I'm about 5'9", 130 lbs right now. I think I have a lot of fat on my face because I have chubby cheeks (not a lot, about moderate). I can't seem to gain weight so I think I have fast metabolism or something is not right with my body. I'm tired of looking this skinny so I want to do something about it.
I'm kind of new to bodybuilding stuff so I don't know the best way for me to start.
My plan is to do these things:
Diet: milk, eggs, chicken, vegetables, rice, supplements
Exercise: high intensity interval training, dumbbell/kettlebell, playing sports
Sleep: 6-8 hours/day
What do you think?
I want to stay on a budget so probably going to buy food in bulk and cook at home. What should I eat that have high calories and cheap?
How do I get rid of my chubby cheeks (too much fat in the wrong place)? How do I make my other body parts bigger (mostly chest, butt, arms, legs)?
Can anyone point me in the right direction regarding threads/sites/resources that can help me?
Thank you for your help.
like others have said, this is the most common q for skinny people who can never gain. i'm in the same shoes and just started last week. we just aren't eating enough. simple at that. I started eating more learn meats and force myself to eat as much as I can take. not overeating just yet but you have to add more food in any way possible as long as it is healthy. lift 3-4x a week. a lot of people recommend starting strength routine. bottom line- stuff your face with food all day and lift 4x a week and you WILL see growth.
How old are you? And what does your current exercise pattern look like in an average week? (i.e. how much sports, how much activity, etc.) What do you do for work? (i.e. sitting or standing all day)
32 yo - 5'6" - 170 lbs
USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
Gym PRs: 370 SQ, 270 BP, 510 DL
The Riddle Of Iron - Kiaran's Garage Training Log
Drink a half gallon of milk a day on top of all your food. Add milk as necessary. Eat a lot of peanut butter.
At 130 lbs, you just need foods high in fat at this point. With that being said, don't go too overboard. I would aim for 1-2 lbs a week.
The biggest hurdle you will have is getting your stomach used to handling the extra food. It gets easier, I promise, but the beginning sucks.
Last edited by FearFactory; 08-30-2012 at 10:53 AM.
Back off the HIIT cardio if you're trying to gain. And DBs and kettlbells are NOT gonna get you big. Start doing heavy compound movements (bench, squat, deadlift and OHP). Add in one gallon of whole milk a day on top of your regular diet. Eat at least a dozen eggs a day (not just the whites) and lots of PB as mentioned above. Get your carbs in. Whole wheat pasta, multigrain bread, potatoes, rice, etc. And don't be afraid to throw in some fast food too.
Last edited by Bruiser; 09-06-2012 at 05:40 AM.
36 yr old novice PL
Best lifts (non competition):
Squat - 305
Bench - 300
Deathlift - 405
My Training Log -
If you want to gain weight, eat more. It really is that simple. All the suggestions so far are great ways to take in more calories.
Move heavy weight, eat, sleep, repeat.
Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.
Last edited by glennyphn; 09-09-2012 at 12:32 PM.
Eat more, dude. It's really that simple.
Train your body to eat more. By eating 6 or more meals a day you will be able to achieve this. Also, by spreading out your meals you will be able to give your body a constant stream of nutrients. Make sure that all meals have some from of lean protein, complex carbs and unsaturated fats. I don't highly recommend it but, if you still find it hard to eat that much than get some meal replacements or mass gainer.
Heres a quick recipe for some homemade protein bars to conveniently eat in between meal:
2 Cups Old Fashion Oats
1/2 Cup All Natural Peanut Butter
4 Scoops Whey Protein
Mix these all together and add enough water to make them formable. Don't add too much water or else it will be a mess. Add an 1/8 of a cup at a time. Then spread out the mixture on a cookie sheet, stick in the fridge and cut out as needed. You can also form them into balls. Just make sure you have a lot of water when you eat them
Last edited by workoutreviewer; 10-02-2012 at 01:21 PM.
Massive Gains = Right Knowledge +Consistent training + Consistent Diet
Exercise Moto = "The more you hate it, the better the results."
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial