Originally Posted by fullcoupe
Hi everyone. I am 21 yrs, 6' 1" and about 145 lbs. I don't mean it in a bragging sense - but I can eat crazy amounts of food and won't gain an ounce. I've been this way since I started getting taller around middle school, where I basically stretched vertically but remained the same horizontally. My doc has told me numerous times that my metabolism is extremely fast and this is why I don't gain like everyone else.
Currently, I eat more than usual, but not as frequently as I used to. Where in school I used to eat breakfast almost every morning, and lunch every day - I now find myself too busy with work. Usually I find a little time to eat at lunch, be it a sandwich or leftovers or whatever.
For dinner, I try to eat a well-rounded and largely-portioned meal. For example, yesterday I had two grilled chicken breasts, rice, half grapefruit, peas and a yogurt. I follow those same lines for other meals, but with different meats, carbs and fruits/vegetables.
I will then work out for a good hour -- mostly upper-body dumbbell exercises, lifting 15-25 lb. weights, squats, pushups, situps/crunches, and hand grips (triceps/wrists). I do reps until I can't anymore, and then move onto a different exercise. I do this every other day; on the off days I'm usually a little sore but not too bad. On weekends, I will sometimes go for a 2-4 mile run or play basketball; however being winter I have curbed that back a little.
After I work out, I drink 16oz of cyto gainer to fill in more calories. And after that, I normally go to bed.
A) What is more important to gain weight, eating less more frequently or eating higher volumes in general?
B) What should I incorporate into my diet to improve lean weight gain?
C) What should I incorporate (or get rid of) in my workout routine to improve muscle gain?
D) Any other pointers...?
Thanks for your help...
IMO here's what you should do:
Lifting routine: Starting Strength
(gallon of milk a day)
If you're interested in SS you should buy the book and DVDs for more in depth information than that website can give.
And from my understanding if you are lifting weights you can gain about 0.5lb muscle a week but you would need to gain weight at a rate of 1lb/week which is equal to a 500calorie surplus. If you don't already know everyone has a number of calories they burn everyday, so you find that number and eat 500 more calories than it and you would gain 1/lb a week (500x7=3500=1lb). However I may be wrong. Do some research on these things and in time you'll come to an understanding and be able to implement it in reality with success.
If you don't like GoMaD just eat 1 gram of protein per pound of body weight and make sure to get your all calories. If you're bulking(eating a surplus of calories) you don't need to really eat healthily but just don't eat all junk food make sure to get your protein, fiber, vitamins and minerals. You may want to take a multi vitamin and fish oil.
You may also want to get a Fitocracy.com account to log your workouts, I have one its great.
If you don't want to buy barbells can get a power rack you should join a gym that has those things.