Please help bulking- very underweight gained 10 pounds this month - AnabolicMinds.com

Please help bulking- very underweight gained 10 pounds this month

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    Please help bulking- very underweight gained 10 pounds this month


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Size:  65.8 KBHi well I'm a severely underweeight person who has gained 10 pounds in the last month.
    I have avery longwinded story so you don't need to read all of this.
    I'm a 19 year old male, 5'9 and weigh 113 pounds, or 51.5kg currently-I have gained 10 pounds in the last month- I do weight training 4 times a week.
    On septemeber 21st I weighed 47kg (or 103 pounds) my bmi was 15.5 so since then I hve gained 10 pounds which is probably far too much. I have been assigned an NHS dietition but I don't get to see her until end of November.
    I have changed my workout routine and for the last four weeks I do 4 gym sessions a week. 3 of these consist of 10 minutes of cardio followed 30-40 miunutes of machines (I work legs one day, upper body other, back other etc). I lift the heaviest weight I can and do 2-3 sets on each machine (workouts usually have 15 sets give or take 3 depending on how I feel) and I do 6-10 reps for upper nody and 10-12 reps for lower body. I also do bodypump -a free weight lifting class once a week for 45 minutes.
    My Schedule is: Monday gym, Tuesday gym (work different body parts), Wednesday res, Thursday Bodypump, Friday Gym, weekend rest.
    My diet is the problem as I eat between 3000 and 3500 most days.
    Its very clean (I have seen my uni gym nutritionist):
    a typical day consists of:
    morning: 1 bowl of porridge (oatmeal if your from USA), 1 or 2 bowls of cereal (fruit and fibre [bran flakes with lots of nuts and raisons[) and a banana
    snack- fruit and fibre cereal or a low fat wholegrain fruit bagel with peanut butter
    snack- wholegrain seeded bread toast(no butter) with marmite(yeast extract-high protein low fat), or peanut butter
    lunch- 2 wholegrain bread sandwiches with lean ham (no buuter on sandwich)
    snack- fruit anmd fibre cereal
    snack-low fat yoghurt
    Dinner-Marks ans Spencers chicken kiev (cheese and red onion)
    Home made pasta: (made with) penne, tin of condensed mushroom soup, mushrooms
    snack-low fat yoghurt
    snack-bagel or wholegrain seeded toast with peanut butter

    I add in whey protein shakes ocasionly and today I pigged out and ate a 200g (0.4 pounds) bag of whole almonds today as a snack.

    I'll add some photos of what I look like

    I used to eat 1200 calories a day, do 30 minute cardio sessions and 100's of situps to try and get abs- this nearly killed me. I only found out on september 21st that I was so underweight beacuse I went to my Doctor to ask why I couldn't see my lower abs.
    I currently have 6% bodyfat and my lower ab looks wierd and I'm very self concious to the fact thta my top 2 abs are not very visible anymore.
    Can anybody comment on my photos?
    I am asthmatic and have always had this wierd ribcage.
    and I used to have a fat belly but still skinny body everywhere else so I really want to avoid that.
    Thanks

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    What kind of advice are you looking for? Didn't quite catch this in the spiel.

    How 'bout you shed some light on what you want from us here at AM and we can do our best to help
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    You need a lot more protein in your diet, and good fats. Add eggs to your breakfast, and once in awhile sub a peanut butter sandwich for tuna or something.

    I'd also ditch the cardio and massive amounts of sit-ups, those will only contribute to more weight loss.

    Eat a sht ton, even if you have to dirty up your diet a little to get the extra calories.

    I'm a newbie. But, from what I have gathered and learned, you just need to eat a lot more.
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    Quote Originally Posted by coolguy1993
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 881"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 882"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 883"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 884"/>Hi well I'm a severely underweeight person who has gained 10 pounds in the last month.
    I have avery longwinded story so you don't need to read all of this.
    I'm a 19 year old male, 5'9 and weigh 113 pounds, or 51.5kg currently-I have gained 10 pounds in the last month- I do weight training 4 times a week.
    On septemeber 21st I weighed 47kg (or 103 pounds) my bmi was 15.5 so since then I hve gained 10 pounds which is probably far too much. I have been assigned an NHS dietition but I don't get to see her until end of November.
    I have changed my workout routine and for the last four weeks I do 4 gym sessions a week. 3 of these consist of 10 minutes of cardio followed 30-40 miunutes of machines (I work legs one day, upper body other, back other etc). I lift the heaviest weight I can and do 2-3 sets on each machine (workouts usually have 15 sets give or take 3 depending on how I feel) and I do 6-10 reps for upper nody and 10-12 reps for lower body. I also do bodypump -a free weight lifting class once a week for 45 minutes.
    My Schedule is: Monday gym, Tuesday gym (work different body parts), Wednesday res, Thursday Bodypump, Friday Gym, weekend rest.
    My diet is the problem as I eat between 3000 and 3500 most days.
    Its very clean (I have seen my uni gym nutritionist):
    a typical day consists of:
    morning: 1 bowl of porridge (oatmeal if your from USA), 1 or 2 bowls of cereal (fruit and fibre [bran flakes with lots of nuts and raisons[) and a banana
    snack- fruit and fibre cereal or a low fat wholegrain fruit bagel with peanut butter
    snack- wholegrain seeded bread toast(no butter) with marmite(yeast extract-high protein low fat), or peanut butter
    lunch- 2 wholegrain bread sandwiches with lean ham (no buuter on sandwich)
    snack- fruit anmd fibre cereal
    snack-low fat yoghurt
    Dinner-Marks ans Spencers chicken kiev (cheese and red onion)
    Home made pasta: (made with) penne, tin of condensed mushroom soup, mushrooms
    snack-low fat yoghurt
    snack-bagel or wholegrain seeded toast with peanut butter

    I add in whey protein shakes ocasionly and today I pigged out and ate a 200g (0.4 pounds) bag of whole almonds today as a snack.

    I'll add some photos of what I look like

    I used to eat 1200 calories a day, do 30 minute cardio sessions and 100's of situps to try and get abs- this nearly killed me. I only found out on september 21st that I was so underweight beacuse I went to my Doctor to ask why I couldn't see my lower abs.
    I currently have 6% bodyfat and my lower ab looks wierd and I'm very self concious to the fact thta my top 2 abs are not very visible anymore.
    Can anybody comment on my photos?
    I am asthmatic and have always had this wierd ribcage.
    and I used to have a fat belly but still skinny body everywhere else so I really want to avoid that.
    Thanks


    If you don't have a smart phone. Check out myfitnesspal.com to accurately count. if you don't know about it already.

    You definitely need to add way more protein (meat/fish/eggs )into your diet. And your gettin a ton of carbs.

    Edit. Has your Dr run lots of tests on you?

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    Eating fat wont make you fat and considering your diet, you fall into this misconception that it does.
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    google "how to calculate TDEE"
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    and then go eat a hamburger
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    yea i think you need to dirty up your diet and drop the cardio and situps. even if you gain fat, at 6% bf you need it anyways. any lower and youll start using up the fat storage between your organs that hold your organs in place
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    Quote Originally Posted by ThunderHumper View Post
    yea i think you need to dirty up your diet and drop the cardio and situps. even if you gain fat, at 6% bf you need it anyways. any lower and youll start using up the fat storage between your organs that hold your organs in place
    No offense here, but its something that particularly drives me insane. Someone who is underweight, and wants to gain 20 lbs, yet they insist on running miles and miles a day....... The larger person who wants to lose 20 lbs, yet refuses to do cardio...... Drop the cardio, do a 5set5rep workout, go heavier with a slower pace, stop trying to run marathons (unless you plan on doing this or maybe a mudrun etc.) to get inshape. Who cares if you can't run 5 miles, you can bench press 400 lbs now! *Worry about trimming down later on, not both at the same time, your bodytype doesn't allow for that.
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    Quote Originally Posted by ReedSkin

    No offense here, but its something that particularly drives me insane. Someone who is underweight, and wants to gain 20 lbs, yet they insist on running miles and miles a day....... The larger person who wants to lose 20 lbs, yet refuses to do cardio...... Drop the cardio, do a 5set5rep workout, go heavier with a slower pace, stop trying to run marathons (unless you plan on doing this or maybe a mudrun etc.) to get inshape. Who cares if you can't run 5 miles, you can bench press 400 lbs now! *Worry about trimming down later on, not both at the same time, your bodytype doesn't allow for that.
    lol i know what youre saying. a thread like this pops up every day where a skinny kid wants to keep his abs. abs on a skinny person is like big tits on a fat girl, not impressive
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    Quote Originally Posted by ThunderHumper

    abs on a skinny person is like big tits on a fat girl, not impressive
    Zing!
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    Keep doing some cardio 15-20min few times a week. It will not make you lose weight but it is extremely important to keep insulin sensitivity. In other words it keeps glucose uptake in top shape.
    Also, as some already stated increase healthy fat intake. Fat promotes the increase of hormones and muscle cell repair.
    Lift heavy, however try not to lift balls to the wall every workout. Start with 60% of your 1 rep max with a 5x5 routine if you wish as someone suggested, increase the weights every few workouts as a general rule till you hit a wall then go back down and try another routine and do the same.
    Good luck
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    Kids probably not even reading this thread anymore, hes only posted that one time...
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    I ain't going to lie, peanut butter and fruits and breads/pasta.

    Eat big meals consisting of steak & potatoes, pasta & breads...

    Can't you hurt ya to eat dirty a bit too...
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    Eat a lot more instead of the little girly snacks like low fat yogurt and puny sandwiches for lunch (no offense meant just being blunt) eat some steak, eggs, chicken, fatty fish, pasta, oats etc. hell I regularly eat 2-3Lbs of steak and 6-8 whole large eggs a day and manage to stay around 10% bodyfat.

    Dont be afraid of food
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    Quote Originally Posted by Oscar
    Eat a lot more instead of the little girly snacks like low fat yogurt and puny sandwiches for lunch (no offense meant just being blunt) eat some steak, eggs, chicken, fatty fish, pasta, oats etc. hell I regularly eat 2-3Lbs of steak and 6-8 whole large eggs a day and manage to stay around 10% bodyfat.

    Dont be afraid of food
    This!^^ get bulk salmon or whole chickens as its cheap and just down a bunch a day. Clarifies in has to be bigger than cals out
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    Quote Originally Posted by Oscar
    Eat a lot more instead of the little girly snacks like low fat yogurt and puny sandwiches for lunch (no offense meant just being blunt) eat some steak, eggs, chicken, fatty fish, pasta, oats etc. hell I regularly eat 2-3Lbs of steak and 6-8 whole large eggs a day and manage to stay around 10% bodyfat.

    Dont be afraid of food
    Hate to point out the obvious, but the " very underweight" OP probably IS afraid of food.
    Good advice from all, but I am afraid the OP isn't yet in a place to follow it.
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    I would suggest cutting out the cardio compltely. Even though its only ten minutes here and there, it's still burning much needed calories for your weight gain goals. When you are weight training, try to Keep your rest between sets long. At least 90 seconds between each set. allowin g your heart rate to go back down to a moderate rate. Also, looking at your diet it seems you hardly are getting enough protein to build muscle. You are getting a good amount of carbs from a variety of sources, so I wouldn't change that. Just need to add at least 25g of protein to each of your meals and maybe even adding a dense lean fat and carb protein balanced meal prior to bedtime.

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    I dont want to repeat what other have said so i'll make a meal sugguestion. Make a meatloaf with high quality low fat ground beef. Its an easy way to get calories.
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    Quote Originally Posted by Docmattic
    I dont want to repeat what other have said so i'll make a meal sugguestion. Make a meatloaf with high quality low fat ground beef. Its an easy way to get calories.
    Nailed it. Make chili as well, great "bulking" food. Decent fiber to carb ratio, protein and fat. Use fattier beef though for you sir.
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    Quote Originally Posted by tyga tyga View Post
    Nailed it. Make chili as well, great "bulking" food. Decent fiber to carb ratio, protein and fat. Use fattier beef though for you sir.
    I use chili on a cut! haha.
    I use mince, baked beans (no sauce), chilli, capsicum, salsa, onion powder and garlick and stevia...YUM!
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    Quote Originally Posted by Docmattic

    I use chili on a cut! haha.
    I use mince, baked beans (no sauce), chilli, capsicum, salsa, onion powder and garlick and stevia...YUM!
    Nice!
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    I think we scared the OP away lol, what he really needs is some psychiatric help as he obviously suffers from an eating disorder and unhealthy body image. and a tan
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    Hi this is me now that I've gained 15 pounds (127.5)now
    Eating more protein and lifting, but need to tone up as its probably mostly fat (not checked my body fat percentage yet but same waist size)
    Thanks
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    Quote Originally Posted by coolguy1993
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69 756"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69 757"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69 758"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69 759"/>
    Hi this is me now that I've gained 15 pounds (127.5)now
    Eating more protein and lifting, but need to tone up as its probably mostly fat (not checked my body fat percentage yet but same waist size)
    Thanks
    Do you have body image issues? Food issues?
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    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!
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    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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    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.
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    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.
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    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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    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.
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    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 %.
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    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.
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    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.
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    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.
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    Ok Thanks, I'll let you know how I get on
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    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.
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    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.

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    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.
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    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.
  

  
 

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