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Hm Anonymous
Hey /fit/ness people, i got a question.

I'm an ectomorph, i am 182cm's tall and only weigh 55Kg and nothing i do (I'm being serious, absolutely nothing) or have tried has helped me put on weight.

I would call myself mildly atheltic, i'm a great runner in both long and short distance and use to participate in martial arts although stopped almost a year ago. I've got a decently toned body with fairly visible abs although only probably due to the lack of fat that would otherwise cover them.

I was wondering, what would help me put on weight and what's a good sport/exercise (with little to no equipment required besides maybe a pair of dumbbells) to use in helping build some muscle mass. I've heard about creatine but i'm skeptical if it's worth the money or if it even works at all.

Read a little of this and seemed like something good to follow: http://www.teenbodybuilding.com/mclane15.htm

Anyway, thanks for any help /fit/.
>> Anonymous
EAT. EAT you skinny faggot.

Eat 5 meals a day, each one 500-700 calories. If you're still not putting on any weight, keep adding more and more calories until you're putting on 1-2 lbs. a week.

A strength training regiment is also necessary to build up muscle and fat to get a more bulky look. If you eat without exercising, it'll all become fat. A gym membership would be your best bet but for now look into body-weight exercises like chin-ups and their variations, push-ups and their variations, squats, etc.
>> Anonymous
eat 6-7 meals a day, every 2 hours regardless of where you are or what you are doing ingest: a serving of lean mean, vegetable, fruit, glass milk (FULL CREAM MOTHERFUCKER). If this means waking up in the middle of the night to eat, do it.

3 days a week (eg monday wednesday friday), do this:
put a barbell on your back. Squat until you are warmed up.
put a weight you are comfortable doing 10 repetitions with. Now squat 20 times with it- take as long as it takes to GET IT DONE.

now deload your barbell, and do some pullovers with it just to stretch your upper body.

now do 3 rounds of this: chinups, declined situps, dips - all to failure.

done. Do this properly for 2 months and you will gain about 5-10kg of mass.

do cardio and you wont gain shit. drink atleast 2L of water the days you lift.
>> Anonymous
BUY THE FUCKING BARBELL FAGGOT
>> Anonymous
1. Eat like a horse.
2. Exercise.
3.???
4. Profit
>> Anonymous
good luck, i have a friend like that and there's no way he can gain weight. he eats so much that he feels like vomiting basically 24/7 and he still couldn't gain shit.
>> Anonymous
Comments on creatine anyone?
>> Anonymous
>>53539
only take in combination with protein and I wouldn't use it excessively as it can lead to increased water retention. also make sure to drink much more water than you normally do to avoid any risk of dehydration.
>> Anonymous
>>53364
2 liters is hardly enough. I would suggest anywhere from 3-4 liters on workout days, more so if you aren't doing that pansy ass workout.
>> Anonymous
>>53552
dude weighs 55kg, not physically possible for his body to process that much water. also faggot thats squats and milk a proven method for rapid weight gain.

what does your routine look like?
>> Anonymous
>>53539
For what, bulking up? I don't think that's a good idea. Creatine delays the stage where lactic acid forms, which is a contributor to muscle breakdown. Breaking muscles down triggers them to rebuild stronger. So, by doing this, you'll be using more energy to get the same overall result. While this can be good for cardio, it's going to be counterproductive for gaining mass.

This is all really old knowledge, so please correct me if I'm wrong.
>> Anonymous
>>53556

Honestly? I always read about it being good for weight gain.