Need to put om weight

TheRedTriad · 2019-02-26T10:23:36+00:00

Stronglifts is not optimal - theres a great breakdown on the fitness subreddit. That aside just pick a program and stick to it.

Dont buy a mass gainer, they are full of sugar and shit. Make your own - I do coconut oil banana fullfat milk and peanut butter and bananas easy 700-800 kcal. Its easy to hit 3000+kcal a day.

Metalgear222 · 2019-02-26T13:38:39+00:00

Was 118 now 185. Eat more meat, bigger breakfasts, eggs everyday, whey protein and PB shakes with whole milk.

Calculate BMR/TDEE and eat that number +500 calories. Stay away from weight gainer. Raw foods annihilate supps.

Do intense leg days for testosterone production. Stronglifts is great for a beginning routine.

Digital-Daddy · 2019-02-26T10:03:27+00:00

if you find it hard to eat a lot of food, don’t be scared to have some mass gainer. it will stack on weight but don’t get to cocky because it will be fat

chasethebanks · 2019-02-26T09:40:20+00:00

I’m at 4,000 calories/day. I was 145, now I’m 185 and almost entirely muscle.

A lot of milk. A lot of steak (rare, medium rare),chicken, eggs, and rice.

Whole Milk is a necessity. Drink as much as you can.

Don’t overwhelm yourself with too many different types of exercises. Try focusing on the basics. Don’t forget overhead presses.

ArchsofArch · 2019-02-26T09:32:22+00:00

Whey supplements with fruits. Alternatively, if your hormones get imbalanced (which can cause weight gain or loss, nothing to do with your diet ) you gain and drop weight really fast so it depends on your diet.

gregoire_ · 2019-02-26T11:38:17+00:00

The best thing I did was plan my meals ahead of time. I could plan 12 or so meals for 4 days and always have them ready. No more being hungry and playing that game where I check the fridge 10 times an hour waiting for something new to pop up.

caius100 · 2019-02-26T11:53:00+00:00

Eating is about 75% of it. Force the shit out of yourself to get as much in as possible. That's it. Simple but difficult

warburgio · 2019-02-26T12:03:40+00:00

Starting strength program, start with silly weights, work on your form. Eat clean, heaps of carbs, protein, healthy fats. Be consistent. Do the eating change gradually, you dont want to become skinny fat.

GregTRP · 2019-02-26T15:00:46+00:00

Just eat more.

I had to bulk up for rep level rugby and it was as simple as keeping the training level up and eating more. I was on 3 full meals a day + 10am, 3pm and 9pm packets of noodles/pasta.

It was a bit of a chore to start with, but you get used to it. Put on a stone and a half in 3 weeks (9kg).

I was significantly younger, but essentially, training and calories are what it comes down to. If you want to go lean muscle gain then you're looking at being a bit more focused on your macros.

SalporinRP · 2019-02-26T15:13:30+00:00

Eat like a mother fucker and get on a lifting program. Realistically if you want to bulk up 3x per week isn't going to cut it. Bump that up to at least 5.

Layne Norton's PHAT program is one of my favorite intermediate lifting programs. Here's a link: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

The best bulk of my life was when I lifted 6 days a week. Chest/tris on monday, back/bis on tuesday, legs/shoulders wednesday, then repeat that cycle. Rest on Sunday of every week and as needed if I was feeling burned out. It was my first real bulk and I went to a skinnyfat 155 to a still pretty lean 190 in about 12-14 months. I get that it's a huge commitment to lift that much but you definitely need to lift more than 3x a week.

AnxiousProof · 2019-02-27T06:04:20+00:00

yea dude don't shoot for XYZ kcal or any specific number, just tear that shit up, eat eat eat.

I remember watching an interview of Christian Bale and one question was how did he transform himself from his skinny body that he had for his role in 'The Machinist' to Hulk-MMA batman so quickly. He said something to the affect of: "Oh, gaining isn't the hard part, yea you just eat everything that comes your way and train hard" basically he was just suggesting dirty bulking. Remember though that these guys can afford the best personal trainers in the world and they grind every last single fiber of muscle down to a pulp with every workout. So there's that.

thatbadrogue2 · 2019-02-27T07:11:16+00:00

when you wake up in the morning, drink a shake with 12 oz milk and 3 scoops of protein, it's super easy to drink super quick digesting and super free muscle. 5x5 is fine, but pls god not strong lifts. Mass gainers are fine if they're not the ones that are just 90% maltodextrin. a 1 lb steak is a ridiculous amount of calories. pasta? throw the entire jar of fucking pasta sauce in there? if you do the shake and eat a steak, you're close to 200g protein a day not even trying. imagine when you throw in lunch

Joeee1 · 2019-02-27T17:24:02+00:00

Hey Guys,

Thanks for the advice!

The overall advice is:

-Eat Eat Eat Eat

-Drink milk

-Go to the gym, better keeping it simple than not going.

-Go 5x a week.

-Drink protein shakes.

Will keep you updated.

Cheers

Joeboard · 2019-02-26T12:26:01+00:00

Ive always been slim, but what really works for me is consistency. Eat 3 meals a day, every day, the same time. Load up on carbs and get a weight gainer. It is tough to drink a gainer and eat all your meals tho.. so you may need help burning some calories, ie the gym.

I have a crazy metabolism but I managed to gain like 30lbs in the last 2 years not really trying.

_the_shape_ · 2019-02-26T11:21:43+00:00

If you have a food processor, I highly recommend buying a couple pounds of peanuts and making your own peanut butter. Extremely easy to make, and you can customize the taste to your liking very easily too.

I personally don't trust the majority of peanut butters found in most store shelves, but if I had to buy one, I'd go with Smuckers natural peanut butter.

Consistently drop a spoonful or two into your shakes/smoothies and you should see your weight begin to climb again fairly quickly.

Title	Need to put om weight
Author	Joeee1
Upvotes	2
Comments	23
Date	February 26, 2019 9:25 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/auxid1/need_to_put_om_weight/
Archive Link	https://theredarchive.com/r/askTRP/need-to-put-om-weight.219960 https://theredarchive.com/post/219960

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