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Unread 06-24-2013, 10:33 PM   #1
Itstime
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skinny kids

Ever since I was little I have had the worst time trying to gain. I am at a good weight now but I truly push about 5,000 calories a day. What do you guys do to pack on some weight mass gainers? More cheat days? I have reached the point where I try to eat clean but I really cant keep to clean of a diet or ill waste away. Whats some tricks? I have been taking a shake a day and I don't like to intake that much powder. My stomach has been torn to hell.

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Unread 06-26-2013, 12:43 AM   #2
tyvanwie
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Eating clean makes you waste away? you're doing something wrong. Are you exercising?

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Unread 06-26-2013, 01:07 AM   #3
Itstime
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Quote:
Originally Posted by tyvanwie View Post
Eating clean makes you waste away? you're doing something wrong. Are you exercising?

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Yes I can gain muscle rather easy I am considered very fit its just when a guy rides 20 some miles on a bike just for fun it kinda kills gains. I am to the point were I want to justify some cheats just to stack something to burn.
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Unread 06-26-2013, 01:33 AM   #4
Itstime
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Quote:
Originally Posted by Itstime View Post

Yes I can gain muscle rather easy I am considered very fit its just when a guy rides 20 some miles on a bike just for fun it kinda kills gains. I am to the point were I want to justify some cheats just to stack something to burn.
At work i walk more then 7 miles a day well walked I am just very active one winter I focused on just pure muscle mass I did nothing but lift and relaxed I hit the gym 3 times a week and man I got huge I would love to get there again but I don't want to sacrifice skateboarding and the great outdoors
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Unread 06-26-2013, 07:26 PM   #5
REDLYNER
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5000 calories a day is not an easy feat. Post up your diet, how positive are you that it is actually 5000+?


If you want to gain weight, you are already doing the hardest part of the 2 part equation: eating. Anyone can go lift a lot weight, it takes massive dedication and lots of money to hit 5000 calories. Go work out, and by work out, I mean put some man weight on the bar. If you are not lifting to failure, you won't grow.

5 to 8 reps. Load the bar up.
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Unread 06-26-2013, 07:44 PM   #6
Itstime
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Quote:
Originally Posted by REDLYNER View Post
5000 calories a day is not an easy feat. Post up your diet, how positive are you that it is actually 5000+?

If you want to gain weight, you are already doing the hardest part of the 2 part equation: eating. Anyone can go lift a lot weight, it takes massive dedication and lots of money to hit 5000 calories. Go work out, and by work out, I mean put some man weight on the bar. If you are not lifting to failure, you won't grow.

5 to 8 reps. Load the bar up.
I am studying to be a fitness trainer so I know some stuff I always do 3 sets of 8 reps or that's what I aim for if I have more in me ill go until fail. I just moved and my diet has been kinda crap I also have no access to a gym but im working on that. I load my school bag with books to curl or whatever I put it on my back for pushups I curl my emergency jump start battery also haha I have gotten creative. When all is well a normal day looks like breakfast 3-6 whole eggs always with cheese one serving oatmeal or 2 pieces of toast. Snack tuna or a sandwich lunch I love beans I always try to get a shake in after lunch if its not a lift day ON pro complex lean mass gainer 650 calories per serving supper I always do something different but try to keep that protein and carbs running. Then I have like a protein bar I always grab a little something before bed followed by some casine. It might not be 5,000 but I eat until I absolutely cant get another bite in. I work out 3 days a week Monday Wednesday Friday.
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Unread 06-26-2013, 07:53 PM   #7
REDLYNER
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Quote:
Originally Posted by Itstime View Post
I am studying to be a fitness trainer so I know some stuff I always do 3 sets of 8 reps or that's what I aim for if I have more in me ill go until fail.


I work out 3 days a week Monday Wednesday Friday.

3 sets is just warming up. You grow on sets 4 and 5.

Add Tuesday, Thursday, and Saturday to your lifting days.

Do the above in addition to your diet and you will gain weight. Big boy weight. Simple as that.


Of course this is just my simple, humble, mild mannered opinion.







Again, you are already doing the hard part: eating.
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Unread 06-26-2013, 07:59 PM   #8
Itstime
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3 sets is just warming up. You grow on sets 4 and 5.

I always did the 3 of 12 or 3 of 8 im going to do 5 of 8 and ill let you know how that works. Im not a small guy just hit a wall that I can't get over but im sure 5 of 8 will switch it up enough to gain again thanks bro. Im stuck on curling 45s I want to be up to 60 by next summer. Last winter I was at 55 I was a beast my lifting got so religious that I forgot that I could switch how many sets I did Never let your body get use to what you do.
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Unread 06-27-2013, 12:19 AM   #9
tucsonzj
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mix up your workouts often? I cycle through the stages every 12 or so weeks. I've put on a ton of strength and about 3 pounds the past month (as a hard gainer, you know what it takes to do that without adding fat). Hell, I walked in today and did some deadlifts when I haven't in 3 months and my previous weights were about 10-15lbs to light. Mix in some pyramids on your major lifts, change your split, change the order as well as throw so big weight on there. By the time I hit my 3rd or 4th set, I've bumped weight every set and if I don't fail by rep 8 or 9, it's too light. Also recently I learned to do some 28's, which are a good way to put on some lean muscle as well as get a good pump/burn out at the end of the day.

28's
7 normal reps (I assume you know how to do a regular rep with proper timing lol)
7 reps with 5 count up and down
7 half
7 other half

do this 4 times, trust me it'll burn. My lats were on fire today at the end of my workout.
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Unread 06-27-2013, 12:33 AM   #10
Itstime
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Quote:
Originally Posted by tucsonzj View Post
mix up your workouts often? I cycle through the stages every 12 or so weeks. I've put on a ton of strength and about 3 pounds the past month (as a hard gainer, you know what it takes to do that without adding fat). Hell, I walked in today and did some deadlifts when I haven't in 3 months and my previous weights were about 10-15lbs to light. Mix in some pyramids on your major lifts, change your split, change the order as well as throw so big weight on there. By the time I hit my 3rd or 4th set, I've bumped weight every set and if I don't fail by rep 8 or 9, it's too light. Also recently I learned to do some 28's, which are a good way to put on some lean muscle as well as get a good pump/burn out at the end of the day.

28's
7 normal reps (I assume you know how to do a regular rep with proper timing lol)
7 reps with 5 count up and down
7 half
7 other half

do this 4 times, trust me it'll burn. My lats were on fire today at the end of my workout.
I will give that a try. My books are telling me just what you are I wish I had a real gym to hit hell no lie my jeep roll bar is used in some of my work outs. I started using pyramids back home and I got over a little wall I just need to push as hard as I can. I feel I got over the 3 day a week phase as I would not classify my self as just starting out. Whats your work out week looking like? How are you splitting muscle groups.
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Unread 06-27-2013, 11:04 AM   #11
tucsonzj
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this is from my workout thread. Now mind you I don't always stick exactly to this workout. I will substitute different things here or there, add a lift at the end because I'm not worn down yet etc. But also diet is extremely important and my diet plan is in this too. I weighed myself this morning (empty stomach and dehydrated and empty bladder lol) and I'm up to 167. I still allow for a pound variance in my weight because of other factors like hydration, poop etc so I'm taking going from 164 to 167 as more likely gain of 1.5-2 lbs.
workout thread
Quote:
Originally Posted by tucsonzj View Post
So figured I should start one of these up now that I'm finally back to working out on a regular basis.

I'm in the process now of gaining weight then will be cutting again. I'm tall and skinny so gaining weight is a pain for my particular body type and metabolism.

Currently studying for my CPT, then will be getting my Tactical training cert, performance enhancement specialist and USA weight lifting.

Stats as of 6/14

Height: 6'2"
Weight 164lbs
BF %: 8-9


Current workout is a 4 day split with 5th day being cardio and 2 days of rest.

Tuesday: Chest/Tri's & Core
  • Incline Press 4x12,10,8,6
  • Single Arm Bench Press (either machine or DB) 3x8
  • Chest Flys with 4 count at bottom 5x5
  • Random exercise currently Med ball "spider man" pushups or bosu ball pushups 3xfail
  • Skull Crushers 3x8-10
  • Close grip bench or triceps extension w/rope 3x10-12
  • triceps press down SS with palms down/palms up 3x10
  • Core circuit
Wednesday: Back/Bi's
  • Pull Ups warm up 4xfail w/grip rotation
  • deadlift 3x10,8,6 (depending on when my hand gets better)
  • t-bar row 3x8
  • low row 4x10
  • pull downs (rotate grips every few weeks) 3x10-12
  • reverse flys 5x12
  • ez-bar curl close grip 2x8
  • ez-bar curl wide grip 2x8
  • random bicep workout
Thursday: Legs & Core
  • front squat 3x10,8,6 (I do squats barefoot)
  • RDL's 3x8
  • single leg leg press 3x8 SS set to 1 or 2 sets of what's below
  • split squat or deep leg press (feet up high on the pad to isolate hams)
  • Prone Hamstring curls, single leg (standing is better but don't have that machine at this gym) 3x10
  • Heavy core work
Friday: Shoulders/makeup day
  • Shoulder Press 3x8
  • Side Lat Raise 3x10-12
  • Delt Raise 4x8-10
  • Shrugs 3x10
  • If I missed a day or felt like I didn't get a good workout I'll add it in depending on what it is
Saturday: Cardio & abs

I modified a different set of workouts to fit my needs and preferences. Bad knee, bad shoulder. When I have a gym that has olympic platforms, work-out changes quite a bit, sometimes I even drop to 3 days a week doing nothing but olympic lifts and supplemental stuff.

Diet:
Morning:
  • 2-3 eggs, 1/4 cup of carbs (oatmeal, whatever carbs are carbs as long as you stay healthy with it) and a piece of fruit(i'm awful with doing this one, I like to sleep and tends to make me be lazy and not get up in time to do this. So feel free to harp on me about it haha. Usually I just have a healthy cereal and fruit in the morning)
  • 3-4 Hours later: protein shake or bar
  • Lunch:Usually a sandwich (attempting to get close to several ounces of meat) and worth 1/2 cup of carbs
  • 3-4 Hours later: protein shake or bar
  • Dinner: 8-10 ounces of meat (chicken, steak, pork whatever I can find), 2 cups worth of carbs and veggies
  • Bedtime (30 minutes or so before): Protein shake (this is important for those of you trying to gain weight like me
    diet is the hardest thing IMO and it's where I slack the most. My discipline area. It's not that I eat bad, I just don't eat enough.

Water intake: I have a 24oz bottle that goes pretty much everywhere with me. I attempt to drink 2 before I hit the gym (more if I'm not going til later in the day) I'll drink at least 2 during my workout, then 2 or so more after I get home for the night. I aim for 6-8 a day to stay hydrated

Supplements: Ok i'm not the biggest fan of supplements but they do help and sometimes it's easier to get some carbs in that way then eating a meal or snack.
  • MusclePharm Combat Powder
  • MP Creatine
  • MP Assualt (pre-workout) or C4 Pre-workout (used only on days I feel really tired)
  • MP Ammino (does help with the soreness the next couple days, taken right after workout with my creatine)
    Yes I pretty much say in with Musclepharm, I don't work nor am sponsored by them (I wish!). But they make good products and put a lot of research and testing before they release their stuff. Plus it doesn't taste like a** which is nice.

Things I don't touch
  • coffee
  • energy drinks
  • fast food (I will have chipotle on occasion as it's not "terrible" if you pick and choose carefully)
  • Soda
  • Junk food (will cheat occasionally but try to avoid most of it, I allow 1 cheat twice a week, because I'm human and I like cookies )

Today was a leg day, felt really good going into my workout and killed it (had an overnight shift Tuesday so it messed with my week).
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Unread 06-27-2013, 07:38 PM   #12
MountainMan864
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I don't understand. I'm 6"1' and like 175-180lbs. people who work out all he time probably wear wifebeaters and costas. I deliver appliances 5 days a week and run once a week for 2-3 hours.
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Unread 07-04-2013, 03:24 PM   #13
Itstime
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My new job is construction my question. im burning so many calories I work my *** off!!! For lunch I kinda feel a juicy burger would better me more then tuna and chicken sandwiches every day im thinking out to eat 2 times a work week.
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Unread 07-04-2013, 04:00 PM   #14
RhinoChaser
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Quote:
Originally Posted by Itstime
My new job is construction my question. im burning so many calories I work my *** off!!! For lunch I kinda feel a juicy burger would better me more then tuna and chicken sandwiches every day.
Remember, your muscles only build when they heal. And they heal when you rest. I also do construction, and am a personal trainer on weekends and evenings. If your lifting every day and doing construction work, or any type of physically intense work, your muscles are not going to properly heal. Take a day off between workouts. And I mean off, this does mean do cardio. Also, sleep! Sleep at least 8 hrs per night, and do not eat at least an hour before you go to bed. The reason I say this is because your body needs solid rest, if you eat before bed your body is working twice as hard to metabolize the food you consumed. Sleep is critical for your body to regenerate itself. All kinds of critical processes take place when you sleep, including the pituitary glands biggest pulse of growth hormone! Your brains pumping out different wave lengths; your muscles get a chance to relax.... COMPLETELY! Disrupting your natural sleep cycle is one of the worst things you can do for your body and for your physical training. ( By the way, it's not true that you can catch up on missed sleep)

As far as good consumption, eat high protien at the source. Eggs, black beans, kidney beans (these are amazing), nuts, fish such as Tuna (yellow fin, ahi, wild Alaskan salmon) meat and poultry.

Try to eat free range and organic, happy animals = less free radicals and toxins built up by stress. If you eat commercially raised animals, it can be very poisonous because fat is where toxins accumulate. And they allow animals to consume things like manure, plastic chips, sawdust, antibiotics and heavy steroids- the load is so heavy that the animal has to keep making more fat to store the toxins in. And than they sell the meat by the pound!!! Always go out of your way to purchase organic, free range meat. It's far more nutritious, and it's pesticide, hormone and antibiotic free. If that's not available , the next best choice is grass fed meat.

Every molecule of everything you eat affects your physiology, your endocrinology, and your psychology as long as it remains in your body. Anything you eat that's less alive than you, to the degree it's less alive than you, you have to spend your own life force to turn it into human tissue. The longer anything lasts on the shelf, the more dead it is.

Drink lots of water. With your activity level you should be drinking at least twice your body weight in ounces per day.
Ok I'm tired of typing.... hope some of this helps!
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Unread 07-04-2013, 04:08 PM   #15
Itstime
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Quote:
Originally Posted by RhinoChaser View Post

Remember, your muscles only build when they heal. And they heal when you rest. I also do construction, and am a personal trainer on weekends and evenings. If your lifting every day and doing construction work, or any type of physically intense work, your muscles are not going to properly heal. Take a day off between workouts. And I mean off, this does mean do cardio. Also, sleep! Sleep at least 8 hrs per night, and do not eat at least an hour before you go to bed. The reason I say this is because your body needs solid rest, if you eat before bed your body is working twice as hard to metabolize the food you consumed. Sleep is critical for your body to regenerate itself. All kinds of critical processes take place when you sleep, including the pituitary glands biggest pulse of growth hormone! Your brains pumping out different wave lengths; your muscles get a chance to relax.... COMPLETELY! Disrupting your natural sleep cycle is one of the worst things you can do for your body and for your physical training. ( By the way, it's not true that you can catch up on missed sleep)

As far as good consumption, eat high protien at the source. Eggs, black beans, kidney beans (these are amazing), nuts, fish such as Tuna (yellow fin, ahi, wild Alaskan salmon) meat and poultry.

Try to eat free range and organic, happy animals = less free radicals and toxins built up by stress. If you eat commercially raised animals, it can be very poisonous because fat is where toxins accumulate. And they allow animals to consume things like manure, plastic chips, sawdust, antibiotics and heavy steroids- the load is so heavy that the animal has to keep making more fat to store the toxins in. And than they sell the meat by the pound!!! Always go out of your way to purchase organic, free range meat. It's far more nutritious, and it's pesticide, hormone and antibiotic free. If that's not available , the next best choice is grass fed meat.

Every molecule of everything you eat affects your physiology, your endocrinology, and your psychology as long as it remains in your body. Anything you eat that's less alive than you, to the degree it's less alive than you, you have to spend your own life force to turn it onto human tissue. The longer anything lasts on the shelf, the more dead it is.

Drink lots of water. With your activity level you should be drinking at least twice your body weight in ounces per day.
Ok I'm tired of typing.... hope some of this helps!
Thanks I always took a shake right before bed ill make sure its an hour or so before bed now. Would some casine an hour before be bad as it takes 8hrs to digest?
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