Super scrawny guy. Need help =)

[prairiedog24]

I'm 24 years old, working on my 3rd degree, and scrawny as heck. I'm 5'9", super skinny shoulders (that's the worst part of my body ) and have never been over 135. Last time I checked, I had around 5% BF.

This is 3-4 years old, but it should give you an idea of what you're working with:

http://i4.photobucket.com/albums/y102/yildun/DSC00616.jpg


I want a realistic goal/advice to bulk up. I have no idea what my target should be, or what's really achievable for somebody with a stupidly fast metabolism, and whether it can be maintained. Further, I like being at least kinda small, and want to look good without going completely overboard.

I'm also in law school, so a gym will be really hard, and I'm not sure I'd keep a major workout schedule long term. Like running though, I certainly could devote a small amount of time and effort very consistently. I'm disciplined and I stick to things when I make decisions, I just need to be able to maintain with minimal effort and preferably at home.

Would it be good to work out at the gym to try to gain weight and then maintain it with something more manageable at home? Or would that completely defeat the purpose?

Further, if I was to buy 1, maybe 2 pieces of equipment for home, what works decent? free weights?

Basically, I've always exercised all my life. I eat very healthy, and the nurses always coo over my blood samples at physicals, but I'm finally at the point of admitting that a lifestyle change might be in order. I've already built up to doing 20-50 pushups tilting downward off 3 chairs. That's helped some, but I may need to move up to something more real.

Any advise will be GREATLY appreciated. I never spent my time in college learning how to use a gym. I honestly am completely clueless what to do when I even do go. I'll read the stickied threads, but I was kinda curious if my options were pretty well limited to the gym, or if I could get 80% of the way there with something at home.

 

[Evzone]

Read Diesel's guide as a starting point of reference.

Bro you say you're in law school so gym isn't an option, but I have to disagree. I got friends in medical school and MBA programs who definitely find the time to work out. I know people working in finance in this environment (think 80+ hours per week) and still find the time to work out. Go to the university's gym between classes or something.

I'd definitely hit the gym instead of buying equipment, because frankly, if you want to do things right, you are going to need to buy a ton of equipment which just is not practical. In a gym, you can have all the dumbbells you want, a squat rack, plenty of plates, and also the social atmosphere of meeting other people who want to get in shape--probably one of the biggest benefits of a gym membership.

 

[jahidi]

Hit the gym dude. To get bigger you need to lift heavy, and to do that you need to get in the gym. (Unless you have the space in your house and the money for a power rack, a bench, and hundreds of pounds of weight plates.)

Doing pushups or curling dumbbells that you bought for 20 bucks at walmart won't get you the results you want.

Good luck and read threads in the Vault, especially EFFORT's Where to Start and Simple Starting Diet. There's more than enough information to get you on your way.

If you follow the advice and get in the gym 3 times a week and eat as much food as you can handle, you'll put on the weight fast when you start.

 

[prairiedog24]

Alright... guess I'm going to have to suck it up and hit a gym. I'm 2 weeks out from finals, then I have all summer to do the gym thing regularly, and next year will be far less insane than this one was, so I should have no excuse not to keep it up.

Out of curiosity, do the fast metabolism types like me tend to lose what they put on very quickly? Will it always take the type of insane diet and workouts to maintain a higher weight or does one's body usually adjust and get more used to it once you achieve a certain level?

 

[Tao walker 2005]

At 24, you will probably experience a dramatic change in metabolism pretty soon. Every skinny person I know began to pack on some pounds after about 25 (same thing happened to me). Start training now so that you when you do put on bulk it will be in the form of lean muscle mass

 

[Quagmire911]

If you are to get gym equipment, get a good solid power rack than can take 800lbs+ of pressure and a barbell+1000lbs off weight. Your now on route to getting set for life.

If your bloods are good and you have nothing wrong with you, putting weight on shouldn't be a problem. All you need to do is HEAVY squats, dead, bench, ohpress, and some other stuff. Including EATING properly.

Start of with this routine:

http://www.sosuave.net/forum/showthread.php?t=125444

If you find it hard to consistently hit the gym three days a week, then use a two day routine. If interested give me a pm.

Here is a rough outline of what you should be eating to gain weight:

http://www.sosuave.net/forum/showthread.php?t=134782

Don't be intimidated by it. If neccasary you can lower to 4-5 meals, you will just have to eat more.

Lastly, I recommend making a journal. Good luck.

PS- No running.

 

[Quagmire911]

Will it always take the type of insane diet and workouts to maintain a higher weight or does one's body usually adjust and get more used to it once you achieve a certain level?

Everyone is different, but the longer you are at a certain weight, the more your body will look to stay that weight- homeostasis.

However say you went from 135 to 165-185 or more, and then didn't eat amply and completley cut working out. After a while, you would inevitably regress.

 

[prairiedog24]

Everyone is different, but the longer you are at a certain weight, the more your body will look to stay that weight- homeostasis.

However say you went from 135 to 165-185 or more, and then didn't eat amply and completley cut working out. After a while, you would inevitably regress.

lol, the thought of me at 165-185 is hilarious to me. I barely believe it's even possible. I think I'll set my goal, at least at first, to 150-155.

I definitely decided to go into this full steam at the end of May. You guys will be hearing from me again, and I'll definitely start that journal and such.

Thanks again!

 

[Da Realist]

My advice is not just to lift heavy weights, but to do explosive exercises. Like instead of just doing a push up, try to spring up and place your hands on something a little more elevated. Instead of just running at a constant pace, sprint. When you do power lifting, try to move the weight as quickly as possible in a controlled manner.

 

[prairiedog24]

Like a large book? So basically push ups with 3-4inches of bounce to them?

 

[darkstarrr]

Simple.
Do what I did 10 years ago.
Go to Walmart, CVS, or Walgreens and stock up on Ensure PLUS or Equate PLUS and drink one in the morning and before sleep and one after meals. Make sure to drink plenty of water because they are packed with Potassium.

You will begin to put on weight instantly.

A Professor / Doctor in Nutrition that I had a class with on college advised me of that and holy shit did it work.

Other than that stay active, get enough sleep, take a b complex daily.
After implementing the drink shake into your regimine you will be suprised to find how much more of an appetite you have.

Good luck!

 

[Quagmire911]

Simple.
Do what I did 10 years ago.
Go to Walmart, CVS, or Walgreens and stock up on Ensure PLUS or Equate PLUS and drink one in the morning and before sleep and one after meals. Make sure to drink plenty of water because they are packed with Potassium.

You will begin to put on weight instantly.

A Professor / Doctor in Nutrition that I had a class with on college advised me of that and holy shit did it work.

Other than that stay active, get enough sleep, take a b complex daily.
After implementing the drink shake into your regimine you will be suprised to find how much more of an appetite you have.

Good luck!

These things are usually packed with sugar.

Better to get whey and and throw in some raw eggs. Yes we want weight gain, but we want muscle, not fat. Maybe your metabolism took care of you back then.

 

[EFFORT]

lol, the thought of me at 165-185 is hilarious to me. I barely believe it's even possible. I think I'll set my goal, at least at first, to 150-155.

I definitely decided to go into this full steam at the end of May. You guys will be hearing from me again, and I'll definitely start that journal and such.

Thanks again!

I look forward to seeing your journal when you start

 

[Kerpal]

Just do the Rippetoe program and drink a gallon of whole milk a day, that setup was designed for people like you.