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Sick of being Skinny

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  1. #31  
    Senior Member Withers's Avatar
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    Eat about your maintenance level.
    XBL - XxWithersxX - PSN - xWITHERS
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  2. #32  
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    Just an fyi (for the uninitiated) - Maintenance Level is the caloric intake that equals the number of calories you burn per day (I.e. if your body requires 2500 calories per day, then eat 2500 calories to maintain)

    Where the heckaroonie is the OP?? He hasn't responded in months!

    I guess the poor lad withered away...
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  3. #33  
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    Body building is an art form, it will takes years and years to achieve any major goal.
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  4. #34  
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    Quote Originally Posted by sublime80220 View Post
    I weigh 140-145lbs and I'm 6 feet tall. I always work out just to stay fit. I go running do abs, chest and arms. But I never gain weight. I drink a protein shake everyday after I work out (the powdered kind). I get a banana peanut butter and milk and blend it in the shake. I eat 2 meals a day with snacks in between.
    I really would like to get to 160lbs ideally but my weight just wont go up at all.

    I eat a lot of steak and chicken. I'm thinking about maybe doing muscle milk and protein bars too but I don't want to over do my body.

    What are some good ways to gain good weight quick and easy? My friends told me to stop running but I don't run far I do a mile thats it and its more like a job then running.

    I usually message GoPre for stuff like this but I haven't seen him on in a while.
    I just signed up on these forums and felt surprised to find this section, but it makes sense, most of us gamers do struggle to put on weight (not all, but most). What you're going through is something I struggled with a long time. I work as a personal trainer and after graduating college did nothing but study for fitness and corrective exercise. Thus, what I am about to share with you is NOT for reinforcing healthy, functional movement patterns primarily.

    When you do workout, focus on form more than anything. What often feels "right" only feels that way because it's how our body's choose the path of least resistance to complete a motion. Emphasis on form will help you activate the prime movers for your bulking exercises. First here's the checkpoints to be aware of. After these 3 basic checkpoints, I'll list some nutrition tips.

    For pushing motions, form is important to activate the prime movers which will be your pecs and tri's. Checkpoints will be to see if you're over arching your back (as if the pad was hot as hell and you raised your body into an arch to get off it), if your shoulders point forward (this emphasizes anterior deltoids and rotator cuff muscles), and if your shoulders raise towards your neck (sympathetic tension from "trying" too hard to life weight that's too heavy).

    For pulling motions, check to see if your shoulders point down and forward when pulling. This means pecs are too tight and our posterior deltoid, rhombos, and mid trapezius are under active/weak. The biggest indicator is if the head of our humerus (the very top art of our arm where it connects with the shoulder join) moves forward on the pulling motion instead of remaining in place. Next check if your head juts forward and if your elevate your shoulders. Correct that motion if it's an issue by visualizing that you're tucking your scapula into your back pockets (your wings) and pulling your shoulders down and back from your ears.

    For pull ups, go slow, and if you can only hang there while maintaining good form, please do just that. You'll get bigger and more ripped by focusing on form instead of quantity of exercise.

    Lastly is squats and deadlifts. Check if your toes poke out and if either your knees point inwards or outwards. Most of us gamers do a lot of sitting with keeps our hips flexed over a long time. When those get tight, our lower back arches too much and we load our squats with our quads. We want the weight distrubuted first in our glutes with our quads as the synergists, not the prime movers.

    For bulking, I cannot emphasize enough how important squats and deadlilfts are. There's a lot more detail I would like to share and would be happy to do so. What would help is if you all asked about places where I left some information missing or are curious about more details etc.

    For nutrition, I tried a few different weight gainers. Most did not digest well (I'll spare details) and I finally found one after trying about 5 or 6 that 1) is 1200 calories per serving 2) not loaded with sugar and 3) digests with ease. It's called serious mass and it's by optimum nutrition (who by the way I am not affiliated with, not plugging this :P). Price search on the web. For caloric intake you've got to 1) workout a different group every day and 2) eat 5000 calories MINIMUM. Protein isn't as important as carbohydrates.

    Carbs after your workout are very important because our body seeks to replenish ENERGY not protein. The misconception that we must repair our muscles with protein right after a workout is right in the sense that we do need to repair our muscles, but our body wants to replenish energy before it gets around to doing that. So have your protein before your workout and bring a meal or supplement with a lot of carbs in it for immediately after your workout.

    Since I specialize in corrective and functional movement exercise, what I'm about to tell you contradicts all of that. It's old school bodybuilding stuff that works for hard gainers like you and me.
    Bench, dumbell press, cables, stability core day 1
    squats, deadlifts, foam roller day 2
    pull-ups, barbell curls, seated rows with a cable or squat + rows day 3
    rest
    repeat

    Choose a weight that allows you to do 15 reps your first set and try to do 4 to 5 sets without sacrificing your form, any weight, even if it's super light weight just as long as you don't do anything that will cause injury by jerking your body around. The first 4 weeks you won't see results. Weeks 4-8 things get weird and your clothes will feel a lot tighter which is what we're going for. Please ask questions for any details I left out because I know there's a lot missing from re-reading this. Best of luck!
    OTTER, Z3CH and Riamu like this.
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  5. #35  
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    Quote Originally Posted by Axelle View Post
    I just signed up on these forums and felt surprised to find this section, but it makes sense, most of us gamers do struggle to put on weight (not all, but most). What you're going through is something I struggled with a long time. I work as a personal trainer and after graduating college did nothing but study for fitness and corrective exercise. Thus, what I am about to share with you is NOT for reinforcing healthy, functional movement patterns primarily.

    When you do workout, focus on form more than anything. What often feels "right" only feels that way because it's how our body's choose the path of least resistance to complete a motion. Emphasis on form will help you activate the prime movers for your bulking exercises. First here's the checkpoints to be aware of. After these 3 basic checkpoints, I'll list some nutrition tips.

    For pushing motions, form is important to activate the prime movers which will be your pecs and tri's. Checkpoints will be to see if you're over arching your back (as if the pad was hot as hell and you raised your body into an arch to get off it), if your shoulders point forward (this emphasizes anterior deltoids and rotator cuff muscles), and if your shoulders raise towards your neck (sympathetic tension from "trying" too hard to life weight that's too heavy).

    For pulling motions, check to see if your shoulders point down and forward when pulling. This means pecs are too tight and our posterior deltoid, rhombos, and mid trapezius are under active/weak. The biggest indicator is if the head of our humerus (the very top art of our arm where it connects with the shoulder join) moves forward on the pulling motion instead of remaining in place. Next check if your head juts forward and if your elevate your shoulders. Correct that motion if it's an issue by visualizing that you're tucking your scapula into your back pockets (your wings) and pulling your shoulders down and back from your ears.

    For pull ups, go slow, and if you can only hang there while maintaining good form, please do just that. You'll get bigger and more ripped by focusing on form instead of quantity of exercise.

    Lastly is squats and deadlifts. Check if your toes poke out and if either your knees point inwards or outwards. Most of us gamers do a lot of sitting with keeps our hips flexed over a long time. When those get tight, our lower back arches too much and we load our squats with our quads. We want the weight distrubuted first in our glutes with our quads as the synergists, not the prime movers.

    For bulking, I cannot emphasize enough how important squats and deadlilfts are. There's a lot more detail I would like to share and would be happy to do so. What would help is if you all asked about places where I left some information missing or are curious about more details etc.

    For nutrition, I tried a few different weight gainers. Most did not digest well (I'll spare details) and I finally found one after trying about 5 or 6 that 1) is 1200 calories per serving 2) not loaded with sugar and 3) digests with ease. It's called serious mass and it's by optimum nutrition (who by the way I am not affiliated with, not plugging this :P). Price search on the web. For caloric intake you've got to 1) workout a different group every day and 2) eat 5000 calories MINIMUM. Protein isn't as important as carbohydrates.

    Carbs after your workout are very important because our body seeks to replenish ENERGY not protein. The misconception that we must repair our muscles with protein right after a workout is right in the sense that we do need to repair our muscles, but our body wants to replenish energy before it gets around to doing that. So have your protein before your workout and bring a meal or supplement with a lot of carbs in it for immediately after your workout.

    Since I specialize in corrective and functional movement exercise, what I'm about to tell you contradicts all of that. It's old school bodybuilding stuff that works for hard gainers like you and me.
    Bench, dumbell press, cables, stability core day 1
    squats, deadlifts, foam roller day 2
    pull-ups, barbell curls, seated rows with a cable or squat + rows day 3
    rest
    repeat

    Choose a weight that allows you to do 15 reps your first set and try to do 4 to 5 sets without sacrificing your form, any weight, even if it's super light weight just as long as you don't do anything that will cause injury by jerking your body around. The first 4 weeks you won't see results. Weeks 4-8 things get weird and your clothes will feel a lot tighter which is what we're going for. Please ask questions for any details I left out because I know there's a lot missing from re-reading this. Best of luck!
    You should make a thread and ask for it to be pinned, right there is the absolute ins and outs all you need to know to gain a better physique. Good job bro..
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  6. #36  
    Full Member xxTheDoctorxx's Avatar
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    Quote Originally Posted by Axelle View Post
    I just signed up on these forums and felt surprised to find this section, but it makes sense, most of us gamers do struggle to put on weight (not all, but most). What you're going through is something I struggled with a long time. I work as a personal trainer and after graduating college did nothing but study for fitness and corrective exercise. Thus, what I am about to share with you is NOT for reinforcing healthy, functional movement patterns primarily.

    When you do workout, focus on form more than anything. What often feels "right" only feels that way because it's how our body's choose the path of least resistance to complete a motion. Emphasis on form will help you activate the prime movers for your bulking exercises. First here's the checkpoints to be aware of. After these 3 basic checkpoints, I'll list some nutrition tips.

    For pushing motions, form is important to activate the prime movers which will be your pecs and tri's. Checkpoints will be to see if you're over arching your back (as if the pad was hot as hell and you raised your body into an arch to get off it), if your shoulders point forward (this emphasizes anterior deltoids and rotator cuff muscles), and if your shoulders raise towards your neck (sympathetic tension from "trying" too hard to life weight that's too heavy).

    For pulling motions, check to see if your shoulders point down and forward when pulling. This means pecs are too tight and our posterior deltoid, rhombos, and mid trapezius are under active/weak. The biggest indicator is if the head of our humerus (the very top art of our arm where it connects with the shoulder join) moves forward on the pulling motion instead of remaining in place. Next check if your head juts forward and if your elevate your shoulders. Correct that motion if it's an issue by visualizing that you're tucking your scapula into your back pockets (your wings) and pulling your shoulders down and back from your ears.

    For pull ups, go slow, and if you can only hang there while maintaining good form, please do just that. You'll get bigger and more ripped by focusing on form instead of quantity of exercise.

    Lastly is squats and deadlifts. Check if your toes poke out and if either your knees point inwards or outwards. Most of us gamers do a lot of sitting with keeps our hips flexed over a long time. When those get tight, our lower back arches too much and we load our squats with our quads. We want the weight distrubuted first in our glutes with our quads as the synergists, not the prime movers.

    For bulking, I cannot emphasize enough how important squats and deadlilfts are. There's a lot more detail I would like to share and would be happy to do so. What would help is if you all asked about places where I left some information missing or are curious about more details etc.

    For nutrition, I tried a few different weight gainers. Most did not digest well (I'll spare details) and I finally found one after trying about 5 or 6 that 1) is 1200 calories per serving 2) not loaded with sugar and 3) digests with ease. It's called serious mass and it's by optimum nutrition (who by the way I am not affiliated with, not plugging this :P). Price search on the web. For caloric intake you've got to 1) workout a different group every day and 2) eat 5000 calories MINIMUM. Protein isn't as important as carbohydrates.

    Carbs after your workout are very important because our body seeks to replenish ENERGY not protein. The misconception that we must repair our muscles with protein right after a workout is right in the sense that we do need to repair our muscles, but our body wants to replenish energy before it gets around to doing that. So have your protein before your workout and bring a meal or supplement with a lot of carbs in it for immediately after your workout.

    Since I specialize in corrective and functional movement exercise, what I'm about to tell you contradicts all of that. It's old school bodybuilding stuff that works for hard gainers like you and me.
    Bench, dumbell press, cables, stability core day 1
    squats, deadlifts, foam roller day 2
    pull-ups, barbell curls, seated rows with a cable or squat + rows day 3
    rest
    repeat

    Choose a weight that allows you to do 15 reps your first set and try to do 4 to 5 sets without sacrificing your form, any weight, even if it's super light weight just as long as you don't do anything that will cause injury by jerking your body around. The first 4 weeks you won't see results. Weeks 4-8 things get weird and your clothes will feel a lot tighter which is what we're going for. Please ask questions for any details I left out because I know there's a lot missing from re-reading this. Best of luck!
    Mods, let's combine, my, pre's, and this guys posts and sticky it- let's call it the "incredible bulk" page!
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  7. #37  
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    I'm also skinny, and i'm eating alot and healty but nothing changed.
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  8. #38  
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    Quote Originally Posted by alphagirl View Post
    I'm also skinny, and i'm eating alot and healty but nothing changed.
    Umm, im gonna be ridiculous and/or sexist (if your user name is accurate) and say that you're a girl and you should stay skinny because self-loathing and white castle are both unbecoming for a lady.
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  9. #39  
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    Quote Originally Posted by xxTheDoctorxx View Post
    This kid needs to get banned for this ridiculous comment.
    you should call urself the hateDoctor
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  10. #40  
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    Man i've had the same problems for years. I truely do hate when people point out how slender I am or how my eyes seem to have sunken in my head, waisting away. I'm 25, 6'4 and 168. Since leaving H.S. over 7 years ago i've only put on maybe 25-30 pounds. I know people say eat, duh, but it's really fricking hard to devour all these meals, now when i was 11-13 no problem but i can barely finish a plate some time. Looking for some sort of feedback, thanks. Oh also i've never understood why people want to make fun of those who want to gain weight, why is that.
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  11. #41  
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    slow down on the excercise up the calories= more weight for the high metabolism have same problem man
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  12. #42  
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    true, but i need a simple routine to start from, know of any.
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Sick of being Skinny