Please help bulking- very underweight gained 10 pounds this month

Yeah, it is a great starter/intermediate program and it is packed full of info that can get anyone started on the BB Road.

Even without the all you can eat, the take away is: eat, eat, eat.
 
Ape McGrapes said:
Yeah, it is a great starter/intermediate program and it is packed full of info that can get anyone started on the BB Road.

Even without the all you can eat, the take away is: eat, eat, eat.
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Awesome! yeah I try to eat statistically- I never leave the house withput food and make sure I never run out of anything.
I think its just patience, preparation and persistance. I try to be consistent with most things, so hopefully it'll work as well for me as it did for you.
Thanks for the advice!
 
Hi I have a few questions about tiredness,fatigue and workout
Today I was doing my upper body split and I usually spend about an hour and a half to 2 hours doing this (including 10 minute cardio at start).
I never felt quite right (had a cold,maybe flu symptoms) and the cardio only lasted 5 minutes before I got tired.
I had quite a succesful workout and nearly completed it despite feeling a bit light headed and tired. I spent about 1 hour and 15 minutes, and I was about to start my deadlift sets (I usually do 5 as this is my favourite lift plus I finish with 1 lightish to practice my form and cool down) when I just felt way too tired and had to finish.
Is it normal to feel really tired and have to finish early?
Thankfully I managed to do all my shoulder and chest work etc, just never got to do deadlift.

Also last week my nutrionist said I should be finishing my upper body workout with 3 sets of inclined sit ups, and DocMattic gave me some information where they do either crunches, inclined leg raises or situps at the end of a workout.
I find sit ups etc extremely boring and I'm usually too tired so haven't really bothered, is it worthwhile doing it if I'm not too tired?

Also would it be ok to add my deadlift sets in tomorrow with my lower body routine?
Deadlift is the only lift I do that really hits the back, and apart from cable crunch is the only ab exercise.
 
If you are having trouble completing a workout you normally have no trouble with then something is up. You are either coming down with something or have taxed your system too much. No matter which it is the answer is the same. Back off a little. If you are sick no point in possibly extending it and if you are overworked no point in digging a bigger hole to crawl out of. Take a day off, or at least go easy for a while till you feel strong again. If you find yourself running into a wall sometimes the best idea is to take a step back and look for the door.
 
Thanks- I'll see if I feel any better tomorrow- I think I might just have a cold.
If I still feel crap I'll take tomorrow off and rest until Monday.
I would like to take a week off but its nearly christmas, so If I can try and last until christmas, then I can take a week off over the holiday which seems pretty cool!
Thanks, I'll bear that in mind for the next time I get sick too
 
Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedHey so thought I'd give an update of everything
I had to go see an nhs dietician today, I now weigh 61.4 kg or 135 pounds(with shoes)
my bmi is 20.2 roughly so I dont have to go again(still seeing uni nutritionist though)
I currently feel quite ill,think I picked up a virus this morning so had to skip gym, if I feel better tomorrow I'll go instead
heres some pics
 
Hey I just wanted to say Merry Christamas and thanks to all the help everyones given me.
I really appreciate all the help everyones given me, I'll try and send some of you a pm as well.
Thanks for all your help and I hope you all have an awesome Chrsitmas
 
coolguy1993 said:
Hi I have a few questions about tiredness,fatigue and workout
Today I was doing my upper body split and I usually spend about an hour and a half to 2 hours doing this (including 10 minute cardio at start).
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You really don't need your workouts to be 2 hours. an hour is enough, in and out!
 
Chub said:
You really don't need your workouts to be 2 hours. an hour is enough, in and out!
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haha yeah I found this out the hard way but I've cut my workouts down in time and concentrating on quality rather than quantity (so maybe 25 sets instead of 40) this seems to make me less tired.
 
I think a hard thing for many to grasp, especially new guys, is that less can be more.
 
Hey thought I'd give a quick update:
My weights been up and down a bit: I made it to 135 pounds (61.5kg) 2 weeks ago and today I was 134 (61.1kg) which I don't understand but I've been getting a lot stronger and think I look a bit bigger.Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Your physique has definitely improved. By this time next year you could easily be hovering around 160+. Im sorry that you suffer from an eating disorder, this can be very difficult to overcome and it takes time. Little goals here and there are better to help you get to the end goal. My wife deals with teens who have eating disorders weekly through her internship and clinicals as a counselor in her grad program. I hear about the issues they deal with from her, not specifics as this would violate her professional relationship with clients, and it seems to me that you would benefit greatly from meeting regularly with a counselor who specializes in eating disorders or body dysmorphia issues. Especially if you could find one that has knowledge of nutrition and exercise as well and encourages both.

Keep updating bud as this will also help you stay accountable to yourself with the added bonus of positive criticism from others. Ignore the haters, theyre always around...
 
PalmFist said:
Your physique has definitely improved. By this time next year you could easily be hovering around 160+. Im sorry that you suffer from an eating disorder, this can be very difficult to overcome and it takes time. Little goals here and there are better to help you get to the end goal. My wife deals with teens who have eating disorders weekly through her internship and clinicals as a counselor in her grad program. I hear about the issues they deal with from her, not specifics as this would violate her professional relationship with clients, and it seems to me that you would benefit greatly from meeting regularly with a counselor who specializes in eating disorders or body dysmorphia issues. Especially if you could find one that has knowledge of nutrition and exercise as well and encourages both.

Keep updating bud as this will also help you stay accountable to yourself with the added bonus of positive criticism from others. Ignore the haters, theyre always around...
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Thanks very much.
I got weighed today (get it every 2 weeks by dietician) and I actually lost 1 pound (around 133.5) even though I look bigger and am lifting more, but thats just a blip and I'll add an extra 100-200 calories on.
Yeah I fel I probably had body dysmorphia- I have 2 disfigured ribs that sticks out very far (the bottom 2) that makes it look like I have a gut when I wear shirts but I don't. I also have a really long neck which makes me looked hunch even though I have a very straight back. This probably gave me confidence issues that led to the disorder.
I don't know if I would reach 160 since I have a naturally small frame, I've been told I won't et much bigger but I think I could make 150.

n terms of lifting, I can do double my bodyweight with some things- I weigh 60kg and squat 95 but can do 115kg for 2 reps, I leg press 135kg, deadlft 95kg, bench 50kg so I'm getting stronger but still quite weak
 
you need more fat in your diet...skinny people that eat clean and are trying to gain weight are ridiculous....if you have a fast metabolisn then use your activity level to get you into or keep you in the shape you want to be in, dont worry so much about diet. slow down if you want to put on weight, sleep more, take naps, eat fatty foods that will help weight stick, use your training to help put the weight in the right places.
 
GeraldNY181 said:
you need more fat in your diet...skinny people that eat clean and are trying to gain weight are ridiculous....if you have a fast metabolisn then use your activity level to get you into or keep you in the shape you want to be in, dont worry so much about diet. slow down if you want to put on weight, sleep more, take naps, eat fatty foods that will help weight stick, use your training to help put the weight in the right places.
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Thanks, at the moment I eat around 3200 calories, 200 gram protein, 450 carbs and about 90 fat
How should I change my diet? In order to get more fat in should I cut down on the protein, carns or both?
Thank you very much for your advice
 
coolguy1993 said:
Thanks, at the moment I eat around 3200 calories, 200 gram protein, 450 carbs and about 90 fat
How should I change my diet? In order to get more fat in should I cut down on the protein, carns or both?
Thank you very much for your advice
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try something like 200g fat. it's really easy to get good fats in your diet. Peanut butter, coconut oil, steak, oily fish, EVOO etc. I go through 1kg of peanut a week when I'm training hard :)
 
Chub said:
try something like 200g fat. it's really easy to get good fats in your diet. Peanut butter, coconut oil, steak, oily fish, EVOO etc. I go through 1kg of peanut a week when I'm training hard :)
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200g of fats? thats like 1800 calories- I only eat 3200 calories so I would have to cut down on the protein and carbs pretty drastically. That would make my macros something like 60% fat, 20% protein and 20% carbs
If you think it would work I could try it, I think 100g fat would maybe be better, so I can get 200g proetin and 400g carbs
 
I got weighed again today (as I do every 2 weeks), since the last time I have gained 0.3kg (0.66 pounds) which brings me upto 61.1kg or 135 pounds- bearing in mind I lost weight the last 2 time I was weighed(0.4kg 4 weeks ago and 0.3kg 2 weeks ago) I'm quite pleased.
My strength has plateaued over the last 2 weeks and hasn't changed but my nutrionist has said that is normal and I will start getting strongger again soon- I'm lifting more than double than I was 4 months ago (some cases almost treble) so I suppose a plateau was inevitable.
Heres some progress pictures, I'm not sure if you can see it clearly but my chest is very vascular- I counted at least 9 verins on it but the photo isn't clear- my chest is definately getting bigger which is great because it makes my weird disfigured rib cage look less prominnent (my bottom ribs stick out very far and top go in)

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coolguy1993 said:
Thanks, at the moment I eat around 3200 calories, 200 gram protein, 450 carbs and about 90 fat
How should I change my diet? In order to get more fat in should I cut down on the protein, carns or both?
Thank you very much for your advice
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That is a good diet. Increase fats to 120g and that'd be perfect. You'll bulk up in no time.
 
EatMoar said:
That is a good diet. Increase fats to 120g and that'd be perfect. You'll bulk up in no time.
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Hi I have played with my macros over the last 2 months after some stalemate.
I find that 450-500g carbs, 220 protein and 70g fats with 3300 or 3400(leg days) calories.
70g fats seems low but that seems where my optimum growth is plus my energy and mood are better with very high carb figures.
 
coolguy1993 said:
Hi I have played with my macros over the last 2 months after some stalemate.
I find that 450-500g carbs, 220 protein and 70g fats with 3300 or 3400(leg days) calories.
70g fats seems low but that seems where my optimum growth is plus my energy and mood are better with very high carb figures.
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If it ain't broke don't try and fix it...
 
I'm dependant on carbs. I think most true hard gainers are, or should be.

I feel my best, train my best, and build muscle the fastest with high carbs. More so than high protein.
 
Ape McGrapes said:
I'm dependant on carbs. I think most true hard gainers are, or should be.

I feel my best, train my best, and build muscle the fastest with high carbs. More so than high protein.
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Yeah, I never go below 200g of protein, but carbs are definately my mian source of calories- probably about 60% lol!
 
majjad said:
Eating fat wont make you fat and considering your diet, you fall into this misconception that it does.
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Bro his diet is right on point for his goals right now. He's gained like 30 lbs in 6 months all natty. Pretty fukin awesome in my eyes
 
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PalmFist said:
Bro his diet is right on point for his goals right now. He's gained like 30 lbs in 6 months all natty. Pretty fukin awesome in my eyes
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Thanks! yeah I do eat fat but usually only 70g. Not because "eating fat doesn't make you fat", I know that. I just prefer usaing my calories to get a lot of carbs in.
Heres some photos with my legs- these have been where I've seen the biggest improvement- I am very out of proportion- my legs are way bigger than everything else but thats not a problem
 
Hey Bro, nice progress.

How did those cookbooks and diet turn out?

I recon you could step it up and start eating even more and easily pack on some serious LBM.
 
Cool Guy, PM me. I'd like to discuss some dietary and training tips with you.
 
You all realize he's being consulted by an RD and a therapist, right? I think they've probably got his nutrition/training and coping skills covered :think:
 
Yeah, that is obvious but he is on a body building forum. This whole place is based on discussion, And not every nutritionist has a background in Exercise.
 
Docmattic said:
Hey Bro, nice progress.

How did those cookbooks and diet turn out?

I recon you could step it up and start eating even more and easily pack on some serious LBM.
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Yeah the cookbooks been great- I love the various protein powder snacks like the brownies.
I've also been having a lot of beef caserole variants so its been great for helping me hit my macros and calories.
I haven't really been gaining much- I've gained about 1 pound since the start of February which sucks but my strength has gotten a lot better.
I'm already on 3300 calories so I wasn't wanting to up it much more but I guess I'm going to have to add an extra 100-200!
 
coolguy1993 said:
Yeah the cookbooks been great- I love the various protein powder snacks like the brownies.
I've also been having a lot of beef caserole variants so its been great for helping me hit my macros and calories.
I haven't really been gaining much- I've gained about 1 pound since the start of February which sucks but my strength has gotten a lot better.
I'm already on 3300 calories so I wasn't wanting to up it much more but I guess I'm going to have to add an extra 100-200!
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They are a nice change to plain bodybuilding food hey! My favourite for mass is the meatloaf.

Here is an easy way to up your calories that will work well and will not add fat.
During your workout sip on water with 30 grams of dextrose added.
Then after have 90g (3 scoops) of dextrose with 30g whey.

Since you are so lean your body effectivly use the carbs, spike your insulin and shuttle the protein off to your muscles.

It will add another 600 calories to your diet and help you grow as it is timed perfectly around your workout.
 
Docmattic said:
They are a nice change to plain bodybuilding food hey! My favourite for mass is the meatloaf.

Here is an easy way to up your calories that will work well and will not add fat.
During your workout sip on water with 30 grams of dextrose added.
Then after have 90g (3 scoops) of dextrose with 30g whey.

Since you are so lean your body effectivly use the carbs, spike your insulin and shuttle the protein off to your muscles.

It will add another 600 calories to your diet and help you grow as it is timed perfectly around your workout.
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Thanks! thats really handy because I'm often finding it hard to hit my carb macros and my high calories (hitting 3400 is pretty hard) plus the insulin spike would be really good. I also like the idea of not having to eat but getting calories so I'll go buy some dextrose later!
 
coolguy1993 said:
Thanks! thats really handy because I'm often finding it hard to hit my carb macros and my high calories (hitting 3400 is pretty hard) plus the insulin spike would be really good. I also like the idea of not having to eat but getting calories so I'll go buy some dextrose later!
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I hear ya eating that much is a full time job.
 
EatMoar said:
I hear ya eating that much is a full time job.
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Thats why i like meatloaf! Its packed with calories and completly healthy if you make it correctly. You hit your calories easy. I gotta make one tonight.
 
=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
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To be honest i think the reason you're having issues with your diet is cause its all over the place. Pretty confusing and i doubt youre eating all that stuff consistently

Personally I'd make it easier for myself by making the meals simpler and just by taking an all round simpler approach. I think you're confusing yourself.

Choose your protein of 250g (beef mince/chicken /fish) choose a low gi carb 200-250g (uncle tobys oats/sweet potato/brown rice) and then some EFA's like 2tbsp (flaxseed/macadamia nut oil/avocado/almond butter etc)

Start with 2/2/.5 ratio (protein/carbs/fats) and monitor how youre going. Limit cardio to maybe twice a week for 20 min (just for heart health)

As for training... Lift as heavy as you can while maintaining good form and dont worry about abs right now. Abs on a skinny dude is like tits on a fat chick...

It doesnt count.

Hope this helps a little champ.
 
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