Very underweight and wants to GAIN WEIGHT with lean muscle.
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My height = 1.82m.
Weight = 57kg
BMI = 17.2
Body Fat Percentage = 9.0%
I'd appreciate any kinds of advice..like how long will I need to reach an ideal weight, what equipment do i need, how many times a week to exercise..etc... -
you are damn underweight
, if that body fat percentage is correct, then thats impressive, youre probably the type with a high metabolism.
what you need to gain mass is to train hard, train 2- 3 times a week, allow one day rest minimum in between. focus on COMPOUND movements such as squats, benchpress, deadlift, military press, you will find others if you read the stickys and search thorugh this forum. Make sure you train your whole body, more parts trained = more muscle growth = more overall mass. Dont bother with things like bicep curls, do them at the end of your workout for fun if you like, they wont give you the mass gain you desire.
also eat more food, but keep it mostly healthy, lean meats/fish for protein, you can supplement this with protein shake. Lots of healthy, low -medium GI carbs and some healthy fats. if your metabolism is fast, then you really need to eat lots, or your muscles wont grow as quickly as possible. -
Befriend people who are already very "seasoned" in the gym.Ask them how to do deadlifts, squat and benchpress.And only ask those who bother to train every single muscle in their body.
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easy answer... eat eat eat.... without eating you can't gain much mass at all... next focus on training. just like simon say the big 3... start learning them with good form and you are on your way up to gaining weight.
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I used to be like you all skinny, but don't worry you will grow into your normal body weight as you grow older. Previously I was 1.85m and 57 kg but now im 67kg. If you take those weight gain supplements now, you might regret it later because metabolism slows down as we age. i.e end up something like 80+ kg. My elder brother is one example.
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Upper body:
Benchpress, Military press(A STANDING ONLY shoulder press), Dips on parallel bars, pullups, dumbbell rows.
Lower body:
Deadlifts, squats and lunges(If done with dumbbells can train forearm grip and traps muscles).
Workout thrice with these basic movements first and eat lots of meat.I mean braised/grilled or steamed meat.Not KFC or fried crap.
If you are wondering where is the direct arm work??
Deadlifts, dumbbell rows and pullups will give you fantastic forearms and biceps.
Dips, benchpress, military press will give you big triceps. -
Thrice a week? How long each session. Btw, eat less rice, and more meat? or more meat, and more rice? -ponders- I needa know, too! Haha.Originally posted by Simon Dean:Workout thrice with these basic movements first and eat lots of meat.I mean braised/grilled or steamed meat.Not KFC or fried crap. -
Are you able to guarantee that he will grow into his normal body weight? What is "normal body weight" in the first place? Bodyweight is something that can be easily manipulated if you have the knowledge and discipline. Why wait when you can do something about it now?Originally posted by Skibi:I used to be like you all skinny, but don't worry you will grow into your normal body weight as you grow older. Previously I was 1.85m and 57 kg but now im 67kg. If you take those weight gain supplements now, you might regret it later because metabolism slows down as we age. i.e end up something like 80+ kg. My elder brother is one example.
While metabolism does slow down as you age, you can counter the effects by simply keeping an active lifestyle and exercising regularly. Not to mention eating healthily and sensibly. Shouldn't this be the way in the first place?
btw 80+kg isn't too heavy if you have a low enough body fat percentage. In fact, at your height, 67kg is still kinda skinny, especially if you have >10% body fat. -
It's not about the duration of the workout. It's about how many sets and reps you do, and how intense the workout is. Beginners can get away with the usual 3x8-12 per compound movement. As for rice vs meat, eat both. You're bulking so the extra carbs will make it easier to gain LBM, assuming your training is intense and frequent enough.Originally posted by JerzZzzZ:Thrice a week? How long each session. Btw, eat less rice, and more meat? or more meat, and more rice? -ponders- I needa know, too! Haha.
Try to get the book "From Scrawny to Brawny" and/or "Starting Strength". -
Thanks for all the advice
I'll try to find that book. -
and one more FREE OF CHARGE website that is 10x better than what you find in $20 magazines.
www.t-nation.com
lastly dont ever buy from GNC
and always remember that hardwork and a good diet will overpower whatever fanciful claims that supplement companies(like Muscletech and bsn for e.g) advertise. -
In fact, I plan to be totally supplement-free in my lifetime.
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ask u better maOriginally posted by Simon Dean:Befriend people who are already very "seasoned" in the gym.Ask them how to do deadlifts, squat and benchpress.And only ask those who bother to train every single muscle in their body.
u know alot -
neh i know crap compared to OPT.Originally posted by gigabyte14:ask u better ma
u know alot