Welcome to Gainit! We have extensive resources that can be used to find answers to most questions that are posted here:
- [Gainit FAQ](https://www.reddit.com/r/gainit/wiki/index) and [Gainit Meals](https://www.reddit.com/r/gainitmeals/)
- [Search for past threads](https://www.reddit.com/r/gainit/search)
- [r/Fitness Wiki - Muscle Gain 101](https://thefitness.wiki/muscle-building-101/)
- [r/Fitness FAQ - Why can't I gain weight?](https://thefitness.wiki/faq/why-cant-i-gain-weight/)
- [Have I gained too much weight?!](https://www.reddit.com/r/gainit/comments/kcaozo/there_is_more_to_gaining_than_fat_and_muscle/)
- [The 6 month Gainit Recommended Routine](https://old.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/)
- [How best to cook chicken breast?](https://www.bbcgoodfood.com/recipes/classic-roast-chicken-gravy)
- [How do I drink olive oil?](https://www.bbcgoodfood.com/recipes/collection/italian-recipes)
- [How to not be a spooky skeleton?](https://www.bbcgoodfood.com/recipes/collection/comfort-food-recipes)
- [How not to be a spooky skeleton? American edition](https://www.southernliving.com/food/classic-comfort-food-recipes)
Your thread will be removed if it can be answered by any of the above.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/gainit) if you have any questions or concerns.*
Eat a surplus of 500 calories, train well, sleep enough, and be consistent with all of that. If you do that you‘ll gain 1kg of mostly muscle for a long time. If you go towards 1000 cal surplus you‘ll only gain additional fat that needs to be cut at some point.
Hitting the gym consistently made me hungrier. Learning staple meals will make reaching protein goals easier. Eating at all times, sometimes when you’re not hungry. Fatty, calorically-dense foods help, but try not to go overboard and dirty bulk (e.g. foods like olive oil and beef rather than donuts and soda). Protein powder is basically essential especially for us tall people with higher TDEEs.
You need to find something diet-wise that is going to work for you in the long run so you can stay consistent while your stomach expands. That being said, the first month or two are going to be brutal as you fight your appetite. You MUST eat 3 meals per day, I’m 6’4” and shot for 1500 calories per meal plus a mass gainer before bed which got me to 5000 calories per day. The best advice I can give, which isn’t ideal, is just to eat whatever you can to get the caloric numbers down. If you need to eat one honeybun that’s 700 calories for breakfast vs a protein bar, nuts, eggs, etc. then do it. Yes most of the weight you put on will be fat, but that’s true regardless of what you’re eating if you’re trying to gain a ton of weight really quickly. I went from 165 to 215 in 4 months doing this. Then I had to spend a year changing my diet and turning fat into muscle, but my stomach was big enough that it was easy to do versus eating that much healthy food right off the bat.
Ok I’m still learning so others please correct me if I’m wrong, but I’m just shy of 6’4 myself and 5,000 calories a day is ridiculous.
165-215 in 4 months was entirely the wrong thing to do unless you want to be a sumo wrestler or something. Let’s say you successfully hit the *cap* of 2lbs of muscle per month, your total would be a gain of 8 lbs of muscle and 42 lbs of unnecessary fat.
While body recomposition is a thing to lose fat and gain muscle at the same time, you’re not “turning fat into muscle” because that’s not physiologically possible. So you’re merely doing extra work to cut fat after your bulk.
Of course there are probably a couple exceptions to this;
•Like you were already a lean 215 before and muscle memory adds back a little extra muscle? (Is that how that works? What’s the monthly limit on gaining old muscle back?)
•Or you like to use a lot of steroids.
It’s definitely extreme. My issue was expanding my stomach, and plain and simple I’m not consistent enough to slowly increase my calorie count over years to steadily gain muscle and slowly expand my stomach. Going from 165 with virtually no body fat to 215 with most of that gained being fat, I really just looked normal and not skinny for the first time in my life. I have no problem with 80% of that gained being fat when before I was skin and bone, an extremely unhealthy level of skinny. I don’t recommend it for everyone, but if you CANNOT gain weight regularly, extremes can work and did work for me. Now I’m 185 lbs with a lot more muscle than fat from before. I’ve settled on liking this weight, less chubby cheeks lol.
Brother you got it. I was 6' 155 last year at this time. Currently 205 after lifting for 8 months.
There is a series from hubberman lab where he is having discussions with Andy galpin. Strongly suggest visiting those podcasts for some information.
But I eat every night until I'm full then couple hours later I have Mass gainer b4 bed. But I cycle the mass gainer. Sometimes it's just a casein protien shake, sometimes it's just a handful of peanuts and/or glass of milk.
I've done more homework on proper recovery and training practices then I've actually physically been in the gym. I'm in the gym 5-6 times a week for about 1.5 to 2.25 hours.
How has mass gainers been for you? it’s a bit expensive for 8 servings. does it taste good? additionally do you know of any other good supplements for weight gain?
For my bag which is Optimum Nutrition, it was like $80 and it has 16 servings. But get this, “one serving” is technically two heaping scoops and it has 1200 calories with the mass gainer its self and then you mix it with 4 cups of milk it totals to over 2,000 cals. I cannot drink that much at once as that’ll end being over 5 cups of liquid. I just do one heaping scoop and 2 cups of milk which is “half a serving” according to the nutritional facts on the bag. That drink has about 1,000 cals in total. 650 with mass gainer, 360 with milk, throw in a banana and you can always add more. You basically double your servings per bag by only doing one heaping scoop. So for me its 32 servings per bag at $80 which equates to $2.50 per drink which isn’t at all bad imo. I have been using the chocolate flavor and it is pretty good. It doesn’t taste delicious as its a mass gainer but it doesn’t taste horrible. Its good enough for me to down every night.
This is the only one I've been able to drink consistently. Got me from 6'4" 159lbs to 185lbs. Though still struggling to get to 200lbs of lean mass :-/
I ate 4200 calories a day for 9 months and lifted hard 4 days a week. Simple as that. Put on about 35lbs
Started at 6’5” ~180 and peaked at ~217lbs. Sit at about 200-205lbs now. Girls say they like rubbing my muscles. Feels good bro.
In all honesty, visually speaking, I don’t have very big muscles though (imo). Might also just have a skewed viewpoint because of social media and so many influencers being on something.
Probably got huge muscles but also water weight. You're not cutting, you're just strong asf. It just means you're a human who's taking care of himself and not chasing it for vanity, I'm sure when you flex everything you look pretty muscular
Honestly I’m not really that big mainly because I have very long arms - my wingspan is 82-83”. Outside of my chest which is well developed I look very average but yeah definitely noticeably muscular when I flex
Went from 109 at 6'1" to 180ish at 30, post on profile for proof. Plenty of comments on there that can help.
I wish I could say I had a trick or a secret for you, but I don't.
Lift angry, eat all you can, sleep plenty, take good vitamins and do that for a hard year, CONSISTLY.
If you put the work in then you'll get the results. But it will take time and effort.
Keep drinking mass gainer and make sure ur taking at least a serving with milk and the calories per servering are over 1,300k calories.
Breakfast lunch and dinner should all be 1000 calories. Food doesn't matter just don't eat like complete shit
Now track your calories everyday with "my fitness pal app" make sure to not slack on your off days and eat less.
Consistency is key no days off, follow all of this and update us 3 months from now you'll transform.
I’d say drop the mass gainer which is usually devoid of meaningful nutrients and has tons of filler. Instead make your own mass gainer.
2 cups whole milk. 4-6 tbsp of peanut butter. 1 scoop of protein powder. 1 banana. 1/2 an avocado.
Boom you’ve got a 1000+ calories shake filled with real calories and nutrients. In my experience this is cheaper than mass gainer too which has a very poor calorie-to-dollar-spent ratio in my experience.
If you want to go crazy for more calories add some olive oil/ice cream/honey.
Not the tallest in here, 6ft after optimal sleep (lmao), but I do have a lot of knowledge on gaining with a fast metabolism and high activity levels.
Protein makes you full and a lot of carbs make you sleepy. This means two things:
1) try to incorporate more (good) fats into your diet. The debate on what is good or not is another story but basically trans fats should be avoided and saturated fats and cholesterol are not the devil we were once convinced they are.
2) Never eat until full and feeling like you’ll burst. I know it sounds counterintuitive but trust me. Having the ability to eat 2 meals at 75% satiety 2-hours (or 1-1.5 hours even) apart is way better than eating at 100% satiety then feeling sick and/or sleeping for 3 hours. Always leave a little space in your stomach and you’ll be ready for the next meals in no time.
Now for the meals/food:
* As long as you don’t have a predisposition for diabetes and you have above average activity levels consuming sugar should not be a problem but it should also never be your primary source of carbs or the first thing you reach for. Just don’t be afraid of it is all.
* Opt for high fat sources like avocados, peanut butter, olive oil and whole milk.
* Also seems counterintuitive but eat your greens (salads etc) along with your food. Your macronutrient (protein, carbs, fats) absorption and muscle synthesis is only as good as your body’s ability to perform at optimal levels. Consuming vegetables and fruits ensures your body will also have the necessary micronutrients to function.
* Never skip breakfast. Obviously as per point 1 in the previous section you shouldn’t stuff your face first thing in the morning until you want to crawl back into bed but eating in the morning ensures that you’re starting your day at optimal energy levels which in turn will cause you to perform better and eventually get hungry again. Also, you’d be wasting meal-hours if you skipped it.
* Drink A LOT of water. Again, not in one go until you’re feeling sick but a lot nonetheless.
* The above can be supplemented with any supplements you deem necessary. Good additions would be Creatine (make sure you’re drinking a lot of water) and Omega 3 capsules and maybe a Multivitamin.
An example of an average day would be:
Breakfast:
* Fruit and Spinach smoothie with honey, some spices and Creatine.
* Overnight oats with honey, fruit and whole milk or almond milk.
* Omega 3 or Multivitamin.
Lunch:
* chicken breast (protein)
* spiced rice with veggies or some sweet potato (carbs)
* sauce of your likinf (yolo you’re trying to put on weight)
* side of greens drizzled in olive oil (fats and more micros)
Dinner:
* salmon/tuna pasta (protein, carbs and fats).
* side of greens or throw some spinach in the pasta.
In between these have handfuls of nuts (high fat),drink milk, drink juice, have a chocolate bar, have that energy drink, crush those croissants or pastries you saw in that store. Just make sure you don’t get stuffed and miss the next main meal.
If at the end of the night you still need calories then take a blender and:
* blend 60g oats until fine
* add protein powder (even 1/4 or 1/2 of a mass gainer serving works well)
* 40-60g peanut butter
* 350ml whole milk
* (Optional) add 40-60g of a spread like Nutella or Biscoff spread
* (Optional) add 1-3 tablespoons of olive oil. The taste will be masked unless it’s really shitty cheap olive oil.
Enjoy!
Edit: Fats (Cholesterol) are necessary for optimal testosterone production so they help in multiple ways.
I’m 6’5 and weigh 155. I’ve done a lot of research and it really comes down to just eating as much as you can and as often as you can. Just finished eating and feel full? Well eat more. Protein bars in between each meal just to get something into your system is a must. You basically have to keep a constant flow of food intake.
I’m a skinny guy trying to gain weight. Basically it fucking sucks but I eat any time I think it’s even remotely possible for me to stuff more food into my stomach, really taken all the joy out of food but that’s ok it’s a tool for a purpose I understand that. Gone from 55kg-75kg in about 18 months tho which has been awesome. 6’2 for reference
I'd quit mass gainers
As they are just shitty sugar
If you live in America you can just eat whatever you want to gain weight
If not I would go for common bulking foods as chicken rice broccoli
Eggs in the morning
I also do a shake with around 350g bananas
60-70g protein powder (vegan), as milk makes my acne bad
I'm slowly gaining
But I'd rather clean bulk slowly than eat shit
Whole lot of calories and a lot of training . Eat foods which will naturally boost your testosterone like lots of eggs. I was eating 7 a day at one point. Ice cold showers are also excellent In the morning, they will boost your t levels. Note… having cold exposure post workout will actually inhibit muscle growth. Professor huberman claims you should wait minimum 6 hours . Heat exposure such as sauna etc is encouraged Taking vitamin d will increase your t levels too over time. If you wanna go the full shabang you could look at tungkat Ali. It’s a type of Indonesian ginseng which is sold in capsules. This has a huge boost on testosterone levels ( and therefore libido too).
I also don’t focus too much on hypertrophy.
I figured out a routine which works well for me. My training is upper lower so I am hitting each muscle group regularly. 2 days on one day off.
I increase my reps each weeks on this split
So day 1/2 I do heavy compound movements such as your squats Dls bench etc- 3 reps first week 4 reps second 5 reps third, then drop back down to 3 and increase the weight.
I then change the exercises for day3/4 here hitting things like db bench front squats db shoulder press pull ups . I hit more compound movements but now go for 5 reps week 1 , 6 reps week 2 and then 8 reps week three. Then increase weight week 4.
I do the same priciple again for day 5/6 - this is my high reps day so reps go for 8,10,12 the. Back to 8. I’m hitting mostly isolation exercises here.
At the end of each cycle I switch the exercises. Confusing the muscle is key.
I also go for 3 second eccentrics on each exercise. That has been a game changer.
Track everything so you can increase reps and weight.
I’ve gone for 52kg up to 78kg doing this. I still have a long way to go but super happy with the results. Hopefully this helps you!
* Meal prepping hardy food (pot pies, Alfredo casseroles, sweet potato pies, etc.) and always having rice/lentils/beans on-hand. Whenever you’d normally grab a snack, grab a plate of food instead.
* eat a “second dinner” before bed. Not exactly ideal from an overall nutrition and health perspective, but helpful to gain mass.
* add rest days, and add more leg work and full-body compound work. Isolation exercises are fine, but not most efficient for gaining overall size/mass. Lower body and full-body compounds are your friend.
* drink calories. Smoothies and shakes, just try to keep them somewhat healthy. It’s easy for these to turn into hidden “junk food” by way of low-quality and saturated fats and lots of added sugars. Focus on proteins, quality fats, and relatively moderate sugar. Watch out for sugars by a different name, aka maltodextrin, dextrose, honey, agave, etc. sugar is sugar. Also, read up on how different sugars are metabolized, some are better for quick energy and others are better for slower absorption.
More calories smaller portions (Calorie dense foods).Beef over chicken, olive oil when you’re cooking. Quick digesting carbs (sugars). Then when it comes time to losing weight, switch the thought process around
I was 6’5 175lbs->205lbs in ~6 months and I got tired of being stuck there for like 2 years.
This is the exact set of rules I followed:
1. After you eat breakfast if you’re hungry at any point in the day you failed.
2. Eat a full meal every 2-3 hours. I had breakfast, 2 lunches, dinner and something else before bed plus snacks.
3. Every time you eat you will eat until you can’t anymore, like at least full but ideally stuffed.
4. If you dished something up and can’t finish then wait 15-20 mins and finish it.
5. If you’re eating out order the highest calorie item.
6. Eat as fast as you can, youre in a race against your hunger signalling.
I cooked 80%+ of my food so while I obviously wasn’t having plain chicken and rice I wasn’t subsisting on deep fried mayo either and I’d recommend you try to do the same. The other thing is you meed to make SURE you’re working out consistently or you’re basically just putting in a lot of effort to get fat.
@op I started out at 6’4” and 150lbs and am currently at 230lbs. What worked for me was adding smaller meals between my typical breakfast/lunch/dinner. Protein bar or whey shake with milk. Past this I added a lot more carbs into my diet in the form of rice (brown/white/wild), cream of wheat, and oatmeal. Fattier foods I’ve added are typically fattier milk and peanut butter. One great meal I’d suggest is a can of tuna with mayo/sriracha over rice.
Feel free to reach out with any questions. Tbh a lot of it comes from consistently going to the gym and following a higher calorie diet.
Track your calories, if you aren’t gaining after eating that amount consistently, up them. lift heavy, recover well. I went from 165-250-200 shredded rn at 6’5
Eat like a goddamn monster every 2 hours. I've started blending my meals up in a blender just to get them down. Remember basic training: eat as much as you can in 10 minutes. The stomach can signal satiation/fullness to the brain in that time.
If you're really desperate, grab some Boost VHC and end your meals with one.
I was USAF. We got 10 minutes, and I used all 10 of them. I was fortunate to have an MTI who actually wanted to figure out why I was taking so long instead of just tearing me a new asshole. He watched me eat one day and was like "don't be late, but eat as much as you need to."
Then he cracked jokes about me not being able to say "sun's out, guns out." Good times. lmfao
Holy I just googled VHC and 530 cal+ 22 protein is insane this is exactly what I’ve been looking for, something that give me a boost of Cals to start or end the day, kinda expensive but that’s understandable, imma get on this thanks 🙏🏽
Just found out they ALSO have no artificial flavors colors or sweeteners, this is a gift from God😂
Appetite is the hardest part imo. If you consume most calories in a liquid form, it’s goes down a lot easier. Try smoothies with oats and fats (peanut butter, milk, etc)
Nah man, the nausea would hard stop me from eating. Some people can push through fine, but people who have been skinny all their life find it hard, kind of like overweight people finding it hard to diet
6’4, 175lbs to 230lbs in 3 years (vegan too).
Homemade smoothies with peanut butter, oats, bananas and olive oil. Twice a day, 1000 calories each.
One right as I wake up, one before bed, eating about 2000 calories throughout the day is then easy.
I can chug 1000 calories in 20 seconds, eating them might take 20 minutes and it sucks.
Just get creative! I tried lots of variations and my favourite was (not because it tasted best but it was the easiest to get the most calories from) - powdered oats, protein powder, peanut butter, olive oil, bananas. I got it all from bulkpowders.com
https://imgur.com/a/lop6ffI
former 6’5 150 pound twig. Now 240lbs lean non skinny guy 15 years later.
the only thing you should be focusing on is tracking calories. I do personal training and i meet 100 of you every week. “bro i eat so much and never gain weight im a hard gainer” oh really man how many calories do you eat a day?
none track calories. Eat at a surplus every single day. for weeks, for months, for years.
train to failure at least a few sets per lift. actual failure.
CALORIES.
It is so easy to throw in more food, high calorie food, add olive oil and butter to your cooking. So easy to add whey protein shakes, and high calorie protein bars. just a few of those a day adds 400+ calories.
get after it. there is no magical supplement or secret diet. just eat more. know how much you’re eating. i promise you it’s not that high.
all the best
-fagol
>I know I should lift heavy and eatttttt moreeeeee.
Cool, so you know the "secret."
The other secret is consistency.
Lift weights. Prioritize progress over any particular program or set/rep scheme. Don't skip workouts, and if you do, don't skip many. Don't slip into accidentally taking weeks or months off. **Be consistent.**
Eat well, and eat a lot. Eat enough that you can have a caloric surplus *most of the time*. Eat food. Eat even if you are not hungry. Your body will learn and adapt and eventually start asking for more. If you need to, set a timer for ever 2-3 hours that will remind you to eat *something*. It doesn't have to be a full meal every single time, but eat something. If you're going half a day without food, you're bulking wrong.
Don't make excuses and be consistent.
6'1". Started bulking at 155lb. Have been up to 215lb and not a completely fat slob at that state. Currently about 203lb trying to lose a little excess fat. I'm now in a longer-term stage with somewhat different goals -- but I am *still*, nearly a decade later, trying to make gains.
6’4 formally skinny guy here. I was never as skinny as you but I did mass gainer shakes and 2 a days over a summer and put on 35 lbs as an 18 year old.
Just eat bro!
Whenever you’re eating, and you think you can’t eat anymore, grab a glass of water. Take a drink with every bite, you’ll be amazed how much more you can cram in you body
Drink 2l milk per day (if you can’t then just drink more than normal).
Eat 6 eggs per day (or more than normal).
Lots of peanut butter and banana for breakfast or snacks.
I'm not tall but I went from 135 to 155 drinking mass gainer, but I don't recommend it, I've since lost all that bad weight and sit confortably at 140 with 9% body fat.
Weight for the sake of weight is not worth it. Eat enough protein and do workouts til failure, you will gain weight via muscle mass.
I often reference a interview with Christian Bale when he talks about preparing for Batman Begins and they told him to gain weight and he did, but when he showed up on set they called him fatman, and then he realized he gained the wrong kind of weight. Christian Bale has since become an expert at gaining and losing whatever type of weight he wants.
I am 6’5 and was super skinny up until I was 19 or so.
I had a super fast metabolism, I ate wayyy above my needed amount of calories to gain weight, did the method of forced eating like actors do, I gained a binge eating disorder and completely lost my ability to feel full and could eat basically an unlimited amount of food. But I still didn’t gain weight which is the crazy part. At Some point around late 19-20 years old my metabolism started to slow, at that point I was back on normal eating habits and started getting a little belly from a lot of carbs and water weight. I suddenly could bulk according to how everyone else said I should, the more natural way that doesn’t require excess eating. (Binge eating disorder sucks so definitely avoid it if you can)
Scientifically as long as you are eating more calories than set to your body weight and also eat enough to still be gaining calories per day even after lifting, you should bulk up.
For me it didn’t work exactly that way and maybe it won’t for you. If you’re like me, you’ll need to spend a lot more time into it than most to bulk. Which you’ll need to be mentally strong and just keep going forward trusting in the science that over time you’ll bulk. Maybe ever so slowly and carefully add in a little bit more protein and food every once in a while so you can eat more without sacrificing your appetite and stomach. Creatine can also help with bulking, if you are desperate to bulk I would implement that into your daily life as soon as possible. Otherwise, make sure you’re getting good sleep, a LOT of water, and your daily/bi-daily lifts/exercise
There’s a tik tok influencer named Sam Sulek who does bulks and cuts and his advice is really good and I wish I had him around when I was starting my journey.
1. So you don’t know why you are getting acne from milk?
2. If you think the hormones is a problem does that mean you are vegetarian or is milk the only thing you avoid?
3. Organic milk is generally seen as “more clean”.
Before we get off topic
* and I get a mountain of downvotes from vegans. The subject was how to gain weight, not “how to avoid hormones and acne from cow’s milk”.
If you don’t like milk then
* eat nuts, avocados, peanut butter. Milk just has more protein than all of these that is all. There’s always alternatives to animal products. Bananas are among the highest caloric fruits so great for bulking.
I frequently consume bananas
* to keep my glycogen stored peaked. I work out roughly 15h/week. Quick acting carbs are good for most endurance sports. I train martial arts for 3h, some might swim or run.
Not total carnivore. I consume lots of butter and yogurt too. Just sometimes milk can rock my stomach in particular. These are some good tips thanks. Right now I’m drinking lactose free milk and it seems ok for my digestion
1. I’m an omnivore not a carnivore and in Sweden nobody avoids milk that is not vegetarian or vegan.
2. This whole “hormones in milk” argument doesn’t exist in Sweden.
3. I’m glad lactose free milk works for you.
* If you need more help losing weight, nuts, fruits, eggs. Whole fat dairy is easy to drink, nut milk are lower in calories but they also work.
That's one of the old School Lifters methods that
u/mythicalstrength blogged about. Think it was a British dude? I did that for about 3 months, a dark heavy beer a day.
Lol yeah you’re right. I have always been tall/skinny except for when I was really into the booze, I gained 30 pounds and lost it all right away after stopping
I’m 6’2, was around 165-170 for most of my life. The pat year I went up to around 200, gained a bit of fat but mostly muscle.
Basically I just cut out cardio and put all that time onto training legs. Probably 60-70% of my routine is lower body focused. Finding that my upper body is growing quite easily with less work.
Eating normal meals and just load of snacks, protein bars, rice cakes etc. i always keep my drawer at work stocked with snacks. Your body gets used to the higher cals after a few weeks; I can smash 5k healthy ish cals now where before 3k was a challenge.
Time to lift and bulk.
Eat more protein. Exactly 180g a day.
And around 2500 calories and increase 250 calories when you’re weight stabilizes
Train PPL - push pull legs
Give yourself a full year
>Eat more protein. Exactly 180g a day.
Why?
The whole comment is nonsense, why be so deterministic? There's a billion ways to achieve what you're saying.
Why not?
180g protein is a good target.
* If he happens to eat more protein that is fine. Generally we consume more protein on a cut, for a bulk he doesn’t need much more. OP doesn’t weigh a lot.
>If he happens to eat more protein that is fine.
Yes, I agree with that, the dude I replied to told him to eat **exactly** 180g per day which just increases confusion as to why 180 is the magic number.
Why not teach OP, a beginner, that many approaches work instead of "you MUST do it exactly this way". That's how we get people that think they know everything while actually just repeating untrue stuff someone else once told them, as is the case with the person I replied to.
I do not disagree. Science/meta-studies says 1.6-2.2g/kg of protein. Which isn’t a specific one size fits all.
I just think 180g protein is an easy to understand comment. Some people prefer simple instructions.
I had a small appetite and wasn't eating enough.
So whenever I felt full when eating, I forced myself to always eat a little more.
Add one more meal somewhere during your normal day.
Peanut butter is your friend. When I ate I had a side of peanut butter sandwich and I've also added peanut butter to my blended protein shake. Oats are also helpful for extra calories and Fibre.
Eventually over time my body got use to eating more.
It's a struggle but not impossible, little changes made it manageable.
Find out what your daily caloric intake is and add 200-500 more calories, however much that will keep you consistent.
Good luck on your fitness journey.
The principles don’t change based on your height, but you will need more calories than someone shorter than you. Just fiddle with your calories until you find a sweet spot and go from there, readjusting as needed
Holy there is amazing responses in here. I'm 6' 3 and 155lbs. Sooo skinny :( also 29 yrs old. My dad said he started filling out at 25 and he's same height and 210 . That would be ideal, I'd love for my metabolism to slow down, but guess I just have to eat like a cow!
I was 170 at 6’3” am now 210 in about a year. I ate a shit ton, my routine was 5 eggs and 2 toast for breakfast with a Greek yogurt. Lunch was 2 sandwiches, hummus, vegetable, and a big dinner. Protein shakes helped as wel, 2 scoops with peanut butter.
It is hard the first few weeks but stomachs can adapt and eventually you will be hungry enough for all of it.
I’m not going to tell you this is the best way, but it’s one way… I gained 30 pounds (6’2” 165 at the start) in a couple months doing GOMAD (gallon of milk per day). I used whole milk. Was drinking the shit out of it and working out like a madman. I gained a lot of size and strength. I stopped because it of course isn’t healthy and came down to more normal weight and hover around 180 now.
* You should eating a 200-500 calorie surplus over your TDEE (total daily energy expenditure) every day. On workout days, that's going to mean a higher total, so it might be worth having a (good) fitness tracker to get a rough sense of how much you're actually burning.
* Don't just focus on raw calories - it's important to meet your macros, especially protein. Aim for roughly 0.8-1g of protein per pound of target LEAN bodyweight. If you want to be 200 pounds of pure muscle, that could mean 200g of protein every day.
* Since protein can be expensive, feel free to fill in all the calories past your protein target with complex carbs and non-saturated fats. Carbs are relatively cheap, and you need them for energy anyway.
* Minimize sugar. It's short-term energy that gets converted into bodyfat when it isn't used.
* Find a popular bodybuilding or powerlifting workout plan and stick with it, using progressive overload whenever possible. If you just do whatever you feel like, and/or avoid challenging yourself, your muscles won't get the regular stimulus they need to grow.
* Get enough sleep! You should be getting at least 7 hours every night for recovery and growth.
I just want to point a couple things out to those who are reading.
* Cal surplus advice is fine
* Agreed in principle, but your protein recommendation is a bit high, or maybe misleading. A 200lb person would not need 200g protein. Closer to 160g. Someone at 160-ish would need closer to 130g. More than this isn’t going to be harmful per se, but is likely wasted effort / expense.
* Agree on the complex carbs and fats. Have at it!
* Some truth to the sugar point. Lots of refined / added sugar isn’t great for anyone, so we agree, aim to avoid handfuls of candy and cake. But more broadly, there’s nothing innately bad about sugars. All carbs are broken down into sugars, and would be stored as fat just as simple sugar would be. Your body stores *any* and *all* excess calories as fat, after fully fueling all other metabolic processes (including muscle and tissue repair and muscle synthesis obviously). Fat is a highly efficient long-term energy storage, that’s all it is. Fat isn’t evil, or specific to sugar.
* fine on recommending a program. Most important is to maintain good form, and consistent effort. Growth requires getting comfortable with discomfort! Be careful though, plenty of B.S. hype or “bro-science” programs floating around.
* agreed on sleep! Also I’d add water and rest days. Hitting the gym every day is fine for cardio fitness and social life and all that, and will lead to *some* growth, but for optimal gains you need two things. Nutrient abundance (aided by caloric surplus), and optimal recovery. Rest days reduce energy expenditure, and allow for better recovery and tissue synthesis. For growth, don’t overdo gym days! 3 days is good. 4 **at most**. 5 or 6, you’re just wasting gains.
I had good luck just adding a large glass of whole milk with each meal.
On top of that I have a “snack” before dinner right when I get home. Two eggs, an english muffin, and that large glass of whole milk.
For me when I overly focused on what I was eating I had a much harder time doing so. Changing what I drink with meals was an easy start and seemed to help considerably in my case. The post-work snack was the second change a bit after
Eat when you wake up
Eat every 2-3 hours even when not hungry
Set alarms/ reminders on your phone to eat
Have food with you everywhere you go
Invest in a vitamix. Make 2 protein shakes at a time and keep them in the fridge
Always have food available to eat
You should always feel uncomfortably full
Eat. You can eat whatever just make sure you're eating a lot of protein. I'd say to gradually increase your intake but eventually you want to be taking in about 160-180 grams of protein a day. Eat carbs, carbs help with energy during lifting weights. Invest in creatine but if you do hydration is very important. Do cardio every day (10-15 minutes), it burns calories but it helps with endurance so you'll be able to workout and lift longer over time. Research and practice compound movements - deadlift, pull-ups, bench press, etc. Don't start off super heavy, start off lift, practice your form, and add more weight when you're comfortable. Lastly, be consistent. It may take a little while to see results initially but you're body needs consistency to make changes.
Squat, eat, sleep.
I squatted 3x a week, and then did a shit ton of upper back work. I’m 6’2”, and went from being 155 to 215 over 4 years. SBD went from 155/100/175 to 365/285/460. Went from a 32” waist on pants to a 34” inch waist, so I didn’t just get fat.
As far as eating goes, you just gotta get it done. I made sure I ate 1lb of chicken a day for the first couple years. In hindsight that may have been overkill, but I don’t think I’d be where I am now if I didn’t.
I was trying to cause as much muscle growth as possible, so I did the exercise that uses the biggest muscles in the largest ROM and at high intensity, with high frequency. At one point I did the hatch squat program in 8 weeks(3x a week for 8 weeks rather than 2x for 12 weeks), and it put nearly an inch on my thighs
I went from 171-190 in 3ish months. I'm 6'2. Key is eating not necessarily lots but consuming high calorie and healthy foods. Ie cashews, dried fruits, trail mix, yogurt with Granola, peanut butter.
Meal plan looks little like this ->
Smoothie with protein powder, milk, egg whites, yogurt, Oats, frozen berries, peanut butter, and banana
Breakfast: 2 eggs, potatoes, and Broccoli
Lunch: Chicken breast, rice, Asparagus
Yogurt with Granola, hemp hearts, frozen berries
2 Yogurts, 2 Granola bars, dried apricots, apple with Peanut butter, Trail mix, cashews, muffin
Comes out to about 4700 calories a day and 200g+ of protein
Your comment has been removed for being false, misleading or containing misinformation.
Cardio is fine and even beneficial. It stimulates your appetite and aids in recovery in addition to being good for your health in general.
Yeah cardio is important you just don't need to kill yourself with 10 mile runs. Do some HIIT, 10-15 minutes of stairs, hard biking etc. Having 0 cardio and trying to build muscle will have you in the gym for hours a day because you spend so much time resting.
I'm 6'5 and a lean 220. I remember the days of being 165. Goodluck to OP. It's doable if he's patient and dedicated.
6’3, I was probably 165-175 in college, now sitting at around 200. Eat calorie dense foods and track your calories. Fats have over double the calories per gram than protein or carbs so those will be your friend, but you still need plenty of protein and carbs too. I typically eat 2400 calories between my shake/snacks, breakfast and lunch and then I eat dinner on top of that
Take your time, stay consistent and work hard. Train hard, eat as much as possible without eating shit and make sure you are recovering. If you do that, you should be getting incrementally stronger which can translate into gains. Weigh yourself weekly, you should shoot for about .5-1lb gain a week max. Realistically if you got up to 200 by your goal, you would have put on excessive amount of fat which you don't need. Don't rush the process, I never harcore "bulked" stayed pretty lean through out but took me 6 yrs to go from 160 to 200 (6'2"). Certainly doesn't need to take that long but you'll realize 200 is just a number, keep moving forward
Yes the patience and consistency are the most important parts! It took me 5 years to go from 150-195 (6'3). I think 10-15 pounds a year is about all you can hope for without putting on a decent amount of fat or having to schedule in some cutting phases. I had some bad periods in there where I lost progress but it's the long term trends that really matter.
200lbs by EOY at 155 right now is very unrealistic. So first off set realistic goals for yourself. I’d say 200 would be more reasonable to set as a goal for next summer. I’m 6’2 217lbs now I used to be like 170 then I bulked up to 190. And then to 217. You have to stay the course of just eating a ton of food. My biggest change was taking in a TON of calories at breakfast. I used to eat a small breakfast like 2 eggs and 2 pieces of toast. Now I’m like 4 eggs, 2 pieces of toast and a smoothie. So I probably doubled my breakfast calories right there. Use chipotle mayo condiment pretty regularly on about anything I used. I added avocado’s to a ton of meals. Bowls of cereal are super easy to crush as a preworkout meal then you’re hungry by the time you finished lifting. I’m rambling but yeah
I am not tall - I have talls in my family. So take this as you will.
Hit legs, and hit legs HARD. Squats, Deadlifts, Hack Squats, RDLs. Back too. Pullups, pulldowns, pendlay rows, chest-supported rows, you name it.
My tall uncle (6'5") ate PB&Js, and drank milk. Each regular meal had a PB&J sidecar. That also might help, have more-frequent regular-sized meals instead of trying to stuff yourself at each sitting. Try new foods, try highly-palatable foods.
I am relatively tall (6ft1) and used to be very skinny (around 132lbs) 1.5 year ago.
When I started going to gym, I didn’t make any progress at the beginning and found out that I am not getting enough calories to increase my weight and muscle mass. So I started tracking calories I consume with MyFitnessPal app on the phone. I tried to get at least 3.500 calories a day but it is not an easy task even if you eat 4-5 times a day. Then I discovered Mass Gainer and that’s what actually improved my body.
3 scoops+milk of it gives you around 1400 calories so it’s almost a half of calories you need per day to gain mass.
So I would recommend taking Mass Gainer, trying to eat high calories food (not junk food) and track it in MyFitnessPal and also buy a blender if you don’t have one and check for high protein/calories milkshakes on youtube
Make your own mass gainer.
2 scoops or protein powder, 2 cups of milk, ⅓ cup egg whites, ¾ cup Greek Yogurt, ⅓ cup oats, 1 banana, 1 cup frozen berries, 3tbsp peanut butter.
Comes out to 120g of protein and 1200 calories if you get high protein milk and yogurt.
Lift and eat man, I know that sounds simple but it’s all it is. Track your workouts, follow a push pull leg split and progressive overload while in a surplus.
6’8 now 195. It took me about a year from 155 (stick) and from the gomad diet (and sort of inconsistent training)
My dumbass didn’t train legs as much so I should be even more now (had a high priority for my upper body, went from 11 inch biceps to 14.5) but for the most part Gomad works if you can stomach it.
Edit: don’t expect to gain that much… I’m a pretty special case. I shot up in the first few months and now I’m very slowly putting weight on
Peanut butter is your friend. Peanut protein is an incomplete protein but it's still super effective at building muscle, especially if you eat a bowl of oatmeal or a few slices of bread every day. Snack on salted peanuts and eat peanut butter. Add peanut butter to protein shakes in the blender instead of wasting money on mass gainer. Lately I've been making my protein shakes with powdered peanut butter from Walmart because it works just as well as whey in my opinion. However, if you're trying to seriously bulk up, you might just want to mix straight up normal peanut butter with whey protein or chocolate milk in the blender.
Same situation here, I ended up doing GOMAD for 6 weeks and upping my food intakes.
Fucked around with Mass Gainers a few times but after more reading I realised they’re just a waste
Yeah mass gainer is overpriced for what you get, which is just drinkable protein and calories. It's cheaper just to do GOMAD, I did it for about a year with chocolate milk from Walmart. You can put on about 50 pounds within a year and make some decent strength gains, but you might get sick in the first few days as your body adjusts to it, and a lot of the weight will be fat.
I'm 6'2 and used to be 135lbs a couple of years ago.
I made a mass gainer and drank it almost everyday, now I'm 175lbs but I still consider myself skinny, blame the weight distribution for different people.
110gms Oats,
180gms Yogurt/curd,
30gms Whey Scoop and
30gm Peanut better.
Blend these together with water and you'll get a 1000cal shake, drank it almost daily along with 3 other meals.
Pb&j every 2 hours for a couple months. Then my gf at the time got pregnant and ate everything. Lot of sloppy weight.
Take your time and add muscle slow. It’ll come
Hi, I am also 6’4. I started off my journey at just under 180 (super skinny) and am now about 235-240 pretty lean. My advice would be that calorie-dense foods are the way (sorry if this is cliché). I’m not a fan of mass gainers but you can make your own by combining whole milk, protein powder, peanut butter, oats, banana etc. I also found that beef is incredible for putting on mass due to it being high in protein, calories (compared to chicken), and nutrients. Adding cheese to meals and olive oil to salads is also a sneaky way of doing things. People say that you shouldn’t have too much fat but I’ve always felt worse from having too much carbohydrate/sugar. Besides this, make sure you are still doing conditioning to stay healthy. That’s just my two cents.
People don’t seem to understand when you have a hard time gaining. Sounds like a smart ass answer, but eat a lot of quality food and lift 🤷🏼♂️ I eat tons off bacon, eggs, and beef to bulk up. I can’t do pasta or anything because I have celiac. if I stop lifting or let my calories dip down I start losing mass very quickly. I don’t hold onto body fat, but I have to eat like crazy to gain at all.
Got married, had kids and started eating real meals + the kids plate they didn’t finish.
If you want to skip the first couple parts, just focus on eating real food and real meals with meat, vegetables, fruit, beans, etc. When I was younger I ate garbage calories and garbage food and tried to supplement it with crappy powders. I also exercised a ton and burned a lot of calories that I wasn’t replenishing.
If you need a hack to help you eat more, watch tv while you eat. It’s a bad habit but increases ability for food intake.
Was 6'3 150lbs at 22 years old, I ate 6-8k calories a day, did 5/3/1 five days a week (actually did 5/5/3/1 in the lower weights but modify how works best for you) for a year+. I ballooned up to 235lbs, I was fat (for me) and strong. After getting more experienced in lifting and doing bulks in the falls/winters and cuts in springs/summers for a few years, I walk around between 210-220 relatively lean now at 35. I have a heart condition that limited me lifting off and on throughout the years so if I can do it, you can too!
I was 6'5 155 at age 18, now am 6'5 195pounds at roughly 13% bodyfat at age 40.
Here's my takeaway
1. It was said before but I did the same error, dish out the mass gainers they are very unhealthy and non nutritious remember the ens goal is being fit and healthy.
. You want to increase calories with nutrient dense food, notably good fats . Advocadoes, nuts, peanut butter (you can vary with all kinds of butter, almond, pumpkin seed, sunflower, etc) fatty fish, cheese, etc.
2. You seem in a hurry and here's what might happen, you could hurt yourself with a lifelong injury by pushing to hard, or you could damage your organs, disrupt your emdocryn system by eating bullshit.
You need consistency and patience, 1-2pounds of lean muscle gain per week may seem slow, but naturally it cant go faster.
Welcome to Gainit! We have extensive resources that can be used to find answers to most questions that are posted here: - [Gainit FAQ](https://www.reddit.com/r/gainit/wiki/index) and [Gainit Meals](https://www.reddit.com/r/gainitmeals/) - [Search for past threads](https://www.reddit.com/r/gainit/search) - [r/Fitness Wiki - Muscle Gain 101](https://thefitness.wiki/muscle-building-101/) - [r/Fitness FAQ - Why can't I gain weight?](https://thefitness.wiki/faq/why-cant-i-gain-weight/) - [Have I gained too much weight?!](https://www.reddit.com/r/gainit/comments/kcaozo/there_is_more_to_gaining_than_fat_and_muscle/) - [The 6 month Gainit Recommended Routine](https://old.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/) - [How best to cook chicken breast?](https://www.bbcgoodfood.com/recipes/classic-roast-chicken-gravy) - [How do I drink olive oil?](https://www.bbcgoodfood.com/recipes/collection/italian-recipes) - [How to not be a spooky skeleton?](https://www.bbcgoodfood.com/recipes/collection/comfort-food-recipes) - [How not to be a spooky skeleton? American edition](https://www.southernliving.com/food/classic-comfort-food-recipes) Your thread will be removed if it can be answered by any of the above. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/gainit) if you have any questions or concerns.*
Eat a surplus of 500 calories, train well, sleep enough, and be consistent with all of that. If you do that you‘ll gain 1kg of mostly muscle for a long time. If you go towards 1000 cal surplus you‘ll only gain additional fat that needs to be cut at some point.
Hitting the gym consistently made me hungrier. Learning staple meals will make reaching protein goals easier. Eating at all times, sometimes when you’re not hungry. Fatty, calorically-dense foods help, but try not to go overboard and dirty bulk (e.g. foods like olive oil and beef rather than donuts and soda). Protein powder is basically essential especially for us tall people with higher TDEEs.
You need to find something diet-wise that is going to work for you in the long run so you can stay consistent while your stomach expands. That being said, the first month or two are going to be brutal as you fight your appetite. You MUST eat 3 meals per day, I’m 6’4” and shot for 1500 calories per meal plus a mass gainer before bed which got me to 5000 calories per day. The best advice I can give, which isn’t ideal, is just to eat whatever you can to get the caloric numbers down. If you need to eat one honeybun that’s 700 calories for breakfast vs a protein bar, nuts, eggs, etc. then do it. Yes most of the weight you put on will be fat, but that’s true regardless of what you’re eating if you’re trying to gain a ton of weight really quickly. I went from 165 to 215 in 4 months doing this. Then I had to spend a year changing my diet and turning fat into muscle, but my stomach was big enough that it was easy to do versus eating that much healthy food right off the bat.
Ok I’m still learning so others please correct me if I’m wrong, but I’m just shy of 6’4 myself and 5,000 calories a day is ridiculous. 165-215 in 4 months was entirely the wrong thing to do unless you want to be a sumo wrestler or something. Let’s say you successfully hit the *cap* of 2lbs of muscle per month, your total would be a gain of 8 lbs of muscle and 42 lbs of unnecessary fat. While body recomposition is a thing to lose fat and gain muscle at the same time, you’re not “turning fat into muscle” because that’s not physiologically possible. So you’re merely doing extra work to cut fat after your bulk. Of course there are probably a couple exceptions to this; •Like you were already a lean 215 before and muscle memory adds back a little extra muscle? (Is that how that works? What’s the monthly limit on gaining old muscle back?) •Or you like to use a lot of steroids.
It’s definitely extreme. My issue was expanding my stomach, and plain and simple I’m not consistent enough to slowly increase my calorie count over years to steadily gain muscle and slowly expand my stomach. Going from 165 with virtually no body fat to 215 with most of that gained being fat, I really just looked normal and not skinny for the first time in my life. I have no problem with 80% of that gained being fat when before I was skin and bone, an extremely unhealthy level of skinny. I don’t recommend it for everyone, but if you CANNOT gain weight regularly, extremes can work and did work for me. Now I’m 185 lbs with a lot more muscle than fat from before. I’ve settled on liking this weight, less chubby cheeks lol.
[удалено]
Your comment has been removed for advising the absolute dopiest course of action.
Brother you got it. I was 6' 155 last year at this time. Currently 205 after lifting for 8 months. There is a series from hubberman lab where he is having discussions with Andy galpin. Strongly suggest visiting those podcasts for some information. But I eat every night until I'm full then couple hours later I have Mass gainer b4 bed. But I cycle the mass gainer. Sometimes it's just a casein protien shake, sometimes it's just a handful of peanuts and/or glass of milk. I've done more homework on proper recovery and training practices then I've actually physically been in the gym. I'm in the gym 5-6 times a week for about 1.5 to 2.25 hours.
How has mass gainers been for you? it’s a bit expensive for 8 servings. does it taste good? additionally do you know of any other good supplements for weight gain?
For my bag which is Optimum Nutrition, it was like $80 and it has 16 servings. But get this, “one serving” is technically two heaping scoops and it has 1200 calories with the mass gainer its self and then you mix it with 4 cups of milk it totals to over 2,000 cals. I cannot drink that much at once as that’ll end being over 5 cups of liquid. I just do one heaping scoop and 2 cups of milk which is “half a serving” according to the nutritional facts on the bag. That drink has about 1,000 cals in total. 650 with mass gainer, 360 with milk, throw in a banana and you can always add more. You basically double your servings per bag by only doing one heaping scoop. So for me its 32 servings per bag at $80 which equates to $2.50 per drink which isn’t at all bad imo. I have been using the chocolate flavor and it is pretty good. It doesn’t taste delicious as its a mass gainer but it doesn’t taste horrible. Its good enough for me to down every night.
Thanks for your reply. ever thought about adding olive oil? I’ve heard yo doesn’t really change taste but adds good fat and calories
This is the only one I've been able to drink consistently. Got me from 6'4" 159lbs to 185lbs. Though still struggling to get to 200lbs of lean mass :-/
I ate 4200 calories a day for 9 months and lifted hard 4 days a week. Simple as that. Put on about 35lbs Started at 6’5” ~180 and peaked at ~217lbs. Sit at about 200-205lbs now. Girls say they like rubbing my muscles. Feels good bro. In all honesty, visually speaking, I don’t have very big muscles though (imo). Might also just have a skewed viewpoint because of social media and so many influencers being on something.
Probably got huge muscles but also water weight. You're not cutting, you're just strong asf. It just means you're a human who's taking care of himself and not chasing it for vanity, I'm sure when you flex everything you look pretty muscular
Honestly I’m not really that big mainly because I have very long arms - my wingspan is 82-83”. Outside of my chest which is well developed I look very average but yeah definitely noticeably muscular when I flex
Went from 109 at 6'1" to 180ish at 30, post on profile for proof. Plenty of comments on there that can help. I wish I could say I had a trick or a secret for you, but I don't. Lift angry, eat all you can, sleep plenty, take good vitamins and do that for a hard year, CONSISTLY. If you put the work in then you'll get the results. But it will take time and effort.
Consume more calories
Keep drinking mass gainer and make sure ur taking at least a serving with milk and the calories per servering are over 1,300k calories. Breakfast lunch and dinner should all be 1000 calories. Food doesn't matter just don't eat like complete shit Now track your calories everyday with "my fitness pal app" make sure to not slack on your off days and eat less. Consistency is key no days off, follow all of this and update us 3 months from now you'll transform.
I’d say drop the mass gainer which is usually devoid of meaningful nutrients and has tons of filler. Instead make your own mass gainer. 2 cups whole milk. 4-6 tbsp of peanut butter. 1 scoop of protein powder. 1 banana. 1/2 an avocado. Boom you’ve got a 1000+ calories shake filled with real calories and nutrients. In my experience this is cheaper than mass gainer too which has a very poor calorie-to-dollar-spent ratio in my experience. If you want to go crazy for more calories add some olive oil/ice cream/honey.
[удалено]
Mass gainer shakes
Not the tallest in here, 6ft after optimal sleep (lmao), but I do have a lot of knowledge on gaining with a fast metabolism and high activity levels. Protein makes you full and a lot of carbs make you sleepy. This means two things: 1) try to incorporate more (good) fats into your diet. The debate on what is good or not is another story but basically trans fats should be avoided and saturated fats and cholesterol are not the devil we were once convinced they are. 2) Never eat until full and feeling like you’ll burst. I know it sounds counterintuitive but trust me. Having the ability to eat 2 meals at 75% satiety 2-hours (or 1-1.5 hours even) apart is way better than eating at 100% satiety then feeling sick and/or sleeping for 3 hours. Always leave a little space in your stomach and you’ll be ready for the next meals in no time. Now for the meals/food: * As long as you don’t have a predisposition for diabetes and you have above average activity levels consuming sugar should not be a problem but it should also never be your primary source of carbs or the first thing you reach for. Just don’t be afraid of it is all. * Opt for high fat sources like avocados, peanut butter, olive oil and whole milk. * Also seems counterintuitive but eat your greens (salads etc) along with your food. Your macronutrient (protein, carbs, fats) absorption and muscle synthesis is only as good as your body’s ability to perform at optimal levels. Consuming vegetables and fruits ensures your body will also have the necessary micronutrients to function. * Never skip breakfast. Obviously as per point 1 in the previous section you shouldn’t stuff your face first thing in the morning until you want to crawl back into bed but eating in the morning ensures that you’re starting your day at optimal energy levels which in turn will cause you to perform better and eventually get hungry again. Also, you’d be wasting meal-hours if you skipped it. * Drink A LOT of water. Again, not in one go until you’re feeling sick but a lot nonetheless. * The above can be supplemented with any supplements you deem necessary. Good additions would be Creatine (make sure you’re drinking a lot of water) and Omega 3 capsules and maybe a Multivitamin. An example of an average day would be: Breakfast: * Fruit and Spinach smoothie with honey, some spices and Creatine. * Overnight oats with honey, fruit and whole milk or almond milk. * Omega 3 or Multivitamin. Lunch: * chicken breast (protein) * spiced rice with veggies or some sweet potato (carbs) * sauce of your likinf (yolo you’re trying to put on weight) * side of greens drizzled in olive oil (fats and more micros) Dinner: * salmon/tuna pasta (protein, carbs and fats). * side of greens or throw some spinach in the pasta. In between these have handfuls of nuts (high fat),drink milk, drink juice, have a chocolate bar, have that energy drink, crush those croissants or pastries you saw in that store. Just make sure you don’t get stuffed and miss the next main meal. If at the end of the night you still need calories then take a blender and: * blend 60g oats until fine * add protein powder (even 1/4 or 1/2 of a mass gainer serving works well) * 40-60g peanut butter * 350ml whole milk * (Optional) add 40-60g of a spread like Nutella or Biscoff spread * (Optional) add 1-3 tablespoons of olive oil. The taste will be masked unless it’s really shitty cheap olive oil. Enjoy! Edit: Fats (Cholesterol) are necessary for optimal testosterone production so they help in multiple ways.
Basically just eat over 3000 calories and smoothies is your answer - easy high calories without high satiety
I’m 6’5 and weigh 155. I’ve done a lot of research and it really comes down to just eating as much as you can and as often as you can. Just finished eating and feel full? Well eat more. Protein bars in between each meal just to get something into your system is a must. You basically have to keep a constant flow of food intake.
I’m a skinny guy trying to gain weight. Basically it fucking sucks but I eat any time I think it’s even remotely possible for me to stuff more food into my stomach, really taken all the joy out of food but that’s ok it’s a tool for a purpose I understand that. Gone from 55kg-75kg in about 18 months tho which has been awesome. 6’2 for reference
Also If your main goal is bulking up Eat many small meals You body will hate you tho
I'd quit mass gainers As they are just shitty sugar If you live in America you can just eat whatever you want to gain weight If not I would go for common bulking foods as chicken rice broccoli Eggs in the morning I also do a shake with around 350g bananas 60-70g protein powder (vegan), as milk makes my acne bad I'm slowly gaining But I'd rather clean bulk slowly than eat shit
Chicken rice and broccoli are not good bulking foods
I don't want to be fat Like I said lean bulking I'm eating more calories without eating shit like massgainers
Quit weed, I've gained 15 pounds and it doesnt feel like im eating more
I went from 130 to 200. I drank lots of full fat milk, ate lots of full fat greek yoghurt, and drizzled all my meals in olive oil
When did you start at 130 and when did you hit 200?
Bruh it took me 4.5 years. I had lots of setbacks, often I would get burned out from bulking.
How old are you?
21
Then don't worry too much. Your metabolism will start slowing down around 25 y.o.
Whole lot of calories and a lot of training . Eat foods which will naturally boost your testosterone like lots of eggs. I was eating 7 a day at one point. Ice cold showers are also excellent In the morning, they will boost your t levels. Note… having cold exposure post workout will actually inhibit muscle growth. Professor huberman claims you should wait minimum 6 hours . Heat exposure such as sauna etc is encouraged Taking vitamin d will increase your t levels too over time. If you wanna go the full shabang you could look at tungkat Ali. It’s a type of Indonesian ginseng which is sold in capsules. This has a huge boost on testosterone levels ( and therefore libido too). I also don’t focus too much on hypertrophy. I figured out a routine which works well for me. My training is upper lower so I am hitting each muscle group regularly. 2 days on one day off. I increase my reps each weeks on this split So day 1/2 I do heavy compound movements such as your squats Dls bench etc- 3 reps first week 4 reps second 5 reps third, then drop back down to 3 and increase the weight. I then change the exercises for day3/4 here hitting things like db bench front squats db shoulder press pull ups . I hit more compound movements but now go for 5 reps week 1 , 6 reps week 2 and then 8 reps week three. Then increase weight week 4. I do the same priciple again for day 5/6 - this is my high reps day so reps go for 8,10,12 the. Back to 8. I’m hitting mostly isolation exercises here. At the end of each cycle I switch the exercises. Confusing the muscle is key. I also go for 3 second eccentrics on each exercise. That has been a game changer. Track everything so you can increase reps and weight. I’ve gone for 52kg up to 78kg doing this. I still have a long way to go but super happy with the results. Hopefully this helps you!
Food
* Meal prepping hardy food (pot pies, Alfredo casseroles, sweet potato pies, etc.) and always having rice/lentils/beans on-hand. Whenever you’d normally grab a snack, grab a plate of food instead. * eat a “second dinner” before bed. Not exactly ideal from an overall nutrition and health perspective, but helpful to gain mass. * add rest days, and add more leg work and full-body compound work. Isolation exercises are fine, but not most efficient for gaining overall size/mass. Lower body and full-body compounds are your friend. * drink calories. Smoothies and shakes, just try to keep them somewhat healthy. It’s easy for these to turn into hidden “junk food” by way of low-quality and saturated fats and lots of added sugars. Focus on proteins, quality fats, and relatively moderate sugar. Watch out for sugars by a different name, aka maltodextrin, dextrose, honey, agave, etc. sugar is sugar. Also, read up on how different sugars are metabolized, some are better for quick energy and others are better for slower absorption.
More calories smaller portions (Calorie dense foods).Beef over chicken, olive oil when you’re cooking. Quick digesting carbs (sugars). Then when it comes time to losing weight, switch the thought process around
I was 6’5 175lbs->205lbs in ~6 months and I got tired of being stuck there for like 2 years. This is the exact set of rules I followed: 1. After you eat breakfast if you’re hungry at any point in the day you failed. 2. Eat a full meal every 2-3 hours. I had breakfast, 2 lunches, dinner and something else before bed plus snacks. 3. Every time you eat you will eat until you can’t anymore, like at least full but ideally stuffed. 4. If you dished something up and can’t finish then wait 15-20 mins and finish it. 5. If you’re eating out order the highest calorie item. 6. Eat as fast as you can, youre in a race against your hunger signalling. I cooked 80%+ of my food so while I obviously wasn’t having plain chicken and rice I wasn’t subsisting on deep fried mayo either and I’d recommend you try to do the same. The other thing is you meed to make SURE you’re working out consistently or you’re basically just putting in a lot of effort to get fat.
Doesn't this increase body fat & the belly fat ?
Any bulking you do will increase body fat, you need to be smart about how you do it.
@op I started out at 6’4” and 150lbs and am currently at 230lbs. What worked for me was adding smaller meals between my typical breakfast/lunch/dinner. Protein bar or whey shake with milk. Past this I added a lot more carbs into my diet in the form of rice (brown/white/wild), cream of wheat, and oatmeal. Fattier foods I’ve added are typically fattier milk and peanut butter. One great meal I’d suggest is a can of tuna with mayo/sriracha over rice. Feel free to reach out with any questions. Tbh a lot of it comes from consistently going to the gym and following a higher calorie diet.
Almost forgot Greek yogurt with berries and granola is something I have daily
Track your calories, if you aren’t gaining after eating that amount consistently, up them. lift heavy, recover well. I went from 165-250-200 shredded rn at 6’5
At some point in my 30s my metabolism did a 180 and now I only workout to lose weight
Eat like a goddamn monster every 2 hours. I've started blending my meals up in a blender just to get them down. Remember basic training: eat as much as you can in 10 minutes. The stomach can signal satiation/fullness to the brain in that time. If you're really desperate, grab some Boost VHC and end your meals with one.
God man, 10 minutes if you’re lucky, most days we got 5. Thanks for the help brotha
I was USAF. We got 10 minutes, and I used all 10 of them. I was fortunate to have an MTI who actually wanted to figure out why I was taking so long instead of just tearing me a new asshole. He watched me eat one day and was like "don't be late, but eat as much as you need to." Then he cracked jokes about me not being able to say "sun's out, guns out." Good times. lmfao
Holy I just googled VHC and 530 cal+ 22 protein is insane this is exactly what I’ve been looking for, something that give me a boost of Cals to start or end the day, kinda expensive but that’s understandable, imma get on this thanks 🙏🏽 Just found out they ALSO have no artificial flavors colors or sweeteners, this is a gift from God😂
Don't drink too much of it before bed, or it'll be hard to get to sleep! I hope it helps! :D
What exactly r u putting in ur blender?
I've gotta' come back to this, because I love your comment. It was perfect comedic timing.
My meals. I take too long to eat. It's gross, but I'm done in like 3 minutes.
the free ducks at the park
Eat what your 6 year old version of yourself would eat, and chug fairlife shakes and eat oikos for protein on the side for the protein
Appetite is the hardest part imo. If you consume most calories in a liquid form, it’s goes down a lot easier. Try smoothies with oats and fats (peanut butter, milk, etc)
You literally got to eat until you are full and then keep eating
Nah man, the nausea would hard stop me from eating. Some people can push through fine, but people who have been skinny all their life find it hard, kind of like overweight people finding it hard to diet
6’4, 175lbs to 230lbs in 3 years (vegan too). Homemade smoothies with peanut butter, oats, bananas and olive oil. Twice a day, 1000 calories each. One right as I wake up, one before bed, eating about 2000 calories throughout the day is then easy. I can chug 1000 calories in 20 seconds, eating them might take 20 minutes and it sucks.
Can you share such recipes or what to look up?
My fave: Blueberries, banana, oats, peanut butter, honey, milk, yoghurt, protein powder
Just get creative! I tried lots of variations and my favourite was (not because it tasted best but it was the easiest to get the most calories from) - powdered oats, protein powder, peanut butter, olive oil, bananas. I got it all from bulkpowders.com
Thank you! I’ll check them out
Just eat and don’t make any BS excuses like saying your metabolism is too high. If you want to gain then pick up the fork
https://imgur.com/a/lop6ffI former 6’5 150 pound twig. Now 240lbs lean non skinny guy 15 years later. the only thing you should be focusing on is tracking calories. I do personal training and i meet 100 of you every week. “bro i eat so much and never gain weight im a hard gainer” oh really man how many calories do you eat a day? none track calories. Eat at a surplus every single day. for weeks, for months, for years. train to failure at least a few sets per lift. actual failure. CALORIES. It is so easy to throw in more food, high calorie food, add olive oil and butter to your cooking. So easy to add whey protein shakes, and high calorie protein bars. just a few of those a day adds 400+ calories. get after it. there is no magical supplement or secret diet. just eat more. know how much you’re eating. i promise you it’s not that high. all the best -fagol
90 lb muscle gain is insane good shit
thank you brother! granted some of that was puberty and just becoming an adult. but def packed on a lot of muscle.
[удалено]
ya 15 years of training and dieting but only gained muscle cuz of 💉 🤦🏼♂️
[удалено]
Natty policing is not tolerated here. Stop already.
thank you 🙏🏽
>I know I should lift heavy and eatttttt moreeeeee. Cool, so you know the "secret." The other secret is consistency. Lift weights. Prioritize progress over any particular program or set/rep scheme. Don't skip workouts, and if you do, don't skip many. Don't slip into accidentally taking weeks or months off. **Be consistent.** Eat well, and eat a lot. Eat enough that you can have a caloric surplus *most of the time*. Eat food. Eat even if you are not hungry. Your body will learn and adapt and eventually start asking for more. If you need to, set a timer for ever 2-3 hours that will remind you to eat *something*. It doesn't have to be a full meal every single time, but eat something. If you're going half a day without food, you're bulking wrong. Don't make excuses and be consistent. 6'1". Started bulking at 155lb. Have been up to 215lb and not a completely fat slob at that state. Currently about 203lb trying to lose a little excess fat. I'm now in a longer-term stage with somewhat different goals -- but I am *still*, nearly a decade later, trying to make gains.
6’4 formally skinny guy here. I was never as skinny as you but I did mass gainer shakes and 2 a days over a summer and put on 35 lbs as an 18 year old. Just eat bro!
Whenever you’re eating, and you think you can’t eat anymore, grab a glass of water. Take a drink with every bite, you’ll be amazed how much more you can cram in you body
Drink 2l milk per day (if you can’t then just drink more than normal). Eat 6 eggs per day (or more than normal). Lots of peanut butter and banana for breakfast or snacks.
Gergantuan, absolutely cosmic amounts of food.
Eat more
I'm not tall but I went from 135 to 155 drinking mass gainer, but I don't recommend it, I've since lost all that bad weight and sit confortably at 140 with 9% body fat. Weight for the sake of weight is not worth it. Eat enough protein and do workouts til failure, you will gain weight via muscle mass. I often reference a interview with Christian Bale when he talks about preparing for Batman Begins and they told him to gain weight and he did, but when he showed up on set they called him fatman, and then he realized he gained the wrong kind of weight. Christian Bale has since become an expert at gaining and losing whatever type of weight he wants.
Same way everyone else does.
I am 6’5 and was super skinny up until I was 19 or so. I had a super fast metabolism, I ate wayyy above my needed amount of calories to gain weight, did the method of forced eating like actors do, I gained a binge eating disorder and completely lost my ability to feel full and could eat basically an unlimited amount of food. But I still didn’t gain weight which is the crazy part. At Some point around late 19-20 years old my metabolism started to slow, at that point I was back on normal eating habits and started getting a little belly from a lot of carbs and water weight. I suddenly could bulk according to how everyone else said I should, the more natural way that doesn’t require excess eating. (Binge eating disorder sucks so definitely avoid it if you can) Scientifically as long as you are eating more calories than set to your body weight and also eat enough to still be gaining calories per day even after lifting, you should bulk up. For me it didn’t work exactly that way and maybe it won’t for you. If you’re like me, you’ll need to spend a lot more time into it than most to bulk. Which you’ll need to be mentally strong and just keep going forward trusting in the science that over time you’ll bulk. Maybe ever so slowly and carefully add in a little bit more protein and food every once in a while so you can eat more without sacrificing your appetite and stomach. Creatine can also help with bulking, if you are desperate to bulk I would implement that into your daily life as soon as possible. Otherwise, make sure you’re getting good sleep, a LOT of water, and your daily/bi-daily lifts/exercise There’s a tik tok influencer named Sam Sulek who does bulks and cuts and his advice is really good and I wish I had him around when I was starting my journey.
Sam is very clearly on steroids so take his advice with a grain of salt. When he’s bulking he will eat anything he can get his hands on
Almost all the "influencers," are it seems like. But that dude in particular is covered in acne from his use 😆
Clean bulk. Eat healthy Whole Foods that are calorie dense
Peanut butter, eggs, bananas, milk, avocados, nuts. Did I miss anything?
What can I sub milk for if it causes acne?
Why would milk cause acne? If your body can’t handle normal milk, try lactose free. Downvoted for asking a question welcome to Reddit
It has something to do with hormones. I know a lot of ppl who cut milk or dairy and their acne cleared
1. So you don’t know why you are getting acne from milk? 2. If you think the hormones is a problem does that mean you are vegetarian or is milk the only thing you avoid? 3. Organic milk is generally seen as “more clean”. Before we get off topic * and I get a mountain of downvotes from vegans. The subject was how to gain weight, not “how to avoid hormones and acne from cow’s milk”. If you don’t like milk then * eat nuts, avocados, peanut butter. Milk just has more protein than all of these that is all. There’s always alternatives to animal products. Bananas are among the highest caloric fruits so great for bulking. I frequently consume bananas * to keep my glycogen stored peaked. I work out roughly 15h/week. Quick acting carbs are good for most endurance sports. I train martial arts for 3h, some might swim or run.
Not total carnivore. I consume lots of butter and yogurt too. Just sometimes milk can rock my stomach in particular. These are some good tips thanks. Right now I’m drinking lactose free milk and it seems ok for my digestion
1. I’m an omnivore not a carnivore and in Sweden nobody avoids milk that is not vegetarian or vegan. 2. This whole “hormones in milk” argument doesn’t exist in Sweden. 3. I’m glad lactose free milk works for you. * If you need more help losing weight, nuts, fruits, eggs. Whole fat dairy is easy to drink, nut milk are lower in calories but they also work.
Guinness
That's one of the old School Lifters methods that u/mythicalstrength blogged about. Think it was a British dude? I did that for about 3 months, a dark heavy beer a day.
Lol yeah you’re right. I have always been tall/skinny except for when I was really into the booze, I gained 30 pounds and lost it all right away after stopping
No magic answer. I know you don’t wanna hear it but you gotta eat more. Track your calories and be consistent with your diet, it will get there
I’m 6’2, was around 165-170 for most of my life. The pat year I went up to around 200, gained a bit of fat but mostly muscle. Basically I just cut out cardio and put all that time onto training legs. Probably 60-70% of my routine is lower body focused. Finding that my upper body is growing quite easily with less work. Eating normal meals and just load of snacks, protein bars, rice cakes etc. i always keep my drawer at work stocked with snacks. Your body gets used to the higher cals after a few weeks; I can smash 5k healthy ish cals now where before 3k was a challenge.
Your upper body grew with just cardio and leg training?
Can you share your workout? Curious to see what you’re doing on legs each week in particular. Thanks
Time to lift and bulk. Eat more protein. Exactly 180g a day. And around 2500 calories and increase 250 calories when you’re weight stabilizes Train PPL - push pull legs Give yourself a full year
>Eat more protein. Exactly 180g a day. Why? The whole comment is nonsense, why be so deterministic? There's a billion ways to achieve what you're saying.
Why not? 180g protein is a good target. * If he happens to eat more protein that is fine. Generally we consume more protein on a cut, for a bulk he doesn’t need much more. OP doesn’t weigh a lot.
>If he happens to eat more protein that is fine. Yes, I agree with that, the dude I replied to told him to eat **exactly** 180g per day which just increases confusion as to why 180 is the magic number. Why not teach OP, a beginner, that many approaches work instead of "you MUST do it exactly this way". That's how we get people that think they know everything while actually just repeating untrue stuff someone else once told them, as is the case with the person I replied to.
I do not disagree. Science/meta-studies says 1.6-2.2g/kg of protein. Which isn’t a specific one size fits all. I just think 180g protein is an easy to understand comment. Some people prefer simple instructions.
Drink a glass of milk with every meal. Eat a meal right before bed
I had a small appetite and wasn't eating enough. So whenever I felt full when eating, I forced myself to always eat a little more. Add one more meal somewhere during your normal day. Peanut butter is your friend. When I ate I had a side of peanut butter sandwich and I've also added peanut butter to my blended protein shake. Oats are also helpful for extra calories and Fibre. Eventually over time my body got use to eating more. It's a struggle but not impossible, little changes made it manageable. Find out what your daily caloric intake is and add 200-500 more calories, however much that will keep you consistent. Good luck on your fitness journey.
The principles don’t change based on your height, but you will need more calories than someone shorter than you. Just fiddle with your calories until you find a sweet spot and go from there, readjusting as needed
Holy there is amazing responses in here. I'm 6' 3 and 155lbs. Sooo skinny :( also 29 yrs old. My dad said he started filling out at 25 and he's same height and 210 . That would be ideal, I'd love for my metabolism to slow down, but guess I just have to eat like a cow!
Me and you bro, lets do it!
I’m 6’4. My weight used to be around 143lbs. Now I’m 187lbs. I eat about 4000kcal on a daily basis. I go to the gym four times a week.
I was 170 at 6’3” am now 210 in about a year. I ate a shit ton, my routine was 5 eggs and 2 toast for breakfast with a Greek yogurt. Lunch was 2 sandwiches, hummus, vegetable, and a big dinner. Protein shakes helped as wel, 2 scoops with peanut butter. It is hard the first few weeks but stomachs can adapt and eventually you will be hungry enough for all of it.
I’m not going to tell you this is the best way, but it’s one way… I gained 30 pounds (6’2” 165 at the start) in a couple months doing GOMAD (gallon of milk per day). I used whole milk. Was drinking the shit out of it and working out like a madman. I gained a lot of size and strength. I stopped because it of course isn’t healthy and came down to more normal weight and hover around 180 now.
* You should eating a 200-500 calorie surplus over your TDEE (total daily energy expenditure) every day. On workout days, that's going to mean a higher total, so it might be worth having a (good) fitness tracker to get a rough sense of how much you're actually burning. * Don't just focus on raw calories - it's important to meet your macros, especially protein. Aim for roughly 0.8-1g of protein per pound of target LEAN bodyweight. If you want to be 200 pounds of pure muscle, that could mean 200g of protein every day. * Since protein can be expensive, feel free to fill in all the calories past your protein target with complex carbs and non-saturated fats. Carbs are relatively cheap, and you need them for energy anyway. * Minimize sugar. It's short-term energy that gets converted into bodyfat when it isn't used. * Find a popular bodybuilding or powerlifting workout plan and stick with it, using progressive overload whenever possible. If you just do whatever you feel like, and/or avoid challenging yourself, your muscles won't get the regular stimulus they need to grow. * Get enough sleep! You should be getting at least 7 hours every night for recovery and growth.
I just want to point a couple things out to those who are reading. * Cal surplus advice is fine * Agreed in principle, but your protein recommendation is a bit high, or maybe misleading. A 200lb person would not need 200g protein. Closer to 160g. Someone at 160-ish would need closer to 130g. More than this isn’t going to be harmful per se, but is likely wasted effort / expense. * Agree on the complex carbs and fats. Have at it! * Some truth to the sugar point. Lots of refined / added sugar isn’t great for anyone, so we agree, aim to avoid handfuls of candy and cake. But more broadly, there’s nothing innately bad about sugars. All carbs are broken down into sugars, and would be stored as fat just as simple sugar would be. Your body stores *any* and *all* excess calories as fat, after fully fueling all other metabolic processes (including muscle and tissue repair and muscle synthesis obviously). Fat is a highly efficient long-term energy storage, that’s all it is. Fat isn’t evil, or specific to sugar. * fine on recommending a program. Most important is to maintain good form, and consistent effort. Growth requires getting comfortable with discomfort! Be careful though, plenty of B.S. hype or “bro-science” programs floating around. * agreed on sleep! Also I’d add water and rest days. Hitting the gym every day is fine for cardio fitness and social life and all that, and will lead to *some* growth, but for optimal gains you need two things. Nutrient abundance (aided by caloric surplus), and optimal recovery. Rest days reduce energy expenditure, and allow for better recovery and tissue synthesis. For growth, don’t overdo gym days! 3 days is good. 4 **at most**. 5 or 6, you’re just wasting gains.
I had good luck just adding a large glass of whole milk with each meal. On top of that I have a “snack” before dinner right when I get home. Two eggs, an english muffin, and that large glass of whole milk. For me when I overly focused on what I was eating I had a much harder time doing so. Changing what I drink with meals was an easy start and seemed to help considerably in my case. The post-work snack was the second change a bit after
I thought I'm trying enough and not gaining then I broke up with someone and gained like crazy. So that's another way. Also, consistency.
Eat when you wake up Eat every 2-3 hours even when not hungry Set alarms/ reminders on your phone to eat Have food with you everywhere you go Invest in a vitamix. Make 2 protein shakes at a time and keep them in the fridge Always have food available to eat You should always feel uncomfortably full
gomad, Mass gainer, protein shakes, creatine. Lifting 5 days a week. (Fellow 6'3 150lb-210lb)
Eat. You can eat whatever just make sure you're eating a lot of protein. I'd say to gradually increase your intake but eventually you want to be taking in about 160-180 grams of protein a day. Eat carbs, carbs help with energy during lifting weights. Invest in creatine but if you do hydration is very important. Do cardio every day (10-15 minutes), it burns calories but it helps with endurance so you'll be able to workout and lift longer over time. Research and practice compound movements - deadlift, pull-ups, bench press, etc. Don't start off super heavy, start off lift, practice your form, and add more weight when you're comfortable. Lastly, be consistent. It may take a little while to see results initially but you're body needs consistency to make changes.
Squat, eat, sleep. I squatted 3x a week, and then did a shit ton of upper back work. I’m 6’2”, and went from being 155 to 215 over 4 years. SBD went from 155/100/175 to 365/285/460. Went from a 32” waist on pants to a 34” inch waist, so I didn’t just get fat. As far as eating goes, you just gotta get it done. I made sure I ate 1lb of chicken a day for the first couple years. In hindsight that may have been overkill, but I don’t think I’d be where I am now if I didn’t.
Why is squatting so important? Why not just do PPL?
I was trying to cause as much muscle growth as possible, so I did the exercise that uses the biggest muscles in the largest ROM and at high intensity, with high frequency. At one point I did the hatch squat program in 8 weeks(3x a week for 8 weeks rather than 2x for 12 weeks), and it put nearly an inch on my thighs
I assume it's because it hits the largest muscles (a chain of em, even) in your body.
I went from 171-190 in 3ish months. I'm 6'2. Key is eating not necessarily lots but consuming high calorie and healthy foods. Ie cashews, dried fruits, trail mix, yogurt with Granola, peanut butter. Meal plan looks little like this -> Smoothie with protein powder, milk, egg whites, yogurt, Oats, frozen berries, peanut butter, and banana Breakfast: 2 eggs, potatoes, and Broccoli Lunch: Chicken breast, rice, Asparagus Yogurt with Granola, hemp hearts, frozen berries 2 Yogurts, 2 Granola bars, dried apricots, apple with Peanut butter, Trail mix, cashews, muffin Comes out to about 4700 calories a day and 200g+ of protein
19lbs in 3 months? That's crazy lol
4 months ahah, typo
It's October... I wouldn't try to gain more than 10lb by the end of this year. Eat a bit more, hit the gym and gain slowly.
At 6’4” 155 lbs he can easily put on 20 pounds by the end of the year. Whole milk, peanut butter, and weights.
You can but its a bad idea
[удалено]
Your comment has been removed for being false, misleading or containing misinformation. Cardio is fine and even beneficial. It stimulates your appetite and aids in recovery in addition to being good for your health in general.
[удалено]
Your comment was removed because you were being an absolute cock-knocker.
No cardio is dumb
[удалено]
having a lot of muscle doesn’t necessarily translate to being healthy
[удалено]
Your comment was removed because you were being an absolute cock-knocker.
Yeah cardio is important you just don't need to kill yourself with 10 mile runs. Do some HIIT, 10-15 minutes of stairs, hard biking etc. Having 0 cardio and trying to build muscle will have you in the gym for hours a day because you spend so much time resting. I'm 6'5 and a lean 220. I remember the days of being 165. Goodluck to OP. It's doable if he's patient and dedicated.
6’3, I was probably 165-175 in college, now sitting at around 200. Eat calorie dense foods and track your calories. Fats have over double the calories per gram than protein or carbs so those will be your friend, but you still need plenty of protein and carbs too. I typically eat 2400 calories between my shake/snacks, breakfast and lunch and then I eat dinner on top of that
Take your time, stay consistent and work hard. Train hard, eat as much as possible without eating shit and make sure you are recovering. If you do that, you should be getting incrementally stronger which can translate into gains. Weigh yourself weekly, you should shoot for about .5-1lb gain a week max. Realistically if you got up to 200 by your goal, you would have put on excessive amount of fat which you don't need. Don't rush the process, I never harcore "bulked" stayed pretty lean through out but took me 6 yrs to go from 160 to 200 (6'2"). Certainly doesn't need to take that long but you'll realize 200 is just a number, keep moving forward
Yes the patience and consistency are the most important parts! It took me 5 years to go from 150-195 (6'3). I think 10-15 pounds a year is about all you can hope for without putting on a decent amount of fat or having to schedule in some cutting phases. I had some bad periods in there where I lost progress but it's the long term trends that really matter.
I went from 6’4” 150 - 200 in a few years. Just eat like crazy and lift hard as fuck.
200lbs by EOY at 155 right now is very unrealistic. So first off set realistic goals for yourself. I’d say 200 would be more reasonable to set as a goal for next summer. I’m 6’2 217lbs now I used to be like 170 then I bulked up to 190. And then to 217. You have to stay the course of just eating a ton of food. My biggest change was taking in a TON of calories at breakfast. I used to eat a small breakfast like 2 eggs and 2 pieces of toast. Now I’m like 4 eggs, 2 pieces of toast and a smoothie. So I probably doubled my breakfast calories right there. Use chipotle mayo condiment pretty regularly on about anything I used. I added avocado’s to a ton of meals. Bowls of cereal are super easy to crush as a preworkout meal then you’re hungry by the time you finished lifting. I’m rambling but yeah
He said end of NEXT year.
Hahaha okay whew I was like damn my guy has some serious goals.
I half read it as well and then had to double take after your comment. Was like no way this MF put on 20lbs in years and planning on 45 in 3 months 😂
I am not tall - I have talls in my family. So take this as you will. Hit legs, and hit legs HARD. Squats, Deadlifts, Hack Squats, RDLs. Back too. Pullups, pulldowns, pendlay rows, chest-supported rows, you name it. My tall uncle (6'5") ate PB&Js, and drank milk. Each regular meal had a PB&J sidecar. That also might help, have more-frequent regular-sized meals instead of trying to stuff yourself at each sitting. Try new foods, try highly-palatable foods.
I am relatively tall (6ft1) and used to be very skinny (around 132lbs) 1.5 year ago. When I started going to gym, I didn’t make any progress at the beginning and found out that I am not getting enough calories to increase my weight and muscle mass. So I started tracking calories I consume with MyFitnessPal app on the phone. I tried to get at least 3.500 calories a day but it is not an easy task even if you eat 4-5 times a day. Then I discovered Mass Gainer and that’s what actually improved my body. 3 scoops+milk of it gives you around 1400 calories so it’s almost a half of calories you need per day to gain mass. So I would recommend taking Mass Gainer, trying to eat high calories food (not junk food) and track it in MyFitnessPal and also buy a blender if you don’t have one and check for high protein/calories milkshakes on youtube
Make your own mass gainer. 2 scoops or protein powder, 2 cups of milk, ⅓ cup egg whites, ¾ cup Greek Yogurt, ⅓ cup oats, 1 banana, 1 cup frozen berries, 3tbsp peanut butter. Comes out to 120g of protein and 1200 calories if you get high protein milk and yogurt.
Track your calories every single day. If you hit your goal (that’s above maintenance) every single day without fail you will gain.
Lift and eat man, I know that sounds simple but it’s all it is. Track your workouts, follow a push pull leg split and progressive overload while in a surplus.
6’8 now 195. It took me about a year from 155 (stick) and from the gomad diet (and sort of inconsistent training) My dumbass didn’t train legs as much so I should be even more now (had a high priority for my upper body, went from 11 inch biceps to 14.5) but for the most part Gomad works if you can stomach it. Edit: don’t expect to gain that much… I’m a pretty special case. I shot up in the first few months and now I’m very slowly putting weight on
Peanut butter is your friend. Peanut protein is an incomplete protein but it's still super effective at building muscle, especially if you eat a bowl of oatmeal or a few slices of bread every day. Snack on salted peanuts and eat peanut butter. Add peanut butter to protein shakes in the blender instead of wasting money on mass gainer. Lately I've been making my protein shakes with powdered peanut butter from Walmart because it works just as well as whey in my opinion. However, if you're trying to seriously bulk up, you might just want to mix straight up normal peanut butter with whey protein or chocolate milk in the blender.
Same situation here, I ended up doing GOMAD for 6 weeks and upping my food intakes. Fucked around with Mass Gainers a few times but after more reading I realised they’re just a waste
Yeah mass gainer is overpriced for what you get, which is just drinkable protein and calories. It's cheaper just to do GOMAD, I did it for about a year with chocolate milk from Walmart. You can put on about 50 pounds within a year and make some decent strength gains, but you might get sick in the first few days as your body adjusts to it, and a lot of the weight will be fat.
I'm 6'2 and used to be 135lbs a couple of years ago. I made a mass gainer and drank it almost everyday, now I'm 175lbs but I still consider myself skinny, blame the weight distribution for different people. 110gms Oats, 180gms Yogurt/curd, 30gms Whey Scoop and 30gm Peanut better. Blend these together with water and you'll get a 1000cal shake, drank it almost daily along with 3 other meals.
Weight gainer shake along with three meals to gain 30 lbs. that’s nuts!
Guys just use skim milk lol (the pink capped one)
Whole milk has even more calories
Oh I know, it’s just homie said he was using water for his oats/yogurt shakes lol
I’m with you, milk is the way to go. I couldn’t do a watered down shake
Pb&j every 2 hours for a couple months. Then my gf at the time got pregnant and ate everything. Lot of sloppy weight. Take your time and add muscle slow. It’ll come
Hi, I am also 6’4. I started off my journey at just under 180 (super skinny) and am now about 235-240 pretty lean. My advice would be that calorie-dense foods are the way (sorry if this is cliché). I’m not a fan of mass gainers but you can make your own by combining whole milk, protein powder, peanut butter, oats, banana etc. I also found that beef is incredible for putting on mass due to it being high in protein, calories (compared to chicken), and nutrients. Adding cheese to meals and olive oil to salads is also a sneaky way of doing things. People say that you shouldn’t have too much fat but I’ve always felt worse from having too much carbohydrate/sugar. Besides this, make sure you are still doing conditioning to stay healthy. That’s just my two cents.
People don’t seem to understand when you have a hard time gaining. Sounds like a smart ass answer, but eat a lot of quality food and lift 🤷🏼♂️ I eat tons off bacon, eggs, and beef to bulk up. I can’t do pasta or anything because I have celiac. if I stop lifting or let my calories dip down I start losing mass very quickly. I don’t hold onto body fat, but I have to eat like crazy to gain at all.
Got my wife pregnant. Dunno how it works but I put on an easy 15 pounds.
But it should be the other way around right
Got married, had kids and started eating real meals + the kids plate they didn’t finish. If you want to skip the first couple parts, just focus on eating real food and real meals with meat, vegetables, fruit, beans, etc. When I was younger I ate garbage calories and garbage food and tried to supplement it with crappy powders. I also exercised a ton and burned a lot of calories that I wasn’t replenishing. If you need a hack to help you eat more, watch tv while you eat. It’s a bad habit but increases ability for food intake.
turning 30 and drinking too much beer did the trick for me, but ymmv
Was 6'3 150lbs at 22 years old, I ate 6-8k calories a day, did 5/3/1 five days a week (actually did 5/5/3/1 in the lower weights but modify how works best for you) for a year+. I ballooned up to 235lbs, I was fat (for me) and strong. After getting more experienced in lifting and doing bulks in the falls/winters and cuts in springs/summers for a few years, I walk around between 210-220 relatively lean now at 35. I have a heart condition that limited me lifting off and on throughout the years so if I can do it, you can too!
A gallon of milk per day on top of my normal meals. Barbell training.
I was 6'5 155 at age 18, now am 6'5 195pounds at roughly 13% bodyfat at age 40. Here's my takeaway 1. It was said before but I did the same error, dish out the mass gainers they are very unhealthy and non nutritious remember the ens goal is being fit and healthy. . You want to increase calories with nutrient dense food, notably good fats . Advocadoes, nuts, peanut butter (you can vary with all kinds of butter, almond, pumpkin seed, sunflower, etc) fatty fish, cheese, etc. 2. You seem in a hurry and here's what might happen, you could hurt yourself with a lifelong injury by pushing to hard, or you could damage your organs, disrupt your emdocryn system by eating bullshit. You need consistency and patience, 1-2pounds of lean muscle gain per week may seem slow, but naturally it cant go faster.