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Message
Would Like to Gain 10-20 Lbs: Advice Requested
Posted on 10/18/19 at 1:13 pm
Posted on 10/18/19 at 1:13 pm
Don't think I've ventured over to this board before so go easy on me 
Quick version: Currently sitting at 157lbs (6' 2"), would like to gain some weight (hit 175 or so), and looking for recommendations on how to do so. Diet, gym routine, etc.
Longer version: I've always been skinny with a high metabolism, but have been going on and off to the gym since college to keep in general shape. I then had surgery this past May for an infection that would not go away. As a result, I dropped from around 168 to 158 and have been in the 155-158 range for several months now. I feel light and would like to put on some weight, ideally getting up to near 175.
I know there's a lot of things to take into account for this goal such as dieting, coming up with a lifting plan, counting calorie intake/outake, etc.
Since I've never actually tried to put on weight, I'm asking this board for some help. What would you recommend for me to start with? I hit the gym 3 times this week (chest, back, legs), have been shooting for 2 big meals a day and eating a lot more than I had been, but what else? Drink a protein shake twice a day? Drink a few beers or eat a lot of pasta to help with carbs? Avoid cardio and stick to just lifting?
Happy to answer further clarifying questions to help get the best advice, thanks for your help
Quick version: Currently sitting at 157lbs (6' 2"), would like to gain some weight (hit 175 or so), and looking for recommendations on how to do so. Diet, gym routine, etc.
Longer version: I've always been skinny with a high metabolism, but have been going on and off to the gym since college to keep in general shape. I then had surgery this past May for an infection that would not go away. As a result, I dropped from around 168 to 158 and have been in the 155-158 range for several months now. I feel light and would like to put on some weight, ideally getting up to near 175.
I know there's a lot of things to take into account for this goal such as dieting, coming up with a lifting plan, counting calorie intake/outake, etc.
Since I've never actually tried to put on weight, I'm asking this board for some help. What would you recommend for me to start with? I hit the gym 3 times this week (chest, back, legs), have been shooting for 2 big meals a day and eating a lot more than I had been, but what else? Drink a protein shake twice a day? Drink a few beers or eat a lot of pasta to help with carbs? Avoid cardio and stick to just lifting?
Happy to answer further clarifying questions to help get the best advice, thanks for your help
22
Posted on 10/18/19 at 1:45 pm to CuseTiger
Eat a shite ton. Log what you eat and how much. If you haven't gained weight in a couple of days, increase the calories.
Start with 3500 and work up.
Do Starting Strength or something similar if just starting and then transition to a linear progression like Greyskull or 531. Lift heavy and intensely.
My brother is similar but he thought he ate a lot but we counted and he wasn't eating too much and he is hyper active with a lineman job. We tracked his food and now he is getting a little belly and I get to make fun of him.
Start with 3500 and work up.
Do Starting Strength or something similar if just starting and then transition to a linear progression like Greyskull or 531. Lift heavy and intensely.
My brother is similar but he thought he ate a lot but we counted and he wasn't eating too much and he is hyper active with a lineman job. We tracked his food and now he is getting a little belly and I get to make fun of him.
This post was edited on 10/18/19 at 1:46 pm
Posted on 10/18/19 at 1:45 pm to CuseTiger
For diet download the Mike’s Macros app.
Workout 5-6 days a week - push, pull, leg, push, pull.
Eat lots of food but make it heathy, protein enriched foods.
I’ve done the above and am having great success with it.
Workout 5-6 days a week - push, pull, leg, push, pull.
Eat lots of food but make it heathy, protein enriched foods.
I’ve done the above and am having great success with it.
Posted on 10/18/19 at 2:09 pm to CuseTiger
Lifting wise, if you have not done a linear program with progressive overload, do that. Plenty have 3 day templates you can use to keep your current schedule intact.
Diet wise, start with 175 g of protein a day. Then, begin increasing carb consumption. As someone who has a similarly skinny build at 6'3, I find white rice to be a great help in this. They are simple, carb heavy and easily digested. Plus, I can just eat a half cup of rice as a side to a regular meal.
The more protein you can get from whole foods, the better.
Diet wise, start with 175 g of protein a day. Then, begin increasing carb consumption. As someone who has a similarly skinny build at 6'3, I find white rice to be a great help in this. They are simple, carb heavy and easily digested. Plus, I can just eat a half cup of rice as a side to a regular meal.
The more protein you can get from whole foods, the better.
Posted on 10/18/19 at 2:25 pm to CuseTiger
As someone who was in your situation 2 years ago, 6'0 155, my best advice is to just try and track your calories as best you can, and get on an Linear Program for weight lifting. Skip Cardio if you can, or limit it to 20-40 minutes a week.
I'm pushing 185 now and couldn't be happier.
I'm not the best calorie tracker, but my diet is pretty consistent so I have an idea of what I'm eating. I also supplement shakes just for the extra calories as well.
As far as a program, if you haven't done one before I recommend either Starting Strength or Stronglifts. They're both easy to follow.
I'm pushing 185 now and couldn't be happier.
I'm not the best calorie tracker, but my diet is pretty consistent so I have an idea of what I'm eating. I also supplement shakes just for the extra calories as well.
As far as a program, if you haven't done one before I recommend either Starting Strength or Stronglifts. They're both easy to follow.
Posted on 10/18/19 at 3:02 pm to CuseTiger
Pretty simple
Use this site to calculate starting macros LINK click diet drop down and select leangains
Plug those macros into MyFitnessPal
Hit those daily. Or about 90% of each macro
For programming, normally I would just say use the greyskull lp but in your specific case I would use the 531 BBB challenge to make sure you are getting plenty of volume.
LINK
Calculator
LINK
Original 531 article
LINK
In general eat foods that get you to your macros per the calculator. I would start with 3 meals a day made up of beef, eggs, chicken and carb of choice mainly sticking to potatoes, rice and oats.
Do a post workout shake of 50g protein. From there add another shake to get the remaining macros.
Use this site to calculate starting macros LINK click diet drop down and select leangains
Plug those macros into MyFitnessPal
Hit those daily. Or about 90% of each macro
For programming, normally I would just say use the greyskull lp but in your specific case I would use the 531 BBB challenge to make sure you are getting plenty of volume.
LINK
Calculator
LINK
Original 531 article
LINK
quote:
Since I've never actually tried to put on weight, I'm asking this board for some help. What would you recommend for me to start with? I hit the gym 3 times this week (chest, back, legs), have been shooting for 2 big meals a day and eating a lot more than I had been, but what else? Drink a protein shake twice a day? Drink a few beers or eat a lot of pasta to help with carbs? Avoid cardio and stick to just lifting?
In general eat foods that get you to your macros per the calculator. I would start with 3 meals a day made up of beef, eggs, chicken and carb of choice mainly sticking to potatoes, rice and oats.
Do a post workout shake of 50g protein. From there add another shake to get the remaining macros.
Posted on 10/18/19 at 7:43 pm to CuseTiger
Lift heavy
Eats lots of protein and good quality carbs
Eats lots of protein and good quality carbs
Posted on 10/18/19 at 8:18 pm to CuseTiger
I was skeptical at first, but creatine has seemed to help me put on muscle even though I run 30-50 miles per week. I have put on about 15 lbs of lean muscle since January even though I do a ton of cardio by making sure I get at least a gram of protein per lean muscle mass per day and doing a push/pull/legs/Rest split where I do 5 sets of 5 for my major compound lifts and 2 sets of 8-10 on my supplemental lifts. I do a variety of core routines to finish each workout.
I've tried several different routines and eating tons of calories in the past that all resulted in less muscle gain. This seems to work particularly well for my body type and activity level. Other things may work better for you, but you might find that this or a similar program works if others don't.
I've tried several different routines and eating tons of calories in the past that all resulted in less muscle gain. This seems to work particularly well for my body type and activity level. Other things may work better for you, but you might find that this or a similar program works if others don't.
Posted on 10/18/19 at 9:09 pm to CuseTiger
German Volume Training, Creatine, and Chinese Buffets.
Posted on 10/20/19 at 6:14 pm to CuseTiger
Eat more
Posted on 10/24/19 at 12:26 pm to CuseTiger
quote:
Would Like to Gain 10-20 Lbs
Could do this in a week.
Posted on 11/15/19 at 2:56 pm to CuseTiger
Thanks for the advice everyone, just wanted to give an update on this. Since the original post about a month ago, I'm up from 157 to 172.
Main things have been eating way more than I had been (stomach has been roaring to eat constantly), using the starting strength program to get me going at the gym again, and creatine with a post workout shake.
Appreciate all of the help, will try to keep this good momentum going
Main things have been eating way more than I had been (stomach has been roaring to eat constantly), using the starting strength program to get me going at the gym again, and creatine with a post workout shake.
Appreciate all of the help, will try to keep this good momentum going
Posted on 11/15/19 at 3:23 pm to CuseTiger
You gained 15lbs in a month? That sound like mostly fat and water weight. I would slow down a bit. Its a marathon, not a sprint.
Posted on 11/17/19 at 10:05 am to CuseTiger
GOMAD diet and lift heavy.
Also eggs. Eat a shitload of eggs and lift heavy.
Also eggs. Eat a shitload of eggs and lift heavy.
Posted on 11/17/19 at 10:14 am to CuseTiger
Great job!
Are you tracking your intake? If not, you need to do you don’t overshoot the amount you need to gain.
Are you tracking your intake? If not, you need to do you don’t overshoot the amount you need to gain.
Posted on 11/17/19 at 3:17 pm to CuseTiger
Get you some enzymes and probiotics to improve your digestion. Especially if you continue bulking, much better in the long run
Posted on 11/17/19 at 4:16 pm to CuseTiger
Good job. You sound like me when I started. Keep setting goals. 200lbs would be a good goal for you.
Posted on 11/20/19 at 1:23 pm to CuseTiger
quote:
Would Like to Gain 10-20 Lbs: Advice Requested
Pledge a sorority.
Posted on 11/20/19 at 3:24 pm to CuseTiger
Let my wife cook for you for a few year? Have a kid?
Worked for me.
Worked for me.
Posted on 11/20/19 at 4:26 pm to Lonnie Utah
Amen. It’s way too hard to resist all dem snacks in the pantry and “dad taxes” and left overs.
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