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  1. #1
    Registered User LankyToBuilt's Avatar
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    Struggling to gain weight/build mass

    Hey there, I am a 27 y/o male who played soccer 70% of my life and now I am wanting to gain mass. I have tried many routines, work out plans, and I am looking to commit 100%. At the moment I am around 145-150 lbs at 6' 2". Last time I checked my BF% I was around 8-9%.

    My current daily routine;

    Out of bed
    Mix a normal Muscle Milk shake w/ Water.
    20 Push ups
    20 Sit ups
    Breakfast (2 eggs/Potatoes)
    Start work (I work from home)
    Lunch (Chicken Breast x1/Rice)
    Dinner (varies daily)

    So far this is all I've committed to for the past 3 weeks, I do not have weights or a pull up bar but I am able to purchase both once I move at the end of the month.

    I am looking for someone who has struggled with being tall/skinny for a majority of their life and has found a way to put on mass.

    Thank you.
    Last edited by LankyToBuilt; 05-19-2020 at 02:58 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    I haven't personally endured the same lifetime struggle with height and lankiness, but I believe eating a lot more at each meal, plus adding dinner into your daily routine, would solve the problem over time.
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  3. #3
    Registered User LankyToBuilt's Avatar
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    Originally Posted by air2fakie View Post
    I haven't personally endured the same lifetime struggle with height and lankiness, but I believe eating a lot more at each meal, plus adding dinner into your daily routine, would solve the problem over time.
    I do eat dinner I just don't eat specific things every night.

    Right now I don't do any cardio specifically to avoid losing any weight I might've gained.
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by LankyToBuilt View Post
    I do eat dinner I just don't eat specific things every night.

    Right now I don't do any cardio specifically to avoid losing any weight I might've gained.
    You're 6-2, 145 lbs. Eat more of whatever non-specific things you're eating daily. You're not going to gain weight simply by doing pushups or avoiding cardio.
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  5. #5
    Registered User LankyToBuilt's Avatar
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    Originally Posted by air2fakie View Post
    You're 6-2, 145 lbs. Eat more of whatever non-specific things you're eating daily. You're not going to gain weight simply by doing pushups or avoiding cardio.
    I understand eating more equals more weight.

    I posted this thread because I've tried eating more, my metabolism is too fast for my body. I wouldn't go as far as a thyroid diagnosis but pretty damn close. I've never been over 160 lbs even when I wasn't working out and eating junk all day everyday.
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  6. #6
    Registered User CommitmentRulz's Avatar
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    Eat more high calorie foods. Nuts, peanut butter, pizza, cheese, milkshakes, cheeseburger with bacon...
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  7. #7
    Registered User DarthCholo's Avatar
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    your meal plan is what most people who are on a diet do in order to loose weight.

    Go with 4 eggs for Breakfast, 2 chicken breasts for lunch and dinner not sure since you didn't specify but probably can double your protein portion.
    Last edited by DarthCholo; 05-19-2020 at 03:45 PM.
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  8. #8
    I hate caravans caravanbrah's Avatar
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    EAT MORE.

    It's not hard. Eat 3000 cals plus a day and check back in with your results.
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  9. #9
    Registered User air2fakie's Avatar
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    Originally Posted by LankyToBuilt View Post
    I understand eating more equals more weight.

    I posted this thread because I've tried eating more, my metabolism is too fast for my body. I wouldn't go as far as a thyroid diagnosis but pretty damn close. I've never been over 160 lbs even when I wasn't working out and eating junk all day everyday.
    I'll defer to your medical expertise, but even with a high metabolism you can eat enough to gain weight. I got hungry just reading your daily meal routine. You don't necessarily have to eat junk food but you have a golden ticket - I'd eat an entire pizza every day for a mid-afternoon snack if I had your condition (along with doing a proper novice program like Fierce 5).
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  10. #10
    Registered User DarthCholo's Avatar
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    also not lifting enough too. Gaining muscle instead of fat is better. Do 100 push-ups a day and add pull-ups and some leg exercises like weighted lunges squats ect..
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  11. #11
    Registered User Animal2692's Avatar
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    Get an app called fitnesspal. It's accurate 90% of the time and gives you your macros. For meats and filets, weigh em out. It makes counting calories so much easier. I eat the same thing almost everyday for the most part so it's already saved in the app.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength

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  12. #12
    Registered User LankyToBuilt's Avatar
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    Thanks you guys, I'll take all of this into consideration and up my calorie intake and workout routine. Thank you.
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  13. #13
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by LankyToBuilt View Post
    Thanks you guys, I'll take all of this into consideration and up my calorie intake and workout routine. Thank you.
    Good plan. Also calculate your tdee, track your calories daily, and weigh yourself daily in the morning after you use the restroom before you've had any food or water. Write down everything. You don't have to weigh your food every day but you should make a pretty good estimate of what you're eating in a day. Eating is largely habit, we get used to eating too much or eating too little, and then it's very easy to stick with the old eating habits without realizing it.

    Be sure to work your legs. Weighted squats, split squats, walking lunges, and good mornings are all good until you get heavier weights.
    Currently running Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1603141691&viewfull=1#post1603141691
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  14. #14
    Registered User RapidFail's Avatar
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    Check out the articles on the Bony to Beastly website - lots of quality info for hardgainers like you.

    As others have said, it helps to choose foods that are less satiating (filling). Chicken breast is VERY satiating because it's high in protein and low in fat. If you're trying to get more calories in, you'd probably be better off with chicken thigh. Also, try to get a couple of snacks in between meals. Trail mix is a good way to get a lot of calories in without filling you up too much.
    Last edited by RapidFail; 05-20-2020 at 04:25 AM.
    Age: 36
    Height: 185cm (6'1")
    Weight: 77.7kg (171lb)

    Personal best lifts
    Bench - 7 x 57.5kg (127lb), 16 x 50kg (110lb)
    Bent-over row - 8 x 62.5kg (138lb)
    Front squat - 5 x 60kg (132lb), 8 x 57.5kg (127lb)
    Back squat - 5 x 67.5kg (149lb)
    RDL - 9 x 85kg (187lb), 11 x 82.5kg (182lb)
    Deadlift - 6 x 92.5kg (204lb), 8 x 90kg (198lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 7.5kg (16.5lb), 12 x bodyweight
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  15. #15
    Registered User andy0w's Avatar
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    Originally Posted by LankyToBuilt View Post
    Hey there, I am a 27 y/o male who played soccer 70% of my life and now I am wanting to gain mass. I have tried many routines, work out plans, and I am looking to commit 100%. At the moment I am around 145-150 lbs at 6' 2". Last time I checked my BF% I was around 8-9%.

    My current daily routine;

    Out of bed
    Mix a normal Muscle Milk shake w/ Water.
    20 Push ups
    20 Sit ups
    Breakfast (2 eggs/Potatoes)
    Start work (I work from home)
    Lunch (Chicken Breast x1/Rice)
    Dinner (varies daily)

    So far this is all I've committed to for the past 3 weeks, I do not have weights or a pull up bar but I am able to purchase both once I move at the end of the month.

    I am looking for someone who has struggled with being tall/skinny for a majority of their life and has found a way to put on mass.

    Thank you.
    The protein is the problem. Eat less protein and you gain weight just reading about a chocolate bar.
    Cycling, walking, swimming.
    No car.
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  16. #16
    Registered User William2018's Avatar
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    Originally Posted by LankyToBuilt View Post
    My current daily routine;

    Out of bed
    Mix a normal Muscle Milk shake w/ Water.
    20 Push ups
    20 Sit ups
    Breakfast (2 eggs/Potatoes)
    Start work (I work from home)
    Lunch (Chicken Breast x1/Rice)
    Dinner (varies daily)
    Eat high cal healthy foods e.g. Rice, Oatmeal, peanut butter, pasta, spaghetti etc. There is also plenty of cals in protein powder.
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