Trying To Gain Weight/Muscle

therokerroar

Hi all,

My Brother is looking to try and gain some weight first and foremost, and then to turn that weight gain into muscle.

He's 16 years old, 9 stone at the minute, and 6 ft tall and has been told by his footballing coach he needs to gain some weight/muscle if he's to go any further in the game.

I'm just wondering if any of you have any advice to give on how to accomplish this, any supplements you could recommened, work out plans etc.

He finds it very hard to eat often enough to put on weight. Although he does snack throughout the day (crisps, biscuits etc).

He'd be very greatful for any replies to this thread.

Thanks lads.

conor46

crisps and biscuits? he'd want to be eating a LOT of complex carbs such as pasta, potatoes, wheat, oats, soya bread along with good sources of protein like chicken, eggs and other meats and drinking lots of water. you cant turn weight or fat into muscle, if he wants to put on muscle mass he will want to start doing good compound exercises with good technique like bench press, squats, deadlifts and chin ups, lift fairly heavy about 8-12 reps x 3 sets with about 90 seconds rest between sets. and eat after work out. get advice from your gym instructor on techniques for these exercises especially the squat and deadlift as doing these wrong will end in injury.

Colm_OReilly

Starting Strength, Gallon of Milk a Day.

metamorphosis

The single easiest way of putting on weight from my own experience -

Nuts - it's too easy to eat 100gm bag of nuts and that's 5-700 kcals there depending on the type of nut. Keep them unsalted and not roasted.

Nut butters - meridion do a 1kg tub. In most health shops but almost certainly in holland and barrett. The most calorific thing iv seen.

Milk. A litre of milk is 600+ kcals.



With this stick to complex carbs like ryvita, oats, wholegrain rice. Add in lots of veggies, fruit and meat ans fish. Some cottage cheese too.

If he follows a routine hitting on the compound movements like squats, deadlifts, bench, military press etc i fail to see how he could not put on weight the right way.

Brian?

Colm_OReilly wrote: »

Starting Strength, Gallon of Milk a Day.

Absolutly

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

+

http://socalsc.com/uploads/balboa/image/milk1.jpg

= Results

Apip99

I'm just starting on my own weight gain.

First thing I did was work out my calorie intake at www.my-calorie-counter.com, I now know that I really need to up my intake by around 500 calories per day. I also found a statement from another site which is a good to know: One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. I'm not sure how accurate that statement is btw..

And thanks ULstudent: The milk tip will help me get to my target.

DARCHA22

EAT LOADSDo strenght training, 5x5 will do the jobhttp://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Eat clean, dont bulk up on mickey d's. Eat more meals a day.Plenty of protein.Your 16, if you eat properly you wont need supps but you are gonna get them anyway so get a good whey protein. Or if your body fat is low say 10% ish then go for a weight gainerReflex instant mass, or save a few quid and get the myprotein gainer
www.myprotein.co.uk
http://www.myprotein.co.uk/mp-max/weight-gain/total-gainer-(6lb)/
http://www.myprotein.co.uk/formulas/mp-formulas/hard-gainer-(2400g)/
http://www.myprotein.co.uk/formulas/mp-formulas/weight-gainer-elite-(2500g)/
One of these should do the job on top of a good dietGood luck

---

MP162929 5% DISOUNT on first order @ www.myprotein.co.uk

JAndrews

Im in the same situation myself of trying to gain weight. Make sure the workouts are no longer then 1hr. They short be intense the whole way through.

I don't like milk myself but as i'm only 60kg i guess im going to have to start drinking it...

LFC5Times

Colm_OReilly wrote: »

Starting Strength, Gallon of Milk a Day.

Just out of curiosity when you mention drinking plenty of milk, does this help with the putting on weight and gaining muscle or just one or the other?

Cheers

Brian?

LFC5Times wrote: »

Just out of curiosity when you mention drinking plenty of milk, does this help with the putting on weight and gaining muscle or just one or the other?

Cheers

Milk helps you put on weight, in the form of muscle.

DARCHA22

LFC5Times wrote: »

Just out of curiosity when you mention drinking plenty of milk, does this help with the putting on weight and gaining muscle or just one or the other?

Cheers

You will only gain muscle if you put the work in while drinking milk, GOMAD.
You will also gain body fat, dont be under the impression that you will just gain muscle, part of the weight gain is fat.
Once you gain enough weight, you will then want to lose the body fat. I would recommend using a low fat whey protein when cutting so you dont lose too much of your gains.
Milk is one of the best whole foods you can use, full of protein, electrolytes, vitamins, minerals the list goes on. Milk is approx 80% casien and 20% whey protein.

DARCHA22

briankeating wrote: »

Milk helps you put on weight, in the form of muscle.

DONT forget about fat, some of the weight gain is fat.

DARCHA22

http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

This is a good read

Brian?

DARCHA22 wrote: »

DONT forget about fat, some of the weight gain is fat.

Some, but not all. That's why the squats part of squats and milk is impotant. Lifting with high intensity will stimulate the muscle to grow, the milk feeds the muscle with the fuel it needs i.e. protein, fat and carbs. If you put on too much fat, cut back on the milk a little.

Apip99

Right, any one know where I can by a cheap cow??

ray jay

Apip99 wrote: »

Right, any one know where I can by a cheap cow??

this brand of milk have been offering a 3 litres for the price of 2 deal for ages now. €1.50 for that much milk is a pretty sweet deal if you can find somewhere that stocks it

Apip99

WOW great price. But I've not seen the brand in any of the shops near me.

itsallaboutheL

ray jay wrote: »

this brand of milk have been offering a 3 litres for the price of 2 deal for ages now. €1.50 for that much milk is a pretty sweet deal if you can find somewhere that stocks it

[rant about price of milk]

Apip99

What a fluke! Driving home and saw a sign for 3lts milk,€1.49. Pulled in and turns out is was the same as rayjay mentioned.

The green Grocer next to tesco in Ballybrack, if any one is interested.

Happy wife as well, as with 2 kids we go through a lot of milk.

Cheers Rayjay.

JAndrews

right we may aswell rename this the milk thread at this rate!

http://www.youtube.com/watch?v=Ygf0gRQsUb4

Colm_OReilly

Excellent childhood ad reference.

itsallaboutheL

Apip99 wrote: »

What a fluke! Driving home and saw a sign for 3lts milk,€1.49. Pulled in and turns out is was the same as rayjay mentioned.

Lads, seriously, if i catch anyone buying 3 litres of milk for 1.50 there's a good chance of GBH occuring.


it's not fair.

I typed a big rant earlier but there was too much cursing so i edited it. This thread makes me sad.

corkcomp

itsallaboutheL wrote: »

Lads, seriously, if i catch anyone buying 3 litres of milk for 1.50 there's a good chance of GBH occuring.


it's not fair.

I typed a big rant earlier but there was too much cursing so i edited it. This thread makes me sad.

cash + carry card FTW .. pity I dont like milk (running for cover:pac:)

JAndrews

corkcomp wrote: »

pity I dont like milk (running for cover:pac:)

your not alone. wish i did.

DARCHA22

JAndrews wrote: »

your not alone. wish i did.

Try a scoop of peanut butter in your shakes with a scoop of oats, if you dont like milk then that could be a good way to get the extra calories for a weight gain diet.

---

MP162929 5% DISOUNT on first order @ www.myprotein.co.uk

JAndrews

Anyway moving away from milk and giving us skinny people some advice!? :cool:

I think its safe to say just eat like a gug and thats the best way to gain weight whilst gaining muscle ( the correct foods that is ) ??

token

Starting Strength, Milk, Steaks. Worked for me. Ain't anything complicated just the will power to EAT like your expecting a famine.

For skinny people who don't like Milk and want to get bigger..suck it up princesses!

DL Saint

token wrote: »

For skinny people who don't like Milk and want to get bigger..suck it up princesses!

...or try eating Cottage Cheese

Apip99

token wrote: »

EAT like your expecting a famine.

ROLF

legend365

Lots of big MACs. 2000 calories a pop they say.

3 of them should do.

AARRRGH

Porridge, milk, quinoa, eggs, turkey steaks, chicken breasts, wild salmon (canned), beans, various vegetables.

I base all my meals around the above and find it very easy to pack on muscle while keeping low body fat. Note I am the type of person who used to find it hard to gain weight.