advice

71ent · #1 April 25th, 2003, 09:07 PM

hey guys. i'm 30 years old, 5'8", in good shape, work out 4-5 times a week, but i've got a high metabolism and i've plateaued at 145 lbs. i'd love to gain 10-15 lbs. of muscle. any training and diet advice would be greatly appreciated.

biguglymofo · #2 April 30th, 2003, 03:50 PM

What's your diet look like?

simple answer: EAT MORE

try to keep it clean though...you know, complex low glycemic index carbs, high protein, omega 3 fatty acids, etc.

again, it's really hard to help without more info on how much you're eating, if you're spacing out your meals, etc. Post the info and I'm sure you'll get some good feedback.

brent · #3 April 30th, 2003, 09:56 PM

I have a really good friend that is super skinny, and gets frustrated at not getting results. I am trying to get him to join the gym again, but I think he is a little resentful that I can gain muscle pretty quickly, and he can't. He doesn't eat much, or regularly either, and it sounds like this may be a key problem. When he does go to the gym, and make gains you can totally tell, being thin any gains totally show!

Thankfully, here in Oregon we have many more months before our, "Summer" starts. So there is time, I just need some advice for his body-type, because mine is very diffrent from his.

Thanx.

wbhunk · #4 April 30th, 2003, 10:57 PM

Regretfully, buddy, as it was so eloquently put below, it may be a matter of eating more and eating better!

In the meantime, don't forget that symmetry and proportionality can give the illusion of more size!

biguglymofo · #5 April 30th, 2003, 11:12 PM

Quote:

Originally posted by brent
I just need some advice for his body-type, because mine is very diffrent from his.

Thanx.

Well, again, it narrows down to how much he's eating now...how much he's doing, and where he'd like to go. I'd say for folks who start off from the skinny camp It's a matter of eating...eating a lot, eating clean, and training your ass off. If the scale's not moving up, then eat more. Tell your friend to eat every 2-2.5 hours, to get in about 1 gram of protein per pound of weight he's at, and to eat foods like brown rice, yams, whole wheat bread, green veggies. Post workout neutrition is also important...a High GI carb source and a whey shake after you workout are good. Addition of antioxidants (in the form of vitamins) also help minimize any catabolic affect of exercise and speed recovery. I'm sure some of the more knowledgeable people on this site could probably provide better advice. I think Bull's a trainer. Oh yeah...give yourself a cheat day too. Consider it a carb upto fuel your exercise for the week.

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