Skinny Guy Need help bulking!

kequinnn wrote: »

Hi Guys! As it says in the title I'm a skinny Guy looking to bulk up, as I am right now I stand at 6'4" and weigh around 74 Kg, I work in the construction industry and find it hard to gain weight with having such a high metabolism I'm looking to gain weight because I see myself as really under weight, so any tips on what to eat and exercises to go with it, I'd really appreciate it, thank you

74 kg is about 163 lbs (pounds), guys right? Okay so you're 6'4" at 163 lbs, yes that is very lean. How many total calories are you getting in each day since you've started? You'll probably need between 2,500-3,000 to start and maybe increasing until you start putting on weights. You're protein should be approx. 163 grams per day since you're 163 lbs. You should be eating at least 330 grams of carboyhydrates per day and about 90-100 grams of fat per day. This macro breadown should equate to a good amount total daily calories.

NO CARDIO!!! That is until you've bulked enough that you're ready to cut. NO CARDIO though except for light jogs for warm up.

Sleep AT LEAST 8 hours a day I know that can be difficult but sleeping will help you build muscle, in fact that's when most of the muscle building takes place, not when you're at the gym. You're job at the gym is to TEAR your muscles.

GYM: You should hit free weights, so first you need to figure out your strength status on free weights. Since you're new you may not even be used to using free weights so starting out heavy can cause injury. Work on form first once you get form start figuring out the amount of weight, aim for about 8-12 reps per set. You should be doing each set to failure meaning do until your last rep is barely a rep. You should rest no more than a minute in between. This is a typical hypertrophy based program. You should be splitting your days up. Day 1- back, Day 2- Legs, Day 3- Chest/Tri, Day 4- Sho/Bi. Four days a week is the most you should be working out, no more than that. You shouldn't be spending more than approx. one hour at the gym, otherwise your body will go into a catabolic state instead of anabolic state which is what you want for muscle growth.

Bench press (flat), DB incline, Lat pull down, Pull ups, Dips, Deadlifts, Squats, Rows (any type), Military Press for shoulders (barbell or Dumbells). Those are your main exercises to choose form

I know I said a lot here, but this will help you get started.

I was in the same position as you. Between 6'4"-5" about 76kg. Now I'm 90kg and still lean. With the kind of job you have and ectomorph physiology the easiest way to get calories would be making some shakes that are high in calories. I don't want to be too wordy but message me if you want me to share some first hand experience.

I would say you're probably underestimating your cals burnt from the job you do if you aren't gaining weight. Keep weighing yourself weekly to make sure you're gaining weight and if not add a few hundred cals on. Like the above posters have said tried and true programs like stronglifts will get you there.