how to reach 70kgs

[Jay-X]

hey guys, i'm 5'9 (175 cm) and i weigh 135 lbs (61 kg), so i'm pretty thin, although i have a really nice body, very ripped. i want to get larger, so not to look this younger. i'm lookin' forward to reach 70 kgs (i think it's like 155 lbs) before march. i can't follow the bulkin' programs on this site, due to several reasons i'm not goin' to explain in here.

i'm goin' to eat normally, but between meals, i'm goin' to drink lots of milk (at least 500g a day) and eat a lot of cheese. i can't go to a gym, but my father has got many weights. i'm not very keen on doing them regularly, because of injuries, so i lift'em like once or twice a week. i'm goin' to do 50-100 pushups a day and play basketball and soccer twice a week. am i going to grow to 70kg?!

answer please and post your advices

 

[CadillacCTS]

If weight gain is ur goal, u gotta start bulking. to gain 20 pounds on muscle mass takes a lot of hard work.

First thing, u gotta bulk up and that means, hitting the gym 3 times a week and increase ur daily calorie intake. Check out Diesel's bulking guide.

NOTE: during the bulkin stage u will porrly get less ripped but you will get bigger. After ur done bulking u can cut and get a ripped body along with some decent muscle mass.

 

[silverwex]

See the skinnyguy.net programme. im on it

have gained 22lbs in 14weeks!

 

[Jay-X]

hey men, i told u i can't follow bulkin' programs and u suggest that i should follow bulkin' programs?!?!?

 

[Phoenix_of_the_ashes]

Ok then, take steroids.

 

[Eulogy]

Originally posted by Jay-X
hey men, i told u i can't follow bulkin' programs and u suggest that i should follow bulkin' programs?!?!?

Why exactly can't you?

Problem is, it is NECESSARY.

You will NOT bulk without a proper weight training program. You just can't. Impossible.

If you just want to add weight (fat) then just eat whatever you want.

And, Phoenix_of_the_ashes, you're an idiot.

That is all.

 

[Phoenix_of_the_ashes]

Originally posted by Eulogy
Why exactly can't you?

Problem is, it is NECESSARY.

You will NOT bulk without a proper weight training program. You just can't. Impossible.

If you just want to add weight (fat) then just eat whatever you want.

And, Phoenix_of_the_ashes, you're an idiot.

That is all.

Your insulting me makes you seem stupid.

Anyway, it is the only way to gain weight without following a bulking program.

 

[silverwex]

Aggghhh!!! If i hear another person saying: I wanna bulk up/gain muscle BUT i cant eat big/lift/do it properly - im gonna scream!

Look Jay-X - if you wanna gain:

Lift hard

Eat much

Rest

THERES NO OTHER WWAY TO DO IT!

 

[Eulogy]

Originally posted by Phoenix_of_the_ashes
Your insulting me makes you seem stupid.

Anyway, it is the only way to gain weight without following a bulking program.

No. See, in this case, you really are an idiot. You just provided us with even more B.S.

You will not gain any weight with steroids other than water (bloat) which you will all lose. You need to work even HARDER while on them to produce good gains.

 

[semag]

why the hell can't this guy follow a bulking program. There's no reason why he can't follow one, none, at all.

 

[Phoenix_of_the_ashes]

Maybe he does some kind of endurance sport, in that case you just have to eat alot MORE.

 

[madgame]

can't follow the bulkin' programs on this site, due to several reasons i'm not goin' to explain in here.

i'm goin' to eat normally, but between meals, i'm goin' to drink lots of milk (at least 500g a day) and eat a lot of cheese. i can't go to a gym, but my father has got many weights. i'm not very keen on doing them regularly, because of injuries, so i lift'em like once or twice a week. i'm goin' to do 50-100 pushups a day and play basketball and soccer twice a week. am i going to grow to 70kg?!

Ok first off you need to realize something. You want to gain muscle without working out properly or without eating properly for it. You're gonna go nowhere like this.

If you don't want to eat properly for bulking up, but can drink milk between milks that might be ok for a beginner, but in that case I suggest you drink 2 liters (I drink about 3 liters of skim-milk a day plus eat several meals that are high in protein, i guess im far from
eating only to bulk up i like other delcious meals too ;-)) a day. 500g would be half a liter which would be like 2 small c ups of milk. Thats really nothing. So drink 2 liters, not less. Besides try to eat yogurt and stuff like that thatll help too.

Use the weights youre not gonna get where u want by doing push ups..if u really wanna gain weight u need to perform exercises that only allow you to do between 4-8 reps. so use the weights and choose them high enough plus do one set of like 10 reps with half the weight ure gonna use before and stretch the muscles ure gonna work out. Ive been working out with high weights 4 times a week now for 6 years. That's around 1200 times and I've not had one real injury. I remember i once had like a soarness in my neck or whateva u call that (no american/brit here..) which was gone 2 days afterwards. Other than that Ive not had one injury (though i wouldnt even call that an injury). Ive had way more injuries playing soccer basketball and other sports ;-)

you might not reach your goal by march, especially not if ure not gonna work hard for it. Besides try to limit playing other sports a bit if ure playing them almost every day cause they r counterproductive to gainin muscle (unless you want to eat another 2-3 "good" meals a day which you dont seem to want..). Let me take that back you might reach your goal by march if you really DO something for it but like 3 or 4 kgs might be water thats stored in your body...

good luck

 

[B9]

mate, I am 179cm and used to weigh around 63kg, so have been in your situation.

I weigh just around 70 kg now. I worked out for about 6 months some two years ago without much knowledge of it or doing any bulking diet, just doing dumbbell fliers and curls at least every other day and regular situps. I plataeued at 66.5kg at the time.

started up again a few months ago with access to some better weights, have gained about 2.5 Kg in a about three months without any particular bulking diet. I train 3 days a week, much harder than I used to and as you can see that is still far from optimal progress. I reckon I'd plateau again like this in a few months unless I buy some supplements as I intend to over the holidays.

I'd recommend using the weights 3 times a week, DO SOME STUDY - knowing what you're doing is half the way there, and perhaps most importanly:

Realise that you are not eating what you are supposed to. I don't care how high your metabolism is. The only way to get to your weight is through poor nutrition. I am not suggesting you start a bulking diet. I am suggesting you need to revise your ideas of what constitutes a proper diet: which is more than what you are used to now.

 

[madgame]

You sound like a smart guy B9. You're probably one of the few (skinny) guys who found out how important nutrition is. If you plateau or anything I suggest you dont go for supplements. They are really only supplements and well for most people creatin and the other stuff doesnt really do much.

(though there are always people who will tell you how great creatin is because theyve gained x pounds on it..not really knowing that what they gained isnt muscle unless they looked at the weights they were able to do a 1 REP MAX with and now can do more than 1 rep with them..or well 1 rep with more weight)

I assume you already know that you should get about 2g of protein per kg of bodyweight (a bit less than 1g per lbs). If not read this sentence over and over again till you finally have it in your head Thats really one of the most important things to know! I suggest you try getting that much protein through food like yogurt, chicken breast, milk, etc. ohh and for example one salami pizza has around 30g of protein, too and 4 good slices of bread up to 10g too..so it isnt thaaaat hard to get that much protein. (I drink lots of milk to get it for example)

If you go for protein powder (pretty much the only really useful supplement I guess) you might not get enough calories...cause you seem to have a high metabolism...if you get enough protein thru your daily food though you automatically up the calories and shouldnt really plateau that early. Moreover I really suggest you pay more attention to the weights you can lift. If you can constantly up your bench press your chest muscles will get bigger. Theres no way you gann double your bench press and still have a scrawny chest..get it? So dont be scared if your weight doesnt go up even if its for a few months. It might be because youre not able to increase your lifts that fast anymore, but as long as you can keep increasing them the weight will go up 2 - even if it might take longer than you thought it should, but it WILL.

 

[SheepSter]

"i'm goin' to drink lots of milk (at least 500g a day) and eat a lot of cheese" ....isn't that bulking Jay-x?

I do judo and kickboxing so I have to deal with weight alot. Key to gaining more weight is to do it naturally and healthy. Here's how: You need to eat alot of slices brown bread with meat (10) and cheese (5) on it. I drink 1.5 litres of milk a day (more for the calcium though). And eat fish 2x a week (that's what all the sumo-wrestlers eat every day). Rice with vegetables 2x a week. And 3 cups of Green thea a day.

Note that this food is apart from my 3 normal meals.

Those injuries you talk about, are little stretched out cracks in your "virgin" muscles. Because you use them to little. Train 3 times a week and that problem is gone.

 

[MindOverMatter]

1.) sit all day
2.) have some chicken wings for breakfast, 1 medium pizza for lunch, and 3 burgers for dinner.
3.) drink lots of coke, or beer if you have it.
4.) only get up to urinate / take sh!ts.
5.) put mayo in your coffee
6.) make sandwiches with poptarts instead of toast.
7.) put gravy on your pizza from time to time.

You will gain 10kg fast, and wont have to work out at all man.

 

[B9]

Originally posted by madgame
You sound like a smart guy B9. You're probably one of the few (skinny) guys who found out how important nutrition is. If you plateau or anything I suggest you dont go for supplements. They are really only supplements and well for most people creatin and the other stuff doesnt really do much.

(though there are always people who will tell you how great creatin is because theyve gained x pounds on it..not really knowing that what they gained isnt muscle unless they looked at the weights they were able to do a 1 REP MAX with and now can do more than 1 rep with them..or well 1 rep with more weight)

I assume you already know that you should get about 2g of protein per kg of bodyweight (a bit less than 1g per lbs). If not read this sentence over and over again till you finally have it in your head Thats really one of the most important things to know! I suggest you try getting that much protein through food like yogurt, chicken breast, milk, etc. ohh and for example one salami pizza has around 30g of protein, too and 4 good slices of bread up to 10g too..so it isnt thaaaat hard to get that much protein. (I drink lots of milk to get it for example)

If you go for protein powder (pretty much the only really useful supplement I guess) you might not get enough calories...cause you seem to have a high metabolism...if you get enough protein thru your daily food though you automatically up the calories and shouldnt really plateau that early. Moreover I really suggest you pay more attention to the weights you can lift. If you can constantly up your bench press your chest muscles will get bigger. Theres no way you gann double your bench press and still have a scrawny chest..get it? So dont be scared if your weight doesnt go up even if its for a few months. It might be because youre not able to increase your lifts that fast anymore, but as long as you can keep increasing them the weight will go up 2 - even if it might take longer than you thought it should, but it WILL.

Madgame,

My aim as far as protein intake goes is at 180-200g a day. With a 3-meal a day plan with yoghurt, tuna sandwhich for lunch and some solid chicken breast for dinner, that still doesn't cover it (I think only about 120g), so I am investing in some protein powder, as I simply don't have the time, money or inclination to cook up more meals a day than that. I find carbs a lot easier to get in higher amounts daily, especially as my quick snacks during the day are high on carbs (fruit bars, fruits, carrots, etc).

About adding weight. I quit the first time around when, at 65 kg, I had some friends over who are all much bigger than me, we started toyign with my 15kg dumbbells and I do far more reps than they could (they were struggling for 4). Showed me that I needed a proper diet for it to show and that wasn't gonna happen while I was living at home.

As for increasing weight I don't have any systematic approach to it other than ensure that 8 is the absolute max I can do of any given set.