Hello guys. I really need some guidance here from all of you. I'm a very skinny boy aged 20. 174cm tall and 50kg weight. I think I've "minor" (trying to be positive here) pectus excavatum. Will post pics of that later. Anyways, I'm currently very eager to gain weight so I'd look better and have more confidence level.

I found out from the net that the surest way to gain weight is to do the squat and milk program. Yeah, I also do know that in general I'd have to have more meals per day. So now I really need to know the best equipment to do this.

Dumbbells or barbells? From what I've read, they said that you have to increase the weight each set. So my next question is, what is the starting weight to lift for a person like me? And how many kg should I add after the first set? My aim is to reach at least 70 kg.

Last but not least, my left chest seems like a little smaller or in other words, less muscular.

Please give me your views and suggestions to help me achieve my target. Thanks so much in advance.

5 - 6 meals per day.

Breakfast - 1 to 2 chicken eggs boiled with microwave for 30 secs (no oil used). 4 slides of bread with peanut butter. Milk or horlicks. Sometimes nasi lemak instead of bread.


Lunch - 1 bowl of rice with chicken egg. Vegetables. Banana. Chicken drumsticks. (i just figured out chicken breasts contain more protein, but I don't like that part ) Milk or plain water.

Tea - Scrambled eggs with bread and cheese. Usually 4 slices.
Milk.

Dinner - 1 bowl of rice with chicken egg. Vegetables. Chicken drumsticks or fish or meat (based on availability). Milk or plain water.

Supper - Chicken nuggets with cheese or chilli sauce. Milk or plain water. Sometimes bread with scrambled eggs with cheese and mayonnaise and chilli sauce.

This is my plan and yes, sometimes it doesn't go very well. I mean, sometimes I skipped one of these. Have to be more disciplined.

Thanks for your reply. Appreciate it. I decided to gain weight via the method mentioned before coz actually I have been trying to gain weight before but not serious enough back then. So I thought this method might help me since I'm a hard gainer.

Is that pointed at me? Well, I just wanted a personal, custom answer for me. =p


Well at least, we are not alone. How was the shape of you rib cage? I mean, which part of it appear to be abnormal? Mine was curved horizontally inwards right under the chest in between the stomach like where the arrow pointed at. Some people got vertical inward curve in between the left n right chest muscle.

Oh thanks. Barbell, wait, what is the difference between barbells n dumbbells? I thought the function was just to add weight and dumbbells offer higher freedom since it was smaller (but can add weights) and can move independently. This site also said the dumbbells can do what barbells do.. Hmm, confused. Even though the site also mention barbells is 'convenient' when doing dead-lifts n squats, meaning what I will face with dumbbells is just some 'inconvenience' to do the same exercise, no? What did I missed, dear seniors of this sports/hobby?

80kg, wow, salute.. That's my dream weight. What was your weight 5 - 10 years ago?

Playground like the children playground? Manipulate the toys there you mean?

This post has been edited by fifty2seventy: Nov 2 2010, 05:26 PM

Er, you mean pectus excavatum thing? I don't think it can ever be corrected. Unless you were saying about something else which I don't get.

Thanks everyone for the feedback and information. Well there are very much for me to learn in this area. And no (reply to berry), I'm not really keen to get a very defined or ripped body. I have been this skinny for a decade and it's very depressing and tiring and boring and embarassing when people say "u r just a lil too skinny dude", "you'd look better if there's some fat over here n there" and bla bla.. So actually, my first goal is to get the ideal weight, to get a round elbow, normal body. You know the look of the bones of the elbow of a very skinny people right? I'm so ashamed of it to the point that all my clothes is a long sleeve. Just gotta hide it. And yes, with the weird rib cage I have, I've difficulty to expose my body when I have to go to shower at my hostel. Always wear shirt till I reached the cubicle. And I'm just mad at people who have a nice built but act like a girl or in other words, soft. No offense. Sorry you had to read my rants. I can't help it and I felt better now, hehe..

T.U.T = Time Under Tension
R.O.M = Range of Motion
got it.

Well, previously I did my workout with a fixed 4.4kg dumbbells my brother bought years ago. Seems like I have to buy a barbells now. Anyone wanna sell one to me? I prefer second hand since it'll be much cheaper.

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Added on November 3, 2010, 10:43 amI see. Well, hope you can do something about it.
Mine was well, I think not that bad. Maybe I'm just being optimistic. I looked more like in this picture, Horizontal inwards of the middle rib.


This post has been edited by fifty2seventy: Nov 3 2010, 10:43 AM

Great! This is useful since I don't have barbells yet. Wait, meaning just do it for complete 30 days without any resting day? Ok, will do it. So, by the 30th day, I should've been doing 180 (-) pull-ups, 200 push-ups and 250 body weight squats right?

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Added on November 3, 2010, 11:35 amOne last thing, western squat or asian squat?

This post has been edited by fifty2seventy: Nov 3 2010, 11:35 AM

Wow, all parts of my body is aching.. You sure I can just continue to do the workout the very next day? Some says give it time to recover bla bla a day or two then only resume.. I'm confused, it's not too clear for me, bro.

Well after some reading and searching in the net, I found out squats is one of the surest way to gain weight even for hard gainers provided with some plenty consumptions of milk and hence the name 'Squat n milk'.
After explaining to pizzaboy my actual goal (simply gain weight, not really into defined body YET), he suggested those workout. I take it as the workout to help me gain weight. And so I followed.

I still haven't work on abs and triceps. But then I remembered what he said about my current condition and goal, which is to gain weight. He said squatting will help tremendously and it can heals much faster than other workout. At least, that's what I get from his posts.

So I guess abs and triceps are the 'less useful movement at this current point'. Which leaves me nothing to do but to wait for a reduced/healed sore of my biceps, chests and thighs.

Please correct me if I got things wrong.

This post has been edited by fifty2seventy: Nov 4 2010, 06:30 PM

Thanks for spending some time and thoughts to reply, suggests and answer my questions, guys. Appreciate it. Alright, gotta GO MAD about it.. =)

This post has been edited by fifty2seventy: Nov 4 2010, 10:15 PM