How can i gain weight and buff up? TIPS PLEASE!

[p81255]

im 5' 10" and 125lbs
i need to find out how to gain weight and get buff
i need some pointers and figure out what direction i need to go in, im not rich, so mega jym not optional.

Someone give me soem tips and pointers on how to get buff.
I need to gain some weight and muscle and look toned wtihin 3 months.
thanks guys and girls. Help the skinny guy out lol

[Tasuki_Civic]

you have to alot of work at the gym unless you get few excersise from a heath/fitness magazine. and make sure you eat alot!! and alot of guys i know like basketball players and other sports or hobbies they take wieght gainer for faster results. cardio is good but not too much of it cause it will make you loose weight.

but you have to careful on how you consume your intake cause if you dont do the proper excersises then will gain fat and not muscle. thats jus what i know about that cause of my guy friends

[Flip]

Heres the convesation i just had with him on AIM... maybe it can help someone else too... Hey man hope you don't mind me posting the covo :)


(02:47:53) flipture: whats up
(02:47:55) MoRdEz MoN CoU: sup
(02:48:03) MoRdEz MoN CoU: im 125 and 5' 10"
(02:48:10) MoRdEz MoN CoU: wonderin how to get some weight
(02:48:15) flipture: eat 6 meals a day
(02:48:16) flipture: :)
(02:48:17) MoRdEz MoN CoU: tryin to get some weight and bufness
(02:48:19) flipture: LOTS of protein
(02:48:23) flipture: chicken
(02:48:25) MoRdEz MoN CoU: i tried proteien shakes
(02:48:28) flipture: not fryed if possible
(02:48:33) MoRdEz MoN CoU: they make me throw up within 10mins
(02:48:38) flipture: ick no good
(02:48:40) flipture: start with less
(02:48:45) flipture: and start taking more little by little
(02:48:49) flipture: bodys not used to it
(02:48:49) MoRdEz MoN CoU: ok
(02:48:56) MoRdEz MoN CoU: i did mix alot
(02:48:56) flipture: whey protien is good
(02:48:57) MoRdEz MoN CoU: lol
(02:48:59) flipture: :)
(02:49:02) flipture: yeah it can make you sick
(02:49:09) MoRdEz MoN CoU: i spent like 30$ at gnc for this stuff
(02:49:12) flipture: yeh
(02:49:20) MoRdEz MoN CoU: sposd to be the best stuff they told me
(02:49:21) flipture: its good to take RIGHT after you work out
(02:49:24) MoRdEz MoN CoU: ok
(02:49:30) flipture: within 15 minuts
(02:49:32) MoRdEz MoN CoU: well what are some excersices to do
(02:49:37) flipture: don't ever work out for more than 1 hour
(02:49:39) MoRdEz MoN CoU: im sorda poor
(02:49:40) MoRdEz MoN CoU: lol
(02:49:46) flipture: or your body starts to break down the muscle
(02:49:58) flipture: just do the basic stuff like bench, curls etc...
(02:50:01) MoRdEz MoN CoU: jogging with weights any good?
(02:50:01) flipture: but the big trick
(02:50:08) flipture: is to do higher weight
(02:50:11) flipture: lower reps
(02:50:12) flipture: like
(02:50:16) flipture: the way i do it
(02:50:18) flipture: 5 sets
(02:50:29) flipture: each set i add weight
(02:50:31) flipture: and lower reps
(02:50:35) MoRdEz MoN CoU: cool
(02:50:38) flipture: so i do 10, 8, 6, 6, 6
(02:50:45) MoRdEz MoN CoU: 666 lol
(02:50:45) flipture: and add like 5 or 10 lbs per set
(02:50:49) flipture: haha yeah i know ;)
(02:50:52) flipture: sounds funny but it works
(02:50:57) MoRdEz MoN CoU: ill remember that
(02:51:04) flipture: that last set or two you want to strugle on the last 2 or 3
(02:51:08) flipture: a lot...
(02:51:10) MoRdEz MoN CoU: as far as jogging with weigts
(02:51:12) flipture: good to have a spotter...
(02:51:15) flipture: well
(02:51:17) MoRdEz MoN CoU: i bogut 2 3lb hand weights
(02:51:21) flipture: jogging is'nt very good for gaining weight
(02:51:34) flipture: cause it's aerobic
(02:51:37) MoRdEz MoN CoU: ah
(02:51:52) flipture: its kinda like standing still to lift weights to try to gain weight while you run
(02:51:53) MoRdEz MoN CoU: crunches or situps or both
(02:52:05) flipture: i'd say crunches to be nice to your back
(02:52:15) flipture: get on a decline situp bench
(02:52:21) flipture: and get a weight or a medicine ball
(02:52:27) flipture: have a friend toss it to you as you go back
(02:52:31) flipture: then throw it back as you come up
(02:52:43) flipture: but the main thing is higher weights
(02:53:04) MoRdEz MoN CoU: as far as alcohol and trying to gein weight
(02:53:07) MoRdEz MoN CoU: gain*
(02:53:11) flipture: but always keep good form, cause if you're like curving your back while benching its REALLY bad for you and you don't get a good workout anyway
(02:53:20) flipture: it helps gain weight in the belly :
(02:53:21) flipture: :)
(02:53:23) MoRdEz MoN CoU: i have huge huge increas in stamina and ability and urge to workout when im drunk
(02:53:31) flipture: LOL
(02:53:32) MoRdEz MoN CoU: when i get drunk i wana work out hardcore
(02:53:33) flipture: i wouldn't do it
(02:53:35) flipture: hahaha
(02:53:35) flipture: but
(02:53:36) MoRdEz MoN CoU: why
(02:53:39) flipture: not really sure about the effects
(02:53:46) MoRdEz MoN CoU: ive never had bad effects
(02:53:55) flipture: i don't knwo either way just be careful haha :)
(02:53:59) MoRdEz MoN CoU: lol
(02:54:05) MoRdEz MoN CoU: i have good abs already
(02:54:08) MoRdEz MoN CoU: i used to have an 8pack
(02:54:20) MoRdEz MoN CoU: thas my only + about my body besides a large member lol
(02:54:24) MoRdEz MoN CoU: haha
(02:54:26) flipture: hahaha :)
(02:54:31) MoRdEz MoN CoU: too much info, been drink sorry
(02:54:36) flipture: lol it's ok :P
(02:54:39) flipture: if i werent working i'd be too
(02:54:43) MoRdEz MoN CoU: lol
(02:54:45) MoRdEz MoN CoU: i hear ya
(02:54:52) flipture: oh also
(02:54:53) MoRdEz MoN CoU: so push ups
(02:54:54) MoRdEz MoN CoU: good?
(02:55:01) flipture: yeah, to a certain extent
(02:55:14) flipture: one other main thing i learned over the years
(02:55:15) flipture: was
(02:55:21) flipture: like in a week, how would you work out?
(02:55:24) flipture: like 3 times a week
(02:55:31) flipture: each day doing the same exercies?
(02:55:41) flipture: or doing a different group each day?
(02:55:49) MoRdEz MoN CoU: latly i havent been working out
(02:55:51) MoRdEz MoN CoU: a year ago
(02:55:57) MoRdEz MoN CoU: when i had one hella hardcore 8 pack
(02:55:59) flipture: haha :)
(02:56:03) MoRdEz MoN CoU: i did crunches 40 of them before i went to bed
(02:56:07) MoRdEz MoN CoU: burnt so bad
(02:56:11) MoRdEz MoN CoU: hella burn
(02:56:19) MoRdEz MoN CoU: sometimes i did more if i could
(02:56:37) MoRdEz MoN CoU: i had the most rock hard abs though lol
(02:57:22) MoRdEz MoN CoU: from certain exercises with girls ive got good hips and my lower body is great
(02:57:23) MoRdEz MoN CoU: lol
(02:57:25) MoRdEz MoN CoU: legs are good
(02:57:27) MoRdEz MoN CoU: thighes
(02:57:30) MoRdEz MoN CoU: ass ect
(02:57:38) MoRdEz MoN CoU: above the abs needs work
(02:57:44) MoRdEz MoN CoU: i got good shoulder muslces
(02:57:57) MoRdEz MoN CoU: just no forarm and no muscles
(02:58:11) MoRdEz MoN CoU: my forarms are skinny as hell lol
(02:58:15) MoRdEz MoN CoU: no need to beat off
(02:58:52) MoRdEz MoN CoU: now, as far as food, wat do i need to stay away from
(03:02:15) MoRdEz MoN CoU: any lega roids any good?
(03:02:19) MoRdEz MoN CoU: legal
(03:02:24) MoRdEz MoN CoU: well i gotta sleep
(03:02:29) MoRdEz MoN CoU: gotta work in the mornin
(03:02:34) MoRdEz MoN CoU: preciate the advice
(03:02:50) flipture: the trick is to not work out one muscle group more than once a week
(03:02:50) MoRdEz MoN CoU <AUTO-REPLY> : sleep <3
(03:02:53) flipture: (sorry was on a call
(03:02:54) flipture: )
(03:02:57) MoRdEz MoN CoU: no prob
(03:02:59) MoRdEz MoN CoU: gotcha
(03:03:06) flipture: anywho
(03:03:10) flipture: good luck with it
(03:03:14) MoRdEz MoN CoU: thanks bro
(03:03:15) flipture: hit me up if you got any more q's
(03:03:17) flipture: np
(03:03:19) MoRdEz MoN CoU: aight later
(03:03:29) flipture: see ya

[NEONRACER]

Again, this isn't the board for this type of advice. There is maybe 3 people on here that can really help you. You say you can't go to the gym, well then forget about it then. At your weight you are not going to put on any weight doing home exercises. You need to absolutely no cardio, do not run. Running will only burn calories that you need to gain weight. Get a membership at World Gym on Pleasant hill. $9.99 a month and only $70.00 to join. Hopefully you can manage $9.99 a month, and no contract. Get a membership there and I'll be happy to help you out. I don't have enough time this weekend to type everything out you need to know. You can't just get "buff" which is a term that you should never use. There is a lot more to it than going to the gym. I see these fucking morons in the gym who jump from machine to machine with no routine, just using this and that. Then they pick up twice the weight they can actually use and use thier whole body to do curls. Don't be one of those people.

[Brut]

First 3 months won't get you that great of results but you will have some. For trying to get all toned and all try this workout. I think it would be good for you gussing that your a "noob" at this.

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

This was the workout I used when I first started. Now I'm using a more advanced one. I took this with my webcam...
http://i63.photobucket.com/albums/h143/GodsStrength/kyle.jpg

[Brut]

Protein:

You need a gram or protein for every pound of bodyweight for growth. I say it should be 1.2 grams to make sure your getting enough...
Example... 180lb average bodybuilder needs 180g of protein or in my case (180 x 1.2 = 215g).
I weigh 180lbs but i take in 220g to make sure i'm getting enough.

Protein sources:

Try and eat a whole range of proteins like chicken, tuna, beef, lamb and nuts. (nuts are a good source of protein)
Meats contain amino acids which are the building blocks of muscle, they help repair and build muscle fibres.
Taking in a range of protein sources ensures your getting a good range of amino acids too as well as not getting bored of eating the same thing every day/meal.

Carbs:

Carbs provide fuel for your body, getting the carb levels right is a very fine balance between:
1*putting on quality muscle with a little fat
2*putting on quality muscle with alot of fat
3*cutting up (losing a bit of muscle but alot of fat)

Number one is a bulking diet which involves 3-4g of carbs per lb of bodyweight, eating complex carbs like rices/pastas/potatoes/vegeatbles/grains etc...
Number two is a "see food bulk diet" which most people think will build a great physique. WRONG!!!
This diet will involve multiple trips to Mac Donalds and generally involves adding a few love handles in the process.
Number 3 is a cutting diet, handy for when you've just finished bulking up and want to show of that muscle but lose the fat covering it first. To do this the carbs need to be cut right down to starve the body of energy and make the body dip into its existing fat stores for energy.
You will lose muscle in this process as muscle can be burned as fuel when the body gets desperate for energy, its advised to bump up your protein intake to counteract this catabolic process.

Carbs can make or break a training day, too little carbs before training will make you run on half throttle and you will lose steam quickly. Think of it as filling the fuel tank before starting the engine, you want to work at max power...
An hour before a workout, take in at least 60-100g of complex carbs that will slow burn throught the workout. Slow burning is the term i use as simple carbs will produce an energy spike for a short while,but is followed by burnout that will leave you tired.
After a workout, your body will be gasping for energy, it will need carbs and fast, you have a half hour window to promote anabolic growth (muscle building) before the body switches into a catabolic process and starts to find energy sources anywhere it can, usually muscle...
By taking a carb/protein drink after training or eating a post workout bar, will help your body start to recover from the ordeal you've place upon it.

Fats

The dreaded word shunned in every gym across the globe!
Fats are essential to the body's normal processes, without it we would slope into a coma and die.
BF% is how much bodyfat we are storing relative to our weight. Fats need to be taken in in healthy doses in bodybuilding so dont start taking fat out of everything.
Just use common sense, use a George Foreman grill when cooking meats, take the skin of chicken, avoid dressings such as full fat mayonnaisse etc..

Water

The body needs at elast 3 litres of water a day to keep it hydrated, never supplement water with alcohol or fizzy drinks, drink juices or squashes instead.
If your using creatine then you will need water to stop getting dehydrated all the time.
Drink during workouts as it helps flush out all the toxins and lactic acids building up while you train.

These are just the basics, hope this helps...



High carbs, high protein.... this is when you are trying to put on alot of body mass over a set period of time. You will gain alot of muscle mass from this type of diet as the body has a surplus of protein/carbs in order to grow new muscle tissue. However, the body tends to store more fat on this diet because of the added surplus so expect to gain a few inches on your waist and lose muscle definition.
When i was bulking (for 9months), i was taking in around 400g protein and 500g of carbs. I went form 165lbs to 210lbs (clean)... I put on a few inches round my waist etc, but i had the muscle mass i wanted.

[HatchMan]

Cool Thread! I need to gain weight aS WELL so ...
Good infos....

[RandomGuy]

LMAOOOOOO COREY BLADES SKINNY PUNK ASS>>>> FAGGOT FUCK>.. lolol

what happened to you beating my ass LOLOL

[The Golden Child]

eat alot and jerk off ..

[Complete]

this is what i do

eat a lot
work out 3 days a week m,w,f(bench, squat, lat pulls, dips, push press, power clean, incline bench, etc)
tues, thurs, i run and do dots


i gained 15 lbs and my bench increased a lot in a couple of months

[FaSaleen]

binary, damn good post ,very helpful

[Reaper]

Yeah they've pretty much said it all. Just dont wear yourself out. you need to gain weight, not lose it. So you dont want to tear down muscle. Weight gainer(shakes) the protein whey at gnc vanilla, and chocolate tastes the best personally. Use what you can but DO IT RIGHT! Make sure you have good form in every exercise or else your going to keep bad form once you get used to it. its going to hurt you in the long run. Goodluck!

[Flip]

Yeah they've pretty much said it all. Just dont wear yourself out. you need to gain weight, not lose it. So you dont want to tear down muscle. Weight gainer(shakes) the protein whey at gnc vanilla, and chocolate tastes the best personally. Use what you can but DO IT RIGHT! Make sure you have good form in every exercise or else your going to keep bad form once you get used to it. its going to hurt you in the long run. Goodluck!

The HUGE key i've found is to only work each muscle group out ONCE every 5-7 days. So thats about once a week! Try to do something like 1 hour 3 times a week, and each of those 3 days do NOT work the same muscle groups. Some Muscles do repair slightly faster like abs so you could do those twice a week or maybe more depending on your body, but just read what your body is telling you, you should be able to tell about when you are completely healed up and ready to go again...

[Reaper]

Yeah see my pitfall was liking the fact that I could see results within a few weeks so wanting to do more in a week than usual. But we all keep each other in check with what we do and how much we do it. It may sound weird to some but it does help to have someone to work with...

[Flip]

Yeah see my pitfall was liking the fact that I could see results within a few weeks so wanting to do more in a week than usual. But we all keep each other in check with what we do and how much we do it. It may sound weird to some but it does help to have someone to work with...

You're very right. I've had a workout partner for a while but they've been slacking lately which makes me slack... I haven't been in the gym in like 1.5 months or so :(. I think i'm going today. Seems like today is the first day i haven't had something to do in that long... Its always nice to have someone there to make you go just a little bit further...

[Reaper]

Im in the exact same boat man! My friends have been abroad in the past month for school and what not, so Ive just simply been going to work and home and car meets....No gym...Im slacking and its showing. I am pretty sure that I am going to go today as well, I gotta get back in the rutine

[Brut]

eat alot and jerk off ..
LOL! But seriously jerking off does help build triceps maybe? Not sure but it acutally does. On the body building forums there was an arguement about a kids triceps. One was larger than the other. People were asking if he masterbated with that arm because it might be the cause.

binary, damn good post ,very helpful
Np thats what I'm here for I guess.

You're very right. I've had a workout partner for a while but they've been slacking lately which makes me slack... I haven't been in the gym in like 1.5 months or so :(. I think i'm going today. Seems like today is the first day i haven't had something to do in that long... Its always nice to have someone there to make you go just a little bit further...
I workout with a partner because when I give up near the end they push me farther and keep me going.