Gus

Hey everyone.

I'm 18 and stand 6.4 but I'm having trouble gaining weight. For breakfast and dinner I eat all I can fit in my stomach but for the last 2 months I haven't lost nor gained a pound.

Currently I weigh 167pounds or 76KG as I would prefer to say. I train 4 nights a week at my MMA club most nights the focus is bjj. Any tips on:

-What I should eat?
-When I should eat?
-How much I should eat?
-Any kind of advice?

Thanks.

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dirtnasty

Depends what you your looking for eat atleast 6 meals a day if you can. I had the same probably 5' 11" and like 150 pounds now i'm sitting at 170 after bulking up to 180 and then cutting back down. Lifting weights is essential to putting on size when starting out stick to compound lifts to maximize strength and and size. Exercises would consist of deadlifts, squats, bench press, rows and such those are the four basic exercises.

Don't get discouraged with not being able to lift a lot because the taller you are the more difficult it is, due to longer arms meaning more work has to be done.

Eating as much as you can only twice a day can be counter productive because you don't eat as often. The more often you eat the more size you'll put on. If your just trying to put on size and you don't care about definition eat everything you can. Other wise you could try a clean bulk consisting of little fat, sugar and simple carbs and take in whole grain and lean meats mainly.

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illmatic

Eat 3 solid meals with complex carbs and protein. Have protein shakes inbetween each and before you go to bed, bonus points if you add fruit, oatmeal, peanut butter, etc to boost the calories.

Lift weights! A full body workout with compound exercises will work wonders for you even if just once a week. Squats, Deadlifts, Bench Press, Chin ups, 3-5 sets of 5-10 each, if you're not near failure by the last set add a small amount of weight next week. Lift on the day that will have the most rest days afterwards, because you're going to be sore.

Basically, exactly what the guy above said =)


That's it. If you haven't touched weights in your life, your muscle mass is going to take off. Trust me.

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Nefilim777

I can't improve on what the last two lads said. All ill say though is, if you're still struggling after doing what the boys already said then try some creatine, that'll build your mass pretty quick.

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champeter

Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed.Being underweight can result from eating disorders, chronic diseases, and it is also a concern for athletes and naturally thin people who wish to be bigger, stronger, and more muscular. Elderly people may become underweight.

markjon454

Well, from my point of view you have to Eat alive foods. Do not eat red meat, bread. Especially white, modified food starch, high fructose corn syrup, bacon, sausage, ham, no milk or dairy products like cheese, chocolate in moderation, no MSG and no snacking on junk food. These are just some of the things you can do to drop your weight like it's hot.

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x_Rampage_x

You need protein and carbs. More calories consumed then burned!

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mroutdoorsman

Pretty much what was said here but set an alarm to wake up 4 hours into your 8 hour sleep and have another protein shake or a chicken breast or something... This will help a TON.

attention

I dont think he's trying to lose weight (ie. thin down) ... I think he wants to gain muscle.

IMHO that means strength training + muscle repair.
For muscle repair you need protein (IMHO, Im no dietitian/MD). You can get that protein from meat (red or white) and from dairy (like whey isolate/concentrate/powder).

You can get Protein from other 'alive food' sources... but meats and dairy are the easiest to integrate/modify into your lifestyle if you are already eating these things anyways. This isnt a short term thing, this has got to be a habit/lifestyle... so I wouldnt suggest anything too radical IMHO.

I agree with the last part "More calories consumed then burned! "

But I figure if you are going to get calories, you might as well get it mostly from the protein than from the carbs... so I agree for the most part.

mroutdoorsman

You should eat more whole food protein instead of powders too if possible. Whey powder and sometimes some others like casein and beef isolates have their purposes but that is about it. Lots and lots and lots of chicken, tuna, and salmon! 1-2 cheat days a week for some fattier beef wont do you bad either but should still be kept at a minimum to gain good lean mass.