Should I gain weight?
ppomoberry
Posts: 21 Member
G'day all!
I am 5' 11" and currently weigh around 124-125lbs. I exercise 6 days a week with my current split being
Monday (Shoulders and Legs)
Tuesday (Abs and Cardio)
Wednesday (Biceps and Back)
Thursday (Abs and Cardio)
Friday (Chest and Tricep)
Saturday (Rest)
Sunday (Cardio)
I have been doing this set for a little over six months now but have seen really no results muscle wise with only some toning being done and weight dropping more than it was when I first started. I can see my ribs pretty dominantly if I suck my stomach in, bones in my chest show a bit my hip bones stick out and my back, when bent over I, can see my spine bone line thing. I do not track my macros as it is all home cooked food that I do not cook with the only thing me tracking is my breakfast. Should I increase my caloric intake or reduce cardio or since I'm trying to build muscle both increase my intake with less cardio.
Cheers!
I am 5' 11" and currently weigh around 124-125lbs. I exercise 6 days a week with my current split being
Monday (Shoulders and Legs)
Tuesday (Abs and Cardio)
Wednesday (Biceps and Back)
Thursday (Abs and Cardio)
Friday (Chest and Tricep)
Saturday (Rest)
Sunday (Cardio)
I have been doing this set for a little over six months now but have seen really no results muscle wise with only some toning being done and weight dropping more than it was when I first started. I can see my ribs pretty dominantly if I suck my stomach in, bones in my chest show a bit my hip bones stick out and my back, when bent over I, can see my spine bone line thing. I do not track my macros as it is all home cooked food that I do not cook with the only thing me tracking is my breakfast. Should I increase my caloric intake or reduce cardio or since I'm trying to build muscle both increase my intake with less cardio.
Cheers!
5
Replies
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I wouldn't bother with cardio. eat more and lift more.13
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Your weight is in the underweight BMI range for your height. Gaining weight is probably a good idea unless your doctor feels differently. Check out the Gaining Weight forums for more advice.10
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Yes. BMI classifies you as almost 10 pounds underweight. I would increase your caloric intake so you are eating above your maintence. You should pretty aggressively work on weight gain. You will gain some fat along with muscle but once you get to a healthy weight (I'd say probably 15-20 pounds and then you can reevaluate), you could look at potentially cutting some of the fat if you felt you needed too. But work on trying to get your weight up first.10
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Yes I would recommend you gain weight and you should follow a proven progressive lifting program that has you working each muscle group at least twice per week:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p19 -
ppomoberry wrote: »G'day all!
I am 5' 11" and currently weigh around 124-125lbs. I exercise 6 days a week with my current split being
Monday (Shoulders and Legs)
Tuesday (Abs and Cardio)
Wednesday (Biceps and Back)
Thursday (Abs and Cardio)
Friday (Chest and Tricep)
Saturday (Rest)
Sunday (Cardio)
I have been doing this set for a little over six months now but have seen really no results muscle wise with only some toning being done and weight dropping more than it was when I first started. I can see my ribs pretty dominantly if I suck my stomach in, bones in my chest show a bit my hip bones stick out and my back, when bent over I, can see my spine bone line thing. I do not track my macros as it is all home cooked food that I do not cook with the only thing me tracking is my breakfast. Should I increase my caloric intake or reduce cardio or since I'm trying to build muscle both increase my intake with less cardio.
Cheers!
I concur with the members above. Totally increase calories. You may consider including some minimal low impact resistance training plus a higher ratio strength-training programme you feel is sustainable enough to keep you motivated and on course.3 -
For cardio, I jump rope using 1/4, 1/2, and 1 pound ropes by crossrope so I'm guessing I do hit more of my muscle groups then if I would simply go for a jog but I usually do it steady state for 55-60 minutes so I was thinking about cutting that into 20-30 minutes of HITT using just the 1/4 and 1/2 pound ropes.4
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Usually I gain weight when I eat more and move less
8 -
I'm curious for the reasoning behind the woos... muscle growth requires a calorie surplus. If you want to do cardio because it makes you feel good then that's fine, but it's not necessary. If you do it, be sure to eat back all of the calories burned as it can put you into a deficit if your surplus is small enough. As already mentioned, you'd see much more results following a proven progressive lifting program rather than trying to develop your own. Isolation exercises and one body part a week splits are pretty ineffective for beginners and certainly not going to take advantage of beginner gains.12
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Yes.0
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ppomoberry wrote: »For cardio, I jump rope using 1/4, 1/2, and 1 pound ropes by crossrope so I'm guessing I do hit more of my muscle groups then if I would simply go for a jog but I usually do it steady state for 55-60 minutes so I was thinking about cutting that into 20-30 minutes of HITT using just the 1/4 and 1/2 pound ropes.
As a male at 125 at 5'11" you should def. gain!! Cardio is still healthy, but def might want to reduce the amount unless you want to eat even a lot more. I would also add more calories with the reduction in cardio.
Make sure you get adequate protein as well, so most of your gains are muscle. and I would suggest following a tried tested and true lifting program... I would suggest a full body 3xweek program. What kind of plan are you following now, does it have built-in progression, etc.?
You may want to look at strong lifts 5x5, or starting strength, you will be served much better than hitting each muscle just the once per week2 -
ppomoberry wrote: »For cardio, I jump rope using 1/4, 1/2, and 1 pound ropes by crossrope so I'm guessing I do hit more of my muscle groups then if I would simply go for a jog but I usually do it steady state for 55-60 minutes so I was thinking about cutting that into 20-30 minutes of HITT using just the 1/4 and 1/2 pound ropes.
As a male at 125 at 5'11" you should def. gain!! Cardio is still healthy, but def might want to reduce the amount unless you want to eat even a lot more. I would also add more calories with the reduction in cardio.
Make sure you get adequate protein as well, so most of your gains are muscle. and I would suggest following a tried tested and true lifting program... I would suggest a full body 3xweek program. What kind of plan are you following now, does it have built-in progression, etc.?
You may want to look at strong lifts 5x5, or starting strength, you will be served much better than hitting each muscle just the once per week
I am doing a common split with excessive that I choose given I only have dumbbells and kettlebells.
Monday (Dumbbell Squats 4x14, Bodyweight Squats 4x13, Dumbbell deadlifts 4x14, Bulgarian Split Squats 4x14 each leg, Calve Raises 4x14; side dumbbell lateral raises 4x14, front lateral raises 4x14, overhead shoulder presses 4x14)
Wednesday (Hamlet Curls, Bicep Curl, Zottman Curls all 4x14; Then two types of bent back rows 4x14 and a kettlebell row 4x14 with a back extension on a medicine ball 4x14)
Friday (Pushupsx50, Dumbbell Bench Press 4x15, Dumbbell lying flys 4x15; Overhead Tricep Extention 4x14, Lying Tricep Extention 4x14, Tricep Pushupsx50)
I am currently looking at the list someone posted to find a good routine that still includes cardio as I am a student and jumping rope would be the only cardio I get on weekdays.
1 -
ppomoberry wrote: »ppomoberry wrote: »For cardio, I jump rope using 1/4, 1/2, and 1 pound ropes by crossrope so I'm guessing I do hit more of my muscle groups then if I would simply go for a jog but I usually do it steady state for 55-60 minutes so I was thinking about cutting that into 20-30 minutes of HITT using just the 1/4 and 1/2 pound ropes.
As a male at 125 at 5'11" you should def. gain!! Cardio is still healthy, but def might want to reduce the amount unless you want to eat even a lot more. I would also add more calories with the reduction in cardio.
Make sure you get adequate protein as well, so most of your gains are muscle. and I would suggest following a tried tested and true lifting program... I would suggest a full body 3xweek program. What kind of plan are you following now, does it have built-in progression, etc.?
You may want to look at strong lifts 5x5, or starting strength, you will be served much better than hitting each muscle just the once per week
I am doing a common split with excessive that I choose given I only have dumbbells and kettlebells.
Monday (Dumbbell Squats 4x14, Bodyweight Squats 4x13, Dumbbell deadlifts 4x14, Bulgarian Split Squats 4x14 each leg, Calve Raises 4x14; side dumbbell lateral raises 4x14, front lateral raises 4x14, overhead shoulder presses 4x14)
Wednesday (Hamlet Curls, Bicep Curl, Zottman Curls all 4x14; Then two types of bent back rows 4x14 and a kettlebell row 4x14 with a back extension on a medicine ball 4x14)
Friday (Pushupsx50, Dumbbell Bench Press 4x15, Dumbbell lying flys 4x15; Overhead Tricep Extention 4x14, Lying Tricep Extention 4x14, Tricep Pushupsx50)
I am currently looking at the list someone posted to find a good routine that still includes cardio as I am a student and jumping rope would be the only cardio I get on weekdays.
I would still suggest doing a 3 times/week full body workout. You need more stimulus than just each body part once a week. look for a full body 3 x/week dumbbell routine. I would also suggest going heavier; if you are able to get 4x14 you should def increase the weight you are lifting.
If you are to stick with this routine, do your compound lifts before isolation.
for shoulders, do the presses before lateral raises
for Back/bicep, work your back first as it is a larger muscle group6 -
ppomoberry wrote: »ppomoberry wrote: »For cardio, I jump rope using 1/4, 1/2, and 1 pound ropes by crossrope so I'm guessing I do hit more of my muscle groups then if I would simply go for a jog but I usually do it steady state for 55-60 minutes so I was thinking about cutting that into 20-30 minutes of HITT using just the 1/4 and 1/2 pound ropes.
As a male at 125 at 5'11" you should def. gain!! Cardio is still healthy, but def might want to reduce the amount unless you want to eat even a lot more. I would also add more calories with the reduction in cardio.
Make sure you get adequate protein as well, so most of your gains are muscle. and I would suggest following a tried tested and true lifting program... I would suggest a full body 3xweek program. What kind of plan are you following now, does it have built-in progression, etc.?
You may want to look at strong lifts 5x5, or starting strength, you will be served much better than hitting each muscle just the once per week
I am doing a common split with excessive that I choose given I only have dumbbells and kettlebells.
Monday (Dumbbell Squats 4x14, Bodyweight Squats 4x13, Dumbbell deadlifts 4x14, Bulgarian Split Squats 4x14 each leg, Calve Raises 4x14; side dumbbell lateral raises 4x14, front lateral raises 4x14, overhead shoulder presses 4x14)
Wednesday (Hamlet Curls, Bicep Curl, Zottman Curls all 4x14; Then two types of bent back rows 4x14 and a kettlebell row 4x14 with a back extension on a medicine ball 4x14)
Friday (Pushupsx50, Dumbbell Bench Press 4x15, Dumbbell lying flys 4x15; Overhead Tricep Extention 4x14, Lying Tricep Extention 4x14, Tricep Pushupsx50)
I am currently looking at the list someone posted to find a good routine that still includes cardio as I am a student and jumping rope would be the only cardio I get on weekdays.
I would still suggest doing a 3 times/week full body workout. You need more stimulus than just each body part once a week. look for a full body 3 x/week dumbbell routine. I would also suggest going heavier; if you are able to get 4x14 you should def increase the weight you are lifting.
If you are to stick with this routine, do your compound lifts before isolation.
for shoulders, do the presses before lateral raises
for Back/bicep, work your back first as it is a larger muscle group
Thank you all for your responses! Sorry to get back so late!
I have decided to use a 3-day full body split but do not know which one is best I am thinking https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
or
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Which would you all recommend?
I also will be increasing my caloric intake but I enjoy skipping rope for a good hour on Sundays, Tuesdays, and Thursdays, would I need to increase my caloric intake overall or just eat way more on those specific days in order to prevent muscle lost?
Cheers!1 -
ppomoberry wrote: »ppomoberry wrote: »ppomoberry wrote: »For cardio, I jump rope using 1/4, 1/2, and 1 pound ropes by crossrope so I'm guessing I do hit more of my muscle groups then if I would simply go for a jog but I usually do it steady state for 55-60 minutes so I was thinking about cutting that into 20-30 minutes of HITT using just the 1/4 and 1/2 pound ropes.
As a male at 125 at 5'11" you should def. gain!! Cardio is still healthy, but def might want to reduce the amount unless you want to eat even a lot more. I would also add more calories with the reduction in cardio.
Make sure you get adequate protein as well, so most of your gains are muscle. and I would suggest following a tried tested and true lifting program... I would suggest a full body 3xweek program. What kind of plan are you following now, does it have built-in progression, etc.?
You may want to look at strong lifts 5x5, or starting strength, you will be served much better than hitting each muscle just the once per week
I am doing a common split with excessive that I choose given I only have dumbbells and kettlebells.
Monday (Dumbbell Squats 4x14, Bodyweight Squats 4x13, Dumbbell deadlifts 4x14, Bulgarian Split Squats 4x14 each leg, Calve Raises 4x14; side dumbbell lateral raises 4x14, front lateral raises 4x14, overhead shoulder presses 4x14)
Wednesday (Hamlet Curls, Bicep Curl, Zottman Curls all 4x14; Then two types of bent back rows 4x14 and a kettlebell row 4x14 with a back extension on a medicine ball 4x14)
Friday (Pushupsx50, Dumbbell Bench Press 4x15, Dumbbell lying flys 4x15; Overhead Tricep Extention 4x14, Lying Tricep Extention 4x14, Tricep Pushupsx50)
I am currently looking at the list someone posted to find a good routine that still includes cardio as I am a student and jumping rope would be the only cardio I get on weekdays.
I would still suggest doing a 3 times/week full body workout. You need more stimulus than just each body part once a week. look for a full body 3 x/week dumbbell routine. I would also suggest going heavier; if you are able to get 4x14 you should def increase the weight you are lifting.
If you are to stick with this routine, do your compound lifts before isolation.
for shoulders, do the presses before lateral raises
for Back/bicep, work your back first as it is a larger muscle group
Thank you all for your responses! Sorry to get back so late!
I have decided to use a 3-day full body split but do not know which one is best I am thinking https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
or
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Which would you all recommend?
I also will be increasing my caloric intake but I enjoy skipping rope for a good hour on Sundays, Tuesdays, and Thursdays, would I need to increase my caloric intake overall or just eat way more on those specific days in order to prevent muscle lost?
Cheers!
First one looks better to me, as it has progression built in0 -
Good luck! Eat some more - you are very slender - my 18 year old son (who is very slim and around your height 6 ft) is around 67 kilos so I can envisage how slender you actually are!0
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I would also suggest to not only eat more but increase your protein intake as well. It will help with your muscle building.1
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This is my current physic and not sure whether I am dangerously thin or still somewhat in the unhealthy range. I do enjoy jump roping on my rest days for a good hour however so would that mean a significant caloric increase. Also for right now should I not do cardio and wait till I gain a little or just eat a lot and do cardio regardless.
Cheers!
(Also should I worry how much I'm eating right now if it is all home cooked meals with not much fat added)1 -
You could really do with some weight gain..... look into weightlifting routines, www.reddit.com/r/fitness wiki in the About section has an entire list. Pick one of those and stick to it. Set your MFP to gain weight and eat a good amount of protein.5
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Hunni you need to eat more to fuel your body
Yes you are underweight and yes your body shows that
Calories are king. If someone else is doing the cooking (you mentioned home cooked with little fat) then add in some snacks to your day to get more of what you need6 -
I would also suggest to not only eat more but increase your protein intake as well. It will help with your muscle building.
In a surplus protein shouldn't be an issue for building muscle, if a deficit to maintain muscle it is much more important. Assuming he is at least getting adequate protein1 -
ruqayyahsmum wrote: »Hunni you need to eat more to fuel your body
Yes you are underweight and yes your body shows that
Calories are king. If someone else is doing the cooking (you mentioned home cooked with little fat) then add in some snacks to your day to get more of what you need
This... add oil or butter to the food you eat. throw peanut butter on ice cream. calories, especially carbs are king for building muscle while in a surplus. And yes, if you do cardio and burn 600 cals, eat 600 more that you would have otherwise.0 -
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
This is the current plan I am now following started this week not sure how intense as I only have access to 5-20lb dumbbells but I am doing it. Will in my case even in a surpluses be able to be in a healthy weight without much fat gain just muscle gain as my goal is not too be big but just be lean enough to continue jump roping and eat a lot of food (healthy food) as I enjoy eating. I don’t count my macros except for the morning as that is the only food I prepare and also since it is hard since I eat hand pressed corn tortillas everyday trying to eat around 2-3 a day and 4-7 on weekends. I do know they are probably extremely carb dense as they are thicker than commercial corn tortillas but really have no way of tracking. I usually eat then along with rice, beans (boiled and retried), with chicken, carne asada, or some fish fillet (usually always chicken breast) (Mexican Life)
Should I worry about fat gain as I am worried about fat gain not about weight gain.0 -
are you eating in a deficit? or are you eating at maintenance?3
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You can't build up muscles from nothing.
You need building blocks. Thus food.
And stimulus. Thus a lifting plan.
And energy for the stimulus to take place. Thus food.
And rest. Thus sleep and rest days so that the building of the muscles can take place.
And energy for the building of the muscles to take place during rest. Thus food.
It doesn't matter whether you log, or count.
As long as you have access to a scale and you use a weight trend tracking app you will be able to tell if you're gaining or not when you look back, as a male, at a 2 to 4 week period of your recorded weight.
Make sure that you do get an adequate amount of protein. Vegetarian sources are fine.5 -
don't worry about fat gain... if you happen to gain a little fat while putting muscle on, you can cut later to lose the excess fat while trying to maintain muscle.
For that program, you will need much heavier than 20 lb dumbells for most exercises. If not right away, in 3-4 weeks you will. To build muscle you need to challenge the muscle, and after a short time, those weights will no longer challenge you.
If you can't get heavier weights or access to a gym, you may want to look into the program "you are your own gym" uses a lot of bodyweight exercises and includes ways to make them more difficult as you progress.0 -
don't worry about fat gain... if you happen to gain a little fat while putting muscle on, you can cut later to lose the excess fat while trying to maintain muscle.
For that program, you will need much heavier than 20 lb dumbells for most exercises. If not right away, in 3-4 weeks you will. To build muscle you need to challenge the muscle, and after a short time, those weights will no longer challenge you.
If you can't get heavier weights or access to a gym, you may want to look into the program "you are your own gym" uses a lot of bodyweight exercises and includes ways to make them more difficult as you progress.
I am thinking in buying the bowflex dumbbells and using those for the time being as in around 6 months I’ll have access to a gym but for the meantime I think that would be good or maybe always as they pack a lot of weight.
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