QUOTE(Amedion @ Nov 30 2012, 03:20 PM)
Deadlift, squat, chin-up, bench press, dip, calf raises, etc... Do all those and then go play with watever u want with dumbells.. Not over 1 hour..
4 times a day, let say 400 calories each on average.. only 1,600.. I assume you're somewhere 50kgs.. need at least 2,700 calories...
i only workout 1 month.. gained 5kgs+ mass..
u should read the stickies on how to gain weight, why aren't u growing..
Thanks for the tips, I've been reading alot before creating this thread actually, I follow most of the instrtuction and read articles about why I'm not growing, I also started to eat more after reading those articles. Hopefully I could see results after few more months.
QUOTE(shadowz @ Nov 30 2012, 03:37 PM)
You will see improvements in direct correlation with the amount of work and food you put in.
You don't know how many calories your eating - mistake number one. It is a simple fact, you eat more calories than you burn a day and you gain weight (ideally mostly muscle). If you don't know then your wasting time. Learn about calories, how much you need, what surplus you want, foods and their calories, etc.
Mistake number 2 is you aren't following a proper beginner strength training program so you are not maximising the benefits of newbie gains.
Don't make up your own workout program. You don't know anything compared to the people who have had decades of experience who put together routines.
Mistake 3 - You want results quickly. Even with doing everything right, it will take as long as it takes. If someone gets results in 2 months, it may take you 4 months. You just have to ensure you don't deviate from your path because if you aren't consistent then there will never be progress. Consistency is KEY!
Just 3 points matter and this NEVER changes whether you have lifted a day or you have lifted your whole life:
1) EAT EAT EAT (Eat properly according to your goals)
2) Train HARD (Again, dependant on your goals)
3) Rest enough - Sleeeeeeeeeeeep (Regardless of your goals)
Have fun reading the stickies and readjusting your food and training.
Thanks
... I guess I need to start sleeping early. I sometimes only get to sleep 5-6 hours daily. Thanks for the sleeping advice.
QUOTE(jackwylde @ Nov 30 2012, 03:41 PM)
if you are doing it right, u`ll see improvement over 3 months.
not much but still an improvement.
when your friends start asking "you go to the gym?" thats a good sign.
After 3 months, I did see some improvements, but not what I really wanted, I expect more. I only see slight muscles shape and also just slightly bigger shoulders. But my chess and biceps seems to be almost the same.
QUOTE(theCrab @ Nov 30 2012, 04:57 PM)
Well, I guess so. But compare to my other friends who are quite chubby, I actually eat more than them. Maybe it's my metabolism rate, I hate this, I wish it could be slower sometimes.
QUOTE(tunertoobe @ Nov 30 2012, 04:57 PM)
Realistically, for a true beginner (3-6 months of training) MAYBE you could gain close to 1.5 kg of strictly lean mass every 2 weeks if you workout right, have rest and eat right.....if you're lucky. Most of the time gaining a kilo of lean muscle every 2 weeks is quite difficult. Those who gained more (e.g. 2 kg a week) are gaining both fat and muscle. The human body isn't really "engineered" to grow muscle that fast. After that, good luck trying to gain 3 kg in a month.
I have been working out for a year and I have plateaued at some points along the way (sometimes up to 2 months). The reason is mostly budget restrictions so I couldn't eat enough (I was in Politeknik)
. I gained about 3 kg in my first month and gained 12 kg of lean mass in about a year (that's how long I've been training), and my BF% from the looks of it is still the same back when I was 47 kg (at 175 cm). Now I'm back home, I've got enough food, and a kilo every 2-3 weeks is quite easy, with proper adjustments of my training along the way.
Thanks for your info bro. May I know how much you weight now? Within in 1 year, how much weight you have gain?
Hopefully after few more months I could see more improvements. I've been working quite hard these days and hit to the gym if I have the time.
I really hope someone who have high metabolism rate could reply me here, really need you guys tips on gaining weight.
Nov 30 2012, 02:58 PM, updated 14y ago
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