Muscle Building Urgently Required.

Gary4279

Basically, ive been trying to gain weight and i'm having trouble doing so. I seem to be one of those people that just can gain a pound. For the last month ive been trying to eat more while staying healthy but all to no avail.

I'm 6 ft 2" and I weight 157 lbs. Age : 19.

Can you please give me some advice as to diet/weights/cardio.

on average i go on about three jogs a week to stay fit. should I cut these out and do more weights.

also are whey protein supplements the way to go?

any advice would be very much appreciated.

dave80

Gary4279 wrote: »

Basically, ive been trying to gain weight and i'm having trouble doing so. I seem to be one of those people that just can gain a pound. For the last month ive been trying to eat more while staying healthy but all to no avail.

I'm 6 ft 2" and I weight 157 lbs. Age : 19.

Can you please give me some advice as to diet/weights/cardio.

on average i go on about three jogs a week to stay fit. should I cut these out and do more weights.

also are whey protein supplements the way to go?

any advice would be very much appreciated.

eat more and move less!, you should keep eating more each day until you start gaining 1-2 pounds per week, milk is great for getting in extra calories

droping the jogging could also help

as for the weight training, how long have you been lifting and what kind of weights are you throwing around?

Slugs

If you want to keep your fitness regime while getting bigger healthily:

Record your current nutrional intake... i.e. record everything you eat and calculate the total calories and macros you take in throughout the day

Then increase this your calorie intake by 250 - 500. Cleaniest way would be to take in more carbohydrates by eating more pasta or porridge, but you can do it just the same by eating more pizza, chips etc.

Simply put, you need to take in more food than you're using up in a day.

Remmy

Hey op.

What does your weight program look like?

how long are the jogs that you are going on 3/week?

What does your daily diet look like?

Apart from being a bit heavier than you my stats are more or less the same as yours.

My weight has stalled at 195 pounds for a while now so this is what Im working on to fix it.

1,My daily calories and protein intake particularly is terrible so Im trying to eat alot more and pound in alot more protein.As said before milk is a nice cheap source and is handy to get in aswell as the other obvious ones[whey,steak,chicken,eggs,tuna]


2,Im not challenging myself enough to make weight increases on my lifts in the gym so Im working on this.


3,Im lazy and I'm great and making excuses so Im...actually I havent fixed that yet.



hope that helps some op.

Gary4279

Thanks for the responses guys,

Basically weights go as far as two 5kg dumbbells, push ups, pull ups and abdomen exorcises.

The runs are 3 5k runs which is usually about as far as I can go.

In general I have been upping the intake of carbs, pasta, noodles, bread ect... and i tend to drink a cow load of milk a day maybe 3 pints. (I have an addiction to milk sine i was on bitty )

What I really want to do is gain muscle and minimum fat, I don't want to just get heavy and unhealthy. Not really going for the bodybuilder look either though. just looking to build lean healthy muscle to improve fitness and bulk up a bit.

My overall goal would be to gain a 10 pounds of muscle in ten weeks.

Once again guys, cheers for the help, much appreciated.

Should I join a gym or do you think these goals are achievable at home?

The Guvnor

3 pints would not be considered a lot - IIRC when your age I was downing upto 4 litres per day but if I could go back I'd do it differently!:)

I don't agree with the lads about dropping your cardio - keep it up but add a decent weights routine to the mix.

I think hitting 13st this year for yourself could be achieveable with a good diet, good training and your body still maturing.

More than 5kg bells would be required for the weights!

Best of luck.

Mellor

Your aren't eating that much.
You aren't lifting very much.

You need to address these to put on some mass.