Weight gain, proportions, and me

[DirkDiggler112]

Hey guys, right now I am not quite capable of paying for gym membership. Money is quite tight, and I have decided that I should look after my fitness more now and canceled the cell phone so that I can actually eat real food.

I am 5'10" and about 125. Quite the skinny little dude. Last time I did a body fat % I was at about 2% which seems deathly ill to me, and Im sure you agree. What I am curious about, and am hoping you guys can shed some light on is, now that I can maintain 3500-4000 calories a day, with a very high protein amount, what will happen to my body when I am eating this amount of food. Will I still be a skinny stick with a gut? Or will it somewhat proportion out.

I am aware that just getting fat isn't a healty or good idea, but I feel like it would really help my esteem and motivation if I could just put on some weight. I honestly do not feel weak, I just feel like a string bean of muscle. Any tips or some at home exercises I could do would be great.

My meal schedule is like this basically.

5-10AM (depends on work schedule) Bowl of cereal with 2% milk, large quantity, and a banana. 350calories Id guess

11AM 12oz. of 2% milk. 150c

noonish, Big meaty burger and coke(Usually goto carls junior and get a Jalepeno burger 1010calories listed) 1200c

1pm-2ish, 12oz milk, serving or two of wheat thins (140c) ~300c

3pm, 8oz milk. 120c

5pm 12oz Steak, Baked potato with butter. (Switch it up with a chicken breast and rice, or on some occasions a pizza) + 12oz Coke, 1000c(I put this low, because Id rather be on the low side of my calories and gain extra weight, I betting its more calories than this though)

7pm 12oz milk, crackers of some sort 300c

9-10 bowl of cereal 300c

Bedtime.

Every hour or so I also have a 8oz glass of water from the tap.

Roughly 3500-4000c a day I would say. It isnt this exactly but this is roughly what it looks like through out the day. Sometimes I will throw in some salsa and chips and take out crackers, basic crap like that.

 

[hope7]

gym memberships vary so much. Sometimes as cheap at 20-30$ a month. Tell the person how much you can afford, and work with it. Almost every gym deal has some negeotions. Have you tried every gym in you area. Even the run down crusty ones. How about your highschool/community college/community center/YMCA. In my community college, theirs a class called fitness or something, its basically just going to their gym and putting in some hours on their time card. There are probably more resources I don't know about.

 

[Rata Blanca]

I don't know much but I'll tell you what I know.
While you are bulking up, you will gain fat.
That's right perhaps a little gut.
So I suggest spend year or two bulking then do a cut up diet.
And please stop poisoning your body with coke and carls jrs burgers.

http://www.t-nation.com/readTopic.do?id=460638
http://www.t-nation.com/findArticle.do;jsessionid=A9AF5FB2FD7C1774C7C20CFEE0409535.hydra?article=05-101-diet

This two articles will help you a bit take a look at all the articles you can.

 

[Driven2Succeed]

at 5'10 and 125 u dont have to worry about cutting..

as far as not being able to afford a membership, i dont know ur financial situation but most memberships wont be more than 30-40 a month.. this is easily doable.. esp if u make better food choices and cook on ur own.. just by eliminating the burger at lunch and bringing ur own food or cooking u will easily save $40 a month

 

[Rata Blanca]

As long as you as you do heavy compound movements all your body will grow, not only your belly...

 

[Skilla_Staz]

First off, I want to say that the diet you have presented, looks like you WANT to get fat. Why not clean up your diet and gain MUSCLE?



Tips:

- Keep all of your meals at about the same size. Your 'snacks' are like 140 calories and then your meals are like 1200? Thats too much of a variance for me to be comfortable with.

- When you do start lifting, squats, deadlifts, bench press. There are a few routines on this website (including one I pieced together myself, PM me if you'd like to take a gander) that can give you a point in the right direction.

- Try to avoid the fast food. That's not going to help you "proportion" out. You're going to gain fat around your midsection, where men usually store it. Besides, thats not exactly helpful for gaining muscle, which should be the ONLY thing you WANT to gain.

- High Intensity Cardio. Even when you're bulking, you've got to do what you can to keep those gains lean. I'm a firm believer in lean bulking seeing as how I've gained 5lbs recently, and lost about 2-3 inches off my waist. I'm much more lean, but 5lbs heavier. I feel that I owe it too my football practices and such.

- Stretching. Always stretch before and after a workout. Sometimes just out of nowhere, stretch. Dynamic and Static stretches should BOTH be included.

- Nutrient timing. Research simple and complex carbs. Complex carbs should be your main source of fuel throughout the day, however, simple carbs are beneficial immediately after a workout. Keep your protein intake level throughout the day, and whether you believe it or not, you NEED fats. Research Omega-3, MCT and "good fats".

- Drink as much water as you can. Steer clear of the pops, some of those mumbo jumbo juices with a lot of crap in them.

- Green Tea. I take pill forms of these, and I think that these are part of the reason why I'm not gaining a whole lot of fat.

- Go heavy, or get your ass out of the gym. When and if you do get into a gym, you've got to lift your ass off. Whats the point in being there and going 50%? Keep it short, don't over train, but at the same time, you should FEEL like you did something.

- Look into the paleo diet. It's generally talked about as a diet that can help you lean up, but I'm beginning to try it as a means of bulking up while staying lean.

- Keep track of your gains. Once a week, record measurements for:

WEIGHT
Upper Arms (Both)
Chest
Waist
Thighs (Both)
Calves (Both)
Forearms (Both)
Neck​

This will help you keep track of your gains. Also, these are just some numbers, the mirror should also be used to help you see where you're headed. You may gain 3 inches on your chest, but if its getting saggy and jiggly, it's probably not muscle. You know?

 

[Shiftkey]

Hey guys, right now I am not quite capable of paying for gym membership.

You're going to get fat if you eat that much without exercise. You build muscle with a combination of eating enough, lifting, and sleep.

 

[Skilla_Staz]

At least do some sprints, or swimming. Stay active man.

 

[VSTbeserk]

hi guys i'm new here but anyways i just wanted to say that holy **** dude thats skinny. you remind me of myself back when i was a junior ^^. but anways your meals need to be more proportioned. things you need to know

1gram of fat=9 calories
1gram of protien=4 calories
1gram of carbs= 4 calories

since your really skinny your gonna want to carb up your diet A LOT at at least 50% of your calorie intake should be carbs, 20% protein, 25% fat.

to maintain your weight you need only 1875 cals per day.
to bulk up your going to need at least 2250.

but lets say you aim for 3000cals a day


413 grams should be from carbs (3000x.5=1650/4=413)
150 grams should be from protein(3000x.2=600/4=150)
84 grams should be from fat (3000x.25=750/9=83.33333)

Now with all that this is what you will do if your really serious about not being skinny anymore. your going to want to break this down into 6 meals or 7 whatever will work for you. So thats 500 calories per meal

and this is what it would like like for 6 meals a day.
68gc, 25gP,14gF per meal

your gonna want to space it out about 2-3 hours but like i said your going to have to space it out with your schedule. and yes eat complex carbs like Oatmeal, whole what bread, brown rice, good protein like milk, eggs(egg whites), peanut butter (i would stay away from Jif.....i would buy an ALL NATURAL peanut butter), and good unsaturated fats stay away from trans fats and saturated fats as much as possible.

This should help you out a lot...I hope...on your quest for weight gain

- Try to avoid the fast food. That's not going to help you "proportion" out. You're going to gain fat around your midsection, where men usually store it. Besides, thats not exactly helpful for gaining muscle, which should be the ONLY thing you WANT to gain.

yes i agree but one cheat meal a week won't hurt.

High Intensity Cardio. Even when you're bulking, you've got to do what you can to keep those gains lean. I'm a firm believer in lean bulking seeing as how I've gained 5lbs recently, and lost about 2-3 inches off my waist. I'm much more lean, but 5lbs heavier. I feel that I owe it too my football practices and such.

i wouldn't do that....why would you do cardio when your trying to gain wieght?yes your going to put on fat you can't AVOID it. so FOR YOU stay away from cardio.

Drink as much water as you can. Steer clear of the pops, some of those mumbo jumbo juices with a lot of crap in them.

i'll 2nd that.
your going to want to drink about a gallon a water evenly throughout the day

 

[Skilla_Staz]

yes i agree but one cheat meal a week won't hurt.

Correct. A cheat meal, or even a cheat day is deserved if you've stayed on course all week. It's basically rewarding yourself.

i wouldn't do that....why would you do cardio when your trying to gain wieght?yes your going to put on fat you can't AVOID it. so FOR YOU stay away from cardio.

High intensity cardio, such as sprints, aren't going to hinder you all that much from gaining weight, unless you do them every single day. About 2 times, maybe 3 a week should be sufficient. I've used this example many times...


Look at Olympic Sprinters. Most of them are extremely lean, but by no means are they bean poles. Maurice Greene, for example, is about 5'9, 185lbs, and I would estimate about 6-7% bodyfat. Doing high intensity cardio burns more fat volume, and also is an anaerobic exercise, which isn't going to damage your gains too much. It may actually assist in them.