Tired of being a lank!

ThisNoize

Male.
17.
6'1.
9.3 Stone.

I hate my body, and it's time I do something about it.
I want to gain weight, and ultimately, muscle.

Help please.

the drifter

diet and training program your using will be required please...

oh and eat more..

ThisNoize

Pretty average diet, I skip meals a lot though, could definitely eat more.
I played football up until November last year.

I don't really get much exercise except walking nowdays.
No experience with the Gym or anything.

rocky

You are the ideal candidate for Stronglifts/5x5 and GOMAD

mood

Join a gym and get advice. Obviously don't skip meals.

Antisocialiser

Starting strength and GOMAD. Do it.

gavney1

highly recommend starting strength to help go from lank to LUNK!


I've gained 2st 5lbs in 6 months on SS (some of it muscle (some of it fat unfortunately)). Very happy with it.

Orando Broom

ThisNoize wrote: »

Male.
17.
6'1.
9.3 Stone.

I hate my body, and it's time I do something about it.
I want to gain weight, and ultimately, muscle.

Help please.

Relax, you're 17, you'll fill out. Just keep eating healthy. Hitting the gym and doing a few weights will do wonders for your health and should be encouraged, but don't get hung up about your body shape. You are still a teenager, the weight will come naturally, trust me.

boomtown84

Orando Broom wrote: »

Relax, you're 17, you'll fill out. Just keep eating healthy. Hitting the gym and doing a few weights will do wonders for your health and should be encouraged, but don't get hung up about your body shape. You are still a teenager, the weight will come naturally, trust me.

op if you follow this you'll go nowhere fast in terms of putting on muscle.
what you need to do is vastly increase your calorie intake.by the sounds of it you probably have a very fast metabolism so adding 500 cals to your present diet a day won't have a very noticeable effect.
don't skip meals...add extra ones!
drink full fat milk...start by adding a glass a day and increase this to about 2 litres over the next few weeks.
if you start drinking two litres of milk from tomorrow you'll probably just get sick!:D

also you need to start a proper weights program.stick to the main lifts which are great for adding overall mass.other members seem to have made great gains with these SS programs so maybe pm them to get the full program.

keep it simple...eat lots and train heavy.best of luck.

Remmy

gavney1 wrote: »

highly recommend starting strength to help go from lank to LUNK!


I've gained 2st 5lbs in 6 months on SS (some of it muscle (some of it fat unfortunately)). Very happy with it.

Thats pretty impressive.What was your starting weight?

gavney1

I weighed in and around 12st 5lb about 6 months ago. Gained alot of weight in that time period, since reading Starting Strength. Am now 14st 10lbs. The GOMAD thing was perfect for me, as I f***** love milk anyway, so it was a great excuse to go from about 1L a day to 4L

I couldn't believe I'd actually gained that much weight, so thought my memory must be wrong, that I must have my original weight wrong.

But then I checked my fitness logs on Boards from Jan 2010 and I was 11st 10lbs.

So, I've actually gained 3 stone in a year! Not pure muscle though....

MarkY91

im around the same build as you... 6"3 was 12 stone


after 4 months of dieting(high protein, good fats etc) and working out i am now 14 stone i coulnt believe it:eek:

i dont really notice myself looking bigger or anything yet only for when i flex my arms something actualy come up and to be honest its a great feeling, 4 months ago when i flexed my arms were only short of going downward like in cartoons if you get what i mean?lol..

i suggest you buy a protein shake AND lots of chicken,tuna,steak,eggs,vegtables,fruit etc

start of in the gym on light weights to get into it and get some form, aim to move up a weight often or even add a extra 2 reps or a set. people here are far more experienced than me but in very short thats my story above.

just cos your skinny doesnt mean your gona get cheese-grating 6 pac abs cos you need to put on weight in general and thatl help you put on muscle, dont be suprised if you get a little flabby around the belly like i did:(, fight before summer im gona aim to lose a little weigh hopefully thatl lower my bodyfat:)




sorry for rambling on, just eat GOOD foods like a horse (you can ask people here to broaden the kinda foods to eat and not to eat).. aim to lift more and more, and give it time, good luck from a fella who was/still is in the same boat:)

gavney1

MarkY91 wrote: »

im around the same build as you... 6"3 was 12 stone


after 4 months of dieting(high protein, good fats etc) and working out i am now 14 stone i coulnt believe it:eek:

i dont really notice myself looking bigger or anything yet only for when i flex my arms something actualy come up and to be honest its a great feeling, 4 months ago when i flexed my arms were only short of going downward like in cartoons if you get what i mean?lol..

i suggest you buy a protein shake AND lots of chicken,tuna,steak,eggs,vegtables,fruit etc

start of in the gym on light weights to get into it and get some form, aim to move up a weight often or even add a extra 2 reps or a set. people here are far more experienced than me but in very short thats my story above.

just cos your skinny doesnt mean your gona get cheese-grating 6 pac abs cos you need to put on weight in general and thatl help you put on muscle, dont be suprised if you get a little flabby around the belly like i did:(, fight before summer im gona aim to lose a little weigh hopefully thatl lower my bodyfat:)




sorry for rambling on, just eat GOOD foods like a horse (you can ask people here to broaden the kinda foods to eat and not to eat).. aim to lift more and more, and give it time, good luck from a fella who was/still is in the same boat:)

+1

you sound like you've been through the exact same 4 months as me!
this thread is like a support group for skinny guys, it's great:)

MarkY91

gavney1 wrote: »

+1

you sound like you've been through the exact same 4 months as me!
this thread is like a support group for skinny guys, it's great:)

what height and weight are you?..how was your few months of working out going?...id like to get peoples like me storys and what they learnt and stuff


can i have a link to you boards log?..wish i started a log when i started but i wasnt experienced enough to nor care but its all changed now

gavney1

MarkY91 wrote: »

what height and weight are you?..how was your few months of working out going?...id like to get peoples like me storys and what they learnt and stuff


can i have a link to you boards log?..wish i started a log when i started but i wasnt experienced enough to nor care but its all changed now

http://www.boards.ie/vbulletin/showthread.php?t=2055795071


that's my fitness log. But actually i haven't been posting much since starting strength. Just since jan to june when i was just doing random exercises without knowing what I'm doing.

My weight now is 14st 10lbs.

From reading starting strength articles, my progress is fairly average. Mark rippetoe points to a 20 y.o guy who gained 55lbs in 11weeks and made v good gains in strength.

ThisNoize

Thanks for the replies.

I read up on GOMAD, some very nice success stories from people who are big already.

My dad is a skeleton too, so I don't want to wait around hoping I fill out.

All my mates are filling out, some are huge and it really puts me down
Summer is coming and I'm dreading the thoughts of shorts, and t-shirts.

The Guvnor

Some great success stories there mate.

Important to stress - not everyone will gain 2st so easily.

If you could be at 11st or so by the summer that would be a good thing for you?

I say 11st as I think this is very achieveable.

As the lads said - eat more and try to be consistent as you are still growing you have it easy in terms of diet - just get more into you! Try and be high on protein and good carbs.

The gym on a regular basis will also help. TAKE YOUR TIME in the gym - warm up well and don't go crazy - stay injury free etc.

Best of luck.

BTW for the record I do know a chap who went from about 11st11 to 15st in 12 months at the age of 20, it does happen. He was 6ft1ish as well. Now he's about 17st.

billyhead

Hi,

I am the same stats height and weight wise but 10 years older and I really would like to put on another 2 stone of lean mass by Summer if I could. Could you guys post a suitable diet I could follow. Tell me how many grams of carbs, protein and at I should be consuming daily and if possible post up a workout programme to follow in the gym and should I do any cardio on workout days or off work days aswell. I lead a busy lifestyle aswell and definatley feel I need to eat a lot more to compensate for this. I am also tbh doing my own workout routine 5-6 days a week in the gym and need to chnge this because I am not really seeing gains and I think I am overdoing it a little because I fell very tired aa lot of the time and I am problay not leaving enough time for rest and recovery. Any advice appreciated;)

metamorphosis

billyhead wrote: »

Hi,

I am the same stats height and weight wise but 10 years older and I really would like to put on another 2 stone of lean mass by Summer if I could. Could you guys post a suitable diet I could follow. Tell me how many grams of carbs, protein and at I should be consuming daily and if possible post up a workout programme to follow in the gym and should I do any cardio on workout days or off work days aswell. I lead a busy lifestyle aswell and definatley feel I need to eat a lot more to compensate for this. I am also tbh doing my own workout routine 5-6 days a week in the gym and need to chnge this because I am not really seeing gains and I think I am overdoing it a little because I fell very tired aa lot of the time and I am problay not leaving enough time for rest and recovery. Any advice appreciated;)

TBH and I do not want to come across as a ****head, but i would follow the advice you have been given numerous times over the last 2 years in here and the nutrition and diet forum if you want to add lean mass. It's all very good asking and asking and asking, but it's the actual action and time and preparation that will get you what you want.


Anyway, apart from that, some great success stories posted that prove it can be done in the thread.

MarkY91

The Guvnor wrote: »

Some great success stories there mate.

Important to stress - not everyone will gain 2st so easily.

If you could be at 11st or so by the summer that would be a good thing for you?

I say 11st as I think this is very achieveable.

As the lads said - eat more and try to be consistent as you are still growing you have it easy in terms of diet - just get more into you! Try and be high on protein and good carbs.

The gym on a regular basis will also help. TAKE YOUR TIME in the gym - warm up well and don't go crazy - stay injury free etc.

Best of luck.

BTW for the record I do know a chap who went from about 11st11 to 15st in 12 months at the age of 20, it does happen. He was 6ft1ish as well. Now he's about 17st.

whats he like now? fat...muscle?...look good does he?

The Guvnor

LOL Mark!

He is older.

In all seriousness he is not fat. Has benched 200kgs for example.

The whole point here is - it sounds great going from 12st - 15st in a year.

However this is going from no real training to training and eating more and at that age filling out has something to do with it as well.

Since getting up in weight he has never recently been less than 16st.

ThisNoize

The Guvnor wrote: »

Some great success stories there mate.

Important to stress - not everyone will gain 2st so easily.

If you could be at 11st or so by the summer that would be a good thing for you?

I say 11st as I think this is very achieveable.

As the lads said - eat more and try to be consistent as you are still growing you have it easy in terms of diet - just get more into you! Try and be high on protein and good carbs.

The gym on a regular basis will also help. TAKE YOUR TIME in the gym - warm up well and don't go crazy - stay injury free etc.

Best of luck.

BTW for the record I do know a chap who went from about 11st11 to 15st in 12 months at the age of 20, it does happen. He was 6ft1ish as well. Now he's about 17st.

If I could be 11 stone by the summer, it'd be a dream come true.

I'm not looking to be a body builder.
I want to look healthy and bigger, I want to get stronger. I'm underweight for my height.

The Guvnor

Hi Mate,

Lets be generous and assume Summer starts in July.:D

At 17 - I think you can reach this weight by then - you are still maturing.

How much training are you doing plus how much cardio - be it walking, rugby, soccer, cycling do you do?

What is your diet like? When are you eating?

What about weights what are you doing there atm, can you do more with your current schedule?

ThisNoize

I don't get much exercise. Walking mostly; going to the shops, walking the dog, generally walking around with friends.
I play football a lot in Spring and summer with friends, but haven't played competitively since November last year.

My diet is bad. I skip breakfast a lot, and I have skipped dinner before too, not being arsed to go home for dinner when I'm out with my girlfriend/friends. Terrible I know It's also riddled with junk food, 'quick food' and Alcohol.

My mam recently lost her job, and money is very tight atm. I did have a part time job, but many of us got laid off.
No gym equipment/experience, what so ever.

I'm not throwing up these excuses. Since the weekend I have given up the booze, I'm starting to save for the gym.

The Guvnor

Good man in terms of saving for the gym - £ fo £ they are good value and far cheaper than the pub.

I'd not class walking as exercise at 17 - now however a 30 minute walk would be counted as exercise!:D

Breakfast is very important.

Porridge is very good and affordable.

This thread and article may help - it's about prison training but essentially it boils down to a lack of equipment and a non-optimal diet.

http://www.muscletalk.co.uk/tm.aspx?m=3771839&high=prison+training

Best of luck mate and stick with it!

gavney1

ThisNoize wrote: »

I don't get much exercise. Walking mostly; going to the shops, walking the dog, generally walking around with friends.
I play football a lot in Spring and summer with friends, but haven't played competitively since November last year.

My diet is bad. I skip breakfast a lot, and I have skipped dinner before too, not being arsed to go home for dinner when I'm out with my girlfriend/friends. Terrible I know It's also riddled with junk food, 'quick food' and Alcohol.

My mam recently lost her job, and money is very tight atm. I did have a part time job, but many of us got laid off.
No gym equipment/experience, what so ever.

I'm not throwing up these excuses. Since the weekend I have given up the booze, I'm starting to save for the gym.

good to hear man. Gave up the booze myself for the month of February. I felt so great for the month, that I'm giving up for this month also, and maybe longer.

Really helps saving money.

Whereabouts are you looking to join a gym - maybe some people here could recommend some good value gyms

Remmy

The Guvnor wrote: »

LOL Mark!

He is older.

In all seriousness he is not fat. Has benched 200kgs for example.

The whole point here is - it sounds great going from 12st - 15st in a year.

However this is going from no real training to training and eating more and at that age filling out has something to do with it as well.

Since getting up in weight he has never recently been less than 16st.

Jesus.He must have been eating and training like an absolute beast to get up to benching that.Bench envy...

The Guvnor

Well he was training with me...:D

However when he did 200kg I would hazard a guess he weighed about 17st7.

Now he's down a bit in weight 16st-16st7 and still goes 170 ish for a top set when benching.

I cannot remember what he could bench when he first came in but it was nothing exceptional - certainly less than 100kg maybe something like 70kg for a single and I could not from memory tell you what he got that upto in a year but probably around the 130-140 mark.

it was a case of going from no strength work to doing weights, maturing from 20-21 and adding 3st so the gains in terms or strength were decent.

I think he did 200 the day I did 227.5. Good day that!

Remmy

The Guvnor wrote: »

Well he was training with me...:D

However when he did 200kg I would hazard a guess he weighed about 17st7.

Now he's down a bit in weight 16st-16st7 and still goes 170 ish for a top set when benching.

I cannot remember what he could bench when he first came in but it was nothing exceptional - certainly less than 100kg maybe something like 70kg for a single and I could not from memory tell you what he got that upto in a year but probably around the 130-140 mark.

it was a case of going from no strength work to doing weights, maturing from 20-21 and adding 3st so the gains in terms or strength were decent.

I think he did 200 the day I did 227.5. Good day that!

Fcukin right good day..
This guys my ideal.:D

ThisNoize

It'll be hard but worth it.

Definitely not going to give up.

I'm in Tallaght, think I'm going to do GOMAD & Starting Strength.
Could anybody advise in the best equipment for what I'm doing?

Remmy

ThisNoize wrote: »

It'll be hard but worth it.

Definitely not going to give up.

I'm in Tallaght, think I'm going to do GOMAD & Starting Strength.
Could anybody advise in the best equipment for what I'm doing?

A squat rack,a barbell and a gallon of milk a day.

^^(Mark Ripptoes new album now on vinyl)

ThisNoize

Finding it to hard to eat in the mornings, as I normally skip breakfast altogether.
Love milk though.

gavney1

^I used to find it very difficult to make myself have a proper breakfast also.

I got in the habit of making nice breakfast though, so that I look forward to it (it also helps me get out of bed)

I treat myself to scrambled eggs with some (grilled) rashers sometimes and a bowl of porridge/ cereal.

Or if I'm in a big rush, some sort of pre-cooked fish e.g. mackerel or tuna OR a protein shake if i'm in a super rush.

The best breakfast meal though is a blend which i sometimes make the night before - milk, porridge oats, some sort of juice and a banana or two. Gives me energy and is tasty