Weight Gain

[Clean]

I imagine almost all of you will be thinking WTF but yeah I am 175cm and weight is between 8.5 - 9 stone and BMI is around 17-19.

Basically I'm looking to put together a diet to go with a training regime.

• I can do 1.5 mile in 9-10min (Needs improvement)
• Can do the 50 sit ups in 2 minutes but is hard towards then end
• Can not remotely do the press ups but doing 5 reps of 10 a day at the moment and pyramid technique as well.

Basically I want to out on weight and develop it into muscle and was wondering can someone with knowledge maybe work with me to put together a daily routine of foods to eat and fitness and I am unemployed with enough time to dedicate myself to this.

Cheers

[Chappy]

If you want to put on weight do you think your times will improve? You will be HEAVIER and therefore it will be a detriment to your presents scores. Keep the running up and the press ups etc..and you weight will balance out with your abilites and bump up your scores.

[Clean]

My BMI is lower than allowed and Dr. within army said this must be kept up. I know I'm skinny and not that strong, although alot stonger than friends of my build.

I find it difficult to maintain weight and I presumed this was due to diet. I just wanna bulk up basicaly

[King_duck]

Judging n your height weight I would agree that bulkiung up a bit would be a good idea! Ok - First, I was the same as you so before anyone starts ranting this is what I'm basing what I say on.

You would make the most gains if you were to stop running etc and did maybe one short aerobic session per week. This isnt however a lot of good if you are going into the forces.

What I would suggest would be to hit the gym and lift heavy weights for low reps (approx 8, yes i know you could pyramid or blah blah but this is simple to write ) twice a week. Split the two days around your upper body. Make sure you include exercises such as Bench Press, Pull ups, Dips etc. I would then use 3 cardio sessions a week - think about doing a cicuit training class (or at home) as this will improve your strength and cardio.

Once you are used to training this hard you could always stick in another training session per week of whatever you choose (swimming?!)

As a final note, you have to eat LOTS. If you can afford it I would sugest Myoplex Mass (carbs and protein powder). Or Enlarge^2 (by Prolab I think).

Anyhoo. Good Luck.

[Clean]

Whats a 'Dip' and the Myoplex and Enlarge, I was wondering shouldnt I just eat more including more protein etc stuff and kill two birds with one stone?

btw. Thx very much, this seems like excellent advice

[Gazza85]

heres a dip



You lift yourself up and down like a pressup.

The closer you have your legs to your body the easier it is, so if you get tired start to bring them in towards you so you can still go even though they are easier.

[themattmeister]

What King_Duck says is right, however you might want to do lower reps between 2-8 and mix it up a little. I imagine you have a ectomorph body type which means you have long fingers/limbs compared to body, narrow shoulders and you're going to find it hard to gain muscle. It will be more beneficial keeping your weight workouts intense buy a mass gainer and some creatine and eat 70% carbs to 30% protein as you'll have to keep up your running as well.

Try this weights split for maximum muscle gain:
day1- chest/tri-ceps
day2- back/biceps
day3- rest
day4- abs
day5- shoulders
day6- legs
day7- rest

Just use common sense with your diet. Ideal food to be consumed would be tuna, pasta, chicken and vegtables particularly brocholli, sweet potato and carrots.

[Clean]

My aunt has kindy said she will pay for me to join a gym for 3 months and get a Persoanl Traniner, to put together a Diet and Fitness Programme suited to me.

If only I had the money to do this for myself before I posted.

btw, being an endomorph sucks. Seemingly my father was slimmer and smaller than me but around 21 was much taller and heavier. Just seems my genes are decided I cant naturally become Tall and Well build until a few more years. But what does my body know.

Again Thx for help