How do you gain weight and muscle when you're genetically skinny?!
Question: I want to gain weight and build muscle. I can't afford a gym so I workout at home doing 3 sets of pushups, ab routines, and curls with 20 lb weights only. I increase the # of reps in each set each week. I will not join a gym. I eat 4 times a day and take a Myoplex 42 g protein shake twice a day (6 total meals). I take in approx 2000 Cals/day, 70 g fat, 169 g carbs, & 130-150 g protein a day.
Answers: I want to gain weight and build muscle. I can't afford a gym so I workout at home doing 3 sets of pushups, ab routines, and curls with 20 lb weights only. I increase the # of reps in each set each week. I will not join a gym. I eat 4 times a day and take a Myoplex 42 g protein shake twice a day (6 total meals). I take in approx 2000 Cals/day, 70 g fat, 169 g carbs, & 130-150 g protein a day.
if you aren't willing to join a gym you should consider getting some heavier weights. And if you aren't gaining weight you need eat more. I would subscribe to a bodybuilding forum site where you can search for information and ask questions from other knowledgeable folks. Two good sites are..
http://forum.bodybuilding.com/
http://anabolicminds.com/forum/
also for more information google "hardgainer" and you'll find a lot of resources for your particular goal
in order to build up you need to workout every muscle. so maybe get some arm weights for home. and work out alot!
dont go obsessing about how much fat ect you eat! just eat watever you want + the protein shakes.
good luck
consume lots of protein (meat, fish, nuts, diary, beans, peanut butter, powerbars etc. drink milk. lift weights and work out regularly.
I am naturally skinny and I needed to gain muscle weight because I played competitive tennis in college. The best thing to do is to do a higher weight and less reps. Reps bring tone to your body but not muscle especially if you are naturally skinny. For your ab routines use weights while you are doing abs. And for strengthening your legs muscles lunge with weights are very good. You can do those right at home and they work on your hamstrings and butt muscles. I was taking those protein supplements as well, they didn't really do much for me but they definitely cant hurt.
To gain weight, according to what I have heard from trainers, eat three big meals a day(big would be, you feel stuffed after finishing). Chicken potatoes, pasta and your protein drinks combined with those would help you gain weight eating those 3 meals. To gain muscle you will need to eat more than 2000 calories a day, just make sure you eat as few 'calories from fat' as possible, otherwise any workouts you do will burn away your muscle tissue rather than help it grow, to supply energy for the exercise(you don't want that)
Got the same problem Seems like when I work out my weight goes up but my clothes get smaller. Here is some of the things I do to gain. Went from 103 to 110lbs in 3 months.Hard when my job has me walking 12 mile plus a day.
To gain weight, eat food with extremely high caloric value.Eat five or more meals a day. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages.Not pop. Eat starchy grains and vegetables, such as rice, oats, pasta, potatoes, carrots and pumpkin. yoghurt, sour cream,You must ensure that you include a protein source at each meal. Try to choose the energy dense sources of protein that are relatively soft and which do not contain to much fiber. I snack on nuts and peanut butter a lot. I also eat waffles at bedtime that really seems to add pounds for me. I know that I have to eat 1000 more calories per day then the recommened daily allowance to gain weight.I also try to stay away from the junk foods.Baked potatoes are a good weight gain for me. Remember you are working out to so see how many calories you are burning there and replace them with a good snack.