Topic: I need to gain weight and muscle mass...best methods please (Read 973 times)

i have the same problem:( its so hard

Go easy on the cardio, focus on weight lifting.
Eat a lot (aka bulking).

Add nuts, organic butter and organic oil to your diet.
Also try to add meat to your daily diet and you will see result in few months.

In order to gain weight, you must continue to exercise in addition to the fact that you must stop taking medications and vitamins, and you must start to rely on natural foods. Focus on eating eggs and meat, especially chicken breast. It would be good to drink milk on a daily basis, and I advise you to eat dinner before bed

Gaining weight and building muscle are two different things, to gain weight we need to get high calorie diet and for muscle building we should add more proteins into that diet and also working out is important to get into shape or it will turns out into obese.

This is the best advice.

Get a personal trainer so that he can also help you with your diet. They have a specific diet for you to follow as you workout but if that's not enough, get a dietitian.

With the consultation that I have before, diet and workout must be balanced.

They'll also prescribe some meds for you to take.

Increase your meals during the day and start going to the gym.
Maybe some protein supplement is going to help you as well, but you don't have to overdo it as your body is not trained to such conditions so you have to slowly adjust it to your new kind of living.

You must play sport games on a daily basis and then eat after each exercise and be sure to eat foods that contain proteins and more importantly, you should also get enough sleep during the day as well as you can take medicines that increase your appetite for food

Don't eat powders, they might buff you up for a while but they're gonna leave long lasting side effects, just focus on your diet, eat healthy food such as meat, fruits etc and do some weight training.

Chemical crap is good only if you're eating all you can and burning it all.
Set up a daily routine, wake up and go to bed at the same time every day, sleep at leasy 8 hours a day, eat balanced meals at least 4 times a day. You should eat a lot of white meat, fish, rice, vegetables and dairy products and of course work out daily. You don't have to spend a lot of time on it, 20 min a day is enough.

after sport
dont forget to drink muscle milk

I have some tips for you!

Buy weight gainer "name says what it does"(search on google)
Buy creatine "helps repairing the muscles"(search on google)

And get 5-6 meals a day
Workout everyday biceps,traps,pecs, you know the deal.

greetings poisenrang

I would be very cautious with dhea, especially for a 21 year old with a naturally high test level. The dhea can easily aromatize into estrogen and can lead to severe depressive episodes if estrogen rises to fast, both my father and I react very badly to dhea. I have my wife taking it to try to correct hormone imbalances from birth control an it works well for her mood and recovery.

For test boosters, tribulus works well for stimulation of leydig cells for total test production, and maca works well for binding to shbg, increasing free test levels, though this is more useful in older, 30+ men. The op doesn't need any test boosters unless he has a testosterone dysfunction of some kind.

We tried many combinations and protocols on my father. Pre treatment his test was 320 ng/dl [270-1070]. Herbal supplements got his into the mid 400's but we had to cycle frequently and t was expensive. We finally settled on 100mg test-cypionate a week, which is keeping his levels in the 700's. I suspect, based on his recovery rate and growth rate, his levels are higher than mine now.

The OP doesn't need anything but whey protein, not weight gainers full of sugar, and food.

I re-read the original post, and you are already taking in a fair amount of whey. It could entirely be possibly you need to kick the calories up to the 4-5000 a day range to grow. I'll easily eat 4000+ calories a day when im training heavy and not dieting. This is a lot of food, I would suspect you are eating under 2000 a day and do not know how to properly judge your intake.

A chicken breast is only about 200-250 calories. Can you eat 10 a day? Body building is expensive, whole milk and fats can help.

SS + GOMAD

Take a weight gainer protein shake for post workout recovery and some dhea to stimulate extra testosterone production all the while working out 5 days a week. Also, some form of nitric oxide will help give the pump effect. You'll put on muscle and the continual production of it will be fueled by the heightened protein intake. And yeah, you'll need a diet to go along with that that this is high protein and high carb for a couple years and then see where you're at. You just have to make a plan and always follow through on it, you'll become addicted to the gym and how it makes you feel about yourself before you know it. I cut myself down from about 245 lbs to 210 over the last years via constant cardio and a more moderate approach to lifting. You need the opposite according what your goals are.

Good lord, don't listen to anyone here.

I'm 35 have been training for over a decade, my dead and squat are north of 450, my bench is hovering around 300. I broke my shoulder blade a few years ago and its been slow recovery. I've always been a shitty bencher.

Go here and read.

www.t-nation.com

Pick a program, I strongly recommend Wendlers 5/3/1 for strength. The ebook is available on torrent sites. Do it for a year at least. Eat at least 3500 calories a day, with 200+ grams of protein, i find my recovery is vastly improved with 60g whey right away workout, timing is important.

I have my 58 year old father doing 5/3/1 and pulled 360lbs dead lift after 6 months of training, he was untrained for about 20 years and riddled with injuries.

Here's the torrent
https://kickass.so/5-3-1-the-simplest-and-most-effective-training-system-for-raw-strength-pdf-gooner-t8842680.html

[edit]

I should add, unless you beat the shit out of yourself in the gym, you wont stimulate your appetite. I've trained with a lot of people who claim to eat a lot, then they train with me and they are ravenous for meat for days. If you force feed yourself without giving it all in the gym you'll just get fat.

For the first 2-3 weeks You should feel like complete shit the day after the workout.

You will adapt.

https://www.youtube.com/watch?v=MSPncnwMD70

Relevant video.

Dont buy supplements they are a con and a waste of money and not very good for you protein shakes might be good if you want to bulk up bt thats it dont go any further into that market.

Ha, though not true. I have a weight bench and pull up bar next to mine so I just do some reps in between usage. I find working out really boring so I can go do something on the pc whilst I recover. Best way for me to be honest as I hate going to gyms and feel they're a waste of money.

Start with pull-ups.

like this:


And push ups.

Like this:



First one is a lot harder than the second one. But once you master it, it will open up a lot of possibilities for you.

Lastly;

Eat a lot more. You will eat a lot more after trying those exercises anyway.