Hardgainer/ectomorph just tryna gain weight fast
yovanunez48
Posts: 1 Member
Hey there, Im a 5’4 male that recently graduated high school and I really wanna bulk up and gain weight. I currently weigh around 110lbs and have a small skinny body frame which I would love to change with some effort. I wanna gain weight and go to the gym to bulk up, the gym I can go but its the gaining weight part that is a problem for me especially since I have a fast metabolism. I know that it’s still possible to gain weight and see results but I gotta work on my nutrition, I realized that im not eating enough even though i feel like i do, It would really be appreciated if anyone can help me out by leaving comments on what to eat, what has the best fast calories, when to eat or anything that would help me out in my situation would be great:) Even simple little comments on what products to try would be great as well:). Thank you for anyone’s support:)
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If you want to put on weight fast, most of it is going to be fat. Are you good with that?4
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Like @AnvilHead said, fast weight gain = fat gain.
This is a good read written by one of the best in the business regarding the science behind building muscle and the associated fat gain: https://bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/
Pick an established lifting program, eat to fuel your workouts and you'll see improvement. Make sure you get enough protein (0.8g/lb is sufficient), fill in the rest with carbs and healthy fats at no more than a 250 calorie surplus. You have the benefit of being at a good hormonal age for building muscle. If you're having trouble hitting your calories peanut butter, other nuts, and olive oil (not together) are your friends.
For a good program, r/fitness has a pretty good repository of links and info in the wiki. The community itself generates a lot of noise and is under-moderated so I wouldn't spend too much time on the postings.
Straight from their programs page:
If you've never done any strength training or have not done any strength training for many years, and are having difficulty choosing a program, r/Fitness recommends the following training path:
- Start with Phrak's Variant of the Greyskull LP program. Choose one day of the week to do some light cardio work. Do this for 3 months.
- After 3 months, switch to 5/3/1 For Beginners. Use your most recent AMRAP set from Greyskull for each lift to estimate your 1RM and set your 5/3/1 Training Max. Stick with 5/3/1 For Beginners for at least 6 months (~8 full 3 week cycles).6 -
Hardgainer aka.....under-eater4
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yovanunez48 wrote: »Hey there, Im a 5’4 male that recently graduated high school and I really wanna bulk up and gain weight. I currently weigh around 110lbs and have a small skinny body frame which I would love to change with some effort. I wanna gain weight and go to the gym to bulk up, the gym I can go but its the gaining weight part that is a problem for me especially since I have a fast metabolism. I know that it’s still possible to gain weight and see results but I gotta work on my nutrition, I realized that im not eating enough even though i feel like i do, It would really be appreciated if anyone can help me out by leaving comments on what to eat, what has the best fast calories, when to eat or anything that would help me out in my situation would be great:) Even simple little comments on what products to try would be great as well:). Thank you for anyone’s support:)
no such thing as somatypes when it comes to gaining weight/muscle or even losing weight. to gain weight you need a calorie surplus. you also need a surplus to bulk.1 -
Let's start simple, how many calories are you eating? What is your workout plan? Have you started to track?1
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What do you mean by "fast" calories?0
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ForecasterJason wrote: »What do you mean by "fast" calories?
I’m assuming they mean easy/ calorie dense options.
Peanut butter
Oils
Avocado
Fatty fish and meat
Nuts
High cal shakes
Ice cream
Pizza
Candy lol0 -
Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)1 -
Keto_Vampire wrote: »Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)
I'm sorry, but I disagree. tracking at that age, unless necessary for health creates a bad relationship with food.8 -
pinggolfer96 wrote: »Keto_Vampire wrote: »Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)
I'm sorry, but I disagree. tracking at that age, unless necessary for health creates a bad relationship with food.
I disagree with you. Its the most statistical way of understanding calorie intake, regardless of age.6 -
pinggolfer96 wrote: »Keto_Vampire wrote: »Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)
I'm sorry, but I disagree. tracking at that age, unless necessary for health creates a bad relationship with food.
I sort of feel like that is the same as telling a young person not to worry about money and budgets until they’re in debt...
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pinggolfer96 wrote: »Keto_Vampire wrote: »Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)
I'm sorry, but I disagree. tracking at that age, unless necessary for health creates a bad relationship with food.
I disagree with you. Its the most statistical way of understanding calorie intake, regardless of age.
I have to agree on this. I wish I knew then what I know now about calorie intake.I wish I knew it was about CICO otherwise I may not have gotten fat. but back in the day were were told if your parents are of a healthy weight then you will be of a healthy weight. definitely not true lol1 -
CharlieBeansmomTracey wrote: »pinggolfer96 wrote: »Keto_Vampire wrote: »Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)
I'm sorry, but I disagree. tracking at that age, unless necessary for health creates a bad relationship with food.
I disagree with you. Its the most statistical way of understanding calorie intake, regardless of age.
I have to agree on this. I wish I knew then what I know now about calorie intake.I wish I knew it was about CICO otherwise I may not have gotten fat. but back in the day were were told if your parents are of a healthy weight then you will be of a healthy weight. definitely not true lol
Same here, I did a crazy amount of wheel spinning in childhood through adolescence (underweight to overweight back & forth numerous times) because I did not understand how to diet consistently.
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Keto_Vampire wrote: »CharlieBeansmomTracey wrote: »pinggolfer96 wrote: »Keto_Vampire wrote: »Wel, you are technically still growing in terms of age. Start with tracking kcal intake, macros, and activity level first. Noobie gains will be the easiest in your life, you just need the proper stimulus (resistance training) and enough kcals.
...fast kcals are the foods that run into one's mouth (pizza, donuts, ice cream, etc.)
I'm sorry, but I disagree. tracking at that age, unless necessary for health creates a bad relationship with food.
I disagree with you. Its the most statistical way of understanding calorie intake, regardless of age.
I have to agree on this. I wish I knew then what I know now about calorie intake.I wish I knew it was about CICO otherwise I may not have gotten fat. but back in the day were were told if your parents are of a healthy weight then you will be of a healthy weight. definitely not true lol
Same here, I did a crazy amount of wheel spinning in childhood through adolescence (underweight to overweight back & forth numerous times) because I did not understand how to diet consistently.
I wasnt overweight as a child or even a young adult. I didnt start gaining weight until I hit my 30s.(im going to be 44). I stopped being as active,I was taken off a medication(theophylline for my asthma) which might have made a difference in my metabolism but not sure how much. but once I stopped the meds,still ate the same way I was eating before and became less active it starting creeping on over the years.
had I known that you have to stay active and watch how much you eat I may have never gained the weight and it wouldnt have been such a struggle. I was at a healthy weight most my life and never dieted before either.the first time I lost weight after gaining it was 2003. I broke my leg and couldnt get around much so I was eating less. lost weight without really trying. then gained it back over the next several years and 5 years ago I was 70lbs overweight.(was still overweight 30 lbs in 2003 after losing quite a bit.
Im gained 25 lbs when I was 11 or 12 due to being on prednisone for a month and it ramped up my appetite but I didnt look like I gained a lot of weight and I was still at a healthy weight for my heigh(I was 5'5 at that time and 130).things would have been easier had I been told that genetics really dont determine if you are fat or thin that too many calories make you fat.0 -
For some reason, I knew even as a teenager that to lose weight, I had to eat less and to gain weight, I had to eat more. Of course, I didn't know about tracking your calories, but I always found it logical, I figured, those starving kids in Africa that I would see on tv (UNICEF commercials) were all thin and bones....why because they didn't eat enough food due to the scarcity of food. So I knew all that was related to fat loss. I never understood why people are so sure of themselves that their body can't lose weight and blame it on ridiculous stuff (like genetics, carbs, sugar, etc....).2
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For some reason, I knew even as a teenager that to lose weight, I had to eat less and to gain weight, I had to eat more. Of course, I didn't know about tracking your calories, but I always found it logical, I figured, those starving kids in Africa that I would see on tv (UNICEF commercials) were all thin and bones....why because they didn't eat enough food due to the scarcity of food. So I knew all that was related to fat loss. I never understood why people are so sure of themselves that their body can't lose weight and blame it on ridiculous stuff (like genetics, carbs, sugar, etc....).
Im not blaming mine on anything. I gained weight due to my own fault of eating the same way but moving less. I dont know how old you are but we were taught in school that we had to look at our parents to determine if we would be fat or thin.a lot of my overweight friends at least one of their parents if not both were overweight,same with the thin ones.
I was thin when I was younger and both my parents and grandparents were at healthy weights.I ate what I wanted as a kid/adult(before 30)even after having kids, and never had an issue gaining weight. it was only when I stopped being as active and eating the same way that I started to gain weight. I know now that its my fault and why. I also know carbs and sugar have nothing to do with it unless it puts you over your maintenance calories0 -
Hello there. Just going off of the title. Gain weight fast....i tried this once. Some weeks id gain 3 or 4 pounds. I was made up. Until i realised that a fraction of that was muscle. I looked awful. If this sounds like something youd be interested in then try a blended shake of oats, milk, eggs, peanut butter several times a day. All joking aside that shake i mentioned is delish. But slow down. Half a pound a week. One to two pounds a month... Might not sound alot... But whats the rush?0
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