Discussion
I'm currently going to the gym four times a week and have been for about 2 months now. I do weights in the gym to try and increase my weight. I weigh 10 stone 6 pounds and would like to put a stone on to have a healthy weight. I eat 3 full meals a day with snacks in between ( fruit, yoghurts, nuts etc... ), I also have protein supplements. In that 2 month I've gained a few pounds. However, I like to gain weight on my legs, lower arms and healthy weight on my face and generally 'fill out'.
My body looks a little toned but I feel like if I keep doing what I'm doing I'm just going to be ripped and still thin.
Does anyone have advice regarding a better workout, diet and how to gain full body weight aswell as muscle.
My body looks a little toned but I feel like if I keep doing what I'm doing I'm just going to be ripped and still thin.
Does anyone have advice regarding a better workout, diet and how to gain full body weight aswell as muscle.
As OC suggests, give us more info.
Lower arms - just hold heavy weights or hang from a pull up bar until your arms scream to let go. I've had muscley forearms for years as Imasturbate too much with both hands have been rock climbing quite a bit which isn't so much about holding heavy weight as just constantly gripping and thus activating the forearms. One new exercise I do is to hold a 10kg plate weight in one hand on the edge, throw it into the air and grab with other hand. Repeat until toes crushed.
McFsC said:
However, I like to gain weight on my legs, lower arms and healthy weight on my face and generally 'fill out'.
Legs: squats. Personally, not having access to decent bar weight, I do Bulgarian squats (see youtube). My thighs have grown noticeably - I've never been able to see the "edges" of my quads before. Lower arms - just hold heavy weights or hang from a pull up bar until your arms scream to let go. I've had muscley forearms for years as I
Haha, cheers for that, I'll keep it in mind.
My current diet is:
9am: Bacon sandwhich in toast and an apple.
10am: Bannana and a flapjack.
12pm: A cooked hot meal ( mince and dumplings, chicken dinner, yorkshire pudding with mash and vegetables etc... )
5pm: A cooked hot meal, usually steak with fillings ( chips, beans, mash, peas etc... ), sometimes lasagne or spaghetti bollognese.
7pm: protein shake ( 300 calories and 48g of protien.
10pm: A piece of fruit or cereal before bed.
I train ( weights only ) 4 nights a week and play football for an hour once a week. I'm not sure what I'm doing is right but I can't really see what's wrong. I also have very little extra suger and no extra salt intake.
P.S, I know one of you is going to tear it to bits now and say I'm doing nothing right.
My current diet is:
9am: Bacon sandwhich in toast and an apple.
10am: Bannana and a flapjack.
12pm: A cooked hot meal ( mince and dumplings, chicken dinner, yorkshire pudding with mash and vegetables etc... )
5pm: A cooked hot meal, usually steak with fillings ( chips, beans, mash, peas etc... ), sometimes lasagne or spaghetti bollognese.
7pm: protein shake ( 300 calories and 48g of protien.
10pm: A piece of fruit or cereal before bed.
I train ( weights only ) 4 nights a week and play football for an hour once a week. I'm not sure what I'm doing is right but I can't really see what's wrong. I also have very little extra suger and no extra salt intake.
P.S, I know one of you is going to tear it to bits now and say I'm doing nothing right.
Monday: Chest and Arms
Tuesday: Rest
Wednesday: Legs and Shoulders
Thursday: Football - 1 hour 7-a-side
Friday: Chest and Back
Saturday: Rest
Sunday: Stomach, Shoulders and Arms
It's just something I made myself after living away from home for 2 year and returning unable to run or carry out simple tasks at work without being out of breath. I decided to get into good shape and be healthy.
Each time I'm in the gym for around 30 minutes.
Tuesday: Rest
Wednesday: Legs and Shoulders
Thursday: Football - 1 hour 7-a-side
Friday: Chest and Back
Saturday: Rest
Sunday: Stomach, Shoulders and Arms
It's just something I made myself after living away from home for 2 year and returning unable to run or carry out simple tasks at work without being out of breath. I decided to get into good shape and be healthy.
Each time I'm in the gym for around 30 minutes.
Monday: Chest and Arms ( 3/6, 3/6 )
Tuesday: Rest
Wednesday: Legs and Shoulders ( Bike going uphill on the hardest setting for 2 minutes x 3, 6/6 )
Thursday: Football - 1 hour 7-a-side
Friday: Chest and Back ( 3/6, 3/6 )
Saturday: Rest
Sunday: Stomach, Shoulders and Arms ( 3/6, 3/6, 3/6 )
Each time I lift till fail and up the weight if I don't fail. Normally fail on the second last rep/half way through the last rep.
ETA: ( Sets/Reps ).
Tuesday: Rest
Wednesday: Legs and Shoulders ( Bike going uphill on the hardest setting for 2 minutes x 3, 6/6 )
Thursday: Football - 1 hour 7-a-side
Friday: Chest and Back ( 3/6, 3/6 )
Saturday: Rest
Sunday: Stomach, Shoulders and Arms ( 3/6, 3/6, 3/6 )
Each time I lift till fail and up the weight if I don't fail. Normally fail on the second last rep/half way through the last rep.
ETA: ( Sets/Reps ).
Edited by McFsC on Monday 23 January 18:29
Are these free weights? If not, use them instead of machines.
"Wednesday: Legs and Shoulders ( Bike going uphill on the hardest setting for 2 minutes x 3, 6/6 )"
Doing the bicycle won't build your legs as much as doing squats, 3x6.
"Sunday: Stomach, Shoulders and Arms ( 3/6, 3/6, 3/6 )
Monday: Chest and Arms ( 3/6, 3/6 )"
You're doing arms two days in a row. Surely, you could increase the weights on Sunday and rest on the Monday (or Sunday).
From my understanding/reading/listening to others on PH who have a lot of experience of this stuff, if you've been doing 3x6 for a while, you should have noticed your strength going up. Now you could increase the reps (3x12+) to build the muscle size.
It might also help to list the specific exercises. It's like getting blood out of a stone with you! "Arms" is too vague. Forearms? Biceps? Triceps? Dips? Curls? Twists? Rows?
"Wednesday: Legs and Shoulders ( Bike going uphill on the hardest setting for 2 minutes x 3, 6/6 )"
Doing the bicycle won't build your legs as much as doing squats, 3x6.
"Sunday: Stomach, Shoulders and Arms ( 3/6, 3/6, 3/6 )
Monday: Chest and Arms ( 3/6, 3/6 )"
You're doing arms two days in a row. Surely, you could increase the weights on Sunday and rest on the Monday (or Sunday).
From my understanding/reading/listening to others on PH who have a lot of experience of this stuff, if you've been doing 3x6 for a while, you should have noticed your strength going up. Now you could increase the reps (3x12+) to build the muscle size.
It might also help to list the specific exercises. It's like getting blood out of a stone with you! "Arms" is too vague. Forearms? Biceps? Triceps? Dips? Curls? Twists? Rows?
That's the point though, the training is working. I've noticed muscle size increase and I'm lifting much heavier weights than when I started. But I want more fat, my % body fat must be lower than 5%. I want this to be more like 10-15%. I want there to be fat where there are no muscles, fingers, face, ( I know there's muscles there but not many people go to the gym to work out their face ), parts of the lower arm etc...
How can I lower my metabolism, am I eating enough to gain weight?
Oh, Arms are split into Bi's and Tri's for information and I have a pull-up bar that I use randomly when I'm bored or feel like they have fully recovered from previous times.
How can I lower my metabolism, am I eating enough to gain weight?
Oh, Arms are split into Bi's and Tri's for information and I have a pull-up bar that I use randomly when I'm bored or feel like they have fully recovered from previous times.
McFsC said:
Haha... I want it to be healthy. 
I'm quite ripped at the minute but still thin. If I get any more muscley I will just out of proportion, hence me wanting to gain fat aswell as muscle to gain an all round bigger size rather than just a body builder.
Quite clearly you need to each much, much more.I'm quite ripped at the minute but still thin. If I get any more muscley I will just out of proportion, hence me wanting to gain fat aswell as muscle to gain an all round bigger size rather than just a body builder.
You could also try a weight gainer as well as more food.
Anyone can get fat if they eat enough but most folk don't and then think they can't put on weight.
Fair enough, and if the answer is really that simple then more fool me. Is what I'm eating now below average? People who I've spoke to at work think that I'm eating good quantities and begrudge me for been thin and eating well whilst they are fat as f*ck whilst eating little but downing pints on a weekend.
McFsC said:
Fair enough, and if the answer is really that simple then more fool me. Is what I'm eating now below average? People who I've spoke to at work think that I'm eating good quantities and begrudge me for been thin and eating well whilst they are fat as f*ck whilst eating little but downing pints on a weekend.
If you are not putting on weight then its quite simple you are not eating enough baring a medical condition. I've seen folk who do this very often in the gym calling themselves 'hard gainers' but most just need to eat a lot more.
McFsC said:
Sounds good to me... A few more cheesecakes on the shopping list this week.
Inline with cheesecakes if you want to add muscle make sure the food is good quality and high in protein. But if you are lucky enough to be able to eat almost anything then I'd enjoy it whilst it lasts!
McFsC said:
Ok, cheers for the help... It seems the answer was pretty simple. EAT.
Going to have crisp sandwhiches, cheesecake and other bits in between what I eat allready and hopefully the pounds will go on.
Out of interest, how old are you? Sounds like you have quite a high metabolism.Going to have crisp sandwhiches, cheesecake and other bits in between what I eat allready and hopefully the pounds will go on.
As OC said - eat. And when you think you cant eat anymore, eat some more.
Trouble is, can you handle eating like an absolute f
king pig? Lots of thin people say they can, but ultimately don't.Gassing Station | Health Matters | Top of Page | What's New | My Stuff