File :-(, x, )
Anonymous
I have weighed 120 pounds for 3 years now. I'm 5'8", and very slim. I want to be bigger. Not just muscular, but physically bigger. I am very athletic, and I have wrestled, and played football since I was a kid. I just cant seem to gain weight. The only time I can gain weight is during wrestling season when I have to lose it. When I can eat whatever I wan't, I almost lose weight without even trying. Every week, I'll get home from school, and I'll weigh myself. Another pound down with a full bladder and full stomach.

Suggest to me a diet, supplements, and a weight routine to get bigger.
>> Anonymous
I'm in the same boat as you but this coming Monday I'm about to get on a routine to gain about 25 pounds. The magical formula? Eat more calories than you burn.

Typically, you burn anywhere from 2000 to 2500 calories a day. Eat 3000 to 4000 a day and you'll gain weight.

Optimum Serious Mass weight gain shakes have about 1250 calories per serving.

You should eat 4-6 times a day (6 being optimum) with similar caloric intakes per meal.

Workout routine:

Sunday - Shoulders

Seated Barbell Press Behind Neck - 2 sets
Military Press - 2 sets
Seated Dumbbell Press - 2 sets
Upright Row - 2 sets
Dumbbell Shrugs - 2 sets
Crunches (abs) - 3 sets

Tuesday - Back

Deadlift - 2 sets
Bent Over Barbell Row - 2 sets
Pullups (or assisted pull-ups, if you can't manage pull-ups on your
own) - 2 sets
Seated Row - 2 sets
Closed Grip Pulldown - 2 sets
Crunches (abs) - 3 sets

Thursday - Chest

Barbell Bench Press - 2 sets
Incline Barbell Bench Press - 2 sets
Dips - 2 sets
Crunches (abs) - 3 sets

Friday - Legs

Squat- 2 sets
Leg Press - 2 sets
Lunges - 2 sets
Calf Raise - 2 sets
Crunches (abs) - 3 sets


You can mix it up with days and such, just remember to rest in between.

To sum it all up- work out heavy and short: lots of compound exercises and increase weight each week. Eat shit lots (protein, carbs, fats, vitamins). Sleep 8 hours a night. Do this for a few months (6 weeks minimum)
>> Anonymous
That sounds like a good workout. Thanks.

The calorie thing though is going to be tough. My metabolism is extremely fast, and I hate it. I eat 5 full meals a day, and I am still usually hungry. I haven't taken down the amount of calories I eat, but I estimate its about 3000-3500. I am still losing weight. In fact, I went upstairs to grab a snack, and took a leak. On a whim, I weighed myself again: 119lbs. I was 120 before having my first after diner meal, and I was 119 before spilling some piss. Its crazy
>> Anonymous
haven't tried yet but I've heard good things about it

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
>> Anonymous
>>317922

make sure you are eating good calories, like eggs, chicken, etc.

not fast food, junk food, or any of that
>> Anonymous
Would the use of a weight gainer or protein shake be of any assistance?
>> Anonymous
It depends.
>> Anonymous
>>317922
>usually hungry
>haven't taken down the amount of calories I eat
>cant seem to gain weight
You're going to have to get used to feeling uncomfortably full all the time.
>> Anonymous
OP you're just an inch under me and you weigh the same as me. I'm gaining weight. How? Eating more than I use. Metabolism too fast? Be less active. Want to not just build useless flabby fatty tissue? Strength training.
>>318989
>You're going to have to get used to feeling uncomfortably full all the time.
Not true. YOu just have to get used to feeling uncomfortably full for a year or less. Then your appetite increases and you can stuff your face easier and easier.
>> Anonymous
Where did you get this picture? I used it in /fa/ weeks ago.
>> Anonymous
Part of the problem may be that I never eat breakfast. I have never had a routine in which I would get up to eat. I would get up, go to class, eat lunch, come home, eat, dinner, bed.

Now I do lunch, come home, have enough food for a meal, dinner, more food, and then more food later.

Waht would be a good breakfast for on the run? 2-3 eggs?
>> Anonymous
eat 3 eggs, some cereals, lots of cheese, olives, bread with peanut butter, drink milk and orange juice. every morning. it will affect.
>> Anonymous
>>319005
>Eating more than I use

You are an idiot if you can't think of a counter example to your bullshit statement.
>> Anonymous
EAT LIKE A MOTHERFUCKING ELEPHANT
SERIOUSLY

i had the same probem, internet told me to eat liek an elephant and it worked
>> Anonymous
Anyone have any insight one protien shakes, weight gainers, and supps?
>> Anonymous
I have the same problem dudes.


5'11 130