Plan to gain weight

Discussion in 'Fitness & Nutrition' started by David, Apr 16, 2007.

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  1. David

    David New Member

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    I'm currently 5'9" and 120lbs. Skinny, too skinny. I dont have much strength and i'm really a scrawny guy. What can I do about it?
     
  2. EffBeeEye

    EffBeeEye New Member

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    im currently doing the weightlifting plan in the sticky at the top. im also taking cytogainer after i lift and the two together seem to be working
     
  3. Paul Revere

    Paul Revere OT Supporter

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    read a sticky?
     
  4. Girder_Shade

    Girder_Shade OT Supporter

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    .

    Oh but since I dont do it anyway I'll help you out. :rofl:

    - Eat right and LOTS like double you're normal eating diet.
    - Get plenty of rest. (Sleep atleast 8 hours everynight)
    - Lift heavy weights with low reps and work each muscle group to failure.
    - Repeat 3 steps, dont expect any major progress for atleast 6 months.

    :wavey:
     
  5. VinSVT

    VinSVT New Member

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    I remeber being that skinny :wtc:
     
  6. Ghost of Swayze

    Ghost of Swayze Ofcourse you mad

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    well im 5'8 and skinny. I gained 13 pounds in 3 months by focusing on compound lifts. Im now 160 pounds and trying to climb up to atleast 172.


    Heres my Routine

    Sunday
    10-15 minutes on the life Cycle

    Bench press
    Dips
    Shoulder press
    Weighted Dips
    Push Ups

    Monday
    Off

    Tuesday
    5 minutes on the life Cycle

    Squats
    Leg presses
    Calf raises

    Wednesday

    Off

    Thursday
    10-15 minutes on life cycle

    Deadlifts
    Seated Cable Pull Downs
    Pull-Ups
    Dumbbell curls
    Chin-ups


    Friday and Saturday

    Off



    As for sets and reps.

    I do 4 sets with the first set being a light wieght i can do 20 times. The second set I do 6 reps with the heaviest weight i can manage. The third set I do 8 times with heavy weight. The last set I do a light cool down weight 20 reps.

    Diet and Sleep

    This is the most important part of the whole weight gaining process in my mind. If you cant get enough food and sleep....you will not see results.

    I always try and get 7-8 hours a sleep a night. I gained 13 pounds in 3 months with no weightgainers, no creatine...just lots of good eating.

    This is a good breakfast...one I eat everyday

    -4 hardboiled egg whites with 1 egg yellow.
    -2 pieces of toast
    -Kellogs Smart Start cereal with milk
    -Banana

    If you start your day with a big breakfast it will help you build a bigger appetite for more food. Try and eat atleast 4-6 big meals a day loaded with calories,protien and carbs. I always try and eat shortly after I work out to help my body recover.
     
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