Serious Weight Gain Assistance
- 01-01-2009, 12:37 AM
Serious Weight Gain Assistance
I know you guys probably hear this sort of rambling A LOT so I’ll apologize in advance for further intoxicating you.
Here it is in a nutshell: I am a tiny, skinny, underweight, little person and quite frankly I am sick and f'ing tired of it. I’m 23 years old (soon to be 24), a college graduate, and I’m 5’6” and 118 pounds at this morning’s measure. I have bounced around in the 110-120 pound range since junior high school and I show no signs of leaving it. I’m so tiny that my friends have affectionately named me “Pip,” as in pip-squeak. I laugh it off, but deep down I want to strangle them for it. But I’m quite sure my 14 year old brother could break out of my strangle hold.
Before anyone even thinks genetics, I’ll quell the discussion. My family is actually normal. My dad is 6’2” and about 210 pounds with an athletic build. My older brother (26) is 6’1” and 190 pounds with a very athletic build. My younger brother (14) is 5’3” and 101 pounds (it’s downright f'ing embarrassing that he almost weighs as much as I do). Even my family makes fun of me. Somehow I got the screwing.
I don’t eat a lot, but that’s because I simply can’t. I have tried. I have consumed food to the point of actual vomit. I go in spurts where I can hardly eat two meals a day. I want to eat, but the thought of food sometimes makes me want to hurl. So I thought there was something medically wrong with me. Nope – passed all of my blood work and tests. My doctor thinks I’m joking when I tell him my eating horror stories. He has not been much help. All he does is tell me to eat. Thanks dickhead.
I thought about joining a gym, but the thought of being in there with other people out-lifting me in such drastic ways terrifies me. I’m embarrassed of my body so the public gym is about the last place I want to be. I even think a personal trainer would make fun of me. I’ve started to get very nasty about it too. When people tell me I’m too skinny, I usually tell them they are too fat (and I then catch hell for it – why is it any different for me to be called skinny?).
I don’t have drastic goals. I just want to look normal. I’d like to get myself up to around 160 pounds which to some of you on here is probably still “pip-squeak.” But 40 pounds for me would be a damn godsend. I’m about ready to try anything. I even considered taking the juice.
God I hope someone can help me here. It’s getting to the point where I am nearly ready to be diagnosed with clinical depression. It’s starting to affect my friendships, family relationships, and work. What do I need to do guys?
- 01-01-2009, 02:29 AM
ive been 5'9 at 120-135 lbs for a while. One thing i can tell you in order to gain weight you have to eatttt!! 2 meals a day just istnt gonna do it buddy..theres a few appetite stimulators out there never used any but you can give it a try...another thing is to sign up for the gymm. who care what other people think they probably started out just as small as you are too. i see people at the gym skinnier than me n see them try so hard and its funny but ive been in that position before so i know how it feels. theres this one guy at the gymm very skinny hes been goin for the past 3 months and ive noticed him make lots of progress. he walks around with a sheet with his daily excersices and writes what he does. pretty much you have to start somewhere.....even if your considering juice you would still have to go to the gym and work out...dont worry about the amount of weight your doing just focus on proper form and youll see results. you could consider epi which is what im currently on but i would reccommend that at least 6-12 months into your training...so far ive gained 8 lbs in 3 weeks but if you are planing on using epi please do the research on the site because its more than just popping a few pills and working out...you need a proper post cycle and much more...everything in short
EAT EAT EAT
Start Training Hard!!
Drink Protien At Lease 120g a day
Creatine After Working Out
And you should see great results naturally
- 01-01-2009, 08:14 AM
There is a lot to be said about this topic. I would strongly advise you to check out this write-up that suncloud was nice enough to post. He also has some pretty impressive pictures that show it is possible for a skinny guy to add some mass. I've gained around 11 pounds in the past few months and it was hard but you just have to be focued on your goal. Always have food available.
01-01-2009, 09:42 AM
"Admit that you are under-eating!"
"I don't feel sorry for those who lack the discipline to eat more"
"I don't believe you if you tell me you can't eat more than you're eating now"
"You must not excuse yourself from eating what you are supposed to when you are supposed to"
"Carry mayo with you and add lots of it to everything"
"Dip potato chips in honey"
"Always have a jar of peanuts in your car"
"It takes less than 50 seconds to eat two candy bars"
"Never drink any fluids that don't have calories"
"Above all, you must accept the inarguable fact that you must put more food into your mouth"
"Remember - If you want to beat the man, you've gotta out-eat the man!"
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
01-01-2009, 11:05 AM
I got all you guys beat. When I graduated HS I was 6'0 135lbs. The only thing I can tell you is that you better learn to get intimate (not literally please) with your food, because you wont gain without it. Not saying you were considering it, but steroids aren't the answer either. You can't gain without food period.
01-01-2009, 01:27 PM
thanks planetfuzz! here's the link, which i hope helps you out a ton.
Gaining mass in a nutshell (a big nutshell)
as far as your eating problems, you could do a couple things.
1 - eat less food, more often. instead of 2 meals per day, try 2 small meals (like one sandwich) and 3 snacks throughout the day.
2 - ask your doctor if your lack of eating/appetite makes you a candidate for Marinol.
01-01-2009, 04:59 PM
01-01-2009, 08:34 PM
01-02-2009, 07:25 AM
01-02-2009, 09:12 AM
I can tell that you're very passionate about this, that being a good thing. However, you have to first learn to not be so hard on yourself. Very, very few people are entirely happy with their physiques so you must first be grateful for what you do have. It's very difficult to change things when you're only focusing on the negative aspects of the situation. It's good to let that frustration fuel your motivation but you can't let it control you.
As far as the training and diet is concerned, don't worry about looking like a fool in front of people working out. What I've always said is that the serious trainees who are worthy of criticizing you (for better or worse) are too busy in the gym to even notice you're there and the rest of the people probably don't know any more than you do. Go in and get the work done for YOURSELF. Listen to some music and tune in to what you're doing, don't even look around at anyone else.
The main thing I would suggest as far as the diet is concerned is that you have to find a way to eat much more frequently. I don't have a big appetite myself and I've always found it very difficult to get all my calories in (I'm getting in around 4600 daily right now). The majority of those are clean calories too. It's amazing how much healthier and energetic you feel just eating clean foods. The only way I can do it is to eat six moderate sized meals spread throughout the day and they eat very small meals literally every hour on the hour. If I'm going to be gone for a while I figure out how much I need within that time frame and pack the food with me. Get yourself a good vitamin and drink plenty of water too.
Basically it's just organization and determination. Nothing is impossible and one thing that you've already got over a lot of people is the amount of passion and serious effort you seem to want to put in to this, so get to it! Best of luck.
01-02-2009, 09:21 AM
easy tip for some extra cals - buy bulk coconut oil, and try eating 2-3 tablespoons at the end of each meal. alternately, buy natural peanut butter and use that as a snack. its calorically dense, and healthy. 3tbsp of coconut oil is around 400 calories, and its not hard to put down at all.
01-02-2009, 10:45 PM
I was in the same situation less than a year ago. I'm 20, 5'6" and was sitting around 117-120 about 9 months ago (19 then). I've lifted for a couple years but didn't lift right or eat right so I didn't gain any size. I took a 3 month break (and lost most of my muscle mass), and when i got back into lifting I did it right and ate right. Within a couple month I gained a solid 10 pounds. If your worried about being outlifted and such, join a 24 hour gym and go late at night when no one is there. That's what I did. I also had the same problem with eating. You just have to keep eating. Your body will get used to it and you can eat more and more, you're basically weening (if that's the right word) yourself to eat more food. As a new lifter (presuming you are new to it) mass should come fairly quick. Also, you should supplement. Creatine, multivitamin, protein, and a preworkout all work for me. Maybe try a test booster like testostrogrowHP, I've made gains off of that when I did a short cycle on it. It's said that test levels are peak around the 20 year point, but I've read that a deficiency in puberty could lead to low test levels. I think that's the case for me. Now I'm sitting at 135, give or take, and I can rep 90lb dumbells on flat bench for a good set of 8. I can do dips with 3 45lb plates strapped to my waste for a couple reps, and I can lift 260 on decline for a 1 rep max. Takes a little time but it's all worth it. You'll be outlifting a lot of people soon enough. I used to call people fat when they called me skinny, too.
01-06-2009, 12:01 PM
I too understand where you are coming from Zee. I was stuck at being 6' 150-160 through high school, i couldn't eat enough to put on weight. I ended up joining the marine corps, and i have to say all that running really hurt my chances of putting on pounds, until i got into lifting with some of the monsters in my platoon. I found out for years the way i had been lifting was a waste of my time, and that while i was eating alot of food (alot of it crap) i wasn't consuming enough protein. After a few months of a new regimine i bumped up to 180. At first getting used to the taste and texture of protein shakes sucked... But get used to pounding those down and you will be happy you stuck with it. Another thing to deal with is working out being a lanky skinny individual while being surrounded by genetic freaks... if you can put it out of your head and focus you'll go far. I swear working out with guys lifting twice as much as me helped push me to improve. The end result was going to Iraq and dropping back down to 170 ( probably due to the intial heat shock and small pox vaccine sickness), but after 7 months there in 120 degree heat i managed to come home at 200 lbs even. I credit it to Protein, eating a ton, hard work, and help from the experienced guys around me. I tried NO2 which i feel helped a good deal, and i also used creatine ( don't know how i feel about it). Don't give up, i know you have tried before but look at it as a new start . Oh and one more thing, once you achieve your goals maintain Them!! ha ha I'm 190 now and not in the best shape, once i came home from the sand box i remembered how much I loved beer and women.... Now i have the fun task of losing BF and rebuilding.
Best of luck Zee
01-06-2009, 09:27 PM
I think he knows he needs to eat more, he wants advice on how to do it. Take it from someone who was 5'11" 130, the way to do it is to eat calorie dense foods like starchy carbs and healthy fats. Also, drink your calories. You can make a shake with 350 calories that won't fill you up, so you can keep drinking them every 2 hrs. Sip it over 30 minutes because if you drink it too fast your blood sugar will spike.
01-06-2009, 09:57 PM
These guys have all got it with the eating, even if you did juice you would gain nothing without the food, that's all you need! You're honestly not in that bad of a spot thought bro, my guess, the way it sounds if you pounded food all day you could could get those 40lb's, and probably still be incredibly lean once you've got there.
As for being afraid of a public gym, I can understand the fear, but your not lifting in a high school gym anymore bro - I think if anything you'll find that the bigger guys in the gym will be more than willing to help you out, after all, none of them started out were they are today!
01-07-2009, 02:35 AM
I used to be real thin as well. I am about 6'1 and I weighed 150 pounds in high school. I bulked up to 165 a year later, and stopped lifting entirely in college. A year after I graduated, I had a bit of a drinking problem and fell to 150 pounds. I went through a difficult time and forced myself to eat right, stop drinking and to hit the gym.
When you are small and feel weak, the gym can be an intimidating place. But just shut everyone else out and focus on you. You and your goals are what is important.
If you are dealing with depression issues and considering medication, I would strongly encourage you to discuss Remeron (generic is Mirzapatine) with your doctor. It isn't an SSRI drug (these can destroy your appetite). They rarely prescribe Remeron because its mecahnism of action increases your appetite and most depressed people eat as a result of depression and don't want to gain any additional weight. It may even be an anti-catabolic drug. It is a mild anti-depressant / anti-anxiety without the SSRI sides, it will increase your appetite, and you will gain weight even at the lowest prescribed dose. You will feel tired for the first week or so until you are used to it but this wears off quickly. Doctors are very quick to prescribe Paxil or Zoloft, but these SSRI's can have really noticeable sides (no appetite, no sex drive). A friend of mine actually became very unstable when he was on Paxil.
Slowly increase the amount of food you eat each week. If you overload all at once, you are going to feel sick so increase it gradually. It will take time, but you will gain. The food fuels growth and lifting weights triggers it. Exercising regularly will likely increase your appetite as well. Your body will demand more food and you will feel it telling you so. Success at weight training is like success in school. Half the battle is getting yourself to go, and the other half is doing the work.
Good luck to you - everyone is here to help and we all started someplace.
01-07-2009, 02:40 AM
Oh, and don't use steroids. They aren't a quick fix and will hurt you if you aren't in great shape first. Most guys who are successful with steroids built a solid foundation first and were in great physical shape. When I was in your situation, I too was tempted to use them.
I went from 150 to my current weight of 200 pounds and I have done it naturally.
01-09-2009, 02:08 AM
I don't have enough posts to PM for some reason? I guess everyone can read this then.
Originally Posted by suncloud
I have not started a regular gym schedule yet. It is my understanding that going to the gym does virtually no good if your diet is all screwed to hell. I felt like it was more urgent to get my diet under control before regularly weight training. Iím also still trying to battle between training at home or at a gym. Like I originally said, the thought of going to a gym downright petrifies me. Money is not an issue for me, so I donít mind purchasing the necessary equipment needed to train at home. I have a large spare room with absolutely nothing in it but dust particles.
I seem to maintain weight consuming approximately 3700 calories. If I consume less than 3700 regularly, I tend to lose weight. These are just basic estimates. My metabolism is absolutely off the wall.
I have tried structuring a diet that consists of a ton of calories and protein but with a lot of it being from liquids. Is that bad? Iíve tested it the past 2 days and Iím doing well. I took some of your ideas, string cheese being most noticeable. I love that stuff and never knew it. I am drinking a lot of milk now Ė a full gallon yesterday. I bought a bunch of natural peanut butter and I love it (especially with bananas). I am eating it by the tablespoon. I also took the advice from another member and bought some natural coconut oil. I was surprised that I actually enjoy the taste and Iím adding it to shakes along with downing it straight up for a quick caloric boost. Iím also getting 8.5 hours of sleep now, 2 more than I used to (tonight Iíll get more since I have the day off tomorrow).
Well, Iíll give you something to actually look at. This is exactly what I consumed yesterday and today.
Breakfast Ė 1846 Calories // 108 grams of Protein (6:30am)
2 Cups of Oatmeal
2 Slices of Whole Wheat bread
(Shake) 2 Scoops of 100% Whey Protein
(Shake) 4 Tablespoons of natural Peanut Butter
(Shake) 3 Cups of Whole Milk
(Shake) 2 Tablespoons of Coconut Oil
Snack Ė 931 Calories // 37.5 grams of Protein (8:30am)
1 Large Banana
1 Packet of Planters Trail Mix
2 Tablespoons of natural Peanut Butter
3 Cups of Whole Milk
Snack Ė 530 Calories // 31 grams of Protein (10:30am)
1 Stick of String Cheese
3 Cups of Whole Milk
Lunch Ė 1088 Calories // 41.2 grams of Protein (12:30pm)
(Sandwich) 2 Slices of Whole Wheat bread
(Sandwich) 2 Tablespoons of natural Peanut Butter
1 Double Cheeseburger
2 Medium Carrots (add virtually no calories but I need more veges)
2 Tablespoons of coconut oil (downed straight after lunch)
**I drink a bottle of water with lunch
Snack Ė 740 Calories // 39 grams of Protein (2:30pm)
1 Stick of String Cheese
2 Tablespoons of natural peanut butter
3 Cups of Whole Milk
Snack Ė 121 Calories // 1.5 grams of Protein (4:30pm)
1 Large Banana
Dinner Ė 910 Calories // 39.2 grams of Protein (6:30pm)
2 Cups of enriched Spaghetti w/ added salt
3 Tablespoons of Grated Parmesan Cheese
2 Slices of Whole Wheat bread
2 Tablespoons of coconut oil (downed straight after dinner)
Snack Ė 411 Calories // 16.5 grams of Protein (8:30pm)
1 Stick of String Cheese
1 Large Banana
2 Tablespoons of natural peanut butter
Before Bed Ė 450 Calories // 24 grams of Protein (10:00pm)
3 Cups of whole milk
By my calculations (and I know they are rough estimates), that has me at 7027 Calories consumed today with 338 grams of Protein. I did this with relative ease actually because I maintained small portions throughout the day which is something I havenít tried before. Am I consuming too many calories? Am I going to blow up? Iím not completely worried about some fat being packed on (I could surely use it).
As far as a pre and post workout diet schedule, I havenít really designed one yet. I plan on working out 3 days a week only but trying to make those sessions intense, but obviously starting out slow. I want to start working out next week on Monday.
Iíd appreciate ANY advice you have me. If something is off the wall terrible in the diet, please, by all means tell me so I stop. Additionally, if you have any ideas for what I could do for pre and post workout protein/calorie/carb boosts, feel free to add them. Actually, Iíll take ANY advice you have for me about anything. Thanks again for your assistance. I wish I could pay you.
01-09-2009, 10:53 AM
first off.... wow.
if you can eat that many calories at 118 lbs, more power to you. 3700 calories for maintenance is really high, even for an ectomorph.
if you can stomach 7k calories, and aren't too worried about fat gain, that's awesome. personally, its a bit much IMO, but again, you're bulking, an ecto, and don't care much about fat gain.
other than that - rock on, and good luck!
as far as pre/post workout, it would really depend on what time you work out, and what you eat around it. many people do granola + protein pre workout, and protein + rice cakes/white bread post workout. just adjust your meals around it. based on your caloric intake, you don't need to go crazy with pre/post workout shakes. again, glad to help, and feel free to PM me or write back in this page if you need anything.
01-09-2009, 01:01 PM
Man, that looks to be a lot! One thing I'll suggest is that you look into "complete proteins." All proteins, with the exception of meat, dairy, and eggs, are incomplete. You need to combine them to make complete/absorbent proteins.
i.e. beans and rice
beans and corn
nuts and seeds
bread and peanut butter
01-09-2009, 08:02 PM
I really don't feel like I'm eating a lot. I think it has to do mostly with the change I have made in my liquid diet. I haven't had a soda or glass of tea in 4 days now (I dumped the remaining soda down the drain). My milk intake has been high but I'm finding that I like the stuff when I once thought I hated it. I'm also drinking 2-3 bottles of water a day.
Should I scale back on the calories? I mean, like I said originally, I'm not worried AT ALL about a little fat being packed on. I surely could use it. And even if I do gain a little fat on the side, I'm still going to be thin. My goal is only 160 and I don't consider that very whale-like.
I'm ready to get in the gym though. I'm most excited about some of the results that may come from that. Now I'm just trying to weigh the gym versus home gym options.
01-09-2009, 11:45 PM
well, as you probably already know, if you start getting a little fatter than you'd like, just scale back on the calories
01-10-2009, 12:17 AM
Breaking those meals down into smaller portions are the key to your success. Ive went through the exact problems of not being able to get those high amount of calories in per day. One thing you'll learn real quick is your body wont let you start taking in 5k a day without first priming it for that caloric need. Start off the first week with 6-8 smaller portioned high protein meals around 3k calories. The following weeks start adding more food/calories till your body starts processing correctly. Theres alot of great info onthis site and alot of very knowledgable members, theres no doubt you can reach your goals if your ready to give it a 100%. Good luck buddy
01-10-2009, 12:22 AM
01-10-2009, 05:15 PM
Thanks again guys for all your help.
I weighed myself on Monday and I was 118.3 pounds. I weighed myself this morning and I was 122.8 pounds. Is that unhealthy gain or is this expected given the drastic change in diet?
01-10-2009, 10:37 PM
01-10-2009, 10:40 PM
that's some seriously fast weight gain, and most of it has to be either water bloat or fat. 2-3 lbs per month of muscle is about the most you can do natural.
01-10-2009, 10:57 PM
01-11-2009, 11:57 AM
01-11-2009, 12:20 PM
01-11-2009, 01:03 PM
So what would need to be ajusted to make this low fat, but still have at least 4000 calories. Iwas thinking maybe non fat milk instead of whole milk, then get rid of the cheese burgers and sandwiches. Myabe not so many meals, cut it down to 5 or 6, then not so much peanut butter.
01-11-2009, 05:08 PM
If you are under-weight for your frame right now, I think you can attain 160 relatively quickly. Once you get into a good workout routine, you will probably pick up a quick 10-15 pounds over the next 8-12 weeks. Before you know it, you will be pushing your goals past that mark.
I think you would do best in a gym personally. You will have much more access to different equipment. As far as your diet, increase your calories incrementally so you can acclimate your body to it. Regardless of how you feel about your diet, make sure you hit the gym. It will stimulate your appetite and keep you focused on going consistently.
I think you will get great results on 4000-4500 calories a day. Avoid bad foods like fast food and especially soda. Limit your intake of high fructose corn syrup and don't eat anything with Hydrogenated oils or MSG derivatives. I firmly believe that your metabolism and cellular function improves in efficiency once you flush these substances out of your body.
You might do a training log on here to track your progress. I would be interested in seeing how you progress. Good luck.
01-11-2009, 05:29 PM
to make it lower calorie, skimp on the saturated fat, polyunsaturated, etc. - skim milk as you mentioned, 96% lean beef, low fat cheese for burgers, etc.
trans fat is still the devil - not good for anyone.
01-11-2009, 06:03 PM
01-13-2009, 12:47 PM
01-21-2009, 12:34 PM
It's been 10 days since I have weighed myself. I just did this morning. I've also been working out in a gym with a personal trainer for 9 days now.
I'm still gaining weight rather rapidly. I'm up to 127 pounds. That's 9 pounds in a span of only a couple of weeks. I have scaled back a bit on my caloric intake. I'm down to about 6900 a day now.
I guess the only question I have at this point is - is it bad to have a good portion of your calories coming in liquid form? I'm drinking A LOT of milk these days. Thanks.
01-21-2009, 12:39 PM
01-21-2009, 04:19 PM
01-21-2009, 04:41 PM
Congrats! I was in the same boat - a few pounds lighter - most of my life. I wish I'd have started earlier, like you are. I've gained a bit too much fat for my liking lately and will be attempting my first fat loss!
Boards like this have helped a lot. Concentrating on compound movements, strengthening the core, good recipes and just helping to stay motivated.
Keep it up!
01-21-2009, 07:56 PM
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