Attempt #56435743 to gain weight and/or muscle

[DusanCeko]

Hi everyone

This is my millionth attempt to gain some weight or muscle.

I weight 131.2 pounds as of right and am 5 foot 11, 25 years old.

I am very athletic and energetic, have a reallllllly fast metabolism and nothing sticks.

As you can see from my previous posts, it's my number one problem (keeping weight on, or turning it into muscle)

I have fine muscle definitions for what I weight...but just want to gain muscle and mass, so I can be seen from the side and not have to watch out for strong wind.

Anyways if you guys don't mind, I will keep this forum post open as my motivation. Share any comments or suggestions if you wish...

Day 1 starts tomorrow morning with my simple workout and eating plan.

I'm starting tonight with 30 min of exercise using a punching bag and I'm going to try out Mass Fusion - mass building gainer protein supplement. It has per 3 scoops, 950 calories, 170grams of carbs and 47grams of protein...mixing it in with 15 ounces of milk.

Let's see what happens.

[CurtisThompson]

DusanCeko,

Like you i have a hard time getting the weight on and trying to get it to stick or keep it quality. Although it does seem you are much more of a hard gainer than I but i will offer a bit of insight.

The biggest thing for you is trying to find the quality foods that will actually help stick on you as well as get you stronger and bigger. To put weight on (even for a hard gainer) is to eat eat eat.

I see you are using a weight gainer. That's great but what else does your diet consist of. This is what is going to make or break any progress you might want to have in growth and keeping weight on.

lets see what your foods are and i will try and offer some helpful suggestions to see if we can get some weight to stick.

1 thing is don't waste your energy in cardio prior to workout. From my experience that just burns too much quality energy that you will need to lift the weights. Warm ups are good but don't exhaust yourself.

[DusanCeko]

Hi guys,

im up to 132.4 today. a bit up but im eating eating eating

Curtis, I started the day off with a protein shake and a breakfast (sandwich wrap) with a glass of orange juice.

Lunch was followed by Greek Food (rice, potatoes, chicken, salad)

Dinner was white sauce pasta and fish fillets.

Snacks and Deserts in between include (nachos, small slice of pizza, cup cake, ice cream)

What are some foods i should stick to?

What do you recommend for workout, is hitting the bag any good or no... im not sure what i should do.... If i lift weight i get tired quick and i lose interest quick due to the tiredness. However the bag im at it 3 times per day for a hour total (not much but i sweat a lot and feel the burning).

Let me know what you think, i see from your profile that i should listen to you lol!

[DusanCeko]

Hi Guys,

Few days has passed, my arms are hurting

I started doing some weight lifting - not much but 3 x per day for 15 minutes each time + my usual 10 minute mornings of punching bag, 30 minutes after work and 30 minutes before bed.

The protein supplement im taking is pretty good, seems to be working out - i am 134.0 today, so up a few pounds from day 1.

The powder mixed with milk is ok, the taste kind of gets to you but its not too bad.

[CurtisThompson]

Hey my man,

Glad to see that the weight is going up, that is great news.

I can see why you're a bit tired when you're wanting to lift weights. Your arms are tired from all the hitting! If you're main goal is to put on some size i'd recommend leaving the hitting til the end of the workout. Put all your energy and focus into the weights kill it then do what you can on the cardio side of things after. Or do it on a completely different day.

As for foods you should stick to for gaining weight i'd stick to the following:

Pasta's - white, brown, brown rice, whole grain
Potatoes - white, red, sweet
Brown rice
Oatmeal

eat as many vegetables as you can those will help fill you up

fats
nuts - walnuts, almonds, nut butters (pb, almond)

I'd stick with a lot of whole foods and as much of them as possible. this will keep your body feeding and fuller longer. A weight gainer shake is good, but the quality of the calories just aren't there. Wholes foods are the best way to go.

stick with the protein post workout, but you can also add a bit of dextrose or oats to your post workout shake to help trigger an insulin response and jump start recovery and growth.

[DusanCeko]

Thanks for the heads up Curtis.

I am trying to include Rice, Pasta and Potatoes as much as possible.

Finishing this week with my current routine, and next week ill start following what you mentioned with maximum weights first and follow with cardio...if any that day, or next.

Im up to 136.8 so somethings working right.

I also got a new protein powder by ADS - banana flavor, hopefully that will have some better taste (will start that next week).

[Jeremy Green]

Seems like a great plan. Hope you achieve your goals in gaining weight.

[DusanCeko]

Hi Guys,

I've been busy lately but still trying. Im eating and eating. Supplement shake is still happening 2x per day and im eating on top of that.

I've added into the mix a lot of pastas, rice, potatoes and chicken.

Im up to 139.0 lbs so far and seems i don't go down.

Exercise has slowed down as i've been busy but gotta get back into it.

Talk to ya soon.

[shaun]

Lift heavy weights using the basic compound movements - squat, deadlift, bench, pull ups, press ups, rows, overhead press and lunges. Don't do any cardio! Don't bother with mass gainer supplements, you build muscle on real food, not supplements. Eat plenty of potatoes, meat, eggs, pastured butter, coconut, avocado and extra virgin olive oil.

[Sargento]

I'm gonna have to agree with Shaun.

While you've got the "eat a lot" part down pretty well (it seems), you should probably be lifting HEAVY weights. And by that, I mean you should be lifting weights heavy enough that you lift them more than 10 times in 3 sets (and that might be a little bit too light).

Check out StartingStrength if you want to read about a really good lifting program (google will give you tons of results).