Thread: Im skinny and need help

please go to the diet/nutrition forum and read the stickies. tons of great info on gaining weight and proper nutrition

You need to eat...LOTS...not just protein but protein, cabs, and healthy fats. This in combination with minimal cardio and heavy weigts will do the trick. If you aren't gaining YOU NEED TO EAT MORE...still no gains...EAT EVEN MORE. Your success will laregly depend on your adherence to eating sufficient calories.

Depending on your lean mass and basil metabolic rate, you can get a good figure to base your calories on.

Being your 6'2 and skinny (I'll guess your anywhere from 150 to 160), you probably need around 3,000-3,500 calories per day.

I would say roughly 1-1.5 grams of protein per POUND of bodyweight, and anywhere from 350 to 450 grams of carbs per day. Keep your fats anywhere from 40 to 60 grams per day, trying to get as many healthy fats as possible. But being skinny, dont be afraid of regular fats as well.

Remember, this is a rough estimate. Check out the diet section for more information.

Im 6'1 and when i started i was very underweight, i stuck to
Legs - Squats, Leg press, ext, and curls,
Shoulders - Military press, shrugs, lat raises,
Back - Deads, Pullups, and dumbell rows
Chest - flat, incline, decline press, i switched up between dumbell press, barbell bench, and dumbell flys.

I usually did about 3 sets, stayed in the 6-8 rep range. And that worked very well for me, i ran a routine like that for abotu 7-8 weeks before i started changing things up.

Add 500 calories to your diet, make sure to pull in 1 gram of protein per pound to start.

eat eat eat...don't worry about gettign fancy...just eat and train hard

Well the first thing I need to know is your current body weight & whether it's lean or a bit chubby & your age. If you are under the age of 17 or 18 you shouldn't be doing a full bodybuilding routine especially squats as you could stunt your growth in height as I was told the same thing 10yrs ago. But if you're older it doesn't matter. First things first for diet your diet should be based on lean ground beef (much cheaper than steak in price), skinless & boneless chicken breasts with no fat on them, & pollack fish as it has no mercury like canned tuna & some of the other fish do. Then you need complex carbo hydrates such as bagged oatmeal with no flavoring, red potatoes, whole wheat brown pasta, brown &/or wild rice. Anything white like white potatoes, white pasta, & white rice is all fattening carbs. Then you need a couple of bananna's, citrus fruit & green vegetables & about
1000-2000ml of water a day as a high protein diet can be hard on your kidneys without enough water. Plus you need essential fatty acids such as flaxseed oil. Then you need to look at your training schedule. If you check out my training/meal schedule you should follow something similar for both. Hitting one body part a week training no more than 5 days a week & each workout shouldn't last more than 1hr15mins including cardio if you do it. But since you say you're skinny I don't recommend even 10mins of cardio. Your body weight will tell you how much protein you need a day. I personally find for someone natural to grow you need 2-3grams of protein per 1lb of body weight a day to grow. So if you weigh 150lbs you need 165grams of protein a day. If you weigh 210lbs you need about 225grams of protein a day to grow. I personally eat 6 meals a day & 4 of those meals include carbohydrates also very important. Many ppl believe your diet is almost more important than your training itself. If you need anymore info let me know. I hope it helps.

thanks thats some good info, will look into that more, a lot of it does seem to be in the diet. Thanks for the help

Food adds pounds. Eat 25 calories for every pound you weigh. That's a good way to get started. Write down what you eat as you finish eating it. Count everyday to make sure you're getting what you should.

Just eat 2-3grams of protein per 1lb of bodyweight along with the other types of food I told you to eat & drink the 1000-2000ml of water a day. You'll be fine if you follow my steps, you need enough food & good quality protein to grow & gain muscle mass body weight.

You do NOT need 3 grams of protein per LB...2 at the MAX...carbs are protein sparing so providing you get enough calories...1-1.5 grams of protein per LB is FINE.

Get the calories in you...you need them to be in an overall ANABOLIC STATE

I used to take 1gram of protein per 1lb of body weight. That was fine for 2yrs until I was 18yrs old. As I started getting bigger, I found myself needing more protein everyday as I was just staying the same size eating 1gram of protein per 1lb of body weight. When I upped it to 2-3grams of protein per 1lb of body weight I started getting thicker & stronger again. Most ppl I know use this method including local & amateur bodybuilders. Some bodybuilders on heavy testosterone cycles take even 4grams of protein per 1lb of body weight which I think is extreme. I'm speaking from 10yrs experience that no less than 2grams of protein & no more than 3grams of protein per 1lb of body weight is required. Especially for someone who's skinny &. They also need their carbs, water fruits & vegetables.

Originally posted by Johnnny
drink the 1000-2000ml of water a day

For the whole day?

.66 x bodyweight in pounds = ounces

Not metric but you can convert if you like. For NON ATHLETES

.5 x bodyweight in pounds = ounces to consume daily

Where do you guys get this garbage science? Eat 25 calories per pound of mass and you'll gain weight. All this protein talk screams FLEX magazine, and is simply false information.

Taking in 2 grams per pound of bodyweight in protein isnt just FLEX science. There are many people who swear by doubling protein intake. Taking in at least 1 gram per pound and up to 2 g per pound will be benificial.