Thread: Need some advice

eat. a lot

Hey kev, might be common sense but you need to eat ALOT. You might think you eat a lot but it probably isn't enough. Good luck

You need to do two things right:
Eat
Train

Keep upping your clean calorie intake by 500 weekly until you start gaining weight
While you do that, to stimulate muscle growth train using compound lifts such as squats, deadlifts, bench press, shoulder press, dips, chin ups, pull ups, bb rows.

Thanks guys, will definitely take the advice given, I appreciate the replys!

Do a search for "starting strength" by Mark Rippetoe. It's a great program for beginners, covers all the basics.

Like everyone else said: EAT.

Your body needs something like an excess 2200 calories in order to build a pound of muscle.
No excess calories means no muscle building. So eat extra calories.
Eating without training means your body will save the extra calories as fat. So train hard to give your body the signal to use the excess calories to build muscle.
Training hard uses up energy. You'll be surprised how much more you will have to eat. You'll be eating to have the excess, and you'll be eating to replace the calories burned while exercising. You'll have to eat even if you're not hungry. Make sure you're getting enough good quality protein, too. A pound of meat a day is a good rule of thumb.

"eat alot" Great advice but hell we often think we are eating a lot and we really aren't.
Keep a journal of your food intake. Sounds like a lot of work? It isn't as bad as you might think. Keep a lil notepad handy.

Also learn to make homemade weight gainer shakes. They are fairly economical (use oatmeal for carbs, oils, eggs, etc)

GL

Originally Posted by KevMill

First post on this forum, so I hope I'm posting in the right place...

I'll cut to the chase, I'm lost on where to even begin on putting on weight and getting bigger, I'm about to be 21 in a month, 5'11 and weigh about 137! So I'm technically underweight and not sure where to begin to actually accomplish what I want, which honestly is to not be the lanky skinny guy, all my brothers are well over 6 foot and all over 250, so I'm not sure what happened with me! What advice do you guys have for me to start with?

first of all you don't want to be 250 lbs being skinny is healthier..you are lucky you are skinny this way you don't have to worry about eating the good stuff.
here is my advice:
1- train well and don't stay too long in the gym not more than one hour. (train well without wasting time in the gym and talking with others).
2- eat lots of carbs and some fruits one hour before the gym
3- eat lots of protein and some carbs after the gym just eat enough don't force yourself to eat
4- rest well between workouts
5- be patient don't rush things..bodybuilding is also about health, there are methods where you can gain mass quickly but are they healthy??? gaining weight should be a slow process.
6- put reasonable goals like gaining 10 lbs of muscle in 4 months then when you reach it put a new reasonable goal.step by step

Thanks alot guys, will for sure do alot more research and take the advice all you guys shared..

I have no advice to give you in fact i wanna ask you about civic performance in which ways and how many ways I can take benefit with this

Originally Posted by KevMill

I'm about to be 21 in a month, 5'11 and weigh about 137!

When was your last physical exam (with blood work)? There could possibly be medical reason(s) for being slightly underweight... hyperthyroidism is just one of a myriad of issues...

That said, the "ideal" male runway (fashion) model stats are 6'0" at 145lbs (toned) you are not far off that mark... thus within an acceptable range for that career option.

Set realistic goals and move forward methodologically to achieve them... For every 3500 calories over your normal maintenance diet you will gain 1lb... it's math

You'll benefit from a food scale, and knowledge of the caloric values of everything you consume. Keep a daily nutrition log recording the exact caloric quantities of all items in your meals.

Getting big is a function of nutrition and progressive resistance training. Learn both...

Keep in mind that daily calories needed for a healthy stable diet are comprised of protein, carbs and fat. Knowing the values for each in your foods is a wise first step. Many schools of thought have protein and carbs calories equal with fat calories about half again those values. But everyone's metabolism is different, so discovering what works best for you would be an excellent mission now.

Please think about adding muscle mass, not simply gaining weight since increasing your body fat ratio may not be in your best long team interest. Hope this makes sense.

All the best on your journey KevMill...

Stick to these exercises:

Squats
Squats
Squats
Deadlifts
Squats
Deadlifts
Bench/Rows/Military/Chins

And for an easy way to put on weight, take what you eat now and double all your portion sizes. You'll probably not manage it but try!

Stick to these exercises:

Squats
Squats
Squats
Deadlifts
Squats
Deadlifts
Bench/Rows/Military/Chins

And for an easy way to put on weight, take what you eat now and double all your portion sizes. You'll probably not manage it but try!