I want to gain 20-30 pounds!

SupaLeanMan

New member
I mainly want to know if I am just over exerting myself and maybe some examples based on what I would normally want to do.

Basically, I am looking for upper body and ab workouts for right now. I get enough leg exercise from work. I am a courtesy clerk right now, so I am always on my feet. Pushing carts, lifting heavy stuff. Just waiting to become a stocker.

Anyway, back on topic.

First of all, I haven't worked on my abs just yet. I decided tonight that I was going to start doing them. A few days ago, I tried some Russian Twists. They seemed really easy for a full ab workout. Was I doing them right? I did 100 of them and I was pretty much fine. I could feel it, but not all that much.

Now, my upper body. I normally do 10 Incline, 10 Decline, then 10 Normal Military push ups then a minute break. Also, the first 3 sets are with me using a 20 pound vest.

I do about 5 sets of these within a good 15-30 minute range. Is that to much? The last 2 sets I don't wear the vest. If I do, I can't finish.

I also weigh roughly 130 pounds and around 5'9 or 10. I don't know since I haven't weighed or measured myself in forever. I just think it is a fair assumption.

I was doing this everyday, knowingly that I wasn't going to heal within that time, but I decided to change it to every other day.

I also know all about nutrition facts. I just don't follow the guidelines lol.
Such as a good rule of thumb is to check the fat cals. If they are 10% of the cals, it is a good thing to eat. I haven't really become hard core about it, but I do pay attention to at least my protein intake. I get maybe half of what I need daily to bulk up. Just something I need to work on.
 
Well if your trying to gain that much weight, you definetly need to eat alot. I do not see any actual weight lifting up there... makes me ask what kind of weight are you trying to gain?

Push ups and sit ups will build little strength and can build good endurance, but they are not really going to add any muscle mass.

Work, pushing carts, etc. usually wont build the muscle mass too much either, because your usually lifting around the same amount of weight, and its not like you are working to absolute failure.

If you want to gain that much weight hopefully you want it as muscle, and you will need to familiarize yourself with weight training. Here is a good place to start READ alot of stuff. Good luck!
 
Well... I have a bench, but I almost never have a spotter. I also don't see my weight gain within a 6 month period.

Ok, let's say I ate 1,800 cals a day, 6 meals, and around 120 protein grams alongside regular exercise.

How long would it take to gain that weight? Also, that includes no fat from the food.
 
Never, you need around 1.5g protein pr lb of bodyweight to gain muscle, also 1800 kals is no where near enough, I maintain at 3000 personally, a good place to start is times your bodyweight by 1.5 for protein, use the same amount of carbs, then half that amount of fats, so your ratios are 40/40/20 carbs, protein, fats.
 
Ok than. say I did do what you are saying. 1.5 protein and such. Would I still gain a fair amount of weight with no free weights?
 
I highly doubt it, sorry I wish I had a way you could but honesly the only way to put on any serious amount of muscle is weights in the gym (well unless your a builder/ labourer that sort of job)
 
Ok how about this, and also don't expect a reply for at least a good 12-18 hours.

Will this at the very least get rid of my bony chest and hips? Even just my chest.

I have definition, just not enough to get around my ribs.
 
Random181 said:
Never, you need around 1.5g protein pr lb of bodyweight to gain muscle, also 1800 kals is no where near enough, I maintain at 3000 personally, a good place to start is times your bodyweight by 1.5 for protein, use the same amount of carbs, then half that amount of fats, so your ratios are 40/40/20 carbs, protein, fats.
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We could argue all day if 1.4 grams of protein per body weight is really needed. I personally eat less than that and have results. Anyways hes difenetly right that 1800 calories is no where near enough.

If you really dont have gyn access you have to get creative lift objects find a place for pullups.
 
Besides the advice you've been given about nutrition, you must lift weights if you want to get bigger. You need to be doing squats, deadlifts, bench, military press, pullups and other mass gaining compound moves. Push ups and russian twists will not get you very far. You need to join a gym and do some serious research on this site. just my 2 cents.
 
SupaLeanMan said:
Well... I have a bench, but I almost never have a spotter. I also don't see my weight gain within a 6 month period.

Ok, let's say I ate 1,800 cals a day, 6 meals, and around 120 protein grams alongside regular exercise.

How long would it take to gain that weight? Also, that includes no fat from the food.
Click to expand...

at 5'9" and 130, it will take you 1 year to gain one pound. and that's IF you don't become a stoker, because you'll be in a massive calorie deficit when you're moving that much stuff around - hello catabolism.

http://anabolicminds.com/forum/training-forum/99607-gaining-mass-nutshell.html
 
Pleonastic said:
We could argue all day if 1.4 grams of protein per body weight is really needed. I personally eat less than that and have results. Anyways hes difenetly right that 1800 calories is no where near enough.

If you really dont have gyn access you have to get creative lift objects find a place for pullups.
Click to expand...

We could but it really would not be much help to the op so why bother :P
 
you're talking about adding 1/6 of your weight.... hmm.... 20-30 lbs to a 200lbs person is one thing you you weight 130lbs
you need to take a hard look at your diet and go as high as you can on calories and protein every day!
good luck!
 
take a glance at my workout log that is in my signiture! I put on about 40 lbs in a few months. Of course my Supplimentation and Dieting for my body type was on par. I'm 5'7" and i started at 127lbs, currently 165lbs!
 
SupaLeanMan said:
I mainly want to know if I am just over exerting myself and maybe some examples based on what I would normally want to do.

Basically, I am looking for upper body and ab workouts for right now. I get enough leg exercise from work. I am a courtesy clerk right now, so I am always on my feet. Pushing carts, lifting heavy stuff. Just waiting to become a stocker.

Anyway, back on topic.

First of all, I haven't worked on my abs just yet. I decided tonight that I was going to start doing them. A few days ago, I tried some Russian Twists. They seemed really easy for a full ab workout. Was I doing them right? I did 100 of them and I was pretty much fine. I could feel it, but not all that much.

Now, my upper body. I normally do 10 Incline, 10 Decline, then 10 Normal Military push ups then a minute break. Also, the first 3 sets are with me using a 20 pound vest.

I do about 5 sets of these within a good 15-30 minute range. Is that to much? The last 2 sets I don't wear the vest. If I do, I can't finish.

I also weigh roughly 130 pounds and around 5'9 or 10. I don't know since I haven't weighed or measured myself in forever. I just think it is a fair assumption.

I was doing this everyday, knowingly that I wasn't going to heal within that time, but I decided to change it to every other day.

I also know all about nutrition facts. I just don't follow the guidelines lol.
Such as a good rule of thumb is to check the fat cals. If they are 10% of the cals, it is a good thing to eat. I haven't really become hard core about it, but I do pay attention to at least my protein intake. I get maybe half of what I need daily to bulk up. Just something I need to work on.
Click to expand...

Bullsh!t!
This thread has to be a joke.
 
Umm... No? It isn't?

If you don't like it and have nothing you can help me with, than just don't post here.

Also for everyone else. Thanks for your help and advice. There is one question that hasn't been answered yet although.

Like said, Russian Twists won't do much for mass. As far as my abs go, I just want those ripped. So, can someone explain how they work or know of a video I can watch? I want to get them to at least a 6 pack. One of my friends didn't eat hardly anything good and not near enough to gain weight, but just from the job he had for months, he got a 6 pack without working out. All he did was lift a bunch of heavy mats. So, I think some Russian Twists will get me a 6 pack regardless of what I eat.
 
SupaLeanMan said:
Well... I have a bench, but I almost never have a spotter. I also don't see my weight gain within a 6 month period.

Ok, let's say I ate 1,800 cals a day, 6 meals, and around 120 protein grams alongside regular exercise.

How long would it take to gain that weight? Also, that includes no fat from the food.
Click to expand...

it depends how much effort your willing to invest. Most people say they want a lot of things but really don't because they're not willing to do whatever it takes to get whatever they want!

I usually pass up these posts. heres some help. start counting your calories do you even know how many calories is in one carbm one protein or one gram of fat?

not working legs. wassup with that your quads will put on a lot of weight on you. work every bodypart! dude if you want to start weight bodybuild meaning build your whole body its simple

start reading all you can about diet and bodybuilding google diet, bodybuilding and dieting and read and read and read Ive been reading seven years in my spare time visiting different bodybuilding sites/forums and still have much to learn.
 
SupaLeanMan said:
Umm... No? It isn't?

If you don't like it and have nothing you can help me with, than just don't post here.

Also for everyone else. Thanks for your help and advice. There is one question that hasn't been answered yet although.

Like said, Russian Twists won't do much for mass. As far as my abs go, I just want those ripped. So, can someone explain how they work or know of a video I can watch? I want to get them to at least a 6 pack. One of my friends didn't eat hardly anything good and not near enough to gain weight, but just from the job he had for months, he got a 6 pack without working out. All he did was lift a bunch of heavy mats. So, I think some Russian Twists will get me a 6 pack regardless of what I eat.
Click to expand...

What do you mean at least a 6 pack? Lol, you can only get a 6 pack. And doing abs won't get you ripped by themselves, especially when eating whatever you want. You are also not working out legs or even lifting weights. You know practically nothing from where im standing. Just read any article and you will already know more than you do now.

Edit: and you aren't eating any fat...wow.
 
NutriSci said:
What do you mean at least a 6 pack? Lol, you can only get a 6 pack. And doing abs won't get you ripped by themselves, especially when eating whatever you want. You are also not working out legs or even lifting weights. You know practically nothing from where im standing. Just read any article and you will already know more than you do now.

Edit: and you aren't eating any fat...wow.
Click to expand...

Actually, atm. I am just eating whatever. I haven't regimented my diet yet. I could swear I had seen someone with more than 6 lol. Maybe I mistook the lower part of the abs. I am sure you are right, I don't know much about lifting or gaining. I have read things about it, guess it just hasn't stuck with me.

smeton_yea said:
it depends how much effort your willing to invest. Most people say they want a lot of things but really don't because they're not willing to do whatever it takes to get whatever they want!

I usually pass up these posts. heres some help. start counting your calories do you even know how many calories is in one carbm one protein or one gram of fat?

not working legs. wassup with that your quads will put on a lot of weight on you. work every bodypart! dude if you want to start weight bodybuild meaning build your whole body its simple

start reading all you can about diet and bodybuilding google diet, bodybuilding and dieting and read and read and read Ive been reading seven years in my spare time visiting different bodybuilding sites/forums and still have much to learn.
Click to expand...

I am willing to do whatever is in my power to do it. I am quite limited to what I can do atm although. I also never knew that leg training would gain the most weight. I will do some more leg training, but honestly though, I am just mainly trying to get rid of all my ribs and bones from poking out.
 
I mean no offense in saying this to you but have you ever watched the 24hr ghetto workout vids? or any of hannibals workout vids. You can get some size with just bodyweight if done very intensely but if your diet isn't 110% on point you wont see a damn thing, thats a guarantee!
 
SupaLeanMan said:
Umm... No? It isn't?

If you don't like it and have nothing you can help me with, than just don't post here.

Also for everyone else. Thanks for your help and advice. There is one question that hasn't been answered yet although.

Like said, Russian Twists won't do much for mass. As far as my abs go, I just want those ripped. So, can someone explain how they work or know of a video I can watch? I want to get them to at least a 6 pack. One of my friends didn't eat hardly anything good and not near enough to gain weight, but just from the job he had for months, he got a 6 pack without working out. All he did was lift a bunch of heavy mats. So, I think some Russian Twists will get me a 6 pack regardless of what I eat.
Click to expand...

Why don't you read the information that is on this site? Everything you want to know is here, if you put forth some EFFORT. Check out the NUTRITION and EXERCISE forums and stop wasting everybodies time with these remedial questions.
 
Matt6969 said:
eat, lift, eat, eat, eat, eat, sprint, eat, sleep, repeat
Click to expand...

That's the secret... especially someone your size. Get a gym membership (or invest in an Olympic bar and some plates), check out Mark Rippetoe's or Bill Starr's stuff (Starting Strength by Mark Rippetoe is probably the best resource for someone in your position) and follow their programming, then EAT A FRIGN TON! Start at whatever calories you decide and increase by 250 cals every 2 weeks you don't gain as much weight as you want... and for God's sake drink a gallon milk a day too - you need it!
 
Hey bro, I'm 5'8" and 132lbs, so we're in the same boat.

My advice, eat protein every 2-3 hours, without fail. Make them lean sources. I buy like 6 tubs of cottage cheese every week to eat between meals, and for my last meal. I also take 1-2 tblspoons of natural peanut butter before bed, to help with testosterone production. I take ZMA as well.

Just make yourself eat every 3 hours with 20+ protein in it, and you should start gaining weight. My regular days are at 1870 cals or so, and I'm gaining weight. But I do have 2-3 days where I eat a fatty lunch or dinner, so my avg per day for a week is probably 2000+. Just start eating, and hit the scale ONCE A WEEK. Don't look at the scale too much or you will just freak yourself out.

I gained 10lbs since I started eating cottage cheese between meals and upping portions of some meals, that was like 2 weeks ago. So 10lbs in about 2 weeks.

If you can, work out 5 days a week. For about an hour a day. Anymore and I think you'd just be overdoing it, for the moment. There are body exercises you can do if you don't have weights...but i suggest get some weights if you can.

Then, start low! and get your form down! starting at 25lbs and swinging them around with not make your muscles grow! It will just make your joints ache, or worse. Start off with like a 5lb dumbell, explosive but controlled upward movement, slooow stretch all the way to the bottom. Do that until failure, for 2 sets. If on the second set your reps are higher than 12, bump up the weight a LITTLE. Repeat. When you get to the weight where your reps are between 8-12, use those. Then when you can't do 8-12 reps, drop down the weight until you can do 8-12 reps. This is called a drop set, I use them religiously.

It's hard work, it takes time, but don't give up. If you take to heart what I have said, you will grow. Remember, more weight does not mean a bigger you.

GOOD LUCK BROTHER!
 
eat more, try to eat clean. 1g protein per body weight, ton of carbs, eat your veggies and you will grow like a horse. Unless your body naturally has really low test or HGH levels
 
You guys can do it man if you buy a bar and 300lbs and a bench, thats a good start. Will run you about $300. Go at it hard and eat your ass off, you can do it man you can make it! Dont let anyone tell you you cant never give up.
 
Pleonastic said:
You guys can do it man if you buy a bar and 300lbs and a bench, thats a good start. Will run you about $300. Go at it hard and eat your ass off, you can do it man you can make it! Dont let anyone tell you you cant never give up.
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Well said.
Lifting is a must. And it can be cheap. You can always find weights cheap in the classified ads.
Or better yet. Go for a gym membership. Private or YMCA. There is always someone who will be happy to spot ya.

As far as supplements go. I would recomend whey protein. This can give you 52 grams of protein, (More with whole milk) for each drink.
Also if you do start lifting get on a lifting schedule. And stick to it.
Once you start hitting the weights, Creatine as a supplement can help you to bulk up a little more and give you a bit more ooommf in the gym.

Just be aware..

There was once a tale of a man who ended up gaining a lot of weight really fast. It did not work out to well for him in the long run.
Ever see the movie "Supersize me?"

Good luck man.

JP.
 
Its not neccessarily that he needs weight training (dumbelss barbelss) but that if he wants to pursue bodyweight methods indefinately he will have to get creative/knowledgable... i.e. One arm pushups with 100ib weighted vest, pullups with a dip belt, handstand pushups.. plenty of stuff to get strong with..

You are right about his diet, he needs about 3500-4000 (prferably the latter) to bulk up imo..
 
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