Gain Muscle - Tall and Thin

VivaMessi

Hi guys, 6ft 2 and 141 pounds. Time I need to build some muscle. Joined the gym and finding it extremely tough. Been going for a month and have not noticed any gains. Any advice?

RidleyRider

You can go to the gym till the cows come home and won't notice a thing unless your diet us in check.

Post up your typical days diet.

VivaMessi

8AM Breakfast
2 satchets of instant porridge with bananas and two slices of proper brown bread with pint of milk

OR

2 Boiled eggs with two slices of brown bread, 300 ML of juice, small bowl of cheerios

11.30AM Lunch

Rice with stir fried chicken fillet and stir fried vegetables

OR

Pasta with tomato sauce and oven baked chicken fillet

3 PM More Lunch

every day(Salad Roll with more chicken) and a piece of fruit

6PM Dinner

Potatoes, Vegetables and Steak/Fish with Pint of milk

9PM

half a pizza/few fish fingers/few chicken nuggets etc

I'm actually struggling to get all this food down and still can't seem to put on any weight. I was told by a friend and other resources off the net not too bother with protein for the first month but am going to get some this this month and take the recommend daily amount. Hopefully I'll start noticing some gain this month

Tigger

salad rolls are for cutting
you need to eat
as in eat:

1) More

2) There is an old business adage, “don’t dress for a job you have; dress for the job you want.” Apply this to your eating. If you want to be 215, you need to eat for 215, not for your 165 pound sprint-Tri doing self. You won’t get 70’s Big by pushing bird seed around your plate at your local hippy bistro. Start with 125-150% of what you’re eating now and see how that goes for a couple weeks.

I can’t eat all the food. Can’t I just train harder?

Eating is training. Beowulf had Grendel. We have Mongolian and Chinese buffets. If you don’t have at least one dining experience every couple of weeks that resembles an epic struggle worthy of telling over beers, you’ll be putting from the rough for the foreseeable future.

We understand that eating for size and strength, especially if you have a high metabolism, is not easy. The body is very good at adjustment to small increases in caloric consumption. You may have to double your current intake to make appreciable gains. That’s why the gallon of whole milk a day works so well for the lean guys.

What about new age diets?

I don’t care if you know a friend of a friend who got “swole” on a raw food vegan diet. It doesn’t matter that your tofu-eating emo buddy finally pulled 205 off the pins. The rules apply, and you must obey them. Whole milk and hamburgers build a sturdier foundation than sprouts and soy.

What do I eat?

Anything that has a face and can run/swim/fly away from you. Anything that comes from such animals. Pretty much anything that grew in the ground, on a vine, or in a tree. Use some common sense, but select the most caloric dense items you can find.

Hey, what about us fat guys?

If you are a bigger guy with a high body fat percentage already, then your approach will be slightly different. A diet consisting of milk, meat, vegetables/fruit, and fat will do the trick — this is essentially a “Paleo”-type diet with milk Your protein requirements are the same (but obviously more), and more of your calories will need to come from fat. Olive oil can be added in to do the trick.

http://70sbig.com/food/

when i was on holidays this Christmas the locals (Spaniards) were takimg pics of my meals
i found a place that would serve me rotissery chickens with fried potatoes for a fiver cos a portion was a fiver
to me a pack of 5 pork chops or a chicken or a half leg of lamb is a basis for a meal
i'm 6'2" and lean at 16.7

VivaMessi

Good reading there, Guess I need too up my intake this week. I'll start by 25% and try to get it up to 50%

What do you recommend instead of the roll?

Dave 101

Back wen I was 17 and also 6'2" (think iwas 170lbs) milk was the easiest way to put on weight, slam a pint with each meal and see how ye get on after couple weeks

xgtdec

Agreed with the pints of milk!!

I went another step for bulking and id add oats, nut butter and whey to the milk and blend it!!

btkm8unsl0w5r4

Shove a load of protein powder into your milk, have a breakfast that more like 6 rasher and 4 eggs. Your diet looks good but I would say its portion size. eat big, clean and often. Almonds & peanut butter are great for adding calories in minimal mass of food.

Also in the gym concentrate on basic compound movements like Bench press, squats, overhead press, deadlift and chinups. Isolation exercises and machines are not going to give you much growth.

Are you getting DOMS after training, if not you not training heavy enough of hard enough. 2 days after a bench session your chest should be sore, after squats it should be a struggle to sit down. This is the sign your training has damaged the muscle which must then react by growing.

Muscle is made of protien, you must eat it to repair your muscles. Your friend it talking through his hat.

Jev/N

Sophia Square Leader wrote: »

Are you getting DOMS after training, if not you not training heavy enough of hard enough.

Correct me if I'm wrong but I thought that was, broadly speaking, a load of BS?

Possibly the first week or so of doing weights and movements you muscles are not accustomed to, but as far as I've read/heard, it's not really an accurate indicator.

Blacktie.

Sophia Square Leader wrote: »

Are you getting DOMS after training, if not you not training heavy enough of hard enough.

Yeah gotta disagree with you here. A couple of weeks on any program will remove the DOMS. Just because there's no DOMS doesn't mean you're not working hard enough.

xgtdec

Is this not a case of looking to pack on muscle, so you should never be used to the weights as they always get heavier and therefore will always have doms?

discus

Sophia Square Leader wrote: »

Are you getting DOMS after training, if not you not training heavy enough of hard enough. 2 days after a bench session your chest should be sore, after squats it should be a struggle to sit down.

Pffft noob.

discombobulate

What programme are you following in the gym?

rubadub

xgtdec wrote: »

Is this not a case of looking to pack on muscle, so you should never be used to the weights as they always get heavier and therefore will always have doms?

It usually goes away after a few weeks for most people. Some might be more prone to DOMS from certain exercises, e.g. I get them from squats, I never ever got them doing normal bicep curls or a military press.

I can get them from negative only training, which is supposed to lead to them more in most people, and I can get them with minimal effort, not even breaking a sweat or feeling like it was intense.

discus

rubadub wrote: »

I never ever got them doing normal bicep curls or a military press.

This week I took some tips I got from a RevFit status update about Time Under Tension being important for hypertrophy, and applied them to bicep curls. Never had I had DOMS this bad!

Blacktie.

discus wrote: »

This week I took some tips I got from a RevFit status update about Time Under Tension being important for hypertrophy, and applied them to bicep curls. Never had I had DOMS this bad!

This could be due to doing it a new way. Keep doing it this way and after a few sessions no more DOMS. I'm just speculating here though.

discus

Blacktie. wrote: »

This could be due to doing it a new way. Keep doing it this way and after a few sessions no more DOMS. I'm just speculating here though.

Oh I agree, see my previous posts!

Not a person

Sophia Square Leader wrote: »

have a breakfast that more like 6 rasher and 4 eggs.

6 rasher and 4 eggs for breakfast regularly? What about about cholesterol and all that?

http://www.livestrong.com/article/476453-eggs-bacon-for-breakfast-diet/

I just wonder.

Dave 101

doms get a bad rap around here, they can be a good indicator that your working hard and are stimulating the target muscle

btkm8unsl0w5r4

Blacktie. wrote: »

Yeah gotta disagree with you here. A couple of weeks on any program will remove the DOMS. Just because there's no DOMS doesn't mean you're not working hard enough.

Doms doesnt have to be crippling pain and disabling, most people who weight train live with mild doms in somebody part nearly all the time that doesnt limit range of movement, its the feeling of progressive overload, if you dont feel it your not progressively overloading anything. I judge it time to change program, change angles or vary the movements when it stops, maybe thats just me, regardless if this poster at the start of weight training is not getting Doms he aint lifting heavy enough.

Yeah it goes away after a few weeks, some would call that a plateaux.

Tigger

i'm gonna invent a diet
its callet the eat a boiled chicken a day diet

i gaurentee it will bigify you

runawaybishop

Not a person wrote: »

6 rasher and 4 eggs for breakfast regularly? What about about cholesterol and all that?

http://www.livestrong.com/article/476453-eggs-bacon-for-breakfast-diet/

I just wonder.

Hasn't that been disproven, or at least there are several pretty strong studies showing that it is suspect. Further, the original research was also pretty suspect.

http://wholehealthsource.blogspot.ie/2011/01/does-dietary-saturated-fat-increase.html

tldr: eat lots of eggs and bacon.

Brian?

discus wrote: »

This week I took some tips I got from a RevFit status update about Time Under Tension being important for hypertrophy, and applied them to bicep curls. Never had I had DOMS this bad!

I'm a firm believer that DOMS is your bodies way of expressing surprise at something new. It will be less surprised every time you perform the activity that caused the DOM.

thegreatiam

Tigger wrote: »

i'm gonna invent a diet
its callet the eat a boiled chicken a day diet

i gaurentee it will bigify you

high protein, good amount of fat, low carb. only about 1500 calories. What else you got?

I am in the process of registering the 2 whole chicken a day diet. Guaranteed results or your money back.

Or the new "3 whole chicken a day diet no skin" *Patent Pending*

Jev/N

Sophia Square Leader wrote: »

Doms doesnt have to be crippling pain and disabling, most people who weight train live with mild doms in somebody part nearly all the time that doesnt limit range of movement, its the feeling of progressive overload, if you dont feel it your not progressively overloading anything. I judge it time to change program, change angles or vary the movements when it stops, maybe thats just me, regardless if this poster at the start of weight training is not getting Doms he aint lifting heavy enough.

Yeah it goes away after a few weeks, some would call that a plateaux.

Easiest way to judge your weight for a particular motion or exercise is the standard 'put it as heavy as you can do for 8-10 reps and 4-5 sets'.

You should be struggling at the end of each set, but not putting on ridiculous weight whereby you see people swinging their hips in barbell biceps curls or arching their back for barbell bench.

alphabeat

i suggest doing strength training for 3 months to prepare your body and nerves / joints / bones first.

as an example if your best weight in chest press is 80 kg ( one rep all out do or die )

5 sets of 5 reps with 70 will do

do this for

workout 1 chinups to warm up then

Chest , Squats , back rows all 5 by 5


and workout 2

chest dead lifts shoulder press

all 5 by 5

workout 3 times a week alternating the workouts .

do this for 3 months or until you double your weight moveable ( ie bench one rep is now 110- 120 )
you will grow a nice bit , and get quite leaner , and get quite strong
but you wont get huge.

NOTE diet needs to be very good !

###############################################
THEN

now you have got strong

all of this prepares you for the next 3 months of bulking the muscles

now you drop the weight
( say for chest now your are stronger -
if you can one rep chest 110 ( WAS 80 ) , then start with 75 ( WAS 60 ) )

and do

6sets by 10 reps on all these exercises <<< this is quite hard after the 5 by 5 programm !


you can also add some isolation with some bi cep curls , calve raises , tri dips , leg press

you will need to eat more for this as well- but you will liklely have a large appetite now anyway

after 3 months



go back to 5 by 5 ( you will again be using heavier weights - so up the weight again )

to harden up the bulked muscles.



result = bigness and a movie contract / modelling contract