Newbie Struggling

[aaronk87]

hi everyone, im hoping someone can give me some pointers, im really struggling. i mostly see people post on here about the weight they need to lose and needing to watch how much they eat so they dont put to much weight on and so forth, me on the other hand am the complete opposite. im 28, 6ft 3 beanpole and weigh 11 and half stone!! basically i have the body of a 12yr old boy and it gets me down so bad. iv tried countless time to try and put weight on following high protein plans but i just cant get it right, i am a paint and decorator and am constantly on the move, i can eat and eat whatever i want and im sure i end up losing weight!! is there anyone out there thats had the same problem and found a solution? i could really use some pointers if anyone could take the time i would really appreciate it

[digistp]

http://forum.bodybuilding.com/showth...hp?t=156380183

[ShyGuyXS]

iv tried countless time to try and put weight on following high protein plans but i just cant get it right

That might be part of the issue. To gain weight, you need to be in a caloric surplus and eat more than you burn overall.
Fat offers over twice as many calories as protein does (per gram).

Start reading through the stickies at the top of this forum, including the one digistp posted. Estimate your TDEE there, then if you want to add weight, start by adding around 10-20% to that for a caloric surplus. Aim for a gain of around .5lb/week (it may be more the first 1-2 weeks of a surplus because of water/glycogen retention).

[aaronk87]

Im gunna be on the level with you guys im completely dislecsick and that link has completly done my head in lol, im going to read through some more of the stickys like u suggested and see if there is something worded abit easier lol, thanks for taking the time guys appteciate it

[gbullock32]

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showth...hp?t=156380183
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=129523333
http://forum.bodybuilding.com/showth...hp?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showth...hp?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showth...hp?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showth...hp?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showth...hp?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

[dmacdonal9]

Im gunna be on the level with you guys im completely dislecsick and that link has completly done my head in lol, im going to read through some more of the stickys like u suggested and see if there is something worded abit easier lol, thanks for taking the time guys appteciate it

- Start keeping a detailed food log of everything you eat. I suggest www.myfitnesspal.com.

- Start adding in additional calories with larger portion sizes, more calorie dense foods and extra meals.

- Don't sicken yourself right away, make small systematic increases and give you appetite time to adjust.

By quantifying what you are eating now and the increases you are making, you won't be able to fool yourself into thinking you're eating enough when you actually aren't.