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posted by vcrewtb9

whats up, i just started training and im not really sure what to do. I'm 21 and 117 pounds. I have a problem keeping on weight for some reason. What im trying to find out is whats the best routines to gain weight and mass. Also if there is certain things i should do while lifting to help me out. I really dont have a routine to follow, i just go in and work chest one day ect... So if i can get some help and look good for the summer girls then i would appreciate it. Thanks

posted by Big A

post your diet, normal workout and how many times a week you lift. also check out the sticky threads those have tons of good information in them

posted by vcrewtb9

Haha, what diet? I dont have a regular meal time(s). I eat when I can if i eat at all. I usually have one meal before I go the the gym. I work 8-5 so while im at the job if i eat its usually something small. I'd say I eat 1 full meal a day, and throughout the day snacks, or a sandwhich. Not really filling for someone whose trying to gain weight. I lift about 4-5 times a week but i've only been going for about a 2 weeks. I dont really have a normal workout, i try to do chest and arms one day, then the next day would be back or legs. I need to find myself a routine that i can follow. I usually drink a muscle milk during lifting, but i dont know if its helping me or just wasting $3.50 everytime i drink it. Basicly i need to know the building blocks of working out. I dont really have any knowledge on this sort of stuff besides on how to use the machines. All i know is that i dont wanna be 117 pounds for much longer. its sucks being a skinny guy.

posted by Big A

somehow i double posted**

posted by Big A

yeah that makes keeping weight on kinda hard, you cant gain much without eating.

Protein is your friend, but i dont know about a muscle milk during workout i would think that would make your body feel more exhausted since your body is moving insulin in to break down all of the sugar. i would say drink it after your workout.

http://www.bbforums.com/showthread.php?t=1742

this thread will help you out with some questions on eating

as far as lifting goes try this out

day 1 : chest and tri's
day 2 : legs, fore arms, abbs
day 3 : traps, shoulders, back
day 4 : bi's and anything else you feel you didnt work very well eariler in the week

make sure your muscles have time to rest

posted by vcrewtb9

Thanks, I read that thread and took some notes. Im a little unsure about the supplements so if you could help me with those I would appreciate it. Also im gonna follow the lift routine you told me. I figure at 117 pounds i would need 1755 cals to maintain weight, and 2300 to gain. Also 175.5g of protein a day. Anything else I missed or calculated wrong let me know thanx.

posted by Big A

make sure you get a good multi vitamin

protein shakes are a good way to get the extra protein, but try like crazy to get the protein from foods, steak, chicken, fish and turkey, will get you what you need.

creatine comes from your red meats but a good source of that may help you gain. some ppl feel affects of it others dont. NO-Xplode seems to be a good pre workout mix.

but food is gonna be the absolute best thing you can do for yourself, dont be afraid to eat some crap food like McDonalds and other stuff that isnt good for you just dont over do it, dont worry about eating more than 2300 cals a day you are lookin for that gain. just remember to keep lifting hard, and eat like crazy

posted by vcrewtb9

Thanx alot man, I appreciate it. Im gonna run to a GNC or one of the 5 other vitamin stores we have around here(NY). If i have any questions i'll post them. Thanx again.

posted by canibalistic_js

Don't!!!! Order from supplementology Storm's place they got fair prices and anyone beats GNC online!

posted by Enickma

First of all, I agree with Cani...GNC is convenient, but a total rip off. The prices on supplementology are among the best you'll find. You're 117 lbs... Your mission is life needs to be eating...all day... incessantly. Eat everything in sight that won't harm you. 5000 calories sounds like a nice round number doesn't it...?? Getting the right training routine is very important, but IMO not nearly as important as eating in a manner condusive to your goals... which for you means eating constantly. Don't even worry about what you're eating...just eat it.

posted by Crazy_eyes

Hmm, 117 at 21 seems weird...whats your height? Do you have any medical conditions? I just have a tough time believing thats your weight at 21, when my little brother at 11 weighs that much. If your having trouble keeping on weight then maybe see a doc, might be something up. Follow these guys advice though, its a good start.

posted by Crazy_eyes

Double post sorry, but just re read your first post and you said you know how to use the machines. Free weights will do so much more for you my friend. Use them as much as possible over machines.

posted by vcrewtb9

I dont think I have any medical conditions. I was 125 during the summer, but went through some shit with my ex/gf and dropped down to 112. Scary huh? I went to the doctors and he said that basicly im stressed out way too much and i need to calm down. Im a pack-a-day smoker, so i know that screws up my eating habits. IMO I think i just need to eat better. I usually only have one meal a day and snacks in between. But I think stress is just a big factor with the weight issue. I've noticed though that after working out I feel alot better mentally and physically. So if working out is a stress reducer then I def. wanna stick with it. Almost forgot, Im about 5'9, 5'10. Im not sickly skinny looking if thats what people are thinking. My build isnt that bad, last time i did my fat it was only like 2-7% i forget. My chest build isnt bad, i got skinny arms which i definately wanna get big. Idk if anybody else got some advice just throw it at me. Thanx - crew

posted by Master Of Puppets

The guy who said to eat 5,000 calories is well, wrong. That's way too much and the only thing that will grow is your waistline. Check this out: http://www.t-nation.com/readTopic.do?id=1268956

What you need to do is prepare some meals you can eat during your job. Keep track of all the calories, protein, carbs, and fat you eat.

MOP

posted by Dex

i eat 5000 cals

posted by Enickma

21, 117lbs, at 5'10" means that he has a super super super fast metabolism. I'll bet this kid has never had an ounce of fat on him his whole life no matter what or how he eats. He's gonna be a hard gainer. The only way people like that can expect to put on any serious muscle mass is to lift hard and eat like crazy. I'm not saying he necessarily needs 5000 cals per day...the idea is that for what he 's trying to do he should be shooting for a million calories a day. ;)

posted by Master Of Puppets

There's a difference between shooting for it and actually hitting it lol. 5000 calories a day at 117lbs. is a LOT.

MOP

posted by Master Of Puppets

yeah, but how big are you? lol

MOP

posted by Dex

6'0 235lbs and 11%BF

posted by Master Of Puppets

haha see my point? :D

MOP

posted by Dex

lol now im confused

posted by Enickma

me too... I'd love to have your stats

posted by vcrewtb9

Lol fat whats that? I've never seen such a thing. I guess just eat alot of meat and other things metioned would be my best bet. Wanna hear something funny, I used to drink weight gainer everyday.... Didnt gain an ounce, and had a really full stomach.

posted by Big A

yeah sorry i didnt get right back to ya on that for something small its cool to go to GNC so you have some stuff to get started but definately order online Storm's got the good stuff on his site.

posted by vcrewtb9

whats the link for storms site? I must have missed it in the earlier pages.

posted by Big A

WWW.SUPPLEMENTOLOGY.NET

posted by vcrewtb9

Hey i was looking on this page and i found iForce SecretaGAIN. Whats this all about? If i take it will it make me grow some inches?

posted by Big A

food is the best supp you can take man, but a good weight gainer mixed in there wont hurt

just remember those will also give you a full feeling, which means you wont want to eat as much, IMO save your money and invest in food.

posted by Putrefaction

I'm kind of in the same boat as vcrew, I just started training 1 week ago. I'm 22 and weigh 135lbs and I've always had a hard time putting on weight, maybe not as much as vcrew. I eat all day and can't seem to put on any weight. Is their any specific supplement you would recommend or is one just as good as the next?

posted by Big A

you may want to try the McDonalds supplements, obviously its not clean bulk, but if you are having that much trouble i dont think it will matter. as far as other supps though im not sure i dont need to take weight gainer, ive got plenty to spare.

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