Buckets of rice and beans, washed down with gallons of milk. And use a
progressive system where you are constantly increasing the amount you are
To accomplish what you want it doesn't matter what you eat as long as you
eat more calories than you burn.
A fairly inexpensive high calorie food is peanut butter.
I assume your parents feed you. Have seconds of everything.
Yeah, meat & milk too.
Stop making it so confusing. Simply go on a "see-food" diet.
Why in the world are you working your arms 3-4 times a day?! That's
Eating sugar is stupid. You don't have to eat tons of rice either. Eat
whatever FOOD is around. Preferably good stuff. Eating sugar, jeez.
You stopped gaining 'cause you didn't increase your calories. It's about
getting more calories than you use. That number goes up as your weight
and lean mass increases.
Don't workout your arms, or anything else 3 or 4 times a day.
3 times a week maybe. They'll grow when they're not working.
They need downtime after you beat up on them.
Why only your arms? You're gonna look like a dork.
Sure you'll fill out a shirt & you can pick up heavy stuff
but you'll hurt your weak back 'cause you didn't do anything to make IT
Your arms will grow in relation to the rest of you if you have a well
> Why in the world are you working your arms 3-4 times a day?! That's
Working a muscle 3-4 times a day will likely lead to overtraining and
I don't work my arms ever. I get enough of an arm workout working chest,
shoulders and back. On chest and shoulder days the presses and clean
and jerks work the tricepts, and on back days, the rows, and lat
pulldowns work the bicepts.
Clean and Jerks and Deadlifts work wonders on the forearms.
If you want to gain mass do compound excercises (that is
excercises that use multiple muscles at once), squats/deadlifts and
presses (Bench and shoulder).
I'll admit that I'm not that big, but I started working out at 6'2",
160lbs, and am now 215.
Max lifts are listed here:
This place has a lot of people that can give good advice. I would suggest
a few readings from here to start:
cheers and good luck,
Scientific Computing Lab, University of Waterloo
- Please listen to my advice because I remember exactly what it
feels like to be 5'11" and 140 lbs at 14 years old. I'm now 6' and 200
lbs at 23 years old. Do yourself a favour and DO NOT EAT SHIT LIKE
SUGAR JUST TO PUT ON WEIGHT!!! You will just end up as a skinny-fat
guy. You know the type I'm talking about, right? Small boned
individual with loads of fat surrounding his waist. Is that really
what you want?
Listen to me on this one. There is no way you need $30 a week to
gain weight. In Canada anyway, Milk is rougly $1 a litre. That's only
$7 a week for a hell of a lot of calories and much needed protein.
Drinking 1 litre of 2% milk every day should give you enough calories
and protein (provided your training is in order) to put on 5-10 lbs
within a few months. Take a baby step and add the 1 litre of milk
every day to your diet. You shouldn't just fill your face with food
because it will just make you look gross. Only take in what will be
necessary for new muscle growth, and the litre of milk is more than
enough for now.
Now, on to training. STOP WORKING THE SAME MUSCLE 4 TIMES A DAY!!!
This is what you need...
a) a bench for bench pressing.
b) some weight plates
c) 3 barbells (1 for bench and 2 for everything else)
Follow this workout...
(Every exercise will be done starting with a weight that is
challenging to get out 6 reps. Each workout you should attempt to do 1
more rep for each exercise, don't worry if you can't, just try. Once
you can do 12 reps, add some weight to the exercise so that it's
chgallenging for 6 reps.)
Bent Over Rows
Do each exercise for ONLY 1 set. That is 8 sets per workout and should
take you 30-45 minutes. Do this routine EVERY OTHER DAY. Muscles need
time to heal and repair themselves in order to get bigger and
stronger. You will have 1 workout day and then 1 rest day.
If you follow this advice (given that your sleep and eating habits
stay consistant) I GUARANTEE you will gain AT LEAST 10 lbs before
December. If you have any questions, please ask.
In addition to this, get a damn job and then you can afford a measly $30 a
week on food. Then you can eat some chicken breasts.
You are a fucking idiot!!
For suggesting the kid get a job to earn some extra money to buy some extra
Oh well, I'll live with being an idiot!
No, because you have no clue what the kid was asking in his original post.
> Oh well, I'll live with being an idiot!
- I hope that's regarding his "job" comment and not my advice.
Your advice, IMHO, is great. It's almost vertabim the old York course 1, along
with the eating instructions. I'd modify it to use a warm up set or two before
the heavier lifts. I've used the York courses with great results, and it was
very simple, uncomplicated, and very popular and effective before all of these
muscle mags came on the scene (Joe Weider, etc). I'd use two schedules ,
similar, for variety. Here are both of the old York courses. Hoffman also
recommended that in addition to the barbell course, to use several DB optional
movements in conjunction, either after the course was finished for the session,
or interspersed in between. The were alt press, hammer curl, alt curl, upright
row, curl and press, DB flat or incline for 6-12 reps.
The courses and rationale
No magic in the courses themselves. The 1 and 2 were typical
"bodybuilding" exercises. It's the combination of exercises and "weight
lifting", once a week "limit days", the repetition weight lifting of
Course 3, and so forth that seems to set the system apart.
You could easily design your own versions of "York 1" and "York 2" I
flat-out dislike some of the exercises (i.e I substitute front squats
for "deep knee bend on toes"
Basic format is this
warmup with a repetion quick lift like flip snatches or power cleans
Do a curl and a standing press first. This sets the stage for heavier
work to follow
Next leg and low back work
Next torso work...rows and bench press for example
A couple ab exercises interspersed throughout
Optional db exercises
on 1 and 2, do 1 set of 6-12 reps using double progression.
Here's the actual "York 1"
Deep Knee Bend on Toes
BB Side Bend (BB on SHoulders)
Jefferson Lift (Straddle Lift)
Calf Raise followed by Straddle Hop (jumping jacks with bb on shoulder)
I personally sub front squat for DKB, weighted dip for benches, DB side
bends, partial deads for the Jefferson, and omit calf work and shrugs
1. Reverse Curl
2. Press behind Neck
3. Deep Knee Bend
4. Two Arm Press in Wrestler's Bridge position
5. Dead lift
6 Abdominal Raise (weighted situp)
7. Bent over row
8. Leg Press
9. German Goose Step (calf exercise, marching w/bb on shoulders)
10. Bench Press
I don't like Reverse Curls as they hurt my elbows. I do the reg curl
again or hammer curls. Regular bridging right now instead of pressing in
that position. I don't leg press, instead I'd do deadlifts with a trap
bar. I drop the "goose step"
Course 4 is just a "limit" course on competitive exercises
In those days it included the one-arm snatch, one-arm jerk, press,
snatch, clean and jerk. Hoffman recommended a little bent pressing to
round things out. You could certainly use Squat/Bench/Deadlift or your
own personal favorite "lifts"...perhaps bottom position squats, standing
press and power clean
My god, are you lost.
The easiest thing to do is send you to my training program, but the
problem is that it prints out at about 26 pages, and I don't think you
have a printer, and you are 15 years old which means that you won't
read a 26 page program anyway.
First, if rice is not the worst choice you could have made for a
staple food, it's definitely in the top two. Rice is high bulk and
relatively low calorie, which means you can only eat a little bit of
it before you get full, and it doesn't contain many calories even if
you could eat a lot of it. As if all that weren't bad enough, it
doesn't even contain complete protein.
You didn't give enough information in your post. How is your
appetite? Do you eat a ton and still can't gain weight, or do you eat
like a bird? There are plenty of kids your age who have your build,
and who fill out just fine by the time they're 18. I can't do a lot
of supposing here, it would take too long.
Your best food choice for gaining weight, is 2% milk. Start with a
quart a day, that's just under 500 calories, drink four glasses spread
out through the day, added to whatever you're normally eating. That
should give you a pound a week of new mass. I don't know whether or
not that's too expensive for you, if it is, there's a dry milk shake
in my program that you can use, that costs about 80 cents a day, which
contains almost no fat, but is very high in nutrients, including
protein, and tastes yummy. If the above doesn't put about a pound a
week on you, increase it.
I won't even comment on your training "routine," except to tell you to
stop doing it. Below, is a tiny segment from my program, but it will
get you started. Learn it and start doing it right away, along with
your increased calorie intake. You will see results in a very short
ROUTINE FOR BEGINNERS AND EARLY INTERMEDIATES
(1) Squats 3 x 10
(2) Stiff leg deadlift 2 x 8
(3) Calf raises 3 x 15
(4) Flat bench press 3 x 6
(5) Standing press 2 x 6
(6) One arm dumbbell row 2 x 8
(7) Standing barbell curls 3 x 8
(8) Weighted 90 degree sit-ups
This routine specifically allows for diminishing energy reserves, as
you work your way through it. For beginners who are very thin, this
routine should probably be done twice a week to start, for lifters of
average build, three times a week. Let your recovery ability guide
you. Rest approximately 60 to 90 seconds between sets, about 2 to 4
minutes between exercises. Never do another set before you have caught
your breath after the last. Rest somewhat longer between sets of
squats and SL deadlifts, than other exercises. A common twice-a-week
schedule would be Monday and Thursday; three times a week, Monday,
Wednesday and Friday. Arrange your days to fit your schedule, but
never train the routine two days in succession. If you are a beginner,
don't do any cardio for at least four weeks after you have started the
weights. Beginners should not vary the routine in any way whatsoever,
until you have been training for at least two months. Beginners should
do their first three workouts, using weights that leave them feeling
that they could do one more rep, at the end of the last set of each
exercise. After the first three sessions, the amount of weight should
be such that the final rep of the last set of each exercise, should be
an all out effort. Both beginners and early intermediates should do
about 8 or 10 minutes of light warm-up movements, such as treadmill or
light calisthenics, before starting the weights, and one warm-up set
before each exercise, except for calf raises, curls, and sit-ups.
Warm-up weights shouldn't tax your strength. For example, if you're
going to do squats with 100 pounds, your warm-up set should probably
be done with about 60.
After two or three months, possibly longer, you will transition to the
status of an early intermediate lifter, and you will look very
different You'll also be a lot stronger; you're going to like what's
My training program, ABSOLUTELY EVERYTHING YOU NEED TO KNOW ABOUT
DEVELOPING YOUR BODY, is up on my website.
visit my website; BIO, PHOTOS & ARTICLES
training advice and much more -- come by and meet me
The kid as asking about gaining weight, not even about gaining muscle, he's
happy with fat gain. He made no mention of even working out in his original
and wants to eat rice because his folks can't afford $30.
If you think suggesting he getting a job to earn some money to pay for his
extra food to gain weight, then you're the moron.
::: Oh well, I'll live with being an idiot!
:: That's good!!
> :::::: In addition to this, get a damn job and then you can afford a
> :::::: measly $30 a week on food. Then you can eat some chicken
> :::::: breasts.
> ::::: You are a fucking idiot!!
> ::: For suggesting the kid get a job to earn some extra money to buy
> ::: some extra food?
> :: No, because you have no clue what the kid was asking in his original
> :: post.
> The kid as asking about gaining weight, not even about gaining muscle,
> happy with fat gain. He made no mention of even working out in his
> and wants to eat rice because his folks can't afford $30.
You need to work on your reading comprehension fucktard. The kid never said
his parents can't afford $30 a month.
I may get extremely flamed for this post but I feel I must make it
There are people (like me) out there that the see-food diet doesn't
work for. At the age of 30 I was 5'10" @ 132 pounds, the exact same as
I was in high school. No matter how much I wanted to gain weight I just
couldn't. It was a matter of just not having the apetite to take it the
distance. If you are full, you are full. I'd eat til I couldn't eat
anymore, but it just wasn't enough for my metabolism. After a week of
it, the thought of another peanutbutter sandwhich made me sick to my
Now, when I was a teenager, being tall and thin was great, and an
envyous way to be (in other peoples eyes). But as I got a bit older it
started to work against me. My doctor agreed that I would probably be a
bit healthier if I gained some weight.
So, while there is no magic pill for losing weight, there is a pill for
gaining weight and it works like you wouldn't believe.
Now, I feel it necessary to say that nobody should do this without
talking to a doctor first. Since I am talking about a prescripton drug
it will be necessary anyway.
The drug I am talking about is called Remeron (mirtazapine). The drug
is an anti-depressant. I'll first tell you all why it causes a weight
gain and then list the pro's and con's of taking it.
Like most other anti-depressants, Remeron has a few side effects. In
simplistic terms...you eat, you get full, your stomach sends a signal
to your brain telling it your no longer hungry, you stop eating.
Well, Remeron interrupts that signal. Thus you are always hungry. Thus
you are always eating. Thus you gain weight. Personally, after never
being able to gain weight before, I gained 30 pounds in 2 months. At
that point I went off the drug becuase I felt it was a bit too much too
quick. I dropped about 10 of those pounds and held the other 20. It's
great because I can push around weight that I never could before.
Now the pro's and con's:
Gain weight like a mofo
Be healthier (If gaining weight will do that for you)
Non-SSRI anti-depressant so there is no sexual dysfunction
I guess thats about it, unless you could benefit from an
anti-depressant as well.
You will empty your fridge quick
Side-effects other than weight gain, mainly drowsyness and restless leg
Taking an anti-depressant if thats not something you want to do.
Now about the side-effects. The drowseyness is definitely something you
will notice, but you will get used to it. And since this is a short
term prescription it's not something you will have to deal with
forever. If you stop the drug, the drowseyness goes away. Next,
restless leg syndrome. This drove me crazy, I hated it more than the
drowseyness and it cost me a lot of sleep. However, after reporting
this to my doctor he put me on something called Requip (extremely cheap
drug) that made the restless leg deal go away.
Now I can't stress enough that the first few days on Remeeron you will
be a walking zombie, a walking/eating zombie. But you do get used to
the drowseyness and then it's not so bad. Also, the restless leg
syndrome doesn't happen to everyone, I am prone to it anyway so the
drug just really brought it out. Other people may not experience it at
I felt it was necessary to make this post because there really are
people out there that just can't gain weight on their own and are
miserable because of it like I was. Anyone reading this who wants to
gain weight REALLY should try to do it naturally first. That is ALWAYS
the better way to go, not having to put un-necessary drugs into your
body. And give it longer than a week, really try. But if it's just not
going to happen, then maybe you should talk to your doctor about other
options like this.
Now flame away...
Just eating when you are hungry wont do it because you have a low
appetite, you have to stimulate you're appetite by weigh training your
whole body, not just your arms.
Get to a gym if possible, work on building your thighs and your back
especially, these are the biggest groups of muscle and a good session on
these will leave you feeling hungry for days! If it doesnt, then you are
now working hard enough.
Ive been trying on and off for years now to put on muscle. Last year I
put myself on a high protein high fat diet. Macdonalds at lunch time and
steak for dinner followed by large bowls of ice cream! Fish and chips,
bacon butties, etc etc. I stayed away from chocolate and sweets tho.
I put on weight, my waist jumped up 2inches. I gained a around 7lbs. The
weights at the gym shot up too! Atm im pretty lean again from not
training and with the summer coming I plan on staying that way. I think
I gained a few pounds of muscle and have hung onto it, soon as the
summer finishes Im definitely repeating the process, bulking over the
winter months and trimming back down for next summer.
I recommend Keys to Progress by John McCallum, its a superb read and
packed with advice for the trainee.
OK, I will. Nah, it's not really a flame.
People don't realise how EASY it is to get an extra 1000 calories a day.
Eight tablespoons of good, healthy oil. An extra 2000 cals? Why, double
that. Lash it on to your meals, into your shakes, whatever. You won't even
FWIW - if you get enough calories into you, you'll gain weight, unless
you've got some bizarre illness. Put it simply - you weren't eating enough.
People often over-estimate how much they eat. I have a friend, he's about
6'4", and weighs about 125 - 130 lb. He maintained that he ate like a
horse, but couldn't put on any weight. "Eating like a horse" turned out to
mean having a slice of toast in the morning and another small meal in the
How many calories do you reckon you were eating daily when you were trying
to gain weight?
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> I have a friend, he's about
> 6'4", and weighs about 125 - 130 lb. He maintained that he ate like a
> horse, but couldn't put on any weight. "Eating like a horse" turned out
> mean having a slice of toast in the morning and another small meal in the
If a horse ate like that, it would be dead.