6'4" 125lbs. Need to gain weight.?!
Question: 6'4" 125lbs. Need to gain weight..?
ive been tryna gain weight but i just get taller. wat should i doHealth Question & Answer
Answers:
I'm in the same boat as you, don't worry. I'm 5'11" 138lbs and pretty skinny currently bulking up. I can help you design an eating plan and exercise routine for you.
Basically from the information you gave me you need to consume between 2500-3000 calories. 4-6 small meals per day would allow you to consume so many calories. You would also need 125 grams of protein per day.
I have given you a sample diet plan.
Supplementation
1. Creatine for increased ATP levels
2. Glutamine, increased recovery, increased immune system and increased protein synthesis.
3. Whey
4. Multivitamin / Multimineral
5. Maltodextrin/Dextrose post workout
6. ZMA for enhanced testosterone, GH, recovery, and sleeping patterns
7. Vitamin C, don't leave home without it! It is the ultimate antioxidant
8. Flax Seed Oil and Safflower Oil. A great way to get your essential Fatty acids
Sample 4,000 Calorie Meal Plan
Breakfast:
Oatmeal
Cottage Cheese
whey protein
two tall glasses of water
meal two:
Whole Wheat Bread Sandwich
Salad with EFA dressing
two tall glasses of water
meal three pre workout
oatmeal
whey protein
two tall glasses of water
One hour before workout down 3 tall glasses of water
meal four post workout meal
50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein
Meal Five
Salmon
leafy green stir fry
2 glasses of water
Meal Six
cup and a half of cottage cheese
oatmeal
Conclusion
1. Slowly cycle your calories up, if raised too quickly you will gain a higher percentage of fat
2. 1.0-1.5 grams a day of protein from lean, low cholesterol foods
3. 6 meals a day and if you are really hardcore, throw in 2 protein shakes to make it a total of 8
4. Rest as much as possible (8 hours a day or more)
5. Use the anabolic properties of insulin responsibly!
6. Pre-Plan your meals ahead of time!
7. Drink tons of water
8. Proper supplementation
9. Don't do anything physically demanding on your days off ( or do as little as possible, I realize many have physically demanding jobs )
With respect to weight-training, focus on compound exercises. Upper body (Monday & Thursday) and lower body (Tuesday & Friday) for no more than an hour per session.
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
Start off with 4 sets of 12 reps then once it get's easier do 3 sets of 10 and then 2 sets of 8. Always remember to strain on your last rep.
I know this is A LOT of information but I'm serious
Email me on your progress: skilled_methodz@hotmail.com
Hope this helps :)Health Question & Answer
Basically from the information you gave me you need to consume between 2500-3000 calories. 4-6 small meals per day would allow you to consume so many calories. You would also need 125 grams of protein per day.
I have given you a sample diet plan.
Supplementation
1. Creatine for increased ATP levels
2. Glutamine, increased recovery, increased immune system and increased protein synthesis.
3. Whey
4. Multivitamin / Multimineral
5. Maltodextrin/Dextrose post workout
6. ZMA for enhanced testosterone, GH, recovery, and sleeping patterns
7. Vitamin C, don't leave home without it! It is the ultimate antioxidant
8. Flax Seed Oil and Safflower Oil. A great way to get your essential Fatty acids
Sample 4,000 Calorie Meal Plan
Breakfast:
Oatmeal
Cottage Cheese
whey protein
two tall glasses of water
meal two:
Whole Wheat Bread Sandwich
Salad with EFA dressing
two tall glasses of water
meal three pre workout
oatmeal
whey protein
two tall glasses of water
One hour before workout down 3 tall glasses of water
meal four post workout meal
50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein
Meal Five
Salmon
leafy green stir fry
2 glasses of water
Meal Six
cup and a half of cottage cheese
oatmeal
Conclusion
1. Slowly cycle your calories up, if raised too quickly you will gain a higher percentage of fat
2. 1.0-1.5 grams a day of protein from lean, low cholesterol foods
3. 6 meals a day and if you are really hardcore, throw in 2 protein shakes to make it a total of 8
4. Rest as much as possible (8 hours a day or more)
5. Use the anabolic properties of insulin responsibly!
6. Pre-Plan your meals ahead of time!
7. Drink tons of water
8. Proper supplementation
9. Don't do anything physically demanding on your days off ( or do as little as possible, I realize many have physically demanding jobs )
With respect to weight-training, focus on compound exercises. Upper body (Monday & Thursday) and lower body (Tuesday & Friday) for no more than an hour per session.
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
Start off with 4 sets of 12 reps then once it get's easier do 3 sets of 10 and then 2 sets of 8. Always remember to strain on your last rep.
I know this is A LOT of information but I'm serious
Email me on your progress: skilled_methodz@hotmail.com
Hope this helps :)Health Question & Answer
brewing yeast. It has a lot of vitamin B, too. It will make you gain
weight in a week. Either buy at pharmacies, as supplement, or in any
place which specializes in brewing. Three pills a day/three tablespoons a
day - depends on the product, and you are there. Good for bones and
hair as well.
do not eat junk. Thin people are known to have heart attacks, because they ate a lot of junk (though stayed slim).Health Question & Answer
weight in a week. Either buy at pharmacies, as supplement, or in any
place which specializes in brewing. Three pills a day/three tablespoons a
day - depends on the product, and you are there. Good for bones and
hair as well.
do not eat junk. Thin people are known to have heart attacks, because they ate a lot of junk (though stayed slim).Health Question & Answer
Macdonald's and pizza and become lazy and I am surrton that you will gain weightHealth Question & Answer
Depends how old you are and gender etc. But I would say if your not happy, gain some weight. If not, be yourself.Health Question & Answer