desperately need weight, even if its all fat

[andysutils]

i was wondering which supplements are the best, ive seen one called supergainer which contains 1500 calories per serving. ive also started to eat lots of mackrel and tuna and i mean lots of it. some people say they intake 250g+ of protein which ill never know how the f*ck that is possible as everyfood in the entire supermarket baraly seems to add up to 250. I dont care if i put on fat, just any weight will do.

Ill even have some of yours if you dont want it.

 

[Chip Bronson]

i was wondering which supplements are the best, ive seen one called supergainer which contains 1500 calories per serving. ive also started to eat lots of mackrel and tuna and i mean lots of it. some people say they intake 250g+ of protein which ill never know how the f*ck that is possible as everyfood in the entire supermarket baraly seems to add up to 250. I dont care if i put on fat, just any weight will do.

Ill even have some of yours if you dont want it.

hey andy, what up bro? another bro posted this some time ago, so i'm just reiterating. the supergainer is good but you can supercharge this by adding 1/2 cup of safflower oil to each serving and have 3 of these shakes a day, in between your regular meals. just don't forget to stock up on the 'charmin' and, oh yeah, get some 'depends' for those times when you won't be near the toilet... if this doesn't put on the weight, i'd just give up....

 

[Grizzly]

Don't actually do that. Chip is kidding. Once again, I've got to run to the store, but I'll be back on when I get home and I'll come back to this thread and try and give you a good start. Hold on.

 

[Chip Bronson]

grizz is right, but i thought the emoticons i used as well as the comments about the depends and the toilet would clue you in. if not, thanks grizz.

in broad terms you can try this:

eat 5-6 meals per day. if you're not used to this volume, work up to it over the course of a few weeks. for example, have 5-6 meals each consisting of 500 calories. each week increase by 100 or 200 calories. by the end of a month's time, you'll be eating 5000-6000 calories a day.

now, what to eat? since you're not concerned with the quality of your gains, you can basically eat anything. obviously, the higher fat foods will give you many more calories since 1 gram of fat=9 calories vs. carbs and protein which=4 calories/gram. however, i would really suggest you don't go overboard on the fatty foods but, again, this is up to you. you can eat lots of red meat, all types e.g. hamburger, flank, etc. pork, chicken with skin and turkey with skin is also good and will give you some variety. eat plenty of dairy products, provided you aren't lactose intolerant. take in a variety of carbs such as rice, potatoes and yams. don't forget your veggies for the vitamins, minerals and fiber they provide.

if you are having a problem getting enough calories and protein, which you shouldn't if you follow this plan, then add in a couple of shakes with or in between meals to supplement. don't be afraid to snack as often as you want. re-evaluate your progress every couple of weeks and adjust accordingly. if you're getting too fat, cut back on the fat. if you're not gaining enough, add some more calories.

i'm sure grizzly will have some great recommendations for you as well. if you any more specific questions, i'd be glad to help. all the best.

again, these are some very broad recommendations because you just want weight gain regardless of the quality.

 

[andysutils]

re

Thanks for help guys. The problem with me is ive got a fast metabolism and ive found it impossible to gain any weight, sayin that though, I didnt know such help as these forums were available then and i quit smoking just over a month back, will this have any benifits.

Id be really greatful grizzly if you get back to me and anyone else who can help.

 

[Grizzly]

You may have a fast metabolism, but it's not unbeatable. Plus, you've probably never really tried to gain weight. Oh sure, you've tried to gain weight, but you haven't TRIED to gain weight. Every undersized, "fast metabolismed" guy I've met who claims that he can't gain weight looks like he's going to puke when I tell him what I eat. "Oh, I can't eat that much" is the typical response. Like it or not, you have to eat and you have to eat BIG.

Chip gave you some good suggestions. The 5-6 times per day is NOT NEGOTIABLE. There are numerous reasons for this, but we don't really need to get into them. Suffice it to say that you have no choice. If you want to gain weight, then you're going to have to suck it up and do it.

As far as protein goes, getting 250g/day is a fucking piece of cake. I don't know what you've been eating, but it's easy as pie, or cake, whichever you prefer to eat. 6 cans of tuna/day will yield nearly 250 grams. That's one per meal. Or you can eat 4 cans and drink one gallon of milk.

Actually, the milk would be great for you. I can't remember exactly, but chocolate milk should have something along these lines:

1 cup(8 oz)

130 cals
8 protein
17 carbs
3 fat

There are 16 cups in a gallon, so you'd end up with:

2080 cals
128 protein
272 carbs
48 fat

As you can see, getting the requisite protein and caloric recommendations is as simple as 3 cups of chocolate milk with each meal, plus whatever else you would eat that meal, 4 of which should/could contain a can of tuna.

I also would advise a few(3-4) peanut butter and jelly sandwhiches a day. Remember to use whole wheat bread and natural peanut butter. Also, make sure to use 2 Tbsp. of PB per sandwhich.

If you need anything else, let me know.

 

[Grizzly]

grizz is right, but i thought the emoticons i used as well as the comments about the depends and the toilet would clue you in. if not, thanks grizz.

I was just playing it safe, Chip. This guy has only been training for either 2 days or 2 weeks(I forget which) and he's already tried some dbol. You never how a suggestion in jest might be taken by a newbie, you know?

 

[Chip Bronson]

i hear ya grizz. you're right and then i thought about it so i made some recommendations on the serious side. good to look out. better safe than sorry.

 

[Bob Smith]

Andy, before i bother to give any advice to you, I want some info first. Height, weight, bodyfat %, waist size, how long have you been lifting, how many of those serious, what are your goals (and dont give me some shitty goal like "gain weight." No shit. How bout "add 15 pounds of muscle" or "weigh 155.")

 

[andysutils]

re

Andy, before i bother to give any advice to you, I want some info first. Height, weight, bodyfat %, waist size, how long have you been lifting, how many of those serious, what are your goals (and dont give me some shitty goal like "gain weight." No shit. How bout "add 15 pounds of muscle" or "weigh 155.")

Cheers guys. Ill update you tommoz and will weigh myshapes and sizes too.

 

[andysutils]

re

Andy, before i bother to give any advice to you, I want some info first. Height, weight, bodyfat %, waist size, how long have you been lifting, how many of those serious, what are your goals (and dont give me some shitty goal like "gain weight." No shit. How bout "add 15 pounds of muscle" or "weigh 155.")

Ok, I got as much detail as i could for today.

Height - exactly 6ft

this is the best part for all - weight (8.5st). this should tell you how desperate and serious I am.

Body fat - about 10% (or none if its possible)

waist size (not sure yet).

Lifting time (well you could say none as ive stopped for now until I find some guidance)

How long would 15 pounds of muscle take for me?
The reason ive never been dedicated to any of this before is because I need something in which Im able to see results - no matter how long it takes.

If you can give me somethin I can see some result in such as a month or two, no matter how small the result is ill go for muscl bob no probs.

 

[Bob Smith]

What is 8.5 stone in pounds? Is a stone is 22 pounds?

 

[Chip Bronson]

6 feet tall at 120 lbs. wow dude! well, my suggestion is to eat everything that isn't nailed down. seriously.

i will stick by my original eating recommendations and add the following.

do not do any cardio at all. none. if you play any sports, cut them all out completely. these two things will just burn up your calories and keep you at your present weight. also, what kind of job do you have. if you have a very physical job, understand that it will also be undermining your attempts to add weight as you obviously can't stop working.

keep your workouts short and relatively heavy. stay in the 5-8 rep range, no higher. try to finish your workouts in 30-40 minutes at most. yes, it can be done. just focus on every single rep of each set and make each one count. if i were you, i'd split the body 3 ways, push, pull and legs and workout every other day, thereby keeping your caloric expenditure down.

again, you are looking to eat, eat, and eat some more. and when you're done eating, have something to eat. keep your physical activities to a minimum. and be realistic bro. it'll take you a couple of months just to get into good eating and workout habits. then if you persevere, you WILL start to see results. but it's going to take time. not sure how long it will take to put on 15lbs, but you should notice some changes, be it in strength or muscle tone, in a few months. this game is about consistency and putting in the time. if it were that easy to put on 15lbs, we'd all be walking around at 275lbs and 7% bf. wait, we are all walking around at 275 and 7%, right?.....

good luck, stay focused, don't give up and keep us posted.

 

[Bob Smith]

8.5 stone = 119 pounds. At 6 feet tall, youre roughly the size of a broomstick.

Personally, I think that an HST program will be your best bet to get goin. www.hsthsn.com 3 fullbody workouts per week will get you growin in no time.

As for eating, shoot for 2500-3000 (20-25 cals per pound) calories per day. Protein at 1-1.5g/lb. Its not hard to eat relatively clean and hit that calorie range. You wont really need any supplement, as your food should come from real food and not shakes. Red meat, chicken, turkey, ground beef, potatoes, sweet potatoes, lots of veggies.

It'll take a while to add 15 pound of muscle, figuring that its 12.5% of your total current bodyweight. With an HST program and adequate calories you could add that 15 pounds in 8-12 weeks.

 

[Grizzly]

I was going to post what I do, but it might be a little complicated for a guy such as yourself who has little to no training background. I'll throw something together really quickly here and see if you like it.

Or, you know what? Fuck it! I posted one over in the training forum that Freddy always refers people to, so I must have done something right. I'll go copy that and post it over here. Hold tight.

First, let's set the set/reps at 4X5

Mon-

Squats
Bench
Push press

Tues- off

Weds-

Powercleans
Deadlifts
Barbell Rows
Chins

Thurs-

Squats
Bench or incline
Military

Sat-

Deadlifts
hang clean
Barbell rows
chins


With the chins, you might not be able to get 5 because of lack of strength. Just do as many as you can each set and, eventually, you'll be able to hit the 5 reps.

You'll also notice a complete lack of direct arm work. This is just fine and even preferable. Don't worry about the arm work. At your size, arms don't mean shit. You need mass and mass only. This will put on good size and strength. Also, to alleviate your fears, I haven't trained my arms in over 6 months(I think about 8) and they're still 19.5". In fact, since I've started the routine posted below, they've grown an inch or so.

 

[Grizzly]

I'll also post what I'm actually doing, just for reference sake.

"mike stone is the head of strength and conditioning at the olympic training center at colorado springs, and oversees training for a lot of sports (plus his wife did power clean 165kilos (363lbs) a while backs) including wrestling and and i think the other contact sports. this is the split he uses with them, plus the strength coach for rulan gardner is an intern of mine now and this is similar to what he was doing before the last olympics...

monday morning, pressing monday evening, squatting

tuesday, rest

wednesday morning, pulling wednesday evening, pulling

thursday morning, pressing thursday evening, squatting

friday, rest

saturday morning, pulling saturday evening, pulling

thats the basic plan... the exercises can be different at different times, however, this is a plan that he has used before...

monday pressing- push press/military... done like this, take a weight you can press 3 or 4 times, push press the first one, then press it 3 times, then push press it another 3-5 times or untill failure. this can be done 2 or 3 sets, then its on to 3-4 sets of incline benches and then shoulder prehab stuff

monfsy squatting- back squat for 5 sets of 5, sets across

wednesday pulling AM- stiff leg deadlifts or romanian deadlifts, 3 or 4 sets of 10, then power shrugs for 3 or 4 sets of 10

wwednesday pulling evening- power cleans, 4 or 5 sets of 3, then clean pulls 4 or 5 sets of 5

thursday pressing- bench press, 5 sets of 5, then military press, 5 sets of 3

thursday squatting, front squat 5 or 6 sets of 3, sets across, then MAYBE a set of 20 on back squat for conditioning, not to heavy

sat morning pulling- snatch grip romanian deadlifts, 3 sets of 10, barbell rows, 5 sets of 5

sat evening pulling- hang power cleans, 5 or 6 sets of 3 working up, snatch pulls working up in sets of 2 to max on snatch deadlifts ( in other words start with snatch pulls, keep adding weight each set till eventually it becomes a max snatch deadlift)

now, you will have to ramp up for 2-3 weeks, then back off... also its best to change the exercises a bit each 3 or 4 week cycle, for instance on sat night pulling a fav is to start with power cleans, keep adding weight till its a clean pull, keep adding weight till eventually you are deadlifting up to max... same idea as before, just a bit different.

by the way, this is for someone who is not worried about gaining weight... if you are trying to stay in a weight class, this would not be for you. im sure youll also have to work with the volume a bit... may be too much or two little. especially needs changes if you only train once a day... but im sure you can see how to keep the idea the same but still adapt it"

 

[andysutils]

re

This is the best forum ive ever joined. Ive never seen such help and replies. Grizzly how much do you weigh, if you dont mind me askin.

ive visited HST and I dont understand any of it but Ill join the forum and get some advice to help me set up a program.

Thx all



Andy.

 

[Bob Smith]

This is the best forum ive ever joined. Ive never seen such help and replies. Grizzly how much do you weigh, if you dont mind me askin.

ive visited HST and I dont understand any of it but Ill join the forum and get some advice to help me set up a program.

Thx all



Andy.

Grizzly is about 280-285 right now (we're working together on his nutrition). Hes noticing some nice changes over the past couple weeks that hes been under my expert (lol) guidance.

Heres the link to the original HST article, if you havent already read it. And even if you have, read it again. The program is quite a bit different than what most everyone has every seen before, so it takes a couple read-throughs to get a good idea of the program. If you have any questions on it, just ask them over in the training section.
http://www.hypertrophy-specific.com/hst_index.html

 

[Grizzly]

You post whoring SOB. Look who's in the lead now. It must be something in the water over there.

Yeah, I'm about 285 right now. I kind of fell off the wagon this weekend, so I don't know the specifics. I know I'm a water-retentive mother today, though. I'm also stuck at my parents house for this week and maybe next week, too, so my workouts are going to be pitiful due to the equipment. But, I do have a jump rope, a stopwatch and a dog, so cardio should be no problem.

Bob, I know you like the HST, but do you think it's good for a new guy? I've never really perused it, but it seems like a fairly advanced routine. Really, anything a 120lber does is hypertrophy specific, LOL Don't you think that hitting the big three and some olympic lifts would be better for his purposes for the next year or so?

 

[Bob Smith]

Im a post-whore?? Thick is sitting at 980 right now. $10 says he ends tomorrow at around 1025+.

I think HST would be good, as it gives a lot of reps and practice of some of the major movements. He would no doubt gain substantial size with it. What he could do, somewhat splitting our ideas, is to do HST with a major movement-only routine. ie. squat, DL, incline, rows, and maybe some calf and ab work. Workouts would be roughly a half hour and provide all the stimulus needed to bring about some large growth over the next 2. Starting at 120 pounds, 6 months on this program and he could quite possibly hit 160+.