Thread: Help a skinny beginner to put on weight ?

Hi all, I am new at training and so far I have not had much success.

I have been lurking here for a while and gathered fair a bit of info, the ammount of knowledge here is immense, many people are so keen to share, it is amazing.

I read here 6 month ago that a good start for a beginner like me was to follow "Body for life", I did so, I tried to adapt it to me a bit (it is more oriented for weith loss but also accounts for gain) unfortunately I had no success.

I trained at home on a very basic gym, just bench and free weights, I stared at 70 Kg I went to 71.5 in 3 month training 2-4 times per week then came christmas no results and you imagine the rest.. Since then I lost the little I gained plus more.

I have to be honest and I didnt put all the chances on my side, I didnt follow a particular diet, just tried to eliminate the real bad things in my diet but the problem was probably an insuficient intake, I am not hungry, I easily go a day or more without eating. Furthermore I was doing some cardio too mostly Jogging and push bike, I find pushing weights a bit boring and of course I was more attracted to jogging and the bike, so perhaps I didnt do enough weight or skipped a few sessions. To top it all I have fairly irregular sleeping patterns and lack of sleep probably wasnt optimal for muscle growth.

Now I am back to square one for another try but the motivation diminishes, my intention is to give it my best go for 3 month, now I am really pumped up and if I get positive results I think I will find the motivation to continue but if it is like the last time I already know what will happen...

I was considering to join a gym and get a personal trainer but reading the forums here it didnt seem that it was the best method, so I decided to expose my situation and hope that some of you guys will be able to guide me.

I don't come here saying I want to put weight on tell me how ! I tried to prepare and make a plan and I would appreciate if you guys can comment or correct what I plan to do.

So the plan is:

0. Situation
1. Motivation
2. Goals
3. Plan
4. Execute
5. Assess
6. Returnt to 1 and loop


0. SITUATION
I am 45yo 175cm skinny, normal weight for me is 72kg now I am very light at 68kg.
My morphology is skinny guy but not skeletal, my upper boddy is weaker than my lower body, I don't have the "Perrier bottle" look but a roundy gut and handles, the rest is reasonably lean. Scales says 16-17% bodyfat

Eating habbits are irregular
Sleeping patterns irregular
Some things changed in my life recently and in fact all is irregular, I am kind of hopeing that the training routine to put some order in.

Appart that I am skinny I think I am reasonably fit 10km jogs or 60km or mountain bike rides are no problems for me but my joints are a bit fragile and if I push too hard with weights I easily hurt myself.


1. MOTIVATION
Well I am truely sick of being skinny, this morning again some guy in the elevator asked me if I lost some weight (as if it was possible to loose more).
I am very motivated, ready to try all I can and any way I can but I know this wont last for ever so I need to act now and get results to keep me motivated.
Planning to put a challenge and yes I will be the only current Weight Gain Challenge :(


2. GOALS
My goal is to put on weight and size, yes it would be nice to have a ripped body etc.. but at this stage I'd be happy to put some mass on and if some fat comes with it I aint too worried for now.

This is where you guys can start to help, my goal is +5 kg in 12 weeks, it might sound a lot but since I am in a very light state now (68kg vs my 72kg normal) I think I should put on 2 or 3 very quickly and the last 2 will take a bit longer.
Does this seem too ambitious ?

3. PLAN
Training
My focus for now is mostly on upperbody

I have a bench press (inclinable) with a leg extention attachement, a couple of bars, dumbells, very basic stuff, if necessary I can get more equipment or join a gym but joining a gym is not as practical. I am considering a cable machine so I can do pulling exercises.

The plan is to train weights 3 times per week, I noticed that anything over an hour gets a bit boring and the energy lowers too so I would like to keep it to about an hour, is that enough ?

Monday - Upper Body
Tuesday - Jogging (5km)
Wednesday - Lower Body
Thursday - Jogging (5km)
Friday - Upper body
Saturday - If missed Friday then Upper body
Sunday - Mountain Bike (2 hours) (this is the fun part :) )

Is this too much cardio ?

I do same reps for all exercises (based on body for life)
1 set 12 reps 5 intensity
1 set 10 reps 6 intensity
1 set 8 reps 7 intensity
1 set 6 reps 8 intensity
1 set 10 reps 9 intensity
1 set 10 reps 10 intensity

No rest between sets, changing weights is my rest

Upper body
Barbell Benchpress (chest)
Standing Barbell press (shoulders)
Dumbell pulovers (back)
Dubell extensions (triceps)
Standing Barbell curls (biceps)


Lower body
Leg extensions (quads)
Lying Leg curls(hamstring)
Standing calf raises(calves)
Floor crunches(abs)



Diet
Here is my plan, I suspect it might be low in proteins, any corrections, suggestions welcome.
Keep in mind that I dont really aim at loosing fat

Cereal bar (yoghurt) Serve:31g Qty:2 Carb/s:20.5g Prot/s:1.8g Fat/s:4.9g Cal/s:137 Carbs: 41g Prot:3.6g Fat:9.8g Cal:274
Protein Drink (pre made) Serve:375ml Qty:1 Carb/s:31.4g Prot/s:30.6g Fat/s:1.3g Cal/s:264 Carbs: 31.4g Prot:30.6g Fat:1.3g Cal:264
7:45am Carbs: 72.4g Prot: 34.2g Fat: 11.1g Cal: 538

Banana Serve:110g Qty:1 Carb/s:22g Prot/s:1.9g Fat/s:0.1g Cal/s:99 Carbs: 22g Prot:1.9g Fat:0.1g Cal:99
Raisin toast Slice Serve:33g Qty:1 Carb/s:18.7g Prot/s:3g Fat/s:0.9g Cal/s:98 Carbs: 18.7g Prot:3g Fat:0.9g Cal:98
10:30am Carbs: 40.7g Prot: 4.9g Fat: 1g Cal: 197

Subway chiken fillet Serve:6" Qty:1 Carb/s:41.4g Prot/s:20.1g Fat/s:15.5g Cal/s:395 Carbs: 41.4g Prot:20.1g Fat:15.5g Cal:395
1pm Carbs: 41.4g Prot: 20.1g Fat: 15.5g Cal: 395

Protein Drink (pre made) Serve:375ml Qty:1 Carb/s:31.4g Prot/s:30.6g Fat/s:1.3g Cal/s:264 Carbs: 31.4g Prot:30.6g Fat:1.3g Cal:264
3:30pm Carbs: 31.4g Prot: 30.6g Fat: 1.3g Cal: 264

Protein Shake (skim milk) Serve:60g Qty:1 Carb/s:48.8g Prot/s:43g Fat/s:9.1g Cal/s:451 Carbs: 48.8g Prot:43g Fat:9.1g Cal:451
6:30pm Carbs: g Prot: g Fat: g Cal:

Pasta plain Serve:125g Qty:1 Carb/s:93g Prot/s:15.3g Fat/s:1.9g Cal/s:450 Carbs: 93g Prot:15.3g Fat:1.9g Cal:450
Beef lean Serve:200g Qty:1 Carb/s:0g Prot/s:32g Fat/s:5.5g Cal/s:356 Carbs: 0g Prot:32g Fat:5.5g Cal:356
7:30pm Carbs: 93g Prot: 47.3g Fat: 7.4g Cal: 806

Tuna can Serve:95g Qty:2 Carb/s:7.2g Prot/s:12.8g Fat/s:1.8g Cal/s:100 Carbs: 14.4g Prot:25.6g Fat:3.6g Cal:200
Cruskit Serve:6g Qty:2 Carb/s:4g Prot/s:0.8g Fat/s:0.8g Cal/s:28 Carbs: 8g Prot:1.6g Fat:1.6g Cal:56
10pm Carbs: 22.4g Prot: 27.2g Fat: 5.2g Cal: 256

TOTAL Carbs: 350.1g Prot: 207.3g Fat: 50.6g Cal: 2907

Not enough protein ?

Supplements
What supplements would you guys recommend ?

Just protein powder ? how about Creatine or even Insulin? others ? Vitamins ?



I have some more questions about managing the social life with diets but we will see that later.

Thanks in advance

Jax

Meals. Weights are raw or uncooked.
1/ 6 whole eggs, 80g oatmeal
2/ 200g chicken/beef/fish. 250g sweet potato or 80g rice . Tablespoon of olive oil or fish oil or macadamia nut oil.
Repeat meal 2 x4 through the day. Add salad to at least 2 meals.
6/ 200g cottage cheese with a tablespoon of natural peanut butter.
Add a 50g WPI or WPC protein drink with 100g dextrose or Waxy Maize Starch before workout (45mins before) and one after.

Come back in two weeks and give us your new stats.

Originally Posted by Hogan

Meals. Weights are raw or uncooked.
1/ 6 whole eggs, 80g oatmeal
2/ 200g chicken/beef/fish. 250g sweet potato or 80g rice . Tablespoon of olive oil or fish oil or macadamia nut oil.
Repeat meal 2 x4 through the day. Add salad to at least 2 meals.
6/ 200g cottage cheese with a tablespoon of natural peanut butter.
Add a 50g WPI or WPC protein drink with 100g dextrose or Waxy Maize Starch before workout (45mins before) and one after.

Come back in two weeks and give us your new stats.

Good advice. Plus add milk - several litres a day.

Nice intro!
Get used to eating mate, you're going to be doing a lot of it. You will see results if your feeding yourself enough.

Goodluck buddy

Originally Posted by Big Tim

Good advice. Plus add milk - several litres a day.

Hi jax, this one may sound silly but it's a good simple technique that can work wonders, checkout GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk | StrongLifts.com

While they recommend a gallon (~4 litres), even 2L a day will help you get there.. you'll put on fat but having the skinny guy metabolism you'll lose it in no time anyway.

When you do your weekly shop get what you normally do plus 7x2L bottles or 5x3L bottles and chug 2L spread out over the day.. every single day.. for a couple of months or until you hit a target (say 85kg) then drop the milk or cut it right back for a while to lose any excess fat and have a break, then repeat if desired.

If you don't want to join a gym and want to do the home thing look at getting a power-rack, olympic barbell and a bunch of weights.. these can be purchased as packages (Google or PM, not sure on posting URLs for commercial sites) for around $1500 or financed for ~$15/week and will allow you to do most excersizes a decent program allows for incorporating the big compounds.

Lookup WSB or MAX-OT for an example program.

No-one has addressed training yet so I will take that bit on.

My sister is in the same boat and while I cannot get her to eat enough - I also cannot get her to train less.

(YES LESS!!!!).

Try the following:
Monday - Chest, Triceps
Tuesday - Rest
Wednesday - Shoulders, core
Thursday - Rest
Friday - Back and Biceps
Saturday - Legs
Sunday - Mountain Bike (2 hours) (this is the fun part :) )

I left in the mountain bike because you said it was fun.

The idea is, your body type is very good at burning energy. So if you want to gain mass - you need to remove the opportunities for energy to be burnt doing other things - and allow energy to be burnt on building.

An alternative would be to go to a set program like Stronglifts - I liked it alot.

Try to stick to 5 sets, 5 reps and lift heavy. If you get to your 4th set and know you can get your 5 out and then the next 5 - it isn't heavy enough. Don't bother adding weight between sets but you should really be struggling to blast out those last few.

Plenty of protein post routine, multi-vits are also a must. Go ahead and experiment with other supps like creatine, etc, but dont go nuts. Eat heaps, train heavy and less volume (especially less cardio and less reps).

A quick note on diet - I told my sister that she should never not be eating. She has so much trouble forcing herself to eat a big meal that I say she can allow them to be small. But just keep nibbling and snacking between meals As long as it is healthy and your overall macros are met.

the milk thing isn't the worst thing i've heard and was big in the 60's and 70's but it's hardly a lifestyle, he really needs to learn sustainable methods because once he stops with the milk, he needs to make up those cal's with solids which may put him back to square 1 and he should be able to gain wt at 2900 cal's if it's jump on what he usually has

training wise a 3 x full body plan is all he really needs

I knew you guys were helpful but this is just great, really encouraging.

Hogan,
I must be misunderstanding, are you saying I need to eat 6 whole eggs in the 1st meal, 800g of chicken/beef/fish 360g of rice + salad per day ?
It is simply impossible for me to ingest all that. It is also difficult at work to have a big meal every 2 hours, the snack things I carry in my pocket are easier.

The milk is actually really good for me now, I am wearing some sort of plastic plate on my back teeth (dont ask) for the next 3 month which makes eating hard things really difficult. I assume we are talking about full milk ? No probs with cholesterol with so much milk + eggs ?


Trying to syntetise the advice and remain realistic on what I can do and eat what do you think of this ?

Omelette (2 eggs) Serve:120g Qty:1 Carb/s:0.8g Prot/s:14g Fat/s:18.9g Cal/s:226 Carbs: 0.8g Prot:14g Fat:18.9g Cal:226
Onion Serve:60g Qty:1 Carb/s:2.8g Prot/s:1g Fat/s:3g Cal/s:18 Carbs: 2.8g Prot:1g Fat:3g Cal:18
Tomato Serve:150g Qty:1 Carb/s:3.6g Prot/s:1.5g Fat/s:0.2g Cal/s:27 Carbs: 3.6g Prot:1.5g Fat:0.2g Cal:27
Olives Serve:6g Qty:10 Carb/s:0.4g Prot/s:0.1g Fat/s:0.2g Cal/s:4 Carbs: 4g Prot:1g Fat:2g Cal:40
Milk Full Serve:100ml Qty:4 Carb/s:4.72g Prot/s:3.52g Fat/s:4g Cal/s:67.2 Carbs: 18.88g Prot:14.08g Fat:16g Cal:268.8
7:45am Carbs: 30.08g Prot: 31.58g Fat: 40.1g Cal: 579.8

Banana Serve:110g Qty:1 Carb/s:22g Prot/s:1.9g Fat/s:0.1g Cal/s:99 Carbs: 22g Prot:1.9g Fat:0.1g Cal:99
Raisin toast Slice Serve:33g Qty:2 Carb/s:18.7g Prot/s:3g Fat/s:0.9g Cal/s:98 Carbs: 37.4g Prot:6g Fat:1.8g Cal:196
Milk Full Serve:100ml Qty:4 Carb/s:4.72g Prot/s:3.52g Fat/s:4g Cal/s:67.2 Carbs: 18.88g Prot:14.08g Fat:16g Cal:268.8
10:30am Carbs: 78.28g Prot: 21.98g Fat: 17.9g Cal: 563.8

Subway chiken fillet(1st half) Serve:6" Qty:1 Carb/s:41.4g Prot/s:20.1g Fat/s:15.5g Cal/s:395 Carbs: 41.4g Prot:20.1g Fat:15.5g Cal:395
Milk Full Serve:100ml Qty:4 Carb/s:4.72g Prot/s:3.52g Fat/s:4g Cal/s:67.2 Carbs: 18.88g Prot:14.08g Fat:16g Cal:268.8
1pm Carbs: 60.28g Prot: 34.18g Fat: 31.5g Cal: 663.8

Milk Full Serve:100ml Qty:4 Carb/s:4.72g Prot/s:3.52g Fat/s:4g Cal/s:67.2 Carbs: 18.88g Prot:14.08g Fat:16g Cal:268.8
Subway chiken fillet (2nd half) Serve:6" Qty:1 Carb/s:41.4g Prot/s:20.1g Fat/s:15.5g Cal/s:395 Carbs: 41.4g Prot:20.1g Fat:15.5g Cal:395
3:30pm Carbs: 60.28g Prot: 34.18g Fat: 31.5g Cal: 663.8

Protein Shake (full milk) Serve:60g+500ml Qty:1 Carb/s:47.8g Prot/s:43.6g Fat/s:22.5g Cal/s:560 Carbs: 47.8g Prot:43.6g Fat:22.5g Cal:560
Egg boiled Serve:50g Qty:2 Carb/s:0.2g Prot/s:6.5g Fat/s:4.3g Cal/s:65 Carbs: 0.4g Prot:13g Fat:8.6g Cal:130
6:30pm Carbs: 48.2g Prot: 56.6g Fat: 31.1g Cal: 690

Pasta plain Serve:125g Qty:1 Carb/s:93g Prot/s:15.3g Fat/s:1.9g Cal/s:450 Carbs: 93g Prot:15.3g Fat:1.9g Cal:450
Beef lean Serve:200g Qty:1 Carb/s:0g Prot/s:32g Fat/s:5.5g Cal/s:356 Carbs: 0g Prot:32g Fat:5.5g Cal:356
Milk Full Serve:100ml Qty:4 Carb/s:4.72g Prot/s:3.52g Fat/s:4g Cal/s:67.2 Carbs: 18.88g Prot:14.08g Fat:16g Cal:268.8
7:30pm Carbs: 111.88g Prot: 61.38g Fat: 23.4g Cal: 1074.8

Tuna can Serve:95g Qty:2 Carb/s:7.2g Prot/s:12.8g Fat/s:1.8g Cal/s:100 Carbs: 14.4g Prot:25.6g Fat:3.6g Cal:200
Cruskit Serve:6g Qty:2 Carb/s:4g Prot/s:0.8g Fat/s:0.8g Cal/s:28 Carbs: 8g Prot:1.6g Fat:1.6g Cal:56
Milk Full Serve:100ml Qty:2 Carb/s:4.72g Prot/s:3.52g Fat/s:4g Cal/s:67.2 Carbs: 9.44g Prot:7.04g Fat:8g Cal:134.4
10pm Carbs: 31.84g Prot: 34.24g Fat: 13.2g Cal: 390.4


Carbs: 420.84g Prot: 274.14g Fat: 188.7g Cal: 4626.4

Seems huge Cal and ballistic Fat !

Bit worried about the side effects of 3L of Milk too but then again I was having that much coke with not effects....

As far as supplements I'll just use a weight Gainer protein powder and multi vitamins and see how it goes.


Last problem on the diet is that following a blood test last week my doc called me today (bad news when doc calls you) and he wants more of my blood friday, I dont want to start drastic changes in my diet that could alter the results so I'll get started on Saturday.



Working on the updated training program now

Thanks All for great advice

Originally Posted by Jax

Bit worried about the side effects of 3L of Milk too but then again I was having that much coke with not effects....

In the immortal words of the great Jim Wendler "buy wet wipes, its gonna get messy"

he does have some quality 1 liners Jimmy

Sorry to spoil the party but forget the milk. For pure concentrated calories you cannot go past fat. Olive oil to be exact. Most people are lactose intolerant to some degree.

You are welcome to make your own diet of course but since you have asked how to put on weight, and hopefully you want quality weight, not flab, then you need unprocessed, high quality food. And lots of it.

2 eggs? Why not 3. Then next week make it four. Then the week after make it 5. Since you have been starving yourself for so long you will take a while to get used to eating properly. So don't find excuses to continue to eat in a crappy way. If you can't eat it all then start with half serves every 3 hours and slowly work up. If you want to reach your goal you will find the time to organise your food so you can eat at work, or anywhere else for that matter.

If you are traing weights hard and heavy then you will build an appetite to support it.

what's your program like?

Make sure you are doing Deadlifts, Squats, Bench Press, OverHead Press,

Well my Doc doesnt want me to change diet or anything till we get some results so it is all a bit delayed, hopefully tomorrow we will know what is going on.

I guess your recommendation is consistent with what some others mentioned to do whole body exercises, it makes sense to me.

I was thinking to do the same routine upperbody twice a week, lowerbody once a week and the Bike on sunday.

Upper Body
Benchpress 2x10 warmup 5x5
Overhead press 5x5
Dumbell pulovers 5x5
Bent over Barbell rows 5x5
Close grip Benchpress 5x5
Barbell curls 5x5
Pull ups 5 set

Lower Body
Squats 2x10 warmup 5x5 (I can't do them safely for now no equipment yet but will add them)
Deadlifts 5x5
Leg extensions 5x5
Lying Leg curls 5x5
Standing calf raises 5x5
Floor Cruches 5 sets

Does that seem ok ?

Strong Lifts 5x5 is good.
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

your program seems like alot of volume for beginner program. I also think some of the exercises are unecessary.

I also don't understand why your doctor does'nt want you to change your diet? How can you get results without a good diet?

Originally Posted by swans05

, he really needs to learn sustainable methods because once he stops with the milk, he needs to make up those cal's with solids which may put him back to square 1

Originally Posted by Hogan

Sorry to spoil the party but forget the milk. For pure concentrated calories you cannot go past fat. Olive oil to be exact. Most people are lactose intolerant to some degree.

.

I stand by my milk suggestion. I drink a litre every day, and expect to for the foreseeable future, so it is sustainable. If I needed to put on some kgs I would have no problem doubling, or quadrupling this intake. We will have to agree to disagree.

Tim