Please Scroll Down to See Forums Below I'm 16, 5'10 and weigh a measly 110. I need to gain a lot of weight, I'm just not comfortable looking like this. Everyone is always commenting on how skinny I look and it drives me insane. Can anyone give me some tips on gaining weight? I eat as much as I can and see no results.
Gaining Weigh
- Thread starter Jyce
- Start date
Shit that is skinny - you are an extreme ectomorph.
Some tips:
- limit cardio, as it may result in muscle wastage particularly on an ectomorph. If you really want to do cardio, don't do long runs, but consider HIT sprints (particularly on inclines which develop good calves) and cycles for 20-30 minutes. If you need to run for a sport you play, see if you can limit the runs to 30 minutes.
- eat lots of food and regularly - 5-6 times per day. Increase your calories by 10% each week and see what happens. Try first to eat something similar to 50% carbs; 30% protein; 20 % fat and experiment if this fails. There is no magical forumla, but as a hard gainer, you'd probably want at least 40% carb, at least 30% protein. What you want is calorie dense carbs (e.g., pasta, oats, brown rice, sweet potatoes) as things like brocolli will make you too full. Make milk shakes with a couple of eggs in them to increase the calories.
- of course, do weights. Given your young and possibly still growing (which could explain the fast metabolism), don't do low repetition weights. Aim for 3-5 1 hour sessions per week (see the bodybuilding forum sites for this). Make sure you consume 40grams of whey + 60 grams dextrose or something similar after this.
Good luck! Bewarned that you will be doing well if you gain 10-15 pounds of muscle in the year.
Some tips:
- limit cardio, as it may result in muscle wastage particularly on an ectomorph. If you really want to do cardio, don't do long runs, but consider HIT sprints (particularly on inclines which develop good calves) and cycles for 20-30 minutes. If you need to run for a sport you play, see if you can limit the runs to 30 minutes.
- eat lots of food and regularly - 5-6 times per day. Increase your calories by 10% each week and see what happens. Try first to eat something similar to 50% carbs; 30% protein; 20 % fat and experiment if this fails. There is no magical forumla, but as a hard gainer, you'd probably want at least 40% carb, at least 30% protein. What you want is calorie dense carbs (e.g., pasta, oats, brown rice, sweet potatoes) as things like brocolli will make you too full. Make milk shakes with a couple of eggs in them to increase the calories.
- of course, do weights. Given your young and possibly still growing (which could explain the fast metabolism), don't do low repetition weights. Aim for 3-5 1 hour sessions per week (see the bodybuilding forum sites for this). Make sure you consume 40grams of whey + 60 grams dextrose or something similar after this.
Good luck! Bewarned that you will be doing well if you gain 10-15 pounds of muscle in the year.
ukkared
New member
Eat, Eat, Eat, and Eat some more. Make sure you are eating at least 6 times a day and definitely before you start to feel hungry. Also make sure you are eating lots of protein. Another tip would be to do basic compound exercises, squat, bench, deadlift. You will get more out of these exercises than isolation exercises. More importantly realize you are a young kid and your potential is years away. You can be as large or as cut up as you want it just takes work and time. Time being the more important part. Sim had some good info, but I would say that you might be able to get away with eating fast food and some high fat food. I used to be 6' 140lbs about your same age and was able to put on weight quick when I worked out a ton. I didn't care what it was as long as I got in a ton of calories. If I could do it again I think I would have had even more success by taking in some protein shakes through the day. Hope this helps.
Actually I revise the opinion - as ukkared said you may get away with junk food providing it has protein (e.g., burgers) and you can always reduce your junk food if you put on too much fat.
Two other points:
(1) get your thyroid gland checked. Some people have overactive thyroisd which can make it hard to put on muscle, so see a doctor if this is the cause and there may be something to do about it.
(2) My friend at your age was 6'4 and 65 kilos and looked overly skinny - but a couple of years later he was able to put on muscle, so it was an age thing
Two other points:
(1) get your thyroid gland checked. Some people have overactive thyroisd which can make it hard to put on muscle, so see a doctor if this is the cause and there may be something to do about it.
(2) My friend at your age was 6'4 and 65 kilos and looked overly skinny - but a couple of years later he was able to put on muscle, so it was an age thing
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