Weight Gain Thread

[Senzait]

Well I had plans of doing this before but school and looking for summer jobs has gotten in the way.

Ok so I am 5'10'' 142 pounds, my metabolism is fast and my general body types is mesomorphic. I gain muscle at a decent pace, and I can lose fat with more ease than the average person. So anyway I have made a goal of weighing 165 pounds by the end of the semester (about 3 months). I also plan on gaining 8 pounds in the next 2 weeks ( I realize this is a little extreme but it is merely a test of my limits).

I will be working out every single day of the week, rotating muscle groups every 3 days.
ex:
Day 1: Legs, Abs
Day 2: Back, Triceps, Abs
Day 3: Chest, Biceps, Forearm

My daily caloric intake will average about 3500 calories.
These will consist of:
- <50 grams of fat
- ~220 grams of mostly lower glycemic complex carbs
- <80 grams of sugar

I will upload progress pictures later this week. If anyone has any advice/ motivational tips please feel free to add to the topic. I will need all the help I can get motivating myself. Also if you are looking to gain weight please post. It is easier when more than one person is trying to achieve a goal.

 

[lobo]

my advice: find a health food store that sells quinoa... http://en.wikipedia.org/wiki/Quinoa

you cook it just as you would cook wild rice. you can cook it, layer it onto a cookie sheet and cool it, and then store it in your fridge for about 10 days. it has a higher protein content than any other known grain and tastes fucking great. eat about a cup and a half of it each morning, 30 minutes or so before your workout and feel great results. it also works as a good dietary fiber to lose fat/suppress appetite.

i know multiple people, myself included, who have used it to build muscle. you can eat it cold with some flavored soy milk, or hot with milk and sugar like oatmeal, or even with cheese and butter like grits. it isn't hard to find and makes a great and versatile breakfast.

if you pick some up, let me know and i'll shoot you some great recipes and tips for cooking it.

the downside to it is that it will raise your metabolism, so if you cease working out you will probably drop back down in weight.

good luck with this!

edit: here, i even included a (terrible) picture of me holding both white and red quinoa from my pantry, so you know i'm not just some hypocrite internet know-it-all like people tend to be when they talk about stuff like this. :D

by the way i just got up and am still dressed from last night.

don't you fucking judge me.

 

[babalook]

Uh you forgot shoulders and forearms shouldn't even count as a separate body part it is worked as a secondary muscle by many exercises and is small so it shouldn't be worked as much as anything else. Also what about protein, you should be taking in about 1.5 grams per pound you way and eating every 2 hours if you wanna make this work. Also the best size building exercises(generally) for biceps are barbell curls, chest is dumbbel press(better) or barbell, shoulders are dumbbel press, tricepts are close grip bench press or skull crushers, back are bent over rows and lat pull downs or weighted pull ups, legs are squats and dead lifts(should work on lower back a little before you try to go heavy). Also going heavy on squats and dead lifts is a natural way to increase you testosterone by quite a bit. Btw chicken breast are really good for protein.

 

[Playboy]

A couple of things:

What will the breakdown of your carb intake look like? That's a lot of whole grains to have to stomach, so to speak. I'd personally suggest higher glycemic complex carbs for what you're trying to do here, especially if you're working out every day. White pasta, white bread, and potatoes are your friend and will help your body maintain an anabolic state for muscle growth.

I like that you're not cutting fat out of your diet, just know that in two weeks if you really gain 8 lbs, maybe 2 of that (if you're lucky) will be muscle. I know bodybuilders who can take up to one year to put on 5 lbs of lean muscle. The good news for you is that your body is probably not used to such rigorous strength training and might react by packing on a bit more than usual at first. You'll just have to see what happens.

Other than that, I think the only thing you're overlooking is rest. Your muscles won't grow no matter how many nutrients you pack in your body if you don't give it the opportunity to recover itself. I'd give yourself at least one day a week with no workout, with plenty of sleep the other days.

 

[Ghengis_John]

Finally a thread where I can show off. I'll just troll this thing out Ken Style by posting pictures of my Buddha Belly.

Oh wait... Muscle mass? Shit.