Picking up weight

Hi guys,

I have recently started a new job in Cape Town but will not be able to go to the gym for the next 2 months as I have to wait for my medical aid to kick in. I was wondering if its at all possible to put on some body weight without going to the gym? I want to contact DJ regarding a custom diet but I dont want to waste his time and my money if the diet wont work if i dont go to the gym.

The only things I can currently do is push up, sit ups and maybe pull ups. Any suggestions?

as long as you continue to eat you will pick up bodyweight. But I take it you meant picking up muscle mass. Its definitely possible provided the exercises you're doing can create enough muscle trauma and stimulate your muscle fibers.

The problem with bodyweight exercises is that its hard to progressively overload your muscles since you lift the same weights every week (your bw in this case)

Play around with intensity techniques such as supersetting as a way of overloading your muscles

Thanks. The thing is that my currents weight is at 72kg, that would not be so bad if I were not 2.02m tall so you can imagine how it looks. I really struggle to add weight also, i never go over 74kgs.

Damn man, are you on some Ethiopian diet or something? :lol:

Simply put you need to eat ALOT more, whatever your daily calories are - double them. Dont worry about fat gain at this stage, just worry about getting heavier

Look at the diet 101 sticky in the dieting section if you help working out how many calories you need to be getting in etc

that is tall dude,at the moment if i was you i would be looking at getting in 6-8 meals a day,u might have to force feed yourself....i would suggest doing a diet thats higher in fats and carbs and a decent amount of protein in it...what do you currently eat in a day?

I currently have either pro nutro, a packet of easy oats or scrambled eggs for breakfast. For lunch I will have anything I can find like chicken mayo and for supper whatever was cooked... I know this is not even something you can call a diet. Dj would you be able to help me with a diet?

Can you afford the food

easily bro.... i can even just think of something off the top of my head :
note this is not a bb diet at all just something full of calories and not exact weights to help you get your weight up
breakfast :
2/3 cup oats (raw weight)
4 full eggs scrambled
300ml Low fat milk

Mid morning
1 chicken breast + 1 large baked potato + 1/4 cup nuts + 250ml orange juice

Lunch :
1 tin of tuna + 1 cup cooked white rice + 1 cup veg + 1 table spoon mayo

Mid afternoon
50g whey protein + 1/2 cup raw weight oats + 1 table spoon peanut butter (cook the oats,add the peanut butter and drink the whey shake,u can drink your shakes with low fat milk)

dinner
150g lean beef mince 250g potato + 2 full eggs + 2 cups of veg

pre bed
50g whey protein + 300ml low fat milk + 1 table spoon peanut butter.

try that for a week... let me know how it goes...like i said,not a body builders diet but it will get some mass on you...

Thanks DJ, i will give that a go from thursday morning and let you know how it goes after a week. Its not that i cant afford food or going to the gym, i just get very demotivated when I see that i dont pick up any weight. I have read peoples post regarding your diets and I would really like for you to make me a custom diet in the very near future. For now, i will give the above diet a go and see how it works. Thanks very much, i really do appreciate the help a lot!

DJ wrote: easily bro.... i can even just think of something off the top of my head :
note this is not a bb diet at all just something full of calories and not exact weights to help you get your weight up
breakfast :
2/3 cup oats (raw weight)
4 full eggs scrambled
300ml Low fat milk

Mid morning
1 chicken breast + 1 large baked potato + 1/4 cup nuts + 250ml orange juice

Lunch :
1 tin of tuna + 1 cup cooked white rice + 1 cup veg + 1 table spoon mayo

Mid afternoon
50g whey protein + 1/2 cup raw weight oats + 1 table spoon peanut butter (cook the oats,add the peanut butter and drink the whey shake,u can drink your shakes with low fat milk)

dinner
150g lean beef mince 250g potato + 2 full eggs + 2 cups of veg

pre bed
50g whey protein + 300ml low fat milk + 1 table spoon peanut butter.

try that for a week... let me know how it goes...like i said,not a body builders diet but it will get some mass on you...

DJ, i started this diet today but without the nuts and the whey, still need to go and get those 2 tomorrow. I dont drink milk clean so what should i do with it in the mornings? Also, when making the lunch should i take 1 cup of uncooked rice because its a shitload of rice to eat?

Thanks again for all the help.

add nesquick to your milk then dude,u are trying to put on weight so u need the calories... 1 cup of un cooked rice will make 3 cups of cooked rice...so cook 1 cup and then put what ever u dont use in the fridge till the next day

DJ wrote: add nesquick to your milk then dude,u are trying to put on weight so u need the calories... 1 cup of un cooked rice will make 3 cups of cooked rice...so cook 1 cup and then put what ever u dont use in the fridge till the next day

Aaaaaah, forgot that i have nesquik, thanks.

So i could not help myself today and got on the scale, lost 1kg. I have been following the diet religously so i dont know whats wrong.

probably stimulation of the metabolims...dont stress bro...we will get u there...

breakfast :
1 cup oats (raw weight) cooked in the 300ml of full cream milk + 1 table spoon honey/syrup
6 full eggs scrambled
500ml fruit juice


Mid morning
2 chicken breast + 300g baked potato + 1/3 cup nuts + 500ml orange juice

Lunch :
1 tin of tuna + 1.5 cup cooked white rice + 1 cup veg + 1 table spoon mayo + 1 table spoon olive oil

Mid afternoon
50g whey protein + 1 cup raw weight oats + 1.5 table spoon peanut butter (cook the oats,add the peanut butter)
500ml full cream milk with the whey shake

dinner
150g lean beef mince + 250g potato + 2 full eggs + 2 cups of veg + 500ml fruit juice

pre bed
50g whey protein + 300ml full cream milk + 1.5 table spoon peanut butter.


try this for another week and lets see how you go...

we will just keep working up the calories to build up your daily calorie content... u will eventually pick up weight dude dont worry....

if you like u can add in another shake of whey,milk and peanut butter in the middle of the night if you are going to the bathroom...this will help you get in more calories...

Thanks DJ, i really appreciate it. I was a bit worried this morning when I saw I dropped weight but I will start with the new diet and let you know.
Thanks again.

all we can do is carry on increasing caloires until we hit that point where your weight starts to climb...the energy you are expending seems to be quite high even at rest your metabolism is incredibly high... but like i said,we will get u there dude

Hey guys sorry for the mini thread jack but what is the difference between consuming raw and cooked oats? At the moment i have all mine raw and uncooked in the blender with whey.

no difference other than one tasting like saw dust and the other tasting nice...

DJ wrote: no difference other than one tasting like saw dust and the other tasting nice...

Just a bit of an update. My weight this morning was 74kg, is this good, ok or just meh? And another thing, eating this much food is hard! Sometimes it feels like im so full that my food just wants to fall out of my mouth but i dont mind, i have a goal in mind and i WILL reach it.

well u are at your max weight u have ever been at,stick at it and see after another week if its gone up... u are up 2 kgs after a week,then we are doing well...

it will be hard to consume major calories at first but u will see how much food u really need in a day to grow

Yeah, i'm going to keep at it for as long as it takes but i just hope it gets easier to eat all that food.