We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Gaining weight

slamkajs
slamkajs Posts: 7
edited October 2024 in Fitness and Exercise
I am 26 years old. 6' 1" and 150 lbs. I have tried lifting weights over the past several years but, never really see any big gains. I think my main problem has been food consumption. I have a very sedentary job (programmer) but, I am going to be lifting weights three times a week (Day 1: chest & triceps; Day 2: back & biceps; Day 3: shoulders [legs if I can find a few good dumbbell exercises]).

I found a "formula" last night for skinny guys who want to add mass and it is 18 x (Body Weight). Not sure what the 18 represents but mine came just short of 2,700 calories.

My weekday diet:
BREAKFAST: breakfast bar (Planters triple nut bars typically) and an energy drink or 20oz coffee
LUNCH: Leftovers. a sub from Jimmy Johns or Subway, peanut butter sandwich, chips, water (obviously not all at once but, usually chips with anything)
DINNER: Half a frozen pizza, ~4 Tyson chicken breast strips (by themselves or cut up into a salad, cheeseburger, chips, water

Days that I work out, I will have a protein shake prior to working out which I use protein powder and 16oz. 4% vitamin D milk.

QUESTIONS
1) Does the type of food I'm eating matter a lot since I am so small currently? If so, can I get some recommendations?
2) Should I be drinking protein shakes more often than I currently am?
3) Are there any good leg exercises that utilize dumbbells, could you provide them?

If I think of any others, I will post them later.

Replies

  • BobbyClerici
    BobbyClerici Posts: 813 Member
    1) Does the type of food I'm eating matter a lot since I am so small currently? If so, can I get some recommendations?
    ANSWER: Yes, food we eat when building muscle must be dense with good nutrients or we stifle progress [see below]

    2) Should I be drinking protein shakes more often than I currently am?
    ANSWER: No, I am a big believer in real food: whole grains, low fat dairy, lean meats, fruits and veggies.
    Make sure you have your MFP settings reflecting a one pound weight gain per week

    3) Are there any good leg exercises that utilize dumbbells, could you provide them?
    ANSWER: Lunges are a great option - go to YouTube for a demo

    Best of luck!
  • Jconner30
    Jconner30 Posts: 311
    If you want bulk, dont do any aerobic type of exercise (running/elliptical, etc). You have to eat eat eat! Do heavy weights with low reps - for instance, if your max is 200lbs, do 185 3x - 3-4 sets.

    After you get some bulk, then rip it to shreads by doing whatever you can x 10 x 3-4 sets. Start jogging or doing areobic exercises.
  • Arccelian
    Arccelian Posts: 6 Member
    There are alot of forums for bodybuilders that will give you all the knowledge you need to gain muscle mass. Do a google search for bodybuilding + forum and you will find the one I have in mind as first pick.

    also read their section on workout programs, one of the top stickies is a cracking source even if it can look really basic.

    many of the posters on that board have careers and PhD's in fitness and nutrition so the knowledge base is solid.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I just picked up an awesome looking publication by Men's Health Magazine for my husband. It's more like a book, but it goes through a lot of very basic dumbbell exercises, etc. Tasty looking recipes too. I will probably actually use the book more than him, haha :) Anyhow, it's for sale on newstands right now for like $10
This discussion has been closed.

Categories