories and/or protein.

insafehands wrote: »

I've been a member of a gym before - but each year I was there (was either 2 or 3) I went about 5 times max during the year. I did weights a few times but nothing sustained or very serious.

I'm thinking of taking up football again but just for something to do really, so not seriously. It's not a big deal for me to be honest and it's more likely I won't do it. I've also got an interest in rugby but haven't been in a position to play cos of my build - this is something I'd like to rectify and get playing rugby even if it's not serious.

Youre about a year from being big enough to play in the backs if you stick to the gym. Usually I'd say leave off the football because cardio activities will burn calories but not build muscle, and spend the time in the gym, but the fact you get up a 1PM/3PM and have joined a gym but not used it previously I think shows you may struggle to discipline yourself when it comes to diet/workouts/getting up... If I was in your shoes I'd go back playing football just for the disciplinary lifestyle of someone (manager) being on your back telling you you need to do ****e better...

insafehands wrote: »

My main goal is to reach 12 stone, have bigger arms, legs, thighs and chest. So basically everything.

12 stone isnt a crazy target, I weighed a little more than you about a year ago and weigh 12 stone approx now. I worked out 5 days a week and ate everything in front of me for 5 months then cut down to 12 stones, so if your disciplined enough you WILL do it.

insafehands wrote: »

Could you please give a bit more info on supplements and how much they can contribute to gaining weight and how important they are; what are the better ones etc.

Read the stickies, better informed people than I can give you more info on supplements, I only take protein supps on days I cant get natural protein into my diet (if I cant afford to buy chicken I have a back-up bucket of powder protein I drink, but I hate the stuff)...

insafehands wrote: »

By the way, I guy I know went to the gym 5 days a week... Is this excessive and would it result in fatigue to the point where the work out would be negatively effected? Is it better to take a break or is it okay to do this?

Cheers lads, I do appreciate this. Please continue to feed me with information!

If you split your workouts into areas then it will not negetively affect you, i.e. Monday work arms and back, tuesdays chest and abs, wednesday legs, thurs arms and back... etc etc... dont train an area if its sore. Find a split that works for you.

eroo

As Pen1987 said,use split routines!Find what works for you!I can only do a 2 day split ... Upper body on Saturday,Lower body on Sunday.But I eat like a horse all week so then I feel my muscles have more time to recover.

ALSO very important,drink LOADS AND LOADS of water!!Also,LOADS AND LOADS of sleep,get a minimum of 8 hours a night!

insafehands

Okay, so far I have the following worked out as part of my diet:

Breakfast 10 am
Cereal 140 kcal
Banana 110
Omelette 450
Buttered bread 150
Pint of milk 250
Total 1100 kcal
* omelette contains 3 eggs and 2 tablespoons cooking oil.

Midday 12 am
Banana 110
Pint of milk 250
Cereal 140
Yoghurt ?

Lunch 2 am
Pasta w/bacon ?

Haven't finished lunch or later meals but would this represent a good start to the day? I'd plan to go to the gym either before or after lunch. Does it matter when?

Pen1987

2 tablespoons of cooking oil in a omelette? You'll just end up with oilly mush no? I only put a drop in to the pan to keep the egg from sticking... want as little oil as possible. Also, youre eating alot of carbs for breakfast, even it out more. Ideally you want be eating 6 meals a day with protein in each meal. [maybe take the cereal out of the breakfast meal.] Lunch try and change the bacon for chicken or turkey, bacon tends to be mainly fats and not much protein. I try to eat my highest carb meal one hour before your workout so I can push myself as hard as possible.

billyhead

I am in the same situation as the origional poster. I am 6ft one inch and 65kg also and would like to get to at least 70Kg becasue my freinds and family think i look too scrawny. My diet is usually
9am-Big bowl of muesli or porridge with Avonmore supermilk and a scoop of protein poweder.

11am-apple or pear with grapes or strawberries.

1pm-Chicken and egg or Tuna and egg sandwhich.

3pm-Protein bar

5-7pm-Gym usually weights (3 days a week) or cardio session for 1 hour 3 days a week i.e bike and crosstrainer or 45 on the treadmill and stretching (Go to the gym 6 days a week in total). The other day I go for about an hour and a halfs walk.

7.30pm-Big dinner which is usually 200Grams of pasta or rice with salmon or tuna or 200grams of chicken breast.


9.30pm-Protein shake (2 scoops)
with 500ml of Supermillk

I also drink about 3 litres of water per day aswell as a couple of knorr vies shots and about 4 cups of tea.

Any advice as to how I can et to 70kgs at least would be appreciated.

eroo

First off you'll need to cut down on cardio to maybe 2 20 minute sessions a week.As always,eat big and lift big.

Transform

eroo wrote: »

First off you'll need to cut down on cardio to maybe 2 20 minute sessions a week.As always,eat big and lift big.

Agreed - cut back on the cardio to 2 sessions of intervals and up the weights to 4 days a week rotating your program i.e. different exercises, reps and sets on 2 basic programs.

louis626

billyhead wrote: »

I also drink about 3 litres of water per day aswell as a couple of knorr vies shots and about 4 cups of tea.

I would try to cut down on the tea if possible.. this is only minor but it would be good to drink less/none if possible.