Please help bulking- very underweight gained 10 pounds this month

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  1. Yeah with that weight, I'd suggest eating McDonald's aswell. Dirty that ahit up, and get some ****en weight! Quit cardio, and eat a lot more crap. No more low fat! Go with more fat!


  2. I need to keep my bodyfat percentage low whilst gaining, I'm not sure what it is currenty since I gained 15 pounds in 2 weeks, most of this will probably be fat, which could mean I'm only 127 pounds, but have potentially 12% bodyfat(still low). Eating junk food will just add fat, the idea is to get bigger and stronger (with a moderate fat increase).
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  3. You don't need to keep your bodyfat low right now, you need to gain some weight. If you put on 15lbs in two weeks, you'd be lucky if 20% of that weight gain came in muscle. With your metabolism, you'll get the fat off.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  4. Dont tone up. Put on some muscle! Only do 20 mins of cardio twice a week-max...if any at all. However, if you dont want to get fat, dont go for quick weight gain, although it may be what you want right now. Aim For for 2.2 pounds a month. It will be lean, and slow, but in a year you'll have put on over 24 pounds, most of it lean.

    Aim to only eat a 300 calorie surplus and you should be good.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  5. Ok thanks very much Docmattic- I'd like a steady gain- I don't mind putting on some fat (which I've done) but want to minimise it. My abdomen is now a little flabby (as seen in the phtos added yesterday) and I don't want to store large amounts of belly fat (I used to be "skinny fat" i.e 120 pounds with 25% bodyfat) so keeping lean is a plan.
    I'm going to try 2500-2600 calories a day to see if I make a more steady gain now.
    Thanks
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  6. Quote Originally Posted by coolguy1993 View Post
    Ok thanks very much Docmattic- I'd like a steady gain- I don't mind putting on some fat (which I've done) but want to minimise it. My abdomen is now a little flabby (as seen in the phtos added yesterday) and I don't want to store large amounts of belly fat (I used to be "skinny fat" i.e 120 pounds with 25% bodyfat) so keeping lean is a plan.
    I'm going to try 2500-2600 calories a day to see if I make a more steady gain now.
    Thanks
    Yeah, just aim for half a pound a week and you will be slow gaining with minimal bodyfat. Of course you will probably gain some fat but nothing excessive. I am going to try to gain like this this year so i dont have to cut for as long come spring. The way i see it the more time you'r not cutting is more time you can spend growing.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  7. ok cool! Thanks, I haven't measured my bodyfay percentage yet, but it was at 6.3% when I weighed 51.5kg (113 pounds), but its definately a lot higher now I'm at 57.5 (127.5 pounds). My abdomen looks a bit flabby so I want to try and get rid of this but without cutting.
    Cutting seems a waste of time, and when I've just got back to a healthy weight its the last thing I want to consider. If I increase my muscle mass without gaining fat I'd have both more weight and lower body fat %.

  8. Quote Originally Posted by coolguy1993
    ok cool! Thanks, I haven't measured my bodyfay percentage yet, but it was at 6.3% when I weighed 51.5kg (113 pounds), but its definately a lot higher now I'm at 57.5 (127.5 pounds). My abdomen looks a bit flabby so I want to try and get rid of this but without cutting.
    Cutting seems a waste of time, and when I've just got back to a healthy weight its the last thing I want to consider. If I increase my muscle mass without gaining fat I'd have both more weight and lower body fat %.
    The advice to gain weight healthfully and gradually is good and you should follow it. At the same time, I STRONGLY recommend that you seek help for an eating disorder. Congratulations on your bulking, but you are still at an unhealthy weight and your concern with your 'flabby' abdomen (which looks fine) and with not gaining any fat speaks of disordered thinking.
    You have to get your head right before you can get your body right.

  9. Thank you Scherbs, I never really considered that possibility but I will see a specialist to get checked. Thanks for your concern.
    I'm going to try around 2500 calories with lots of fruit and veg and less carbs and keep exercising and see how I do.
    Thanks very much.

  10. Quote Originally Posted by coolguy1993
    Thank you Scherbs, I never really considered that possibility but I will see a specialist to get checked. Thanks for your concern.
    I'm going to try around 2500 calories with lots of fruit and veg and less carbs and keep exercising and see how I do.
    Thanks very much.
    As someone who has struggled with this in the past, please do this. Your overall health is INFINITELY more important than looking 'cut'.
    You may not appreciate this, but you are not in a place where you can do this by yourself. You need a trained professional to push you in the right directions.

  11. Ok Thanks, I'll let you know how I get on

  12. If i could add a comment. ...

    When i first started lifting i thought i wanted to loose fat. What i found out later was that I really didnt need to loose fat, but just add muscle. The fact i had no muscle made me think i was fat and flabby.

    Looking at your second photo's, if you gained 10 pounds of muscle. I guarantee you would be satisfied with how you look. Your not fat...or flabby. You just dont have a lot of muscle.

    If you look at my avatar, i think my back looks good there and not at all flabby. I guarantee i had at least 5% more bodyfat than you.

    So just gain weight steadily worry about any 'flabbyness' later its really hard when you're trying to achieve two goals at once. So just stick to one achievement at a time.

    If you like i will personally help you with meal plans and workout routines. Pm me if you are interested.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  13. Welcome to the board. It is good to have more people from the UK here.

    First things first, I have been 132lbs at 6' 0" so I have also been very underweight.

    If you were a client this would be a very difficult case to deal with. The problem is not that you can't gain weight (10lbs in a month is what a lot of underweight guys would kill for). The issue is psychological, you said you need to put weight on but immediately said you can't see your top two abs in the same way you used to.

    I looked very similar to you when I was underweight and if you want to put weight on quickly you are inevitably going to lose some definition. It isn't feasible to put on 10lbs of lean muscle every month until you are at your weight.

    I think you need to decide what your real goal is. If you want to put weight on, focus on that. If you want to stay lean and put weight on more slowly then approach it like that and aim for less than 10lbs per month.

    I also think that seeing someone regarding eating disorders would be a good idea. Perhaps not even an eating disorder as much as how you view your own body image.

    I hope this helps. Good luck.

    Ben
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  14. Great advice Ben. OP, I would listen to these guys. They know what they're talking about, a lot of them are the reason I have any idea what I'm doing and are partially responsible for the progress I have seen in both strength and body composition since joining this forum. Good luck in reaching your goals.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  15. Thanks very much guys! Yeah I'm trying to do a lean bulk. I don't think I have an eating disorder, just very image conscious. I don't want to gain 10 pounds per month, so I've been lowering my calorie intake to something hopefully more stable.
    I don't want to be a huge, 140 pounds (I'm 5'8) would be agreat weight with around 10-12% bodyfat and maybe some abs.
    Any tips? Slow bulking seems hard but is what I'm trying to to do but I haven't quite found the right calorie intake to do it slowly (I eat very healthily- my diet consists now of wholegrain (Complex) carbs, lots of protein and lots of fruit and very low saturated fat).
    Training wise I go to gym 4 times (sometimes 5) per week and started a new rooutine now- all the compound lufts covered plus weight machines (Iknow people don't like them but I do free weights too).
    Any more advice? thanks
    I'm not quite sure what my bodyfat% is. I'm meant to get it measured on Wedenesday. I look like 15% from photos but online calculators measure my waist (I wear 26-28" belt and measured 28" with tape) and say 8-10% which I don't look like.

  16. Trust me you are 8%-10%, i can still see vein running down your arms. However, You're very skinny and dont have a lot of muscle mass so it doesn't quite look how you want it too. Bulk lean bulk until you get to 15%. Then think about cutting.
    Work out your maintenance calories and then eat 300 over each day. You'll be sweet!

    If you want to minimse fat gain, eat the majority of your carbs around workouts as well. Half Before, Half after.
    ~Get shredded or die trying! The alphamine chapter~
    http://anabolicminds.com/forum/supplement-reviews-logs/213632-get-shredded-die.html

  17. Awesome man thanks Docmattic- I started a new workout routine and eating like you suggested-I feel really good. I eat carbs at breakfast (oatmeal) a piece of fruit before workout and carbs within 30 minutes of finishing my workout. Other than that I don't eat them except fruit as a snack and 40% of my evening meal (dinner). So I have a nice 40% carbs 30% protein 10% fruit(not counting as carbs) 20% fat
    I'll keep you posted-thanks so much for all your help. All the advice and friendly support is great, thanks!

  18. Hey so I get weighed and bodyfat measured tomorrow so I'll let you know where I'm at, but heres some photos I just took of how I am at the momment.Name:  2012-11-13 19.24.17.jpg
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  19. You truly need to seek help for body dysmorphia. Do you seriously look at your pics and think you need a slow bulk so you don't put too much fat on? That is ridiculous. You don't want wuss carbs like veggies and fruit. You need pasta, tons of oatmeal, sweet potatoes, brown rice, plus of course all the lean proteins. You need to shovel in food like its your job. You don't want to be a huge 140? You are joking right? Anyone who says you need a slow bulk is probably a little on the ectomorph or scrawny side as well. I am seriously saying this to help you out bc it seems that some are just buying into your "I don't wanna be big n fat" deal. Not gonna happen.

    Ps--online body fat calculators are terrible. Calipers with 7 or 9 site measurements, hydrostatic weighing. 2 pretty accurate methods. Calipers are the cheapest and easiest while still being quite accurate and will at least give a good trend

  20. Hey so I got my weight and bodyfat measured today. I'm 128 pounds and have either 7.4% (measured at multiple points by calipers by a proffesional) or 10% (by bioelectrical impedance), I'm not sure about the accuracy of these but either way I'm doing ok.
    Thanks tentarheel for your advice- I'm basically throwing out most of the fruit and upping my complex carbs (I eat oatmeal twice a day anyway) and loads more protein.
    By "huge 140" it was bad grammer, I meant I don't want to be only 140 pounds with 20% bodyfat or anything (i.e fat but only 140 pounds). My target is 140 (around xmas maybe) at 12%, then 150-160 by summer

  21. Quote Originally Posted by coolguy1993
    Hey so I got my weight and bodyfat measured today. I'm 128 pounds and have either 7.4% (measured at multiple points by calipers by a proffesional) or 10% (by bioelectrical impedance), I'm not sure about the accuracy of these but either way I'm doing ok.
    Thanks tentarheel for your advice- I'm basically throwing out most of the fruit and upping my complex carbs (I eat oatmeal twice a day anyway) and loads more protein.
    By "huge 140" it was bad grammer, I meant I don't want to be only 140 pounds with 20% bodyfat or anything (i.e fat but only 140 pounds). My target is 140 (around xmas maybe) at 12%, then 150-160 by summer
    Again, congrats on your gain and your plan.
    I need to emphasize, however the absolute necessity of seeking professional help.
    As someone who has fought through an eating disorder, I can say that your posts reek of disordered thinking. You may have the best and most healthy goals in mind, but you need someone else to keep you honest. You CANNOT DO THIS ALONE.

  22. We all have some issues bro but you shouldnt even bother with watching your weight till you gain another 20-30lbs. What you need is to get a hold of a fantastic nutritionist to give you the nuts and bolts how to eat to maximize growth in regards to your body type.
    Im 6ft and in HS I was 165. Skinny as hell, I started to look ok around 200lbs and looked the way I wanted around 240. So try to get your head around puting some muscle on. My body fat is about the same as it was back then but it took me a lot of time to gain pure muscle.
    So happy eating and lifting!

  23. I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period

  24. Quote Originally Posted by scherbs View Post
    Again, congrats on your gain and your plan.
    I need to emphasize, however the absolute necessity of seeking professional help.
    As someone who has fought through an eating disorder, I can say that your posts reek of disordered thinking. You may have the best and most healthy goals in mind, but you need someone else to keep you honest. You CANNOT DO THIS ALONE.
    Read this again

  25. "I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period"
    "but you need someone else to keep you honest. You CANNOT DO THIS ALONE."
    I have been seing a nutrionist who has been great with me, although I ave yet to seek pyschiatric help-I asked the nutrionist who thinks I have a healthy attitude to food and workout, just poor body image.
    Ok thanks man, I'll eat until I **** like a horse
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