Weight pickup?

Hey guys.As you can see im new here hope i enjoy it anyway . .

I am very very slim/thin.i want to pickup weight,but im currently using HMT shake.Drink it twice aday.Is there anything else to help speedup the process mayb?

Help would be great thanks.

Post some stats.
First thing you need to look at is getting in enough total calories. probably aim for 3000 to 4000 cal a day (going without knowing you stats). Chances are you not eating enough.
A 40-40-20 or 50-40-10 split of carb, protein, fat are good places to start for a thin person.

Look at getting a good whey protein supplement and a multivitamin. Also look at a good training routine.

After some time look at hardcore products like creatine and glutamine etc.. but for now spend all your money on quality food.

I am 21 and are 1.93m around there.so i find it hard to pickup weight.Mayb you can help me with a list of what sort food to buy?

since you're very slim and you're metabolism is prob super fast I wouldn't worry too much about clean calories.
you need to calculate you're BMI (search for a thread posted by Dj that explains how to do this) and count all the calories you take in on a daily basis.
I like the thought of the 50-40-10 split as Inja said.
work on that and make sure you eat eat eat till you get to the daily calorie intake you were aiming for

Jboy wrote:

Hey guys.As you can see im new here hope i enjoy it anyway . .

I am very very slim/thin.i want to pickup weight,but im currently using HMT shake.Drink it twice aday.Is there anything else to help speedup the process mayb?

Help would be great thanks.

You are not telling us your current weight and bodyfat percentage.So we have no idea what type of calories or the amount thereof you need to build mass.I was also a hardgainer with a superhigh metabolism.If you are lifting weights,concentrate heavily on deadlifts,squats and pullups (compound exercises),you will never achieve your maximum growth potential without them.


Primary Reasons Most Trainees Don’t Grow:


1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from—most do WAY too much!

2. The training workload is not varied. Doing the exact same lift the same way stops being productive for most trainees within 3-8 weeks. Once the body has adapted to the loading it must be changed if you are to continue to force the body to adapt.

3. Too much focus on isolation exercises, not enough compound work. You can do all the “small” lifts until you are blue in the face, but until you are moving big poundage’s in the big lifts you will remain small. Which brings up point #4.

4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads.

5. You constantly fluctuate between lifts that have bad carry-over. Here is an example
I have seen many times, and one I have done myself. The trainee burns out on benching and decides to do Hammer Strength Benches for a change. He makes the switch and is jazzed. His Hammer press is going up every week and he is stoked. After a time he has added 50 lbs to his Hammer bench and decides to go back and hit the bench, only to find it’s up a whole 10 lbs!!!!!


That doesn’t mean there is anything wrong with Hammer Benches. It just means that the lifts are dissimilar enough that an increase in one may not necessarily help increase the lift on another. Use of stabilizers and inter and intra-muscular coordination are two primary reasons, along with neural recruitment pattern gains that don’t apply well to the other lift.

6. You don’t know when to de-load/cruise, or take time off. NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal

7. Your micro-nutrient support SUCKS! I can’t count the number of guys I have seen trying to build great physiques taking a “one a day” vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it.

8. You train with the intensity of a arthritic old lady. Nuff said.

9. You have no clearly defined goals. Most people just “lift to get bigger”, and while this is a fine goal, not having and strength related goals will kill your progress in the long run. Your primary goal should be getting stronger on the big lifts on a CONSTANT basis. Setting short and long-term strength goals and achieving them is what equals a big strong trainee in the long run.

10. You are inconsistent. Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees. Getting and staying consistent and racking up sustainable gains over the long-term is what it’s about.

11. You don’t do cardio. Most lifters don’t do cardio because they are convinced that it will impact their training. And they are right if they are talking about long duration high intensity cardio, or almost any high intensity cardio unless they work into it slowly. I suggest EVERYONE that doesn’t have a physical job that has them walking a lot during the day walk for at least 45 minutes a day. I also suggest 2-3 high intensity cardio sessions for everyone except extreme ecto’s. Don’t believe it, fine. Continue to get less than optimal results.

12. Your insulin sensitivity sucks. Trying to build a great body while having poor insulin sensitivity never works. You will always fight laying down bodyfat. You want the carbs to go to your muscles not your fat stores. And to the fat stores is where they go when glucose tolerance sucks.

13. You have poor sleep habits, Diet and training can be spot on, but if sleep sucks it isn’t going to happen. This not only includes getting the right amount of sleep, but getting it at the right time. All you guys and gals that stay up until 2:00 am and sleep late are creating a huge disadvantage for yourselves.

14. You are stressed. Diet, training, and sleep, and supplement support can all be dialed, but if you are a 24 hour stress machine you can forget solid gains. Stress releases a slew of stress hormones. Bottom line, stress hormones put the body in one mode; store bodyfat, catabolize muscle. Is this what you really want to do? Get a handle on your life stressors before they get a handle on you. As much as 75% of all illnesses are directly related to stress.

15. Too much outside activity. If your life is non-stop action til you drop, you are likely short circuiting the growth process. Many of you are involved in martial arts, have other physical hobbies and try to train 5-6 days a week. Not going to happen if max muscle mass is your goal. Balance is the key.

16. You jump from routine to routine. I see people on the forums changing their routines at the same rate many of them likely change their underwear. On one forum I frequent there is a guy that has done like 6 different routines in the last 10 weeks. You need at 17. least 4 weeks to determine a routines effectiveness. More in some cases dependent on structure. Find something that works, and has loading changes built into the framework that you are progressive with and use the damn thing.

17. You don’t believe in your training program. I am in the process of writing a full article on this so I will spare the details, but if you don’t believe in the program you are doing it is never going to work, simple as that. You WILL consciously or subconsciously sabotage something you are convinced won’t work. Simple as that.

18. The intensity or frequency of your workouts leaves CNS constantly drained. If CNS is continually dampened you will never be able to lift optimally. CNS drives every rep you do, and if it is beat to ****, you will never lift to your ability.

nice post Tiny, have some karma

Nice one Tiny

Shit!!!

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I never do cardio

there are a few points I don't agree with also, like the cardio bit.
been doing some light stuff now since I'm dieting but off-season I never come close to cardio equipment

Guys..your heart is your most important muscle,you will literally be dead without it.On a physiological level, cardiovascular fitness decreases resting heart rate and increase heart volume. It increases maximum oxygen consumption, capillary density and blood flow to active muscles. It also increases total blood volume, allows for maximal ventilation and increases lung diffusion capacity.I can go on and on and on about the benefits,but we already know them.

I never done any gyming before cause i work to much and i weight around 60kgs.i just want to pickup weight(get fat) can build muscle afterwards.My metabolism is xtremely fast:(

post up your stats, diet and the cals you eat, and then we can help

Jboy wrote:

I never done any gyming before cause i work to much and i weight around 60kgs.i just want to pickup weight(get fat) can build muscle afterwards.My metabolism is xtremely fast:(

Right son, No less than 3000 calories everyday. Don't worry to much around what you eat, but keep it reasonably healthy, not to many sugars or bad fats. Just make sure you get over 3000 calories everyday!
1200 - 1500 from carb and 800 - 1200 from protein.

Have short sugars after you train weights and cardio, and longer sugars throughout the day. Get a good whey supplement to keep the protein up.

Now you need a good training programme... Post up what your currently doing in the gym.

Im currently using hmt supplement.drink twice a day.i dont gym.never did.im looking for a partner to gym with now.

Wow..1.93m and 60kg is super super ectomorphic.If you are going to gym,stick to weightlifting only,absolutely no cardio for you at all(for now).You only need to do 4 movements in the gym..deadlift,squat,pullups,benchpress.They are known as the godfathers of compound exercises.They will force your body to synthesise more protein and help you gain weight faster.Start off squatting and deadlifting with the bar only,dont add any plates,this will get your muscles accustomed to the tension,then add 5kg plates on either side of the bar as you get stronger.Then move onto higher weights as your strength increases.

When it comes to nutrition,2 extra shakes a day wont cut it.You need to eat everything in sight and lots of it.

hold on,post up your diet first of all...then lets see why u are so thin

I wakeup at morning eat watever there is oats,kellogs ect and drink that suplemnt at 1oclock eat again then at supper and before bedtime have a snack and drink supplemnt again.

there is your problem... u are eating 3 meals, have 7-8 meals a day, get your self a mass builder shake, have oats and eggs for break fast,mid morning a mass builder,lunch chicken and potato midafternoon another mass builder dinner have some form of meat with rice or potato or pasta and then mass builder before u go to bed,u will gain weight

ok bro that diet is shocking... (sorry to be blunt)
you need to try eat every 3 hours at least. it's difficult if you're used to eating the way you are now but add in a little more food every day till you get to where you should be.
here's a general diet that should give you a good idea of what you need to do,
wake up: 1-2 servings whey protein
1 hour later: have a fruit with some oats
3hours later: meal replacement shake high in carbs
3 hours later: 2 chicken fillets with salad/veggies
3 hours later: 2 tins tuna with some olive oil and provitas
pre workout: 1 serving whey
post workout: 2 servings whey with simple carbs(waxy maize starch or vitargo)
1 hour later: 2 chicken fillets with salad/veggies
before bed: 1 serving whey mixed with some cottage cheese and table spoon peanut butter

hope this helps?
just remember, it may seam like alot at first but after a while it'll seem like nothing.
also, the foods I've included are pretty clean, don't be shy to eat something "unhealthy", because you need all the calories you can get

Jboy wrote:

I wakeup at morning eat watever there is oats,kellogs ect and drink that suplemnt at 1oclock eat again then at supper and before bedtime have a snack and drink supplemnt again.

Guys in your situation dont normally have an appetite,do the weightlifting like i mentioned and it will spike your appetite and make you eat more...good luck

Jayman wrote:

ok bro that diet is shocking... (sorry to be blunt)
you need to try eat every 3 hours at least. it's difficult if you're used to eating the way you are now but add in a little more food every day till you get to where you should be.
here's a general diet that should give you a good idea of what you need to do,
wake up: 1-2 servings whey protein
1 hour later: have a fruit with some oats
3hours later: meal replacement shake high in carbs
3 hours later: 2 chicken fillets with salad/veggies
3 hours later: 2 tins tuna with some olive oil and provitas
pre workout: 1 serving whey
post workout: 2 servings whey with simple carbs(waxy maize starch or vitargo)
1 hour later: 2 chicken fillets with salad/veggies
before bed: 1 serving whey mixed with some cottage cheese and table spoon peanut butter

hope this helps?
just remember, it may seam like alot at first but after a while it'll seem like nothing.
also, the foods I've included are pretty clean, don't be shy to eat something "unhealthy", because you need all the calories you can get

hmmmmmm tuna shakes

Jboy wrote:

I wakeup at morning eat watever there is oats,kellogs ect and drink that suplemnt at 1oclock eat again then at supper and before bedtime have a snack and drink supplemnt again.

:ohmy: Geesoos!

:huh:
:dry:
Um... Are you a boy person or a girl person?

BWHAHHAHAHAHAHA

Sorry for not replying was working alot.I am a boy from capetown.You guys suggest good stuff,but diff point of views.I am not gyming now either.
Gonne buy fillets,eggs,oats ect all that.Trying to fit in 3000 calories gonne be a chanllange for me,but for good cause hey

Your BMR = 1710.2
Your TDEE is one of the below:
Daily Req 2052.24 Sedentary BMR x 1.2 no exercise/desk job
Daily Req 2351.52 Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Daily Req 2650.81 Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Daily Req 2950.09 Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Daily Req 3249.38 Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
Least now you are informed!
No do what Inja said and Eat 3000cals+ a day.
And what Tiny said about Squats / Deads / Pull ups!
100% - If you are new you might want to Google "Starting Strength".
Its a wonderful into to lifting and teaches you the core stuff that Tiny mentioned.
Basically its:

Workout A
Squats: 3 x 5
Bench Press: 3 x 5
Deadlift: 1 x 5
Dips (weighted): 2 x 5-8

Workout B
Squats: 3 x 5
Press: 3 x 5
Power Clean: 3 x 5
Chin-ups: 3 x 8

You do A, take a day of, B, take a day off, A, take 2 days off, B,take a day off... and so on.
Google It!
Cheers!