Best thing to take to gain weight/muscle?

Bonesy.

I'm lanky and skinny and really wanna put on about 2 stone and NO eating more dosnt work my matablism is very high, wondering what I can take to gain weight or muscle? and are steroids illegal in Ireland?

marathonic

So basically you are saying "tell me how to gain weight/muscle and don't tell me to eat more"???

I doubt you're going to get the replies you're looking for.

Bonesy.

Ive been trying for a year! No luck

anbrutog

Bonesy. wrote: »

Ive been trying for a year! No luck

I hear you buddy. In the same boat myself , I actually asked the same question here about 5 or 6 months ago. Have tried eating 4 or 5 chicken fillets a day + kilos of peanut butter + protein shakes + training like a Spartan front line soldier. While Im lean as hell, Ive gained about 2 pounds overall. Nothing has worked. Some people just cant put on weight I guess.

Bonesy.

Its tough Ah im just sick of people as skinny as any girl!

billyhead

anbrutog wrote: »

I hear you buddy. In the same boat myself , I actually asked the same question here about 5 or 6 months ago. Have tried eating 4 or 5 chicken fillets a day + kilos of peanut butter + protein shakes + training like a Spartan front line soldier. While Im lean as hell, Ive gained about 2 pounds overall. Nothing has worked. Some people just cant put on weight I guess.

Bull,

I you eat enough you will gain weight. It doesn't matter what body type you are. OP, If you can't gain weight its simply because your not stuffy your face silly with food. Its not exactly rocket science :rolleyes:

Spunge

Eat an entire jar of peanut butter every day.

anbrutog

billyhead wrote: »

Bull,

I you eat enough you will gain weight. It doesn't matter what body type you are. OP, If you can't gain weight its simply because your not stuffy your face silly with food. Its not exactly rocket science :rolleyes:

Emm, I am eating enough thats the point. Did I not make that clear?
I'll say it again. I was stuffing my face witth food. It didnt work.

Before I knocked it on the head after getting absolutely nowhere for a good six months this was my daily diet..

6 eggs for breakfast.
Oats with whole milk.
2 Pint glasses of whole milk.
Two bananas

Snack 250g of peanut butter.

After Training ( every second day ) Protein shake.

Lunch / dinner
===========
very large bowl of rice.
2-3 chicken breasts or large steak
side of veg

Snack
=====
2* Large peanut butter + whole milk shakes and/or 6 eggs

before bed
========
Cottage cheese

I would liberally sprinkle each day with other miscellaneous snacks like bananas / avacados / cashew nuts / almond nuts.
As I said I did the above for 6 months and gained 2 pounds.

billyhead

anbrutog wrote: »

Emm, I am eating enough thats the point. Did I not make that clear?
I'll say it again. I was stuffing my face witth food. It didnt work.

Before I knocked it on the head after getting absolutely nowhere for a good six months this was my daily diet..

6 eggs for breakfast.
Oats with whole milk.
2 Pint glasses of whole milk.
Two bananas

Snack 250g of peanut butter.

After Training ( every second day ) Protein shake.

Lunch / dinner
===========
very large bowl of rice.
2-3 chicken breasts or large steak
side of veg

Snack
=====
2* Large peanut butter + whole milk shakes and/or 6 eggs

before bed
========
Cottage cheese

I would liberally sprinkle each day with other miscellaneous snacks like bananas / avacados / cashew nuts / almond nuts.
As I said I did the above for 6 months and gained 2 pounds.

Well then either cut back on cardio or eat the daily diet that Michael Phelps has. Google it

anbrutog

billyhead wrote: »

Well then either cut back on cardio or eat the daily diet that Michael Phelps has. Google it

Jesus. Thats insane. Id rather not attempt that tbh
Unfortunately I doubt it would do me any good though as I dont do much cardio at all and I certainly amn't an olympic athlete burning 12k+ calories a day.

ambid

anbrutog wrote: »

Emm, I am eating enough thats the point. Did I not make that clear?
I'll say it again. I was stuffing my face witth food. It didnt work.

Before I knocked it on the head after getting absolutely nowhere for a good six months this was my daily diet..

6 eggs for breakfast.
Oats with whole milk.
2 Pint glasses of whole milk.
Two bananas

Snack 250g of peanut butter.

After Training ( every second day ) Protein shake.

Lunch / dinner
===========
very large bowl of rice.
2-3 chicken breasts or large steak
side of veg

Snack
=====
2* Large peanut butter + whole milk shakes and/or 6 eggs

before bed
========
Cottage cheese

I would liberally sprinkle each day with other miscellaneous snacks like bananas / avacados / cashew nuts / almond nuts.
As I said I did the above for 6 months and gained 2 pounds.

That seems a lot of carbs to me. I'm a (very) slow gainer too but I'm making some progress by using a dietician as well as using a trainer, and both have advised me to cut back sharply on carbs to facilitate muscle growth.

Good luck!

Brian?

anbrutog wrote: »

Emm, I am eating enough thats the point. Did I not make that clear?
I'll say it again. I was stuffing my face witth food. It didnt work.

Before I knocked it on the head after getting absolutely nowhere for a good six months this was my daily diet..

6 eggs for breakfast.
Oats with whole milk.
2 Pint glasses of whole milk.
Two bananas

Snack 250g of peanut butter.

After Training ( every second day ) Protein shake.

Lunch / dinner
===========
very large bowl of rice.
2-3 chicken breasts or large steak
side of veg

Snack
=====
2* Large peanut butter + whole milk shakes and/or 6 eggs

before bed
========
Cottage cheese

I would liberally sprinkle each day with other miscellaneous snacks like bananas / avacados / cashew nuts / almond nuts.
As I said I did the above for 6 months and gained 2 pounds.

Input that into fitday. How many calories does it come out to? Be completely honest, don't over estimate and weigh everything.

Do you know how many calories you need to eat in a day?

To put on weight you need to eat more, if eating the diet above is not doing it then EAT MORE!

Brian?

ambid wrote: »

That seems a lot of carbs to me. I'm a (very) slow gainer too but I'm making some progress by using a dietician as well as using a trainer, and both have advised me to cut back sharply on carbs to facilitate muscle growth.

Good luck!

Cutting back on carbs to facilitate muscle growth? That makes no sense. To add muscle you need to eat more than you burn, why would cutting back on any macro nutrient help? Increase everything.

wersal gummage

look, quit your whinging and making excuses and just eat more. Here is what I eat every day. You'll see that I eat four chicken fillets just for lunch. Trust me, you will put on weight eating like this.

8am - teaspoon of glutamine in water while porridge (one cup oats, one cup milk, one cup water) is heating up.

8.20am: porridge as mentioned above. fish oils. scoop of protein in 300mls of milk. glass of fruit smoothie. avocado (50% of mornings probably with avocado).

10.45ish am - shake with one scoop protein, two scoops oats, one scoop maltodextrin.

1ish - two chicken fillets and half cup of brown rice with some chopped celery and or peppers

3ish - two chicken fillets and half cup of brown rice with some chopped celery and or peppers (the chicken fillets will be swapped for two tins of tuna every other day)

5ish - same shake as above.

on gym days - another shake after training.

8ish - something like 4 large scrambled eggs with 200grams of smoked salmon.

10.30 - three rice cakes smothered in peanut butter.

11.30ish - protein shake in 300mls of milk.


I go through 2 litres of milk a day and I snack on cashew nuts, oranges, kiwis and put away some greek yogurt.

Brian?

Bonesy. wrote: »

I'm lanky and skinny and really wanna put on about 2 stone and NO eating more dosnt work my matablism is very high, wondering what I can take to gain weight or muscle? and are steroids illegal in Ireland?

Steroids are illegal, but on top of that you don't need them. What are you currently eating? Work out your BMR, it's in the stickies. Add calories until you start gaining weight.

Log your food in fitday.com, it's the easiest way of counting cals IMO.

wersal gummage

anbrutog wrote: »

Snack 250g of peanut butter.


=====
2* Large peanut butter + whole milk shakes and/or 6 eggs

.

What does this mean ??? There is 340gms in a jar of peanut butter, I just checked. So you are saying you 'snack' on almost an entire jar of peanut butter ?? And then in addition you have 2* large peanut butters ?? What is 2* large peanut butters ?? Are you eating the good peanut butter by the way and not the cheap stuff which has very little peanuts in it.

Hanley

If you haven't calculated your kcal intake and kcal expenditure you've no basis to say whether you are or are not eating enough.

You're not eating enough kcals to full your body's requirement for muscle growth. Simple as. No ifs, ands or buts.

/thread

anbrutog

wersal gummage wrote: »

What does this mean ??? There is 340gms in a jar of peanut butter, I just checked. So you are saying you 'snack' on almost an entire jar of peanut butter ?? And then in addition you have 2* large peanut butters ?? What is 2* large peanut butters ?? Are you eating the good peanut butter by the way and not the cheap stuff which has very little peanuts in it.

Eating the meridian peanut butter from Holland and Barrett, so yes the good stuff. I go through a 1kg tub every two days , which works out at 3 or 4kg PB a week.
2* large peanut butter meant 2 pint glass shakes of whole fat milk + 250g peanut butter.
Sorry should have been clearer as to what I meant.

Most of the time I have it mixed in with whole fat milk as a shake, other times raw. Yes I would eat 250g raw PB as a snack , lovely stuff

By the sounds of things 4kgs/week of Peanut Butter just isnt enough though
Maybe I should ramp things up to 8kgs.

danlen

anbrutog wrote: »

Eating the meridian peanut butter from Holland and Barrett, so yes the good stuff. I go through a 1kg tub every two days , which works out at 3 or 4kg PB a week.
2* large peanut butter meant 2 pint glass shakes of whole fat milk + 250g peanut butter.
Sorry should have been clearer as to what I meant.

Most of the time I have it mixed in with whole fat milk as a shake, other times raw. Yes I would eat 250g raw PB as a snack , lovely stuff

By the sounds of things 4kgs/week of Peanut Butter just isnt enough though
Maybe I should ramp things up to 8kgs.

Maybe you should do as was suggested above: Work out a relatively accurate count for your current kcal intake. Keep adding to that figure each week until you start gaining. Simple.

Without getting an idea of how many calories you actually need, everything is going to be just left to blind chance.

Brian?

danlen wrote: »

Maybe you should do as was suggested above: Work out a relatively accurate count for your current kcal intake. Keep adding to that figure each week until you start gaining. Simple.

Without getting an idea of how many calories you actually need, everything is going to be just left to blind chance.

Spot on. Without this it's pure guesswork.

Duck's hoop

anbrutog wrote: »

Most of the time I have it mixed in with whole fat milk as a shake, other times raw. Yes I would eat 250g raw PB as a snack , lovely stuff

By the sounds of things 4kgs/week of Peanut Butter just isnt enough though
Maybe I should ramp things up to 8kgs.

That's 3000 cals solely from peanut butter. In snacks. Per day.

You've got a tapeworm.

GiftofGab

Google Gomad diet - basically just drink 4-5 litres of full fat milk a day - everyday.

denballs

Do you smoke or drink anything high in caffeine?

denballs

OK heres my suggestion..

at least 5 litres of milk a day with a milkshake mix such as nesquik or the one from aldi.....

you need to drop your complex carbs and pile on fats.......this is,nt gonna do your cholesterol good but....eat pizza everyday.........fried..sausages..rashers....etc...with a fair amount of salt......

Now.....this will allow you to build muscle and add fat...if your metabolism is how it sounds......not too much fat....but you,ll prolly still have whats known as skinny fatafter 4-6 months...and you,ll wanna burn some off....then redo.....

Atlantis50

Bonesy. wrote: »

I'm lanky and skinny and really wanna put on about 2 stone and NO eating more dosnt work my matablism is very high, wondering what I can take to gain weight or muscle? and are steroids illegal in Ireland?

IMO the quickest way to gain muscular mass is squats, because you're working the glutes and quads which are among the largest muscles in the body. You should gain at least a stone if you work your way up to 100 lb weights.

Do the usual to develop upper body muscles (bench press for pecs, bicep curls, crunch for abs and so on...).

denballs

Atlantis50 wrote: »

IMO the quickest way to gain muscular mass is squats, because you're working the glutes and quads which are among the largest muscles in the body. You should gain at least a stone if you work your way up to 100 lb weights.

Do the usual to develop upper body muscles (bench press for pecs, bicep curls, crunch for abs and so on...).

he,s not looking to just gain lean muscle.......he already burns too much calories.......more muscle=more calories burning.....he needs to address his build before going for the arney look

Hanley

denballs wrote: »

he,s not looking to just gain lean muscle.......he already burns too much calories.......more muscle=more calories burning.....he needs to address his build before going for the arney look

Dreadful logic. He wants to improve his "build" - what are you suggesting he does if he doesn't gain muscle? Get fat? Ridiculous.

denballs

Hanley wrote: »

Dreadful logic. He wants to improve his "build" - what are you suggesting he does if he doesn't gain muscle? Get fat? Ridiculous.

Im assuming the guy has a body fat % below 3.......so yes.....to gain muscle properly he needs it at least at 6

stevenf17

Have a read of this!
http://stronglifts.com/build-muscle-on-a-budget-the-10-cheapest-sources-of-protein/

LuckyLloyd

- using the various indicator tools mentioned in this thread, work out how many calories a day you need to take in for "maintenance";
- Take in an awful lot more than that;
- Consider starting on a good basic weight training course like this one;

Stick on the above for a few months and you will get bigger and stronger.

If you genuinely are eating above caloric maintenance consistently and are failing to gain weight then please consult a medical professional. Unexplained weight loss (or inability to gain weight when eating like a champion) could indicate some underlying medical issue.

Good luck.

LuckyLloyd

denballs wrote: »

Im assuming the guy has a body fat % below 3.......so yes.....to gain muscle properly he needs it at least at 6

Hey man, if the above numbers weren't a typo then you have a bit of reading up on the subject to do!

Doctor_Socks

Its been outlined in the replies a lot OP by some very reputable lifters here. So to recap what everyone else has been saying:

- Find out your calorie expenditure for a typical day
- Eat more food (preferably something that came from a cow)
- Lift heavy things
- Repeat steps 2 and 3 indefinitely

There you go, those simple steps are all you need to get bigger. And to the poster who's going through a tub of H&B peanut butter, stop over exaggerating your food intake! Or else switch to the pizza and McDonalds eurosaver menu method of adding weight, Fat guys are always better then scrawny guys...

http://www.digdang.com/image/skinny_guys_vs_fat_guys/6781/

denballs

LuckyLloyd wrote: »

Hey man, if the above numbers weren't a typo then you have a bit of reading up on the subject to do!

DEFINITELY NOT A TYPO......

based on how he explains his situation........

also i am speaking of fat % in skeletal-muscular areas only....its a differnt system then what i assume you may be thinking

boomtown84

^^^
explain this system denballs....i'm intrigued.

lots of spoofin goin on in here btw!

Michael 09

denballs wrote: »

DEFINITELY NOT A TYPO......

based on how he explains his situation........

also i am speaking of fat % in skeletal-muscular areas only....its a differnt system then what i assume you may be thinking

You're assuming that he has BF% of 3%?? Really...?

Aren't bodybuilders at roughly 4% when on stage? Why are you assuming 3%? There's a lot of stuff being fabricated in this thread with zero logic.

Hanley

Michael 09 wrote: »

You're assuming that he has BF% of 3%?? Really...?

Aren't bodybuilders at roughly 4% when on stage? Why are you assuming 3%? There's a lot of stuff being fabricated in this thread with zero logic.

He's talking about a different kind of bodyfat.

COH

He must be taking his bodyfat measurements at the well established scietifically proven sites of the forehead, achilles and flexed elbow

Barry.Oglesby

Looks like I picked the wrong day to read boards for the first time in ages. What a train wreck. I'd recommend the YOCAD diet but I think there's a little too much of that going on already.

OP you either have a tapeworm as has been suggested or you're drastically misoverunderestimating your food intake. Or behind secret unmentionable door number 3, you lack the discipline to eat what you need to and are looking for someone to recommend you go on gear instead. If you're looking for steroid recommendations, I recommend you start with 3ml of Teddansonol per day. It's what I started with and I gained 8kgs of pure muscle in a week.

Good luck to you.

Naos

denballs wrote: »

Im assuming the guy has a body fat % below 3.......so yes.....to gain muscle properly he needs it at least at 6

Just a quick question but how did you calculate his bodyfat without any height, weight or measurements of any kind?

danlen

Naos wrote: »

Just a quick question but how did you calculate his bodyfat without any height, weight or measurements of any kind?

He didn't calculate anything, you see. He's talking completely out of his arse.

n1ck

I always thought it was hard to put on weight, i was 9 stone at 5'10"... turns out i'd crohn's disease.. 3 years later and i'm 4 stone heavier.

Nearly half my bodyweight heavier.... sounds like you're talking out your arse about how much you eat OP or you, like me have a medical condition.

denballs

boomtown84 wrote: »

^^^
explain this system denballs....i'm intrigued.

lots of spoofin goin on in here btw!

Its a system created by an american physician to better judge body fat% in those that you,d call big boned .....for example brock lesnar.

denballs

besides even by the normal scale ive seen people at 3........i did say between 3-6 btw.......

but if you want an example of 3% the... http://www.examiner.com/sf-in-san-francisco/spring-workout-ryan-reynolds-at-3-body-fat

Gummy Panda

denballs wrote: »

boomtown84 wrote: »

^^^
explain this system denballs....i'm intrigued.

lots of spoofin goin on in here btw!

Its a system created by an american physician to better judge body fat% in those that you,d call big boned .....for example brock lesnar.

Why would he need a different system?

Link to source

blatantrereg

Building muscle requires food, exercise and rest. Without all of these factors you won't get far. Even someone on steroids would need to eat lots to get results.

edit: oh right. thread is about mocking someone who said something silly. Very clever. Sorry plase ignore my previous comment. Instead I'll mention if you have negative body fat it can actually help build muscle. The single best food for creating a negative body fat environment is pine nuts. Have a browse through some of these papers.

denballs

Gummy Panda wrote: »

Why would he need a different system?

Link to source

Im not sure tbh ...i read it on bodybuilding.com forum...your best off asking there for a proper explanation

Hanley

blatantrereg wrote: »

Building muscle requires food, exercise and rest. Without all of these factors you won't get far. Even someone on steroids would need to eat lots to get results.

edit: oh right. thread is about mocking someone who said something silly. Very clever. Sorry plase ignore my previous comment. Instead I'll mention if you have negative body fat it can actually help build muscle. The single best food for creating a negative body fat environment is pine nuts. Have a browse through some of these papers.

Negative body fat?

Brian?

denballs wrote: »

Gummy Panda wrote: »

Why would he need a different system?

Link to source

Im not sure tbh ...i read it on bodybuilding.com forum...your best off asking there for a proper explanation

A most august and reputable source. .

Seriously though, it sounds like nonsense. Guesstimating bf% is pointless.

CrazySka

denballs wrote: »

OK heres my suggestion..

at least 5 litres of milk a day with a milkshake mix such as nesquik or the one from aldi.....

you need to drop your complex carbs and pile on fats.......this is,nt gonna do your cholesterol good but....eat pizza everyday.........fried..sausages..rashers....etc...with a fair amount of salt......

Now.....this will allow you to build muscle and add fat...if your metabolism is how it sounds......not too much fat....but you,ll prolly still have whats known as skinny fatafter 4-6 months...and you,ll wanna burn some off....then redo.....

This all seems like a really odd suggestion on a health and fitness forum, can you explaing it to me logically?
Why would you not tell him to eat more good foods with high fat content and stick with complex carbs? Lots of avocados, fatty fish, nuts, sweet potatos etc?
Not trying to argue with you but genuinely interested as to why youd recommend such a bad diet on a health and fitness forum, pizza eveyday?

boomtown84

LOL @ Ryan Reynolds 3% body fat!
Denballs you're some man.

mloc

This whole thread is a fail.

If you're not putting on weight or are chronically underweight there's only two things that could be wrong:

a) You have an endocrine disorder
b) You're not eating enough

It's far, far more likely to be (b). If you have an endocrine disorder, you can get that checked out with your GP. If that's what you think it is, go see your GP. Until you do that we're just going to go with option (b).

Option (b) is a lot more straightforward. Eat more. Eat more anything, don't worry about what you eat, just eat more anything. You can fix the composition later once you start putting on weight. If you eat more and you're not putting on weight, keep increasing it until you do. Simple as that.