Untitled
1 month ago
I weigh 154 and I want to at least weigh 164, because I feel skinny and weak
How to gain 10 pounds of muscle
It made me
Proud! 
"I am a teenager and I was skinny at 5'10.5'' and 140 pounds. For 3 months, I did a lot of squats/bench press/deadlifts, and because of noob gains and a proper diet, I got to 150+ by the end of March."
How I did it: I drank a lot of milk, ate a lot of steak. I could've probably gained more if I had taken a gainer, but my parents are very cautious about that kind of stuff. I went to the gym 2-3 times a week, doing squats, bench press and deadlifts every time I went, using the heaviest weight I could get with 10 reps and trying to increase it as much as I could. This was my first time doing it, so I made progress quite quickly. I got my maxes up a large amount and not only that, but gained 10 solid pounds, and in the right places too. I understand that after a while it will be harder to do this, but I'm going to make the most of it while these noob gains last! I am still a toothpick at around 5'11'' and 150 pounds exact, but I'm only 15, and I am determined! (EDIT: In the picture displayed on the scale I am not wearing anything except for boxers. This scale is certified and I have tested it out with other scales, including a physician's scale.)
Lessons & tips: Do squats, deadlifts and bench press 2-3 times a week. Drink lots of milk, up to half a gallon a day if you can. Eat plenty of meat, and try to defecate (crap) once a day. I don't know if it will help you but it helped me because it allowed me to eat more and put less stress on my stomach, which is always good for weight gain in muscle and fat.
Resources: The gym! Barbells and a bench and a spotter! Milk from the local Harris Teeter! And my mom's excellent home-cooked steak!
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Entries
Untitled
8 months ago
this is a long term goal of mine
i’m 182/65, so when i’m done i’l be around 70kg
it’s longterm because i intend to maintain that weight and muscle, so i’l do it gradually.
i’m planing on using whey protein supplement, and workout mostly by lifting my own weight.
more
20 months ago
I’ve added a few more reps and another set and I am doing another round of everything in the evenings when I get home in addition to the morning sets. I’m eating more poultry and meats with protein and adding a little protein supplements to milk shakes in the morning. My metabolism is so high that I burn everything off so its a little slow progress.
exercise
20 months ago
I’ve begun to do a few push-ups and sit-ups each morning this past week. I’m ‘baby stepping’ it.
Gain weight
22 months ago
I know, working out regularly for longer than a month its too hard for me, I just loose motivation very early! Does any body have motivation ideas for this?
Eat More and More Protein
2 years ago
I read in a Muscle and Fitness magazine that you should get at least 1gram to 1.5grams of protein for every pound of bodyweight you have. It’s hard, I’ve been trying…eat a lot of meat, protein shakes, dairy and cut the carbs. Oh yeah and you have to be weight lifting a lot to actually get any gains.
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Ask for advice: Get help from people who've accomplished this goal
 Bergen
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Christopher Osborn asks,
“What sort of foods might you recommend eating to help gain muscle?”
— 3 years ago |
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