I'm preparing for weight gain program. Need advice.
 

Hi all,
I'm seriously preparing mentally and financially for some serious weight gain program. Currently, my weight is 60kg and height is 183cm. Looking for 15-20kg add-on. These are my quick ideas and questions:

1. 4 times a week weight lifting.
2. Balanced diet. Diet supplies (like protein shake etc.)
3. Smoking? Should I try to quit? Why?
4. Drinking? How often and how much won't affect my results too much?
5. ... your advice ...

Thanks.

i would advise you to stop mastrubating

Since when GFY became bodybuilders board ? :disgust

Seriously? Sounds like possible true. :upsidedow

GFY is like the tree of knowledge.:)
And what's so wrong with sharing information with other adult webmasters on some topic? Open your eyes, most people come here to relax from their work.

smoking lowers your appetite so stop, its generally unhealthy too

mon tue thur fri weight training

eat a LOT

eat at least every after 3hrs

:smokin

try spirulina.
it's only thing that does wonders.

Eat. When you think you've eaten enough, eat two more times. Then eat again. Repeat

www.bodybuilding.com they have great forums and stuff.
eat often and eat a lot of protein and vegies.
don't drink. drinking gives a lot of calories but not the right ones.

Just put your heart and mind to it. Good luck with your program.

yeah stop smoking if you can, its generally bad for you. drinking gets rid of my appetite the next day if im hung over and makes me lose weight, most people just gain weight from the calories though. when i was trying to gain weight i drank weight gainer shakes a few times a day in addition to meals.

Smoke a lot of weed and eat all the foods you crave.

ok, heres whatcha need to do. Lifting weights is the only thing that will add muscle size to you. The only thing. dont listen to anyone else who says different. i was a strenth and conditioning coach for 3 years so i think i know what im talkin about. granted i am a weak fat piece of shit now, but that is besides the point. i will skip past the break in phase where you lift lightly to get your body ready for what you are about to put it through. when you are ready to start lifting to get big, which will take you about 2 months, heres what to do.

there is a thing called muscle failure. what that means is that when you are working out, you will hit a point during your movement where your muscles will literally give out on you, what you will want to do is use weight that makes you hit muscle failure after 6-8 reps. 6-8 reps is what will bulk you up. 10 reps is what most people do, which is a good all around #. 10 reps will help you get a lil bigger, and cut some fat at the same time. 15 to 20 reps will cut you more, and give you more muscle endurance, but wont make you that much bigger. however long it takes you to learn how to work a muscle properly do it. what i mean is, concentrate on the muscle you are working. think about how it feels when you do it. experiment with going through different planes of movement. Alot of weightlifters call this "being in the groove". there is a certain 'groove' that you will want to be in. after you have lifted for a few months, you will learn to know when you are doing it right. dont let everyone at the gym tell you how its supposed to be done. ask for tips on lifting, but keep in mind that just because one guy is huge, doesnt mean that his way will work for you, everyone is different. however the basics always remain the same.

dumbells will help you to be more functionaly strong that straight bars or machines. the dumbells force you to use tiny stabilization muscles that machines and straight bars dont. remember, dont start lifting real heavy until your body is ready for it. your ligaments and tendons need to strengthen up as well before hitting heavy weight. you dont wanna try to lift heavy without having some ligament and tendon strength first. otherwise you may tear a ligament like a rotator cuff for example. rotator cuffs are in your shoulder. shoulders are the most injury prone bodypart when it comes to weightlifting. ask someone to show you what rotator cuff exercises are. if they dont know, then you dont want them trying to teach you how to lift, because they dont know enuff to try and be teaching someone.

ok, so now you are ready to lift for real. remember 6-8 reps using a weight so heavy that after 8, you cant do another one. monday do chest and triceps, tuesday do back and biceps, wednesday do legs, thursday do shoulders. after about 4 months of that you can bump you intensity level up so that you are really blasting each muscle group when you lift. when you hit that point, you can start lifting for one muscle group per day, everyday. also know that muscles do not build when you are lifting, they are actually being tore down. your muscles build after you are done lifting, during the recovery phase, so make sure you let each musclegroup rest a few day befor hitting that particular muscle again

some muscles you can train everyday. your stomach, and forearms are those 2 that you can do everyday. they recover fast enough to hanlde it. arms 'biceps and triceps' you can do every othr day. chest and back need 3 days of rest. shoulders and legs, give em 4 days to recover. also, dont neglect your legs. working your legs will help you get big all over, trust me. if you are going to lift seriously, you will need protien to help the muscles recover and build. protien supplements come in all diff types. get whey protien. also the best time to ingest protien is right after you work out.

also the positive portion of the movement is not what builds. its the negative part of the movement. an example of this would be the following... you are lying on a bench doing bench presses. when you push the weight up away from you, that is the positive part of the movement. when you get to the top, and start to let the weight back down, that is the negative part of the movement. when you are letting the weight back down, go slowly controlling the weight. this is called a negative. dont be impressed by jackasses doing the movement all fast. the faster ya do a movement, the easier it is. that is because they are letting momentum do the work for them. they take super heavy weight and throw it around to make themselves feel better. if they try to 'control' the weight, they wont be able to lift it.

there is a time and placefor 'throwing' heavy weight around to help you get some funtional 'brute' type strength. by the time you are ready to do it, you will be teaching your friends how to properly workout. also, you can build explosive strength, meaning that you can develop fast twitch muscle fibers by lifting a certain way. building explosive strength will help in athletics, such as boxing wrestling and so forth. this will make it so that you can hit alot harder or grab ahold of someone so hard that they will think a fucking gorilla just snatched thier ass!! to build explosive power what you will want to do is when you are doing the positive portion of the movement you will want to literally explode with your muscles when you first start to push the weight. try to move as fast as you can when you first start to push that weight. but only do this right at the beginning of the push. dont do it all the way through the movement or you will hurt yourself by overextending, and fuckin up your joints.

by the time you get to this point you will know exactly what im talkin about. by then you will be an experienced weightlifter... good luck to you bro, and dont give up.:thumbsup...... damn, now ya got me wantin ta go to da gym.

I would advice you stop smoking... it's more important for your healt then gaining a bit of muscle !

definately agree on that one.:thumbsup

Follow all their suggestions and you'll be fine. :thumbsup

smoking doesnt only kill your appetite its speeds up metabolism.

excellent advice, i say do everything this guy says and add intaking lots of calories.

Great advice, knows what hes talking about, I did the similar thing when I was playing ball & wanted to bulk up a few pounds. & the part about negatives, best thing & totally true (& they burn like a bitch :winkwink: )

Also my trainer had said to double my food intake making my largest meal about an hour before I went to sleep. Maybe MikeyFingaz can give more on if thats good, but I think it helpped my skinny ass back then :1orglaugh

Gorge on pancakes in the morning, pasta for lunch, and more pasta for dinner :thumbsup

wow asking for fitness advice from a board full of fatasses, I suggest you go to bodybuilding.com.

I was exactly 135 pounds and 6'0 tall, I was reall skinny. joined the gym trained 4 times a week and now Im 175lbs. The trick is too eat alot, like 5 times a day. Protein shakes help as well. I started smoking again and i noticed I don't eat as much. My weight is slowly decreasing

The

Read this post. Top notch, many many valid points and great overall advice!

Recipe for desaster. Will just put on a lot of fat.

In order to gain lean mass it's important to consume at least 35% of your calories from quality protein sources. Fish, chicken, lean red meats etc.

1. Lift
2. Cardio
3. Eat
4. Sleep

this is true too, as long as its protien rich, and not alot of carbs or sugar. carbs and sugar both turn to glycogen, which is then stored as bodyfat if you dont burn em off. It sounds like he shouldnt have to worry too much about getting fat though. If he is a typical 'hardgainer' which means he has high metabolism and doesnt gain muscle very fast, then this shouldnt be a problem. but alot of guys think they are hardgainers because they are thin, but you never know til ya hit the weights and see what happens. one thing I forgot to say, your body will recover best while you are sleeping. although it is hard to fall asleep right after working out, you should try to workout just a few hours before bedtime. on the other hand, if you arent really trying to gain lots of mass, but just get in overall better shape, then its best to workout as soon as you wake up. it will keep your metabolism higher thru-out the day. another thing, aerobics dont burn fat. many of you will probably say wtf? yeah it does. but i assure you it doesnt. as soon as your heartrate increases you go from burning fat to doing a cardiovascular workout. keep your heartrate down to burn fat. a brisk walk is about all you will need to do to burn fat. when you push your body too hard and you begin to raise your heartrate, you stop losing fat. any personal trainer worth his salt will tell you this. many old beliefs from the old days are now being disproved. arm yourself with good information, and the drive to not give up, and it will happen for you............ and remember, its not going to be easy, and it wont happen overnight. if it did, everyone would be in shape :thumbsup