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Help gaining muscle and weight

Hi, I'm new to this, but I was wondering if you guys wwould help me in reaching my goal. Right now, I am currently 122, but I wouldl ike to reach 140 by the end of August.

This is what my current meals look like:

Breakfast : bowl of cereal/milk

lunch: 2PB&J Sandwiches / chips

snack: after rw orkout protien shake

dinner: some indian food or basically anything

Now for my workout, I am currently starting to do 3 sets of 10 for wach muscle gtoup for 3 different exercises.

DAY 1 - Shoulders/Backs

Day2- Triceps/Legs

Day3-Chest/Biceps

Day4- Abs/Rest

Now, I currently use thiss system -- http://img.nextag.com/image/Marcy-Diamond-Elite-MD1559/1/000/005/620/378/562037848.jpg 

I also have a few dumbells. The problem is I don't know what exercises I should do with each region. Could you guys help me out if you guys know specific exercises??

Also, I want to know what you guys think is the best way for me to eadch 140.

Thanks!!

0 recs | Comment 8 comments

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18 lbs of what?

As a former non-proof reader I don’t feel abashed at telling you to proof read- It really helps to be taken seriously.

18 lbs in three months.

Thats a big gain in muscle mass. Under the very best circumstances a pound a week (lean muscle) is about the upper limit. so 4lbs/month X 3 = 12 lbs.
My guess is that you’re training for some sort of contact sport? wrestling or football?
You need to start eating six times a day. If I were to give you a place to start it would be Lou’s Testosterone-Advantage Plan. I found that book to be the easiest to follow for nutrition and training guidance. If you get the bigger 18 week version – that should put you in a good starting point come September. I don’t know Lou, but I have the aforementioned T-Advantage Plan, The Book of Muscle and The New Rules of Lifting. Since you posted here I’m guessing you already know about these. I still use some of the recipes described in the TAP and will occasionally go back to its workouts if I need to change up my routines. The movements are fundamental, but NROL does a better job of explaining this than TAP. You may have to get creative using your multi-gym to get the movements right. If you have access to a gym, with free weights and spotters – you will get better results than your home equipment – but you use what you have and keep at it.
Keep a workout and food diary, come September show the Coach how far you’ve come and the gains you’ve made. It may help you at least be put on the team for a provisional time. There is a lot more to address than what I’ve covered here, but you can learn that along the way. Good luck

by SevenSeas on Jun 3, 2008 3:17 PM EDT   0 recs

Thanks

but I’m not really trying to get bigger for a sport. See, I’m a vegetaqrian, so I’m naturally skinny so I would like ot gain as much weight as possible, with as much of it as possible being muscle. So, roght now, while I’m at 122, I want to know the best way to get to 140, while converting as much of that 140 to muscle as possible…

LSB's Facebook group ---> http://www.facebook.com/group.php?gid=33345329288

by hinduplaya on Jun 3, 2008 3:34 PM EDT to parent up   0 recs

First of all, how tall are you? 122 suggests that you’re pretty short.

And also, why 140? Why is that your specific goal? It seems like a really arbitrary number.

Go Avs! Let's get some goals!

by Joe @ MHH on Jun 12, 2008 4:53 PM EDT to parent up   0 recs

I'm 5'10"

and 140’s just a general idea. Basically, any weight gain is positive

"I'll take Clemens over Millwood and Padilla anyday.." - bosoxsiempregirl

^^^^ Wow, I would too. I guess that makes me the next John Schuerholtz.

LSB Facebook group ----->> http://www.facebook.com/group.php?gid=33345329288

by hinduplaya on Jun 14, 2008 11:11 PM EDT to parent up   0 recs

My $.02

First, I think 18 pounds of muscle in three months is not a realistic goal. If you are a beginner, you can put on some size, but I don’t think that much.

I have a couple recommendations.

1. Eat more and eat more protein. If you are not gaining weight, you need to increase calories.
Your nutrition details are really vague. What kind of cereal? How much? My basic breakfast (I am am trying to lose fat) is 1/2 cup Oatmeal, 3/4 cup blueberries, 10 grams pecans, 1 c milk and 1 egg.
You lunch sucks. Where are your fruits and vegetables? Also, do you eat after dinner. You should be having something in the evening. And if you are trying to gain, I would recommend a protein shake or something before bed.

2. I think your workout is too advanced for your level. I emphasize that this is my opinion, for what it is or is not worth. I think you would be better served by going to a 3/day a week full body workout. Focus on the basics. Squat, Deadlift, Bench, Overhead press, maybe dips, chins, etc. Compound movements. Get the weight up! If you add 100 or 150 pounds to your squat or deadlift, you will get bigger.
If you are 122 pounds, you shouldn’t be doing tricep and bicep exercises. Focus that energy on bench and chins/pull-ups and your arms will grow. Focus it on squat or deadlift and your arms will grow. Also, for now, I would ditch the separate abs workout.

I

by telktrot on Jun 6, 2008 12:27 PM EDT   0 recs

Eat! Sleep! Train!

Generally gaining weight is as easy as these three steps.

Eat until food looks disgusting to you. You need tons of calories and protein.

Sleep a ton. Ten hours would be amazing for you.

Train. For a simple plan that really works check this site out: http://www.hypertrophy-specific.com/ Really read the site. Don’t get caught up in all the marketing crap. Don’t just print the work outs out or you will totally miss the point of the routine. It is pretty easy to follow. You can skip the negative stuff and and three months get through the program twice. I personally gain over 20lbs in 6 months on this. It uses a total body workout three times a week like telktrot rec’d.

by BigJawnMize on Jun 8, 2008 3:44 PM EDT   0 recs

Find an expert and do what he says!

Your eating plan stinks.
Your workout plan stinks.

Read New Rules of Lifting. You need a much better workout plan. There’s too much about your workout that is wrong to describe here.

You need a much better eating plan. You need a lot more protein. A lot more. You need a lot more calories. You need to eat more frequently. You need a lot less crap. Chips? Are you kidding me?

You do not know as much as the experts. Accept that fact. Put yourself at their mercy. Find a plan and stick to it for a couple of months. If you don’t see improvement, then change something (i.e., follow the plans better or find a new eating plan or new workout plan or new expert). Repeat.

What has worked for me (46 year old male, 175lbs, 13% body fat): I eat at least ever two hours. I lift at 6am. By 9am I have had two protein shakes (one before the workout and one after) and my breakfast (5 whole eggs, 4-5 slices of bacon). I then eat something at 10:30am, lunch around 12noon, something around 2pm, 4pm, and then a full dinner. Then I eat a snack around 8pm and a protein shake right before I get into bed. I have gained 7 lbs of muscle in the last 7 months while eating like this. Snacks are things like cheese, pecans, almonds, celery with peanut- or almond-butter, and protein bars.

As for lifting, I am on the 9th (of 9) workouts from NRoL. These programs have done amazing things for my body. The deadlift, squat, bench, and wide-grip pullups are my best friends. Forget those curls and tricep extensions; they’re a waste of your time until you’ve done all of these other beast-building exercises.

Good luck.

by samoore on Jun 10, 2008 3:27 PM EDT   0 recs

Vegetarian builders

I’m also a vegetarian, and I’ve increased my weight (mostly muscle) from 165 to 190. But that took two years, a whole lot of food and a ton of lifting.

If you’re not full vegan, I recommend you start supplementing heavily with whey and soy protein. Also, eat lots and lots of eggs. If you’re worried about cholesterol, don’t be, because my cholesterol numbers (including triglycerides) are far below the top end of what’s considered healthy and have remained that way for years.

If you’re vegan, the only real option for complete protein is soy, and that doesn’t digest as quickly as whey, so you have to be sure to drink a shake a couple of hours before your workout, and then right before so that by the time you are finished working out, your body has begun to digest it.

As for gaining weight, be sure to eat lots of legumes and nuts, along with potatoes and whole grains. Also: peanut butter. Fat and slow-digesting carbohydrates are your friends!

Go Avs! Let's get some goals!

by Joe @ MHH on Jun 12, 2008 5:00 PM EDT   0 recs

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