File :-(, x, )
Bony male Anonymous
I'm 22 years old male, 177cm long (5'7" if I did converting right) and I weight 55kg (121 lbs, again if I did it right). I'm actually pretty healthy guy but it doesn't matter how much I eat, I just don't get any weight. Or lose, either.
So my arms are little thin and I can see ribs (not much but still annoying). If I can't get any mass with food, then I want to have it with exercise. What should I do and how much per day?
>> Anonymous
you're not eating enough
>> Anonymous
Eat some god damm cheeseburgers!

In order to gain weight, you need to eat more calories than your body uses. You don't need to stuff yourself, but 5 meals a day gives you more chances to eat.

Remember, even when gorging yourself, you should take it easy on refined sugars and saturated fats.
>> Anonymous
Crank your caloric intake up to 3,000-4,000 if you're an ectomorph. Throw in a solid weightlifting regime and you're on your way.

I though I was eating enough too before I started weightlifting but then I realized I was only eating 2,000 calories a day. I cranked it up to 3,000 and started lifting and since then I have gained 30lbs.
>> Anonymous
>>13866
This man speaks truth.

I suggest you eat at least 3500 calories a day to gain weight. Many big servings of oatmeal, rice, meat and fish per day. Eat until you drop, then eat some more. Fat is of course okay too.
>> Anonymous
OP here, is there any good sites which you guys would recommend to follow about eating? Calories and that stuff.
Now I have just done presses, 10 presses in 3-5 parts once a day.
>> Anonymous
>>13872
And by solid, he means heavy barbell exercises.
>> Anonymous
Just be conscious to where your body fat tends to go.

I'm at a chubby 210 pounds and you can barely see my ribs. They become more defined when I lay down.
>> Anonymous
go see a nutritionist and join a gym
working out at home is for people who have the proper equipment and know what they're doing, not beginners
>> Anonymous
Should skinny guys do cardio every other day too?
>> Anonymous
If anyone tells you to do a program even resembling something like this:
Day 1: Chest/cardio
Day 2: Back/abs
Day 3: Legs
Day 4: Shoulders/cardio
Day 5: Arms/abs
Day 6: Calves/cardio
Day 7: off

Run. Far away. As a beginner (esp), look for a concise fullbody barbell routine that includes heavy compound lifts. Less is more in lifting. You don't need to be doing 20 sets of curlz and shit. It's counter-productive.
>> Anonymous
You can't just use one or the other and hope for results. It takes food AND exercise. Try eating lots of fish, hit the gym regularly and with a partner. It's easier to get and keep motivated with someone there to push you. I used to be 6'1 around 135lbs; now I'm 217 lbs, 21" biceps (actually, left one is about 1/4 inch smaller), 52" chest, 30" waist. Just keep at it! Oh, and what gym do you go to? big public gym, or small neighborhood gym?
>> BOwen !i7E4yRzZEQ
>>14032

Note: Results not typical for 99% of the population.
>> Anonymous
probably because practically every american is malnurished;
you should be eating 1-2 grams of protein per lb of your body weight, with exercise, and a diet rich in vitamins and minerals (fruits, vegetables, etc. NOT just a pill and then pizza and mcdonalds all day). Dont drink soda or eat fast food, ever-shit is poison

i bet youll gain some weight if you do that and work out hard (monitor your heart rate, and progress) 3-4x a week