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Weight gain and muscle building.

760practicalshooter

760practicalshooter

Private
Minuteman
Sep 10, 2011
17
0
49
PRKalifornia
I'm a thin guy in the 140# arena. I'm pretty sure as metabolisms go, I have a super-sonic one, as no matter what I eat (Steak-ribs, potatoes) it burns right off. I have been using a set of dumbbells with up to 40# of adjustment. Been doing standard excersizes and such to build up muscle and weight. Anyhow, was wondering if any of you had any secrets to success with high metabolisms. GNC told me about ten grand a year in supplements to gain fifty pounds, and that is way to much for the middle increase I'm looking for.

Thanks for your responses and time.
 
Re: Weight gain and muscle building.

add GOMAD to your regular diet and squat heavy (below parallel) three times a week... you will grow strong like bull. I gained 40 lbs and added 350 lbs to my squat in about 8 months doing this.

GOMAD...Gallon Of MILK A Day
 
Re: Weight gain and muscle building.

When I was younger, and had the "problem" of a very fast metabolism, muscle gain happened with going heavy on the bigger, more complex lifts that engage a significant number of large muscle groups. Squats and deadlifts are a good place to start.

Of course, you'll also need to stuff your face. You may very well burn 3000 cal/day just to maintain your body weight, and might need to toss another 1000-2000 cal/day on top of that to gain significant weight.

My honest advice is to enjoy being skinny, as it'll pay off later in life.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: PatrickChewing</div><div class="ubbcode-body">How many meals do you eat? How much time in between each one? </div></div>

3-4 meals probably 4 hours apart, trying to eat a lot of starch like potatoes daily.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">add GOMAD to your regular diet and squat heavy (below parallel) three times a week... you will grow strong like bull. I gained 40 lbs and added 350 lbs to my squat in about 8 months doing this.

GOMAD...Gallon Of MILK A Day </div></div>

I was drinking a lot of whole milk and adding whey proteins etc. I do a lot of squats with weight, so it sounds like I'm headed in the right direction.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Eric Bryant</div><div class="ubbcode-body">When I was younger, and had the "problem" of a very fast metabolism, muscle gain happened with going heavy on the bigger, more complex lifts that engage a significant number of large muscle groups. Squats and deadlifts are a good place to start.

Of course, you'll also need to stuff your face. You may very well burn 3000 cal/day just to maintain your body weight, and might need to toss another 1000-2000 cal/day on top of that to gain significant weight.

My honest advice is to enjoy being skinny, as it'll pay off later in life. </div></div>

Sounds about right, I was told 4000-5000 calories a day. I don't need a ton of weight, just want to put a little on.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body">

I was drinking a lot of whole milk and adding whey proteins etc. I do a lot of squats with weight, so it sounds like I'm headed in the right direction. </div></div>

Yep, definitely in the right direction. You have to be stressing yourself enough in your workout that you have to eat an excess to facilitate recovery. The weights should go up each time you do an exercise or you aren't eating enough. Do your heavy compound movements in sets of five... as in 3 sets of 5 reps or 5 sets of 5 reps on squats, bench press, press, and power cleans. For deadlifts, just do one heavy set of 5 as it can provide enough stress in just one heavy set. Your abs may disappear while you are gaining weight but don't worry it is much easier to lose 10lbs of flab once you have added 30 lbs of new muscle.
 
Re: Weight gain and muscle building.

Changing your body might be difficult if skinny is hereditary. One thing is nearly certain. Look at your father, not in the mirror, to predict how you will look when you're his age if you do the same things he's done (exercise/diet).

You didn't reveal your height or age. For most, metabolism begins slowing when growth stops, around 18 years of age for men, so if you are younger than 18, skinny, and your parents are also skinny, you might not experience healthy weight gain. Too much starch or junk could cause health problems like heart disease and arterial plaque even for young men or adolescents though its less common.

Eat often, but eat smart. Weight gain is a function of time available for training, calories, nutrition, vitamins and minerals, and genetics. Supplement the diet with whole foods rather than expensive condensed supplements containing other chemicals that are not necessary and can be unhealthy.

Try to train with an experienced, smart athlete or personal trainer. Advice of dead lifts that compress the spine can injure the back irreparably. Train under the watchful eye of a caring buddy or trainer who insists on correct form and reasonable training.

If you still can't gain, get obsessed with being the way you are and you'll be set.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Casey Simpson</div><div class="ubbcode-body">Changing your body might be difficult if skinny is hereditary. One thing is nearly certain. Look at your father, not in the mirror, to predict how you will look when you're his age if you do the same things he's done (exercise/diet).

You didn't reveal your height or age. For most, metabolism begins slowing when growth stops, around 18 years of age for men, so if you are younger than 18, skinny, and your parents are also skinny, you might not experience healthy weight gain. Too much starch or junk could cause health problems like heart disease and arterial plaque even for young men or adolescents though its less common.

Eat often, but eat smart. Weight gain is a function of time available for training, calories, nutrition, vitamins and minerals, and genetics. Supplement the diet with whole foods rather than expensive condensed supplements containing other chemicals that are not necessary and can be unhealthy.

Try to train with an experienced, smart athlete or personal trainer. Advice of dead lifts that compress the spine can injure the back irreparably. Train under the watchful eye of a caring buddy or trainer who insists on correct form and reasonable training.

If you still can't gain, get obsessed with being the way you are and you'll be set.</div></div>

I'm 5'11 and 37 y/o. I'm not trying to bulk up huge, I would like to put on maybe 10-15 pounds, be it a bit of fat and some muscle.
 
Re: Weight gain and muscle building.


Seems you should gain 10 pounds easily enough unless you have been engaged in a training / diet program for a year. However, consult your doctor. What if pituitary gland and hormone levels resist weight gain while you work hard and diet, expecting weight gain, but also while causing health problems? Be careful and be smart.
 
Re: Weight gain and muscle building.

Things to consider:

8 hours of sleep every night.

Aim for about 100 oz of water per day.

Calories are important, but more important are the types of foods these calories are coming from. Meats, veges, fruits, rice, potatoes, and healthy fats such as coconut oil, almonds, and olive oil should be your staples.

Eat a complete snack or meal consisting of a protein, fat, and carbohydrate every 3 hours - you must control your blood sugar.

Protein supplements such as whey, egg, or collagen are a must if you can't eat whole food every few hours.

Don't waste your time with bicep curls and crunches. Stick with big body movements such as squats, deadlifts, pullups, rows, presses, and planks.

Hope this helps. I own a personal training studio and I deal with this stuff on a daily basis. Let me know if you need anything more specific.
 
Re: Weight gain and muscle building.


Practical; thank you for the post. Other replies help other posters learn too.

Steck; I need to bone-up on all your points. Also, can you provide examples of smart meals containing the three essential elements?
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Casey Simpson</div><div class="ubbcode-body">
Practical; thank you for the post. Other replies help other posters learn too.

Steck; I need to bone-up on all your points. Also, can you provide examples of smart meals containing the three essential elements?</div></div>

Yvw^

I'm interested in this as well.
 
Re: Weight gain and muscle building.

Shooter,

I know exactly how you feel. All my life I was the skinny guy. This time last year I was 25, 140Lbs & 5'11" as I had been since age 15. I have a super-sonic metabolism also. Today i'm 180lbs, lean and still gaining.

Here's what has worked for me.

Diet:

NEVER let yourself get hungry. I eat something small at least every two hours. If I wake up at night and feel hungry, I eat.

I keep protein bars, apples, yogurt, nuts, bananas, fresh deli meat and lots of other little things in the fridge always ready for in between meals.

Eat big before and after the gym. I usually eat a good plate of protein and carbs right before and right after the gym. ex(chicken breast, rice and green beans) before, (steak & sweet potato) after.

I get so weak within a 1 hour workout, that I have to have something at the gym also. So I take a shake to the gym that provides around 1k calories.

So eat, eat, eat. It is a huge chore at first but you will find things that work for you and are easy to make. It gets easier as you go as long as your not to picky about eating the same kind of stuff over and over.

Water:

All day, always be drinking water.

The downside to this type of diet is that if your not having to piss, your having to shit. I work a service job and it now seems that I know every gas station and home depot toilet in this town intimately.

Workout:

Again with my job I work 70+ hours a week so the gym is hard. I usually get in 4-5 days a week for a 1 - 1.5hrs.

3 sets of 8 reps. I judge my weight by if I can do 9 reps on the third set the weight is to little. If I can't do 6 reps then its too heavy. 2 minute rests between sets. Learn to really isolate whatever it is your working on. I judge myself also by my soreness. If I'm not at least a little sore the next day, I need to work that area harder. If I'm sore and can't walk right, then I over did it.

Monday: chest
Tuesday: abs & legs
Wednesday: arms
Thursday: back & shoulders
Friday: chest & arms (seems these two are the hardest for me)

I usually run a couple miles at least 2-3 times a week on whatever days I feel like it also.

Supplements:
Protein bars: Zero Impact, pumpkin supreme bars. 400+ calories!
Shakes: ON Pro-complex Gainer, 350 calories a scoop. Usually do 3 scoops per shake.
Creatine: C.G.P. One scoop before the gym and one after. Cycle month on month off.

Hope this helps. Believe me once you put on some weight it's extremely motivating to keep at it. My goal was 160 and I never thought I would want to be 180lbs, now I want to be 200.

Good luck!

edit: Also keep it fun, I go with a buddy 2-3 days of the week and we fuck around and compete against each other. It definitely helps. If there is a week I just do not want to do legs or cardio or whatever, then I don't. I will work what I want to and not feel bad about missing.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: NMMX</div><div class="ubbcode-body">Shooter,

I know exactly how you feel. All my life I was the skinny guy. This time last year I was 25, 140Lbs & 5'11" as I had been since age 15. I have a super-sonic metabolism also. Today i'm 180lbs, lean and still gaining.

Here's what has worked for me.

Diet:

NEVER let yourself get hungry. I eat something small at least every two hours. If I wake up at night and feel hungry, I eat.

I keep protein bars, apples, yogurt, nuts, bananas, fresh deli meat and lots of other little things in the fridge always ready for in between meals.

Eat big before and after the gym. I usually eat a good plate of protein and carbs right before and right after the gym. ex(chicken breast, rice and green beans) before, (steak & sweet potato) after.

I get so weak within a 1 hour workout, that I have to have something at the gym also. So I take a shake to the gym that provides around 1k calories.

So eat, eat, eat. It is a huge chore at first but you will find things that work for you and are easy to make. It gets easier as you go as long as your not to picky about eating the same kind of stuff over and over.

Water:

All day, always be drinking water.

The downside to this type of diet is that if your not having to piss, your having to shit. I work a service job and it now seems that I know every gas station and home depot toilet in this town intimately.

Workout:

Again with my job I work 70+ hours a week so the gym is hard. I usually get in 4-5 days a week for a 1 - 1.5hrs.

3 sets of 8 reps. I judge my weight by if I can do 9 reps on the third set the weight is to little. If I can't do 6 reps then its too heavy. 2 minute rests between sets. Learn to really isolate whatever it is your working on. I judge myself also by my soreness. If I'm not at least a little sore the next day, I need to work that area harder. If I'm sore and can't walk right, then I over did it.

Monday: chest
Tuesday: abs & legs
Wednesday: arms
Thursday: back & shoulders
Friday: chest & arms (seems these two are the hardest for me)

I usually run a couple miles at least 2-3 times a week on whatever days I feel like it also.

Supplements:
Protein bars: Zero Impact, pumpkin supreme bars. 400+ calories!
Shakes: ON Pro-complex Gainer, 350 calories a scoop. Usually do 3 scoops per shake.
Creatine: C.G.P. One scoop before the gym and one after. Cycle month on month off.

Hope this helps. Believe me once you put on some weight it's extremely motivating to keep at it. My goal was 160 and I never thought I would want to be 180lbs, now I want to be 200.

Good luck!

edit: Also keep it fun, I go with a buddy 2-3 days of the week and we fuck around and compete against each other. It definitely helps. If there is a week I just do not want to do legs or cardio or whatever, then I don't. I will work what I want to and not feel bad about missing.
</div></div>

Great post! I'm working on my diet a bit right now. Main thing for me is I'm limited to working out at home and as of yet don't have a bench. So I'm using a set of dumbbells with up to 40#'s of weight and doing the limited number of excersizes it allows. I'm definitely waking up sore and I do drink a lot of water. I notice I fatigue similar to you as well. I will check out that ON shake, it looks like what I'm looking for.
 
Re: Weight gain and muscle building.

I've been using calorie tracker on my iphone to make sure i'm getting the calories I need. It's super easy. It has a bar code scanner on it. Using the app has almost made it a game and pushes me to eat my 3000 calories.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Chris@SportOptics</div><div class="ubbcode-body">I've been using calorie tracker on my iphone to make sure i'm getting the calories I need. It's super easy. It has a bar code scanner on it. Using the app has almost made it a game and pushes me to eat my 3000 calories.</div></div>

Not a bad idea! I'll check them out.
 
Re: Weight gain and muscle building.

I saw a lot of suggestions for whole body workouts and complex lifts and those are dead on. You just have to be careful of going too low in reps with heavy weight. A lot of times this can lead to strength gains, but minimal size gains. It's all about finding a balance for size and strength if that's what you're after. I experimented with Russian Squat Routine type workouts a couple of months ago and made good strength gains, but little size. Form is key as was said before. Too many guys get caught up in their own ego and form suffers and injuries occur. Also look at casein type protein supplements. You can take a shake before you go to bed and your body will work on them while you're sleeping. You can probably find better deals than GNC online too. Good luck
 
Re: Weight gain and muscle building.

The meals don't have to be overly complicated. The following is just an example of how you can pair foods to contain all three macronutrients (protein, fat, and carbs). Obviously the amounts can be changed up depending on your goals of weight loss, weight gain, or maintenance. Think of real foods that have nutritional value. Most baked goods are "fillers" that contain caloric energy but not much nutritional energy, so stay away from breads, pastas, crackers, etc.

Breakfast: 2-3 eggs, serving of fruit, glass of milk

Snack: 4oz turkey, handful of almonds, apple

Lunch: 4-8oz meat, 1/2 cup rice, 1 serving veges, 1 TBSP coconut oil drizzled over veges

Snack: 6 oz Greek Yogurt, 1/4 cup blueberries, 1oz crushed walnuts, 1/2 scoop egg protein (all mixed together)

Dinner: 4-8oz meat, sweet potato, 1-2 servings of veges, 1 TBSP olive oil drizzled on veges

Snack: (Made in blender) 4 crushed ice cubes, 4oz milk or water, 1 scoop whey protein, 1 TBSP almond or peanut butter, 1 banana
 
Re: Weight gain and muscle building.

Almost forgot...

Pre and Post Workout nutrition is a must. Try to bracket your workouts with the following or a similar shake (take it 30-45 min before your workout and then as soon as you can following the workout).

4oz natural fruit juice. I use OJ but take your choice. The pre-workout consumption will help support your blood sugar during the workout and taking it after will help your body utilize protein uptake.

1 scoop of whey or egg protein powder. Helps support muscle growth and repair.

5 grams micronized creatine. Creatine is needed for energy production and 5 grams both before and after the workout will ensure you're making the most out of each session.

5 grams of Glutamine. This amino acids helps maintain muscle mass and will boost metabolism and immune function.

1 TBSP coconut oil. This should be taken before the workout but not after. This natural fat has been shown to boost metabolic rate and its just good for you!

BTW, I don't promote many supplements, but creatine and glutamine are natural and safe when taken in these amounts.

Remember, you don't grow in the gym - you grow through proper nutritional support and adequate sleep.

Hope this helps.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Steck</div><div class="ubbcode-body">Almost forgot...

Pre and Post Workout nutrition is a must. Try to bracket your workouts with the following or a similar shake (take it 30-45 min before your workout and then as soon as you can following the workout).

4oz natural fruit juice. I use OJ but take your choice. The pre-workout consumption will help support your blood sugar during the workout and taking it after will help your body utilize protein uptake.

1 scoop of whey or egg protein powder. Helps support muscle growth and repair.

5 grams micronized creatine. Creatine is needed for energy production and 5 grams both before and after the workout will ensure you're making the most out of each session.

5 grams of Glutamine. This amino acids helps maintain muscle mass and will boost metabolism and immune function.

1 TBSP coconut oil. This should be taken before the workout but not after. This natural fat has been shown to boost metabolic rate and its just good for you!

BTW, I don't promote many supplements, but creatine and glutamine are natural and safe when taken in these amounts.

Remember, you don't grow in the gym - you grow through proper nutritional support and adequate sleep.

Hope this helps.</div></div>

Is there any other way to get around spending close to $150-$250 a month in supplements? I really don't want to Rocky it and crack an egg and swallow raw, at the same time maybe a multi-supplement is available?
 
Re: Weight gain and muscle building.

+1 on the creatine and glutamine, added about 10lbs of muscle for me in about a month of my normal workout.

Make sure you are getting quality in your food and suppliments. If you need a protein type shake, try Raw Meal from garden of life: http://www.gardenoflife.com/ProductsforLife/FoundationalNutrition/RAWMeal/tabid/2201/Default.aspx
A lot of protein shakes out there offer high protein, but are not really that good for you. Try protein before and after workouts (preferably within an hour each way).

Everybody is dead on for the squats, deadlifts, etc. they work and will add bulk (if you eat right along with it). I also like to do 4 sets of my basic exercises (bench, curls, squats, deadlifts, military press). I do three sets of eight and then the last set with 4-6 reps of heavier weight.

Check out draxe.com and learn to eat healthy and keep your body functioning at 100%, not just during your workout schedule. His eating habits/lifestyle change made a huge difference in my energy, workouts, sleep, and general disposition. I ate better, felt better, and performed better by getting my body the nutrients it needed. Before I was focusing on which suppliments I needed to get to a certain level, now I focus on which raw foods contain the nutrients I need.

good luck!
 
Re: Weight gain and muscle building.

Again, please keep in mind I'm looking at doing this with the hope I'm not going to be spending alot of money on supplements at this time. CVS out by me has Whey protein for $18/2.5lbs or so. I afford that every few weeks.
So maybe one good supplement and improving my eating and food choices at this point will be best.
Thanks for the posts again!!! Keep em coming.
 
Re: Weight gain and muscle building.

Nutrition is the key to growing muscle.
Protein and fats are esential to growing muscle , carbs are not esential but they sure as hell make life and the job WAY easier.

Their are few foods that are as close to perfect for building muscle as eggs and luckly they are cheap.

I had a buddy build 18 pounds of muscle through 2 years of college as a poor student buy eating lots of eggs and white rice the two foods that are very very cheap,6 whole eggs have 35-40g of the most naturaly bioavailable protein ever , 18-20g of healthy nutritional fats (from quality eggs) and a cup of white rice has 50g of carbs to help fill the muscle with glycogen for energy. He ate what he could afford during the day and ate eggs and rice 3x a day to supplement his needed nutrition.
Creatine and glutamine are definatly worth while supplements , like it was pointed out earlier take in in 5g of each with 15g BCAA's during your workout , get the cheap non flavored kind and use powdered gatorade to add flavor 3-5 scoops in a 1 liter bottle and sip that during your workout that will add 45-75g simple carbs to help power you though your workout and promote a high insulin response , follow your workout with either 30-40g whey protein or 30-40g protein from liquid eggs whites with a cup of white rice and 2-3 tablspoon of natural fruit jelly or honey , again a big insulin response to shuttle the nutrients to the muscle when they realy need it.

Idealy Eating 12-16oz of grass fed beef with 6-12 whole free range eggs a day along with fresh fish and chicken would be the best way to get good fats and protein , get your carbs from fruits and sweet potatoes and some added fat from coconut and red palm oil but you are looking at an expensive grocery bill , you have to make due with what you have.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body">Is there any other way to get around spending close to $150-$250 a month in supplements?</div></div>

Your question was answered here:

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">GOMAD...Gallon Of MILK A Day </div></div>

I did the math about 5 years ago and whole milk was by far the cheapest calories I could find.

If that answer was too simple for you, you can try my breakfast shake. Nothing like 2000 calories to kick off the day.

6 eggs
2 scoops whey
2 bananas
2 cups oatmeal
fill the rest of the blender up with milk (should be 2-4 cups)
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: cavemanmoore</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body">Is there any other way to get around spending close to $150-$250 a month in supplements?</div></div>

Your question was answered here:

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">GOMAD...Gallon Of MILK A Day </div></div>

I did the math about 5 years ago and whole milk was by far the cheapest calories I could find.

If that answer was too simple for you, you can try my breakfast shake. Nothing like 2000 calories to kick off the day.

6 eggs
2 scoops whey
2 bananas
2 cups oatmeal
fill the rest of the blender up with milk (should be 2-4 cups) </div></div>
Raw eggs? Nah, I would puke. What do you do to get it down?
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: cavemanmoore</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body">Is there any other way to get around spending close to $150-$250 a month in supplements?</div></div>

Your question was answered here:

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">GOMAD...Gallon Of MILK A Day </div></div>

I did the math about 5 years ago and whole milk was by far the cheapest calories I could find.

If that answer was too simple for you, you can try my breakfast shake. Nothing like 2000 calories to kick off the day.

6 eggs
2 scoops whey
2 bananas
2 cups oatmeal
fill the rest of the blender up with milk (should be 2-4 cups) </div></div>
Raw eggs? Nah, I would puke. What do you do to get it down? </div></div>

Get the separated egg whites that come in the milk cartons. That stuff is really easy to drink, it's not thick like regular eggs.

Has really no taste either.
 
Re: Weight gain and muscle building.

Real food is always better anyway.

If you are concerned about spending a lot of money, stay away from supplements altogether. The cheap ones are usually low quality, so you get what you pay for.

Save your money and buy quality foods. Next time you're grocery shopping, think about what each food will do for your body; that is, does it have nutritional value, or is it just fueling you with sugar and empty calories?

Your best protein sources are meat, eggs, fish, and dairy. Your best fat sources are eggs, coconut oil, olive oil, fish, walnuts, and avacado. Your best carbohydrate sources are vegetables, fruit, sweet potatoes, potatoes, and wild rice. As long as your meals include a combination of these three macronutrients (pro, fat, carb) you're supporting muscle growth and eating healthy at the same time.

The key is consistency. Once you find a routine that works for you, stick with it. Don't second guess yourself everytime you see a magazine cover with the next best fitness secret.

If you eat enough of the right foods, train hard enough, and rest even harder, you will see muscle gains - just stay focused.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: NMMX</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: cavemanmoore</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body">Is there any other way to get around spending close to $150-$250 a month in supplements?</div></div>

Your question was answered here:

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">GOMAD...Gallon Of MILK A Day </div></div>

I did the math about 5 years ago and whole milk was by far the cheapest calories I could find.

If that answer was too simple for you, you can try my breakfast shake. Nothing like 2000 calories to kick off the day.

6 eggs
2 scoops whey
2 bananas
2 cups oatmeal
fill the rest of the blender up with milk (should be 2-4 cups) </div></div>
Raw eggs? Nah, I would puke. What do you do to get it down? </div></div>

Get the separated egg whites that come in the milk cartons. That stuff is really easy to drink, it's not thick like regular eggs.

Has really no taste either.</div></div>

I picked up some reasonably priced (Wallyworld) WHEY Protein made by Body Fortress. Would mixing this together work? (Separated Egg Whites + Whey protein)
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Steck</div><div class="ubbcode-body">Real food is always better anyway.

If you are concerned about spending a lot of money, stay away from supplements altogether. The cheap ones are usually low quality, so you get what you pay for.

Save your money and buy quality foods. Next time you're grocery shopping, think about what each food will do for your body; that is, does it have nutritional value, or is it just fueling you with sugar and empty calories?

Your best protein sources are meat, eggs, fish, and dairy. Your best fat sources are eggs, coconut oil, olive oil, fish, walnuts, and avacado. Your best carbohydrate sources are vegetables, fruit, sweet potatoes, potatoes, and wild rice. As long as your meals include a combination of these three macronutrients (pro, fat, carb) you're supporting muscle growth and eating healthy at the same time.

The key is consistency. Once you find a routine that works for you, stick with it. Don't second guess yourself everytime you see a magazine cover with the next best fitness secret.

If you eat enough of the right foods, train hard enough, and rest even harder, you will see muscle gains - just stay focused.

</div></div>

I'm going to focus on foods mostly like you have said. I picked up 4 lbs of the whey protein and will use that to help boost my carbs and protein, and hopefully recovery a bit. Thanks again, great advice coming from everyone!
 
Re: Weight gain and muscle building.

Here is a good guideline to gain some serious muscle mass:

Body Builders lift the heaviest weights they can manage while doing 8-12 reps. I would recommend 3 sets for all muscle groups.

Every day eat 1-2 g of protein for every pound that you weigh. Make sure you count the grams of protein as you go.

Do not lift weights every day. This is a mistake many people make. Your muscles need a rest to heal and build themselves up. Try to workout 3 times a week. (Maybe Mon Wed Fri)

Get at LEAST 8 hours of sleep a night to heal those muscles.

If your muscles are sore, do NOT workout. They are still healing.

After every two months of working out, take a one week break of complete relaxation. Following this break, change up all of your exercises so that your muscles will not even recognize the new ones. They will be shocked into growth.

Make sure you eat healthy; you need other vitamins as well. If you only eat high protein foods the protein will not go to your muscles; in order for your body to function properly, you meast healthy in all areas.

Before you workout, warm up. Jog for about 10 minutes and then stretch (dynamic stretches). Be INTENSE during your workout; motivate yourself. After your workout you should stretch (static stretches) and cool down (walk).

I hoped I have helped.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: cavemanmoore</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Practical Shooter</div><div class="ubbcode-body">Is there any other way to get around spending close to $150-$250 a month in supplements?</div></div>

Your question was answered here:

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">GOMAD...Gallon Of MILK A Day </div></div>

I did the math about 5 years ago and whole milk was by far the cheapest calories I could find.

If that answer was too simple for you, you can try my breakfast shake. Nothing like 2000 calories to kick off the day.

6 eggs
2 scoops whey
2 bananas
2 cups oatmeal
fill the rest of the blender up with milk (should be 2-4 cups) </div></div>
Raw eggs? Nah, I would puke. What do you do to get it down? </div></div>

I've been doing it so long I actually enjoy my morning shake. There was even a time when I was doing one shake in the morning and one right before bed.
 
Re: Weight gain and muscle building.

yep , just drink them down , i'll add a little lemon crystal light somtimes or chocolate LBA's for flavor. You can add a scoop of wehy to then if you want but it doesnt mix as well

My wife amlost ruined me on them though , she is an RN and one day i pured a glas full , she looks at it and says
"that looks like a huge sperm sample"
 
Re: Weight gain and muscle building.

<span style="font-weight: bold">Six Star Protein</span>

Thats not very high quality protein at all and for what your body actualy gets out of it its like throwing away 1/2 of it. Its whey protein yes but its mostly when concentrate which is what gives alot of people the shits when the use "whey" protein.
Intersting fact though , thats the exact same protein as the crap Muscle Tech sells , just in a differant jug and 1/2 the price.
 
Re: Weight gain and muscle building.

Somthing else you can consider , not the healthiest thing but chicken thighs are very cheap , have alot of protein and a fair bit of fat so its a very calorie dense form of meat thats real cheap
 
Re: Weight gain and muscle building.

All the advice your getting is solid. I could go on all day about sups, diet, and AAS, as I was a bodybuilder for many years, and still train with some pros and up and coming ams. This sounds crazy, but in addition to your diet changes mentioned above, eat a peanut butter and jelly sandwich, and a decent sized piece of cheddar cheese every night. Not ideal as far as building muscle, but will provide you with that caloric surplus (at a time when very few calories are being used. You will certainly need some mass (even fat) as a basis for building any kind of quality muscle weight. What people forget is that muscle growth is potentiated with a high level of quality fat. Bottom line, there are a whole host of b***sh*t sups being promoted to the "hardgainers", few of which are really worth using outside of androgenic/anabolic augmentation. I would say get your eating on track, and when you have a baseline diet plenty of us here can help you tweak it, in addition to your routine to get you to your goal. Oh btw, define your goal! When I was young I would always keep the goal cloudy, but this almost always leads to crushed expectations. Make them reasonable and achievable and you'll grow. EAT, SLEEP, GROW
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Inhaled</div><div class="ubbcode-body">All the advice your getting is solid. I could go on all day about sups, diet, and AAS, as I was a bodybuilder for many years, and still train with some pros and up and coming ams. This sounds crazy, but in addition to your diet changes mentioned above, eat a peanut butter and jelly sandwich, and a decent sized piece of cheddar cheese every night. Not ideal as far as building muscle, but will provide you with that caloric surplus (at a time when very few calories are being used. You will certainly need some mass (even fat) as a basis for building any kind of quality muscle weight. What people forget is that muscle growth is potentiated with a high level of quality fat. Bottom line, there are a whole host of b***sh*t sups being promoted to the "hardgainers", few of which are really worth using outside of androgenic/anabolic augmentation. I would say get your eating on track, and when you have a baseline diet plenty of us here can help you tweak it, in addition to your routine to get you to your goal. Oh btw, define your goal! When I was young I would always keep the goal cloudy, but this almost always leads to crushed expectations. Make them reasonable and achievable and you'll grow. EAT, SLEEP, GROW</div></div>

This all started from wanting to strengthen up a bit for Long range matches that require standing etc. My rifle is a bit on the heavy side at around fifteen pounds. Anyhow, I'm not looking to go pro or anything, just wanted some ideas on putting on a few pounds as well as muscle as I stated above.
 
Re: Weight gain and muscle building.

Buy the following books and treat them like gospel:

Starting Strength 3rd Edition
Practical Programming for Strength Training

Then go fill up your fridge with whole milk. GOMAD works, no shit.

In the course of 4 years in college on a similar barbell strength plan and lots of milk I went from 5'8 130lbs to 5'8 210 15% bodyfat with a well over 500lb deadlift. There's an intimate relationship between calories, protein, strength and weight gain. Don't be afraid to get a little pudgy in the midsection on your way to be viking strong.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: emilyee</div><div class="ubbcode-body">Here is a good guideline to gain some serious muscle mass:

Body Builders lift the heaviest weights they can manage while doing 8-12 reps. I would recommend 3 sets for all muscle groups.

Every day eat 1-2 g of protein for every pound that you weigh. Make sure you count the grams of protein as you go.

Do not lift weights every day. This is a mistake many people make. Your muscles need a rest to heal and build themselves up. Try to workout 3 times a week. (Maybe Mon Wed Fri)

Get at LEAST 8 hours of sleep a night to heal those muscles.

If your muscles are sore, do NOT workout. They are still healing.

After every two months of working out, take a one week break of complete relaxation. Following this break, change up all of your exercises so that your muscles will not even recognize the new ones. They will be shocked into growth.

Make sure you eat healthy; you need other vitamins as well. If you only eat high protein foods the protein will not go to your muscles; in order for your body to function properly, you meast healthy in all areas.

Before you workout, warm up. Jog for about 10 minutes and then stretch (dynamic stretches). Be INTENSE during your workout; motivate yourself. After your workout you should stretch (static stretches) and cool down (walk).

I hoped I have helped. </div></div>

This post is the most interesting mix of shitty plus good advice I've ever seen together. You sir are confused.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: MrButterpants</div><div class="ubbcode-body">Then go fill up your fridge with whole milk. GOMAD works, no shit.

Don't be afraid to get a little pudgy in the midsection on your way to be viking strong. </div></div>

Good advice there and I dig the term "viking strong"
cool.gif


<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">Somthing else you can consider , not the healthiest thing but chicken thighs are very cheap , have alot of protein and a fair bit of fat so its a very calorie dense form of meat thats real cheap </div></div>

Chicken breasts in bulk are about as cheap as you can get. I eat a pound of those and four potatoes as my third and fourth meals.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: MrButterpants</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: emilyee</div><div class="ubbcode-body">Here is a good guideline to gain some serious muscle mass: Provides confused advice.</div></div>

This post is the most interesting mix of shitty plus good advice I've ever seen together. You sir are confused. </div></div>

That's hilarious!!
 
Re: Weight gain and muscle building.

AT YOUR HEIGHT AND WEIGHT I WOULD NOT TRY TO GO TOO HEAVY ON THE WEIGHTS UNTIL YOU FIRST GET YOUR CORE MUSCLES AND ROTATOR CUFF MUSCLES IN REAL GOOD SHAPE.
 
Re: Weight gain and muscle building.

Do yourself (and this goes for everybody else here)a favor and pay $10 a month here
http://express.mountaindogdiet.com/register.php

Read all about the nutrition and training , absorb it then apply it.

Their has been so much fucking nonsense bullshit here in this thread from what seems to be comming strait from the pages of some muscle and fitness magazine it turns my stomach!!

The GOMAD plan definatly works do doubt about it its a n easy way to add a ton of quality calories and it worse exceptionaly well for ectomorphs like yourself
if at all possible for you to get raw milk thats even better !!

Dont get hung up on bullshit supplements , glutamine and creatine are both worth the money because thay are cheap. Anybody that tell you "you can gain 20 pounds of muscle in 10 weeks" is saddly missled , 20 pounds in 10 weeks is totaly possible
20 pounds of pure muscle in 10 week is impossible without some SERIOUS drug usage !!!
It is common for a newbe to weight lifting to make some amazing gains in a short period but they generaly quickly slow to a crawl
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: YTALER</div><div class="ubbcode-body">AT YOUR HEIGHT AND WEIGHT I WOULD NOT TRY TO GO TOO HEAVY ON THE WEIGHTS UNTIL YOU FIRST GET YOUR CORE MUSCLES AND ROTATOR CUFF MUSCLES IN REAL GOOD SHAPE. </div></div>

Please turn your caps lock off. Typing with all capital letters is considered screaming and is literally against the rules. Also, please fill out your profile.
 
Re: Weight gain and muscle building.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">
Anybody that tell you "you can gain 20 pounds of muscle in 10 weeks" is saddly missled , 20 pounds in 10 weeks is totaly possible
20 pounds of pure muscle in 10 week is impossible without some SERIOUS drug usage !!!
It is common for a newbe to weight lifting to make some amazing gains in a short period but they generaly quickly slow to a crawl </div></div>

Starting Strength would disagree with you....but unless you perform an autopsy it's difficult to discern where all the weight gain is going. Most will be muscle, but there's a delicate balance and trying to stay ripped while on a beginning mass building program is like fucking a stucco wall.

A linear progression using barbells programmed correctly can yield massive gains (in calorie excess of course) for quite some time before plateauing.
 
Re: Weight gain and muscle building.

another one claiming high metabolism, what is your core temperature? might want to use the more accurate rectal reading to be sure.

my point is, you may be the exception to the rule but also know most people that mention high metabolism do not understand how unlikely it is. there lots of excuses out there for people to blame for falling short of their goals.

i did not bother to read any of the replies so maybe it has been said already; how many calories are you consuming daily? what does you activity profile look like on a daily basis? you need to keep track of this stuff if you want to better understand what is happening. if you have not already use one of the many online calculators for determining your basic metabolic rate so that it can guide you in the direction you want to go. i would try and not go much more than 500 calorie surplus to held keep your gains more lean. they will be slower and more lean than most that bulk though.
 
Re: Weight gain and muscle building.

Its pretty simple once you wade through the BS. Eat an access amount of calories around 500 calories above maintenance to keep it around 1 pound gained a week. But I do recommend giving GOMAD a try if you are working out consistently as it gives you 2400 calories around 120g of protein and is about 87% water. One last rule of thumb, try to get 1g of protein for every lbs you weigh.

Almost forgot, do compound lifts as they are there best for putting on mass, so like deadlift, squat, bench, bent over row, pull ups and standing military press. With correct form these will build an iron like back and core that.
 
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