[whitehops2]

man, you must not get fed to weigh even 145 if your 6 feet tall. you must have literally no muscle at all, so gain some of that first, put protein in your diet and work out. If you just want to gain fat, eat more calories than usual (just try to avoid trans fats and stuff like that). if you decide to do both, eat even more because your gonna burn calories when you work out

[Dwho12]

Originally Posted by Milan

Thanks man. Now some things I don't understand.

Certain types of eating will make me not gain weight? Like what? Junk food usually makes people gain weight, it won't make me gain a pound. Not even close.

The problem with eating the way you have told me is; I don't decide what food I eat. My mom cooks, and I can't hassle her to be making me fish and the rest of the family something else. Also, my parents don't buy food based on caloric intake.

I'm also eating something pretty well throughout the day, I know a lot of it is junk food but even still, it's not making me gain a pound.

Wouldn't exercising be burning off the calories which I'm trying to build up? What kind of aerobic activities should I cut down on? I don't run but I love playing basketball. Do I cut down on playing ball?


You are right about me being an ectomorph. If I had to compare my body to someone, it would probably be the MMA fighter Corey Hill. ( http://l.yimg.com/img.tv.yahoo.com/t...0403210848.jpg )

EDIT: Also, what were you before you got to 205?

I have the same problem . I took 4 days off from working out i gained 5 pounds i work out one day its all gone , where did it go?

[Jemcee]

Originally Posted by Milan

Thanks man. Now some things I don't understand.

Certain types of eating will make me not gain weight? Like what? Junk food usually makes people gain weight, it won't make me gain a pound. Not even close.

Yeah don't eat junk man, Its has to many calories for one meal u know what i mean... Since you are spreading you meals over 6...

Eat carbs like Pasta, brown bread, potatotes (just look up low Gi carbs) that what you should be having... U can make that urself...

If you don;t have time to make the food... buy a bodybuilding meal replacement shake... It has 40/40/20 in each serve so that could take up 2 of your meals

Junk may help you get fat.. But you want to feed your muscles instead, thats why you have to have 6 meals, because your body can only digest a certain amount of protein per sitting... so its basically spread over 6 meals so you can have as much as possible

The problem with eating the way you have told me is; I don't decide what food I eat. My mom cooks, and I can't hassle her to be making me fish and the rest of the family something else. Also, my parents don't buy food based on caloric intake.

Forget about counting calories, just make sure you are eating properly and never hungry... yeah my parents cook dinner but that only one meal... you still have 5 others you can make..
Try to get them to buy alot of tuna, Bread, pasta and sauce, eggs, chicken
and good vegetables

I'm also eating something pretty well throughout the day, I know a lot of it is junk food but even still, it's not making me gain a pound.

Yeah prob because you just want fat... working out is the number one thing you want... stimulate your muscles first with the weights and then feed them the nutrients they need to grow...

Remember eat the right meals to...

Complex Carbohydrates:

1)Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

2)Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.

Every meal should have carbohydrates, protein and fat in the correct ratios. Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat. Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want. The ratio of our diet will look like the following:

40% Carbohydrates
40% Protein
20% Fats

Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.

Wouldn't exercising be burning off the calories which I'm trying to build up? What kind of aerobic activities should I cut down on? I don't run but I love playing basketball. Do I cut down on playing ball?

Yeah exactly... But are you working out?? cos im talking about putting on muscle.. since you are a hardgainer you need to cut down on aerobics like basketball... and other running.. but u don;t have to completely stop.. if you arent playin much dw bout it

EDIT: Also, what were you before you got to 205?

I'm about 6'5'' and i weighted about 86kg.. so 189 pounds...
I put on the weight and it really helped me with ball.. i can out muscle most players and it improved my postplay and rebounding

[Milan]

Originally Posted by whitehops2

man, you must not get fed to weigh even 145 if your 6 feet tall. you must have literally no muscle at all, so gain some of that first, put protein in your diet and work out. If you just want to gain fat, eat more calories than usual (just try to avoid trans fats and stuff like that). if you decide to do both, eat even more because your gonna burn calories when you work out

Uh...actually, as I said in the thread, I'm only at 3% body fat, therefore, I'm around 125lbs/130lbs of muscle, and only about 3-5lbs of fat.

[Milan]

Originally Posted by Jemcee

Yeah don't eat junk man, Its has to many calories for one meal u know what i mean... Since you are spreading you meals over 6...

Eat carbs like Pasta, brown bread, potatotes (just look up low Gi carbs) that what you should be having... U can make that urself...

If you don;t have time to make the food... buy a bodybuilding meal replacement shake... It has 40/40/20 in each serve so that could take up 2 of your meals

Junk may help you get fat.. But you want to feed your muscles instead, thats why you have to have 6 meals, because your body can only digest a certain amount of protein per sitting... so its basically spread over 6 meals so you can have as much as possible



Forget about counting calories, just make sure you are eating properly and never hungry... yeah my parents cook dinner but that only one meal... you still have 5 others you can make..
Try to get them to buy alot of tuna, Bread, pasta and sauce, eggs, chicken
and good vegetables



Yeah prob because you just want fat... working out is the number one thing you want... stimulate your muscles first with the weights and then feed them the nutrients they need to grow...

Remember eat the right meals to...







Yeah exactly... But are you working out?? cos im talking about putting on muscle.. since you are a hardgainer you need to cut down on aerobics like basketball... and other running.. but u don;t have to completely stop.. if you arent playin much dw bout it




I'm about 6'5'' and i weighted about 86kg.. so 189 pounds...
I put on the weight and it really helped me with ball.. i can out muscle most players and it improved my postplay and rebounding

Alright, cool. Thanks for that. I don't play basketball a lot, maybe once a week...is that fine?

And, do I work out first, and then eat?

I do work out but it's not really intense or anything, just dumbbell exercises. But the thing I'm worried about is that I have to eat a lot more if I work out...

[J Rock]

The best way to get "bigger" is just eat a lot of things that can give you a good portion of protein and carbohydrates. Remember that you must eat something about 6 times per day (mean bigger meals). Try to eat healthy food and reduce coffeine (coffe and cola), alcohol, and any junkfood or other kind of thrashes. Ohh and one more thing don't practice too much (max 3 times per week) because when you are playing bball you loose a lot of bodyfat, and when you do it too often your body can't regenerate itself as much as it can normally. The last thing is to swith endurance trainings to strenght training. Hope it will help you, goodluck on you workout.

[Jemcee]

Originally Posted by Milan

Alright, cool. Thanks for that. I don't play basketball a lot, maybe once a week...is that fine?

And, do I work out first, and then eat?

I do work out but it's not really intense or anything, just dumbbell exercises. But the thing I'm worried about is that I have to eat a lot more if I work out...

Yeah playing once a week is cool...

You eat every 2-3 hours.... 1-2 hours before a workout and straight after with simple carbs..

If you workout like that man you aren't gonna get bigger at all... you gotta get a proper program and have a bench and something you can do you lats with.... I reckon go to a gym... cos if you are just doin dumbell work you aren't gonna get any gain whatsoever...

You will want to eat more often when you start to eat more frequently... your meals wont be as big, but you will be able to eat more often, i happened with me.... Working out is the best part and the most important...

You have to workout properly and do a proper program or you wont put on any weight....
But if you can't be bothered and wanna just put on fat (i don't know why u would) just eat takeout all the time

3 Days A Week Full Body Routine:
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)

75 Degree Incline DB Bench Press
DB Bench Press
One Arm Rows
DB Pullovers
Bent Over Lateral Raises
DB Upright Rows
Dumbbell Curls
Overhead Triceps Extensions
Leg Extensions
DB Squats
DB Lunges (Press with heels)
Lying Leg Curls
Calf Raises

NOTE: DB = Dumbbell

How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).

thats a beginners workout.... It will change after you get a month or 2 experience

What's A Diet?

The word diet typically sends shivers through people's spine as it is often associated with starvation and with being food deprived. However, a diet is merely the food choices that one makes on a daily basis. For a bodybuilding diet we need to make sure that we select foods that help us to repair and grow from the workouts that we perform while at the same time fostering either a fat burning or a muscle gaining environment.

What Makes Up A Great Bodybuilding Diet?

A great bodybuilding diet, in my opinion, is a balanced diet consisting of 40% carbs, 40% proteins, and 20% Good Fats. This sort of diet seems to work best for the purposes of losing body fat while gaining some muscle. Depending on whether you want to mainly gain muscle and bulk up or mainly lose body fat, you will adjust your calories upwards or downwards accordingly.

Carbohydrates are the body's main source of energy, and on a bodybuilding diet they should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli.

Proteins, the building blocks for all tissues in the body, should come from chicken, turkey, tuna, and lean red meats.

Fats, which are used by the body to manufacture hormones, lubricate the joints, brain function and other essential items, should mainly come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flax seed oil should be the main sources of these.

Perfect for you

Definition of a Hardgainer
The popular definition of a hardgainer is a person that works out hard with weights but has a hard time putting on muscle. Six weeks of working out can go by and no significant changes in muscle size are noted other than perhaps a bit of an increase in muscle tone. According to this popular definition of a hardgainer, all of us are "hardgainers" because for the most part, putting on muscle is not an easy endeavor. The easiest period to gain muscle is during puberty. After that, gaining muscle becomes progressively harder as we age due to the fact that hormonal production starts declining between the ages of 25 and 30.

Ectomorph Somatypes
My definition of a hardgainer is the naturally skinny person, who no matter what he or she eats, always seem to remain the same body weight. This is what Dr. William H. Sheldon referred to as an "ectomorph" somatotype when he came up with the theory sometime in the 1940’s. Sheldon’s theory states that human bodies are divided into three main somatotypes; the ectomorph, the endomorph and the mesomorph. In a nutshell, the ectomorph is the naturally skinny person who has trouble gaining weight, whether in the form of muscle or fat. The endomorph on the other hand has the opposite problem, it is too easy for a person with this body type to gain weight. While endomorphs are easy muscle gainers, provided they diet and train correctly, they are cursed with a slow metabolism, which makes it imperative that they be strict with their diet year round if they wish to have any abdominal definition. The mesomorph, however, is the naturally muscular person, who also has a higher metabolism than the endomorph. Mesomorphs make excellent bodybuilders and for them, gains in muscle and reduction in body fat come rather easily provided they maintain a great training and nutrition program; life is not fair.

So You Have Determined That You Are A Hardgainer - Now what?!
Now, having said this, is a hardgainer doomed to stay looking the same way forever? Not at all. Basically, all the hardgainer has to do is modify the training and nutrition program to suit his/her unique metabolism. While most people will do best on a diet consisting of 40% carbohydrates, 40% proteins and 20% fats (See Nutrition Basics), the hardgainer will benefit most from a diet consisting of 50% carbs, 25 % proteins and 25% good fats. While the typical person will do best on a caloric intake that equals their lean body mass times 12, the hardgainer is better served by taking in as much as 24 calories per pound of total bodyweight (as opposed to lean body mass). Therefore, if you are a hardgainer and weigh 150 lbs, your caloric intake will be 3600 calories (150 x 24). Your total amounts of carbohydrates per day will be in the order of 450 grams of carbs, your protein will be 225 grams and your fats will be 100 grams of good fats per day. You can take all of this in 6, 7 or even 8 meals. The key thing for a hardgainer to be successful is to minimize their caloric expenditures and maximize their caloric intake. This is necessary as the hardgainer metabolism is a furnace that burns calories at all times and if not enough are supplied at one time or the other, then muscle will be consumed by the body for energy purposes. After all, this metabolic issue is what makes a person a hardgainer.

Hardgainer Training
Three to four sessions per week of periodized weight training, lasting for 60 minutes at the most, is all a hardgainer can get away with. Cardiovascular exercise should be limited to a couple of light walks on the days off lasting no more than 20 minutes. Remember that the hardgainer needs to limit caloric expenditure. Because of this, he/she needs to get in the gym, stimulate the muscle and get out.

The Benefit of Being a Hardgainer
If you are a hardgainer that does not mean it's the end of the world. Many determined hardgainers that have achieved their bodybuilding goals (and even won competitions) through a ton of determination and very hard work. The beauty of hardgainers is the fact that it is very hard for them to gain body fat, so therefore, any muscle gains that they make are highly visible due to the amount of muscle definition that the hardgainer has.

If you are a hardgainer, plan your meals ahead of time, pack them in a cooler and ensure that you never run out of food. When in the gym, get in, and get out. At night, get plenty of rest, and if you follow all of this day in and day out, then get ready to grow!

[Milan]

Thanks for all the help bro. Now I have one (Final?) thing to ask.

Today, I basically upped my meals from the regular 3 (sometimes only 2) to 4. Tomorrow I'll have 6 for sure. Now can you tell me if I'm eating properly here. I'm not gonna totally cut junk food out my diet but I'll try decreasing it.

1. 3 Eggs + Glass of Milk
2. Can of Tuna + Gingerale (I know, I'm not supposed to lol)
3. A Bowl of rice with meat.
4. Bowl of Raisin Bran cereal.

In between, I was eating walnuts...or some other kind of nuts. I also ate 2 popsicles.

[Jemcee]

Originally Posted by Milan

Thanks for all the help bro. Now I have one (Final?) thing to ask.

Today, I basically upped my meals from the regular 3 (sometimes only 2) to 4. Tomorrow I'll have 6 for sure. Now can you tell me if I'm eating properly here. I'm not gonna totally cut junk food out my diet but I'll try decreasing it.

1. 3 Eggs + Glass of Milk
2. Can of Tuna + Gingerale (I know, I'm not supposed to lol)
3. A Bowl of rice with meat.
4. Bowl of Raisin Bran cereal.

In between, I was eating walnuts...or some other kind of nuts. I also ate 2 popsicles.

You don't have to go straight to 6 meals... U can work on 4-5 for the moment if that is easier... just gradually get to 6..

Remember each meal should be 40/60/20

so an example would be

2 eggs and 2 egg whites, with 2 slices of wholemeal bread...

or tuna on wholemeal bread...

fish with rice

chciken and rice

Potatoes and meat and veg...

Pasta and a protein shake

You have to have both carbs and protein and good fats in each meal..

I one of the other posts it shoes the different types of carbs you should be having... and have them with some sources of protein...

All you have to do is read up on where to get good sources off protein and Low GI carbs... how much protein in proportion to your weight you should be consuming...

But rememeber u can't have the protein by istelf or else it is harder for your body to process... and especially for you carbs are probably more important as you need 60% carbs in each meal

[whitehops2]

Originally Posted by Milan

Uh...actually, as I said in the thread, I'm only at 3% body fat, therefore, I'm around 125lbs/130lbs of muscle, and only about 3-5lbs of fat.

no, your probably about 125 lbs of skin and bone, 5 lbs of muscle and 3-5 lbs of fat