Skinny guys and Hard Gainers...............

[rooster]

Alright first off I'd just like to say I know this thread is redundant, and I have done the search engine, but you guys all know how posts go, someone posts something and then 10 people attack it and then 10 people attack those 10 people. So I thought I'd ask again and see if there's any new information as some of the posts were pretty old going back to 2003, 2005.

What is the best stuff for Hard gainers?.............Please not just a paragraph or two of advice but actually programs, books, supplements (not roids) etc etc. Alright Thanks Guys

I"m 5'9 about 145.......

Anthony Ellis?............Scrawny to Brawny?..........Vince Delmonte????

Also I have hypothyroidism if anyone knows anything about that. Thanks again guys

 

[shaunuk]

Well you're asking for people to not give a few paragraphs etc, but why? There's no point in suggesting any commercial programs when it's all here laid out for ya. How is spending 50 bucks gonna make you grow any quicker?

What bits are you having problems with, training, diet, what?

-shaun

 

[Touchout]

Your 5'9" and 145, I almost guarantee your not a hard gainer and your just not eating enough. I can say this because I started at about the same size three months ago and when I upped my food intake I started gaining, now I'm at almost 160.

 

[spesmilitis]

all the info you need are in the stickies.

Scrawny to Brawny is by john berardi who is a very good nutritionist. I have not read the book, but I doubt it will have anything super useful. All the Essentials are in the stickies.

 

[Warboss Alex]

why don't you just try eating twice as much and cutting your training in half

 

[min619]

best things for hard gainers are eating more calories. since your metabolism is already running quickly, you need to fuel that fire. you need to do heavy compound exercises that shock your entire body into growing. if you are naturally lean, sitting there in the gym doing 1 arm bicep curls is not the best use of your time. you need bench presses, squats, deadlifts, etc.

the best thing to do for a hard gainer is to add an extra meal into your diet. if you cannot get a full meal, try a meal replacement shake. If you want me to help you with a routine, let me know I will detail one as well as a simple diet.

the most important thing to do is to check your ego at the door. i've been lifting for 10+ years, when i first started i couldn't bench press the bar + 10 pounds on each side. now i can bench 300 pounds and that's not an internet number. work up slowly, you will make much faster progress if you are benching 95 pounds for 8 reps correctly, slowly, and using the best form and breathing techniques than if you just b*tch up 135 twice arching your back using horrid form. in weight lifting, slow and steady wins the race and form + intensity are king.

does that make sense?

 

[stronglifts]

why don't you just try eating twice as much and cutting your training in half

It really is that easy.

-Up your food quantity.
-Up your food intake frequency: every 3hours.
-Stop burning that much calories.

 

[Heart Break Kid]

Seefood diet. You see food? Good, now eat it.

 

[Throttle]

why don't you just try eating twice as much and cutting your training in half

there you go again! didn't he say he doesn't want attacked? he wants to spend lots of money for someone else to tell him in bite-sized details the same things we say in every thread. someone who will hold his hand and tell him that he is loved.

 

[Frink']

Ectomorps have low recovery abilities. And no patience. And no appetite. And lots of money to spend on worthless supplyments like the shuggary weight gainers.

Lets say you are an actual hardgainer and not a lowcalorie eating skinny meso. As an ecto, you have to eat lots of calories.

I would start with a baseline of 3000 calories with a ratio of 33% of the calories coming from protein, 33% from carbs and 33% from fats. That would be 250 grams of protein, 250 grams of protein, 110 grams of fat divided into six meals.

This is the baseline. You eat this way for a month. If you havent gained any weight, you add another 500 calories from carbs. Thats roughly 125 grams of carbs. And you eat this way for a month.

If you have not gained weight, you add another 125 grams of carbs, and eat this for a month.

If you have still not gained any weight, increase your total calories with 10% each month untill you gain weight.


Training whise, you will have to lower the amount of sets since you don't recover from the workout.

 

[Frink']

Starting out with this workout:

Monday, wednesday, friday
Squats 2x8
Benchpress 2x8
Deadlifts 2x8

If you can add weight to the bar each week, you can get stronger and you can get bigger.

IF you consider hireing a trainer, look up ironaddict at http://www.ironaddicts.com/forums/

 

[rooster]

Hey guys first off I'd like to say thanks for all the posts it's only been a day and already I'm getting some great feedback, but I just wanted to add a little something to my first post since it might of come across a little, tool-baggish

I didn't mean that I just wanted to spend money on a book to tell me what to do every step of the way I know the information is out there. But it's kind of like Seduction/Attraction....yeah all the right material is out there.....but then again so is all the wrong material......It's like if a newbie were starting out in dating and needs a good strong starting point some would suggest like DYD, VAH, BadBoy, RSD,DJB.......though I'm not a newbie to the community I am kind-of to the exercise community.

For the past 8 months I've been trying to workout and gain weight I was 138 before and managed to gain those 9lbs in 8 months. I have doubled my intake I now eat three square meals a day and two protein shakes a day (one is that new anatorp70) and eat snakes whenever I can. Now I'm trying to be patient but feel I can do better then 9lbs in 8 months, and that "just eat more" advice kind of leaves something out like I still need to know about the correct nutrition what to eat what not to eat and also the best exercises to do. It's kind of like telling a newbie "just be yourself" But thanks for all the advice guys

 

[Warboss Alex]

If you want a detailed plan them PM me for training. Otherwise it really is as simple as 'eat more' - increase your meal sizes, add eggs/cream/peanut butter to your shakes, snack on high-calorie stuff like nuts..