Sick Of Being Skinny!

cson

Hey guys, details first I guess; I'm a 19yr old fella who's 6'2" but only 10st. Basically I wanna bulk out cos I'm sick of being shoved around. I've joined two gyms in both College and at home and I've got a programme set out by an instructor back home.

Basically what I'm asking is; have any of you been in the same situation and have you any tips for me? (I've been doing a lot of weights [High weights and low reps] and I got a protein drink too.)

Thanks!

dave80

cson wrote: »

Hey guys, details first I guess; I'm a 19yr old fella who's 6'2" but only 10st. Basically I wanna bulk out cos I'm sick of being shoved around. I've joined two gyms in both College and at home and I've got a programme set out by an instructor back home.

Basically what I'm asking is; have any of you been in the same situation and have you any tips for me? (I've been doing a lot of weights [High weights and low reps] and I got a protein drink too.)

Thanks!

Starting strength program with a good balanced diet (calorie surplus) with 3 litres of milk will do wonders!

Snakes

I was the same as you a couple of years ago, 6'2", barely 11 stone, on leaving school at 18. 2 and a half years later i'm now 13 and a half stone and still growing. Thats 90% lean muscle gains too.
Basically to bulk up you've gotta eat and eat and then eat more, while sticking to sensible weights program. I'd be taking in 4,500 calories plus a day at times over the last 2 years. As you're obviously similar in size to what i was i'd recommend you eat the same, certainly at least 4,000 calories a day. Add up what you currently eat and see how many calories you're taking in from that, you can than see how many more calories you need to take to reach 4,000 or 4,500.
Also, you need to get a mass gaining shake instead of just a protein one. They provide a large amount of protein aswell but they also contain a huge amount of calories. If you like the protein shake you're on at the moment just buy that companies mass gainer instead.
As for you're workouts, the high weight, low reps is what I used and it certainly worked for me. Don't know what you're programme looks like but I'd hope it has lots of squats, chins, rows, shrugs and presses in it. If i were you i'd read the book 'Scawny to Brawny' by Mike Mejia and John Berardi, great intro on what you need to eat and do in the gym to bulk up.

ladd19

Snakes wrote: »

I was the same as you a couple of years ago, 6'2", barely 11 stone, on leaving school at 18. 2 and a half years later i'm now 13 and a half stone and still growing. Thats 90% lean muscle gains too.
Basically to bulk up you've gotta eat and eat and then eat more, while sticking to sensible weights program. I'd be taking in 4,500 calories plus a day at times over the last 2 years. As you're obviously similar in size to what i was i'd recommend you eat the same, certainly at least 4,000 calories a day. Add up what you currently eat and see how many calories you're taking in from that, you can than see how many more calories you need to take to reach 4,000 or 4,500.
Also, you need to get a mass gaining shake instead of just a protein one. They provide a large amount of protein aswell but they also contain a huge amount of calories. If you like the protein shake you're on at the moment just buy that companies mass gainer instead.
As for you're workouts, the high weight, low reps is what I used and it certainly worked for me. Don't know what you're programme looks like but I'd hope it has lots of squats, chins, rows, shrugs and presses in it. If i were you i'd read the book 'Scawny to Brawny' by Mike Mejia and John Berardi, great intro on what you need to eat and do in the gym to bulk up.

Thanks dude that was a very helpful reply Any ideas on which mass gainer to get?? Im a complete newbi and in the same position as OP. On average how long before you can see any results?? I know its not a sprint its a maraton but just curious if sticking to what ya said how long before ya see any sort of gains do u think?

Smellyirishman

I was in pretty much your situation 2 years ago and I've made a decent amount of progress (not reached my goals yet, but Rome wasn't built in a day ). I'll cut the crap and tell you the things I wish I had known from the start.

#1. EAT. #2. EAT. #3. EAT. Learn to never ever say no when offered food. Doesn't even really matter what it is, once there are calories then you'll have it. Try to get protein in when you can, but don't be afraid of biscuits, bread or cake; you're the "lucky" one that gets to enjoy all that stuff . Oh, lots of milk.

#4. Stay consistant. If you're like me then when you stop training you're going to plummet in weight. If you need to take a month off for whatever reason then that's fine, but make sure you're back on the wagon ASAP. It's demoralising to watch 6 months work flitter away in 2. It won't have been 6 months wasted, but working your way back up to a certain point time and time again takes its toll. I'm finally back where I have been three times before and I'm determined to push on and not to slip below this level again.

#5. Make sure you're squatting, deadlifting, rowing, chinning, etc... not just doing bicep curls and bench pressing.

#6. Don't over-complicate things.

BossArky

cson, lots of good advice on this thread so far. I was skinny as a rake throughout my teens. Here's what I would do if I had a time machine to go back and give myself some advice.

Be careful to work hard at your exercise regime if you do ramp up your food intake. There is no point spending a half hearted 30 mins in the gym and eating a massive calorie surplus. This will put on fat rather than muscle. You need to tear the muscle fibers enough to cry out for the food which will make them grow. A half hearted session just going through the motions won't provide enough stimulation.

• Do these: Squat, Deadlift, Chin Ups, Bench Press.
  
• Eat more of this: Pasta, spuds, porridge, fresh veg (carrots, brocoli, cauliflower, onions, peppers, etc)
  
• Eat loads of this: Eggs, tuna, chicken, cottage cheese, avocado.
  
• Drink lots of milk and water.

daveywavey08

Eat so much you feel like you're gonna burst. Just eat, eat, eat. Listen to what the previous people have said. I can't stress how important eating is.
Combine this with hard training, compound lifts are going to be your best friend.
I am 6'5" and was maybe 11.5 stone at 17/18. Now I'm 23 and nearly 15 stone. I always wondered why I couldn't gain weight. The problem was my diet. I would think I was eating enough but it was NEVER enough. Now that I'm in a routine since I finished college I'm lifting more regularly and eating all around me. This is the only way you will gain weight.
I'm still gaining and am gonna break 17 stone if it kills me.

Hanley

Smellyirishman wrote: »

#1. EAT. #2. EAT. #3. EAT. Learn to never ever say no when offered food. Doesn't even really matter what it is, once there are calories then you'll have it. Try to get protein in when you can, but don't be afraid of biscuits, bread or cake; you're the "lucky" one that gets to enjoy all that stuff . Oh, lots of milk.

Absolutely stunningly good advice. I've taken to just eating EVERYTHING again. Every time I see some food, I'll have some. My farts stink and I'm bloated as hell, but it's awesome.

cson

Cheers lads, grateful for the detailed responses. Gonna have a touch of an issue with the milk thing, I'm lactose intolerant with Milk only (I know that shouldn't make sense but its the only way I can explain it) basically the smell of it makes me puke.

So, I've got to eat like a fcuker then! :pac:

Any tips on the Cardio side? I'm doing a really high intensity warm up when I go to the gym, short bursts - 17 on the treadmill for 500mts and keeping the bike above 90rpm for 1km, that sorta thing?

Thanks!

fatal

cson wrote: »

Cheers lads, grateful for the detailed responses. Gonna have a touch of an issue with the milk thing, I'm lactose intolerant with Milk only (I know that shouldn't make sense but its the only way I can explain it) basically the smell of it makes me puke.

So, I've got to eat like a fcuker then! :pac:

Any tips on the Cardio side? I'm doing a really high intensity warm up when I go to the gym, short bursts - 17 on the treadmill for 500mts and keeping the bike above 90rpm for 1km, that sorta thing?

Thanks!

Forget the bloody cardio!!!

EAT LIFT SLEEP.If you do those 3 things you're gonna me a monster:D

rubadub

Smellyirishman wrote: »

you're the "lucky" one that gets to enjoy all that stuff .

Or perhaps one of the lucky ones who doesn't realise they eat so little, just like the "unlucky" ones are unaware of the massive portions they eat. You really have to weigh your food and calculate your actual calorie intake. I have met many fat & skinny people over the years and have never found any of them to have an abnormal metabolism, but some of them certainly believed they did! Many thin people might get a portion and just pick at it and throw half it out. I remember watching a thin & big girl in work sit down to similar portions from the takeaway, the thin one would not eat half it and the big one would eat her leftovers! but I bet both were pretty oblivious and thought they ate the same.

cson wrote: »

Any tips on the Cardio side? I'm doing a really high intensity warm up when I go to the gym, short bursts - 17 on the treadmill for 500mts and keeping the bike above 90rpm for 1km, that sorta thing?

Do your weights before any cardio, may a very brief warmup. I just warmup on the exercise I am about to do. e.g. 15pushups before dips, chins before weighted chins, bodyweight squats before leg work. You want to have full energy to left the weights to the best of your ability, this works your muscle to the fullest and stimulates most growth. Cardio zaps your muscle of energy so you would be knackered and not lift well.

Smellyirishman

rubadub wrote: »

Or perhaps one of the lucky ones who doesn't realise they eat so little, just like the "unlucky" ones are unaware of the massive portions they eat. You really have to weigh your food and calculate your actual calorie intake. I have met many fat & skinny people over the years and have never found any of them to have an abnormal metabolism, but some of them certainly believed they did! Many thin people might get a portion and just pick at it and throw half it out. I remember watching a thin & big girl in work sit down to similar portions from the takeaway, the thin one would not eat half it and the big one would eat her leftovers! but I bet both were pretty oblivious and thought they ate the same.

Hmm, that was only partially what I was getting at (Would you disagree that metabolisms differ?). The other side is that you're working hard enough to be able to afford to get calories from less than ideal sources.

He's tall, he's going to be lifting, he's going to need a good deal of calories. Thus, he can get away with eating some stuff that others might not get away with. I'm not saying he'll have to put away 12 sacks of potatoes to put on a pound.


Re cardio; If you enjoy cardio or you need it then go for it after your weights like Rub said. If you don't enjoy it or don't need it for a sport then I'd be inclined to ditch it.

rubadub

Smellyirishman wrote: »

Hmm, that was only partially what I was getting at (Would you disagree that metabolisms differ?).

I would agree they can vary, but usually not to the extent some people would think/claim. I know a pretty thin lad and people think he eats like a horse, but I lived with him for a while and saw what he really ate, he would eat a lot sometimes, but it might only be 1 meal for the day, other times he would order lots in a takeaway but not eat most of it.

Smellyirishman wrote: »

He's tall, he's going to be lifting, he's going to need a good deal of calories. Thus, he can get away with eating some stuff that others might not get away with.

I fully agree, I was not saying you were wrong or anything, just stressing the importance of calculating your portion sizes properly.

cson

I'll keep a bit of cardio in there, I'm playing Hurling and Soccer fairly regular so I'll need to be fairly mobile as well. I'll take your advice Rubadub and do the cardio work after the weights.

One more thing, what would be ye're opinion with flexibility? While I'd like to build mass and size I don't want to be like one of those Polish lads that can't put their hand behind their back. Would a good stretching routine after the weights be enough to retain a certain degree of flexibility?

Thanks

An Citeog

cson wrote: »

I'll keep a bit of cardio in there, I'm playing Hurling and Soccer fairly regular so I'll need to be fairly mobile as well. I'll take your advice Rubadub and do the cardio work after the weights.

One more thing, what would be ye're opinion with flexibility? While I'd like to build mass and size I don't want to be like one of those Polish lads that can't put their hand behind their back. Would a good stretching routine after the weights be enough to retain a certain degree of flexibility?

Thanks

A good weights routine will actually improve flexibility. Straight-leg deadlifts are great for hamstring strength and flexibility. I'd definitely recommend shoulder dislocations for shoulder flexibility aswell. Throw a few exlosive lifts in there like power cleans and it'll really help you.

Tbh, I'd drop the cardio from your gym routine and leave it for when you're training with your soccer/hurling team. That's just my opinion though and it's entirely up to you.

*Drink 6 pints of guinness every day for a year followed by fish and chips and then weigh yourself.


*you may develop alcoholism

rubadub

cson wrote: »

While I'd like to build mass and size I don't want to be like one of those Polish lads that can't put their hand behind their back.

To get that big would take years of hard training. It will not happen overnight and even if you did end up "too big" you simply stop lifting and the muscle will reduce.

Seinas

good advice in this thread:) im 18, and weighing 9.5st so im in the same boat as the OP..

In the last month ive cut down on the fizzy drinks and alcoholic drinks, drinking only milk,water and juices... eating alot of meat and veg and ALOT of fish:P ..doing regular exercise and weight lifting and some mega gainer supplement so hopefully things should work out:D

Raam

Not any info on weight gain, but just to offer an alternative...

...if you were a cyclist you'd be flying
The pros would love to have that height to weight ratio.
Have you thought about giving it a go? You would find the hills very easy (I should know, I'm similar to you in build: 6'3" 11st)

cson

Raam wrote: »

Not any info on weight gain, but just to offer an alternative...

...if you were a cyclist you'd be flying
The pros would love to have that height to weight ratio.
Have you thought about giving it a go? You would find the hills very easy (I should know, I'm similar to you in build: 6'3" 11st)

Not something I've ever thought about tbh! I'd say I'd be dire on a bike though, I know I struggled keeping the exercise bike above 90rpm for only a km and you guys do a lot more than a km!

I'll keep it in mind though, thanks

Al_Fernz

cson wrote: »

I don't want to be like one of those Polish lads that can't put their hand behind their back.

Bizarre stereotype

cson

Al_Fernz wrote: »

Bizarre stereotype

Yeah I know it is

In the gym where I go, its full of Polish lads who are absolute tanks, and all they do is lift weights, I've never seen them stretch or do any cardio work hence my stereotype!

Thanks for the replies so far lads, some great stuff in there

Raam

cson wrote: »

Not something I've ever thought about tbh! I'd say I'd be dire on a bike though, I know I struggled keeping the exercise bike above 90rpm for only a km and you guys do a lot more than a km!

I'll keep it in mind though, thanks

You gotta start somewhere. It doesn't take long to build up to significant distances. Oh, it's very addictive

Snakes

ladd19 wrote: »

Thanks dude that was a very helpful reply Any ideas on which mass gainer to get?? Im a complete newbi and in the same position as OP. On average how long before you can see any results?? I know its not a sprint its a maraton but just curious if sticking to what ya said how long before ya see any sort of gains do u think?

Which mass gainer to get is all a matter of personal taste, and how much you have to spend. In general, they all offer pretty similar amounts of protein, calories etc. I've tried many different brands over the last few years, nutrition x, BSN, ultimate nutrition to name a few. Just find one thats drinkable for you and stick with it.
As for how long before you see results, impossible to say really, it depends on how consistent you are. If you stay off the booze(1 night a week if you have to but no more), lift heavy and eat big results will come. Check your weight every 2 weeks, if your not getting heavier then you need to eat more. Keep an eye in the mirror too though to make sure any gains are in muscle and not the beginnings of a beer belly!

Hanley

Hurricane_ wrote: »

I'm a skinny guy mid 30's never able to put a pound and still the same! But I do agree with the eat eat eat advise. Unfortunately for some of us we do not work normal hours and do not work at a desk where it might be permissible to eat while working, and only get a 30 min break. Working shift is a killer! Very hard to try to gain a few pounds. What could someone in my position do apart from getting another job that doesnt have shifts? Regards

What do you eat in a normal day??

What sorta shift hours are you working??

Can you find 30 seconds to pour some water in a shaker that you brought to work, shake it up and chug it down??

Hanley

Hurricane_ wrote: »

3 main meals in a day. My problem being I'm not a big eater I only gain when I can spend the day snacking, little and often being the mantra! But its not possible where I work. The idea of bringing a shaker seems the most plasuable solution, coupled with trying to work out more regular. Thanks Hanley

Well there's why you can't gain weight

Degsy

Snakes wrote: »

Which mass gainer to get is all a matter of personal taste, and how much you have to spend. In general, they all offer pretty similar amounts of protein, calories etc. I've tried many different brands over the last few years, nutrition x, BSN, ultimate nutrition to name a few. Just find one thats drinkable for you and stick with it.
As for how long before you see results, impossible to say really, it depends on how consistent you are. If you stay off the booze(1 night a week if you have to but no more), lift heavy and eat big results will come. Check your weight every 2 weeks, if your not getting heavier then you need to eat more. Keep an eye in the mirror too though to make sure any gains are in muscle and not the beginnings of a beer belly!

Be carefull of mass gainers.Many,many of them are nothing but sugar.The only appreciable gain you'll get will be fat.Try to find ones that use maltodexrtrin or something similar as oppsed to dextrose.

The Freeman

Hurricane_ wrote: »

3 main meals in a day. My problem being I'm not a big eater I only gain when I can spend the day snacking, little and often being the mantra! But its not possible where I work. The idea of bringing a shaker seems the most plasuable solution, coupled with trying to work out more regular. Thanks Hanley

do ya have a microwave in work?

i get 3 15 mins breaks in work and manage to knock back 3 chicken breast 15 grams of brown rice and a shake, tis all about preparation, grab a few of lunch boxes in tesco(they are like 70c each;))

The Freeman

Hurricane_ wrote: »

Afraid not I work in a controlled environment only have the availability of the canteen for 30 minutes a day

(i've edited my above post for ya)

can ya break down the 30 min break to 3 parts or anything?

NiSmO

This post has been deleted.

Hanley

NiSmO wrote: »

This post has been deleted.

In that you don't eat enough?? :D

I've had decent success recently just adding 1.5l of milk to my daily food intake. I've a pint after breakfast w/ 50g of protein powder and two pints before bed, one w/ 50g of protein powder in it.

DM-BM

Hanley wrote: »

In that you don't eat enough?? :D

I've had decent success recently just adding 1.5l of milk to my daily food intake. I've a pint after breakfast w/ 50g of protein powder and two pints before bed, one w/ 50g of protein powder in it.

I'd have to agree with this, i've put on the bones of 20kg in about 16 months, and it really took off when i started taking 3.5l of milk a day.
I'm sure mass gainers have their uses, but surely, most people would be better off just increasing the amount of food they eat.