just about 10 pounds

stevekoa

What I hate is when people go on and on about their inability to lose weight then laugh when I say I can't gain weight. All you have to do is eat they say, well all you have to do is put the fork down.
I am currently 145 and I want to be at 155 before the end of the summer. I welcome advices and comments.. befriend me motivation is welcome.

psuLemon

High calorie foods such as nuts, avocado, protein shakes with full fat milk, cheese, ice cream, protein bars, fatty cuts of meat, or if you have to drink some calories

mantium999

Eat more calories, gain weight. And I approve of psulemon's list. Most of those helped me put on 25 lbs when I "couldnt gain weight" either.

gtmfitness

Hey Steve! I know right, as a skinny guy myself, it is extremely difficult to put on weight. Some people just don't understand haha.

But here is what helped me:

Motivation - Consider listening to some audiotapes by Eckhart Tolle. "Practicing The Power of Now" has helped me tremendously with being in the present moment and focusing on each step toward my goals rather than just obsessing about the end goal.

Diet - Let's take the aggressive muscle approach. You just have to accept a little fat gain.
Start with your maintenance calories. A good estimate is probably around 16 calories per pound of body weight. Since you are 145lbs, that puts you around 2320 total calories.

The diet will consist of 3 weeks high calories and 1 week low calories (to get rid of the extra fat)

-3 week diet plan-
500 calories over maintenance
In your case: about 2800 calories to be consumed each day.
Macros:
Protein - 155g
Fat - 73g
Carbs - 380g


-3 week Training Plan-
Workout A
Incline Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Standing Shoulder Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Close Grip Bench Press: 3 sets of (6-8)(8-10)(10-12) Reps/ Reverse Pyramid Training

Incline Dumbbell Flyes: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Lateral Raises: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Cable Rope Extensions: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training


Workout B
Weighted Chin Ups: 3 sets of (4)(5)(6) Reps/ Reverse Pyramid Training
Barbell Curls: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Pistol Squats: 3 sets of 3-5 reps (weighted if possible)

Cable Rows + Bent Over Dumbbell Flyes: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Cable Rope Curls: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Calf Raises: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training



Notes on the Workouts---

Alternate workouts A and B on 3 non-consecutive days per week. Example: Monday, Wednesday, Friday.
ABA BAB ABA..... each week

Reverse Pyramid Training - Start with your heaviest set first. Drop the weight by about 10% for your second and third sets. When you can do the top ends of the rep ranges (6, 8, 10) add 5lbs to that set next workout. Rest 3-4 minutes between these sets.


Standard Pyramid Training - Choose a weight you can do for 12 reps. Keep that same weight for all 4 sets. Rest 30-60 seconds in between sets. When you can rest only 30 seconds between all sets, add 5lbs.




Now to make sure we do not spill over in fat gain. We need to have 1 week lower calories.

-1 week diet plan-
I would suggest 2000 calories in your case per day.
Marcos:
Protein - 155g
Fat - 46g
Carbs - 242g


- 1 week Training Plan-
Since we are now in a small calorie deficit. We Need to drop the Standard Pyramid Training

Workout A

Incline Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Standing Shoulder Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Lateral Raises: 3 sets of (8-12) Reps - Keep the same weight for all sets - rest 1-2 minutes
Skull Crushers: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training


Workout B
Weighted Chin Ups: 3 sets of (4)(5)(6) Reps/ Reverse Pyramid Training
Pistol Squats: 3 sets of (2) reps (weighted if possible)
Barbell Curls: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Bent Over Flyes: 3 sets of (8-12) Reps - Keep the same weight for all sets - rest 1-2 minutes

Notes on the workouts: Same as about for Reverse Pyramid Training


Conclusion:
Each month you will be stronger, bigger, and just as lean! I love this strategy to quickly gain muscle size and strength. Repeat for desired amount of months. Expect to gain 2-3 pounds of muscle per month. Are those small numbers? Yes.....but with the exercises I listed, it will make sure the muscle goes to the right places on your body (Upper chest, Shoulders, Arms, V-Shaped Back) It will make 5lbs of muscle look like 15lbs!

Hope this helps!

mantium999

gtmfitness wrote: »

Hey Steve! I know right, as a skinny guy myself, it is extremely difficult to put on weight. Some people just don't understand haha.

But here is what helped me:

Motivation - Consider listening to some audiotapes by Eckhart Tolle. "Practicing The Power of Now" has helped me tremendously with being in the present moment and focusing on each step toward my goals rather than just obsessing about the end goal.

Diet - Let's take the aggressive muscle approach. You just have to accept a little fat gain.
Start with your maintenance calories. A good estimate is probably around 16 calories per pound of body weight. Since you are 145lbs, that puts you around 2320 total calories.

The diet will consist of 3 weeks high calories and 1 week low calories (to get rid of the extra fat)

-3 week diet plan-
500 calories over maintenance
In your case: about 2800 calories to be consumed each day.
Macros:
Protein - 155g
Fat - 73g
Carbs - 380g


-3 week Training Plan-
Workout A
Incline Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Standing Shoulder Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Close Grip Bench Press: 3 sets of (6-8)(8-10)(10-12) Reps/ Reverse Pyramid Training

Incline Dumbbell Flyes: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Lateral Raises: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Cable Rope Extensions: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training


Workout B
Weighted Chin Ups: 3 sets of (4)(5)(6) Reps/ Reverse Pyramid Training
Barbell Curls: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Pistol Squats: 3 sets of 3-5 reps (weighted if possible)

Cable Rows + Bent Over Dumbbell Flyes: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Cable Rope Curls: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training
Calf Raises: 4 sets of 12, 10, 8, 6 Reps/ Standard Pyramid Training



Notes on the Workouts---

Alternate workouts A and B on 3 non-consecutive days per week. Example: Monday, Wednesday, Friday.
ABA BAB ABA..... each week

Reverse Pyramid Training - Start with your heaviest set first. Drop the weight by about 10% for your second and third sets. When you can do the top ends of the rep ranges (6, 8, 10) add 5lbs to that set next workout. Rest 3-4 minutes between these sets.


Standard Pyramid Training - Choose a weight you can do for 12 reps. Keep that same weight for all 4 sets. Rest 30-60 seconds in between sets. When you can rest only 30 seconds between all sets, add 5lbs.




Now to make sure we do not spill over in fat gain. We need to have 1 week lower calories.

-1 week diet plan-
I would suggest 2000 calories in your case per day.
Marcos:
Protein - 155g
Fat - 46g
Carbs - 242g


- 1 week Training Plan-
Since we are now in a small calorie deficit. We Need to drop the Standard Pyramid Training

Workout A

Incline Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Standing Shoulder Barbell Press: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Lateral Raises: 3 sets of (8-12) Reps - Keep the same weight for all sets - rest 1-2 minutes
Skull Crushers: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training


Workout B
Weighted Chin Ups: 3 sets of (4)(5)(6) Reps/ Reverse Pyramid Training
Pistol Squats: 3 sets of (2) reps (weighted if possible)
Barbell Curls: 3 sets of (4-6)(6-8)(8-10) Reps/ Reverse Pyramid Training
Bent Over Flyes: 3 sets of (8-12) Reps - Keep the same weight for all sets - rest 1-2 minutes

Notes on the workouts: Same as about for Reverse Pyramid Training


Conclusion:
Each month you will be stronger, bigger, and just as lean! I love this strategy to quickly gain muscle size and strength. Repeat for desired amount of months. Expect to gain 2-3 pounds of muscle per month. Are those small numbers? Yes.....but with the exercises I listed, it will make sure the muscle goes to the right places on your body (Upper chest, Shoulders, Arms, V-Shaped Back) It will make 5lbs of muscle look like 15lbs!

Hope this helps!

Unless I missed something, that much text on my phone is hard to read sometimes, but why only 1 leg exercise (pistol squats)?

gtmfitness

Sorry about that man haha. You can substitute pistol squats for squats, deadlifts, bulgarian split squats, etc...

How the workouts are set up, you would be hitting legs every 3-4 days.
The majority of the people may disagree with me but, I prefer to keep legs in proportion with my upper body. You can add another leg exercise if your legs need it. If not, the legs are fairly easy to bulk up, so I keep the exercise down to 1.

I also add in sprints, or box jumps on occasion.

I also forgot to mention abs. I add in some hanging leg raises and the ab wheel on my rest days.

Hope that answers your question man

mantium999

gtmfitness wrote: »

Sorry about that man haha. You can substitute pistol squats for squats, deadlifts, bulgarian split squats, etc...

How the workouts are set up, you would be hitting legs every 3-4 days.
The majority of the people may disagree with me but, I prefer to keep legs in proportion with my upper body. You can add another leg exercise if your legs need it. If not, the legs are fairly easy to bulk up, so I keep the exercise down to 1.

I also add in sprints, or box jumps on occasion.

I also forgot to mention abs. I add in some hanging leg raises and the ab wheel on my rest days.

Hope that answers your question man

Always learning myself. This has to be the first time I have ever heard someone say legs are fairly easy to bulk. And even so, you don't think 30 total reps a week (assuming the repeat every 3-4 days) of legs will lead to a the opposite of keeping proportion with the upper body? Doesn't seem to me to be enough volume, even at twice a week, to initiate much by way of bulking. Also, as I don't do pistols, do they do much for the posterior chain? I don't see much hamstring or lower back exercises in your program.

By comparison, I am counting triple the volume of reps per week hitting the shoulders, chest, and biceps (that seems to be a lot of volume on an isolated muscle).

If you are aiming for balance and proportion, I am not seeing it here.

gtmfitness

If you build your squat up to 315lbs for reps, for example, you will have some pretty solid legs. Even on low volume.

Each month you can rotate the leg exercise. You can go from squats to deadlifts to hit your hamstrings and lower back more.

And by Proportions, I am referring to these standards:

Ideal waist = Height in inches x 0.445
Ideal chest = Ideal waist x 1.4
Ideal shoulders = Ideal waist x 1.618
Ideal arms = Ideal waist x 0.51


I plan my workouts to bring myself closer to those measurments

mantium999

gtmfitness wrote: »

If you build your squat up to 315lbs for reps, for example, you will have some pretty solid legs. Even on low volume.

Each month you can rotate the leg exercise. You can go from squats to deadlifts to hit your hamstrings and lower back more.

And by Proportions, I am referring to these standards:

Ideal waist = Height in inches x 0.445
Ideal chest = Ideal waist x 1.4
Ideal shoulders = Ideal waist x 1.618
Ideal arms = Ideal waist x 0.51


I plan my workouts to bring myself closer to those measurments

Is there not an ideal leg calculation? And by that same theory, why no do just chest one month, and then just back the next? Seems more efficient to me to work all muscle groups with the same level of consistency.

Also, dude, if you are doing weighted pistols at 315 you are a god bro!!!

gtmfitness

For leg measurement:

Measure around your knee,

Your upper leg (thigh) should be (knee circumference x 1.75)
Your calves should match your flexed arm measurement

And no I wish! haha I can do 100lb weighted pistols for 2 reps

gtmfitness

For leg measurement:

Measure around your knee,

Your upper leg (thigh) should be (knee circumference x 1.75)
Your calves should match your flexed arm measurement

And no I wish! haha I can do 100lb weighted pistols for 2 reps