I can't put on weight...:O(

canveyboy

hi all,

i'm hoping someone can help me. any advice would be much appreciated.
i am 32 years old, 6ft 2" and weigh just under 9 stone. yep, pathetic i know. I've always been this weight and simply cannot gain any weight. With no clothes on i could be mistaken for being a Bosnian refugee!!
I seriously want to put on weight and look and feel fit. I'm fed up with being and feeling weak. So what is my best hope for gaining weight? i guess at my height i should be around 11/12 stone??? if anyone knows of some kind of program with weights and exercises i could do or something else i would be very greatful for some advice!!

Just desparate to look good!!

Many thanks.

IanUK

Welcome to Muscle Chat mate, your amoungst good help.

First off we need your history, have you trained before, for how long, what kind of sessions, whats your diet like?

What sort of things have you tried, to gain weight?

canveyboy

i've tried lifting weights, barbells etc, 50 reps at a time in groups of 4 or 5 so doing like 200/300 in total but this is like once, twice a week if i'm lucky. i'm not sure what weight sizes i should be starting off on but because my arms are thin i can only lift 20 pounds i think.

my diet consists of at least one pasta meal a week, a rice meal....i eat different stuff each day really but i'd say mostly pasta, rice and vegetables. dont eat much red meat!

IanUK

You need to be sticking to the main compound movements at the gym.Do something like this 3 times a week shoulder press, squats, deadlifts, seated tricep press, bicep curl and bench press.

Visit this link and download there fitness guide if you need photos of the exercises http://www.easinternational.com/

Next to training diet is the most important thing. If you are a hard gainer like yourself then you need to be consuming something in the region of 400-500 grams of carbohydrate a day plus at least 150 grams of protein.

You need to run a daily diet something like this:

breakfast:Protein shake
4 Eggs (how ever you want them)
100grams of porridge oats
1 slice of brown toast

brunch: jacket potato with cheese (preferably cottage cheese)

lunch: 1 Chicken breast with rice or pasta

mid afternoon: snack of some sort include can of tuna or something similar and a protein shake and a peice of fruit

evening: Peice of fish/chx breast/steak with rice or pasta and salad

night: Mass gainer/protein shake before bed.


If you stick to something similar on a daily basis with 3 days a week trainging you will see and improvement in 4 weeks.

Have a look at some supplement stores and find yourself a cheap protein shake powder or even better a good mass gainer powder. Sujest reflex instant whey or reflex massive whey as a starting point, good value and good products.

Anonymous

welcome to the musclechat board canveyboy

if you stick to what ian told you in the last post mate,your guaranteed to be bigger.

give it ago mate

youll be well pleased with the results.

steve

canveyboy

thanks for all your advice and help guys!!! much appreciated.

steve.

themule

Hey all I would just like to add that at the beginning of jan04 i was 8st olb now i am just under the 11st mark with discipline good diet lots of water milk some creatine and good basic weight training,and i found it really hard to gain so you see steve IT CAN BE DONE.

DAVE.

canveyboy

hi mate,

what is creatine?...thanks for the hope!

themule

Hi creatine is a natural substance in evryone, basically helps increases muscle size by longer and harder training quicker recovery and is also a constant healer of the body, im sure steve,ian,gareth or mark, can give you a detailed explanation. But you will find creatine or creatine monohydrate as some shops advertise, in any health food store e.g. olland &barrett or any good gym, in fact ARGOS sell it as well. Hope this has helped.

Dave.

IanUK

Creatine phosphate exists and is produced in the human body to convert ADP to ATP(universal muscle energy.) Basically creatine in the body is needed in the equation for muscle energy. People work on the theory that the more creatine present the more effecient and energised the muscles.

It has been proven to increase strength and help in a bulking.

Try this as a dosage method:

Loading phase: 10g per day, as 2 x 5g servings for 5 days
5g per day, for 5 days
3g per day, for 7 days.
Maintenance phase: 2g per day, for 5 weeks.

You can buy it relatively cheaply, it has been shown that it doesnt work for everyone so get hold of some and give the above cycle a try to see what happens.

Just to add, i would'nt buy it from Argos though, buy it from a bb shop or online store