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I can't gain weight!!!
#1
Hey guys, a newbie in bodybuilding here about 2 months.

I have been trying to gain weight since I started bodybuilding 2 months ago but nothing seems to happen. I'm stuck at 140 to 142lbs and I have been following the diet program of Jim Stoppani http://www.bodybuilding.com/fun/shortcut...ition.html though I do veer away from it sometimes.

I did some research and I think I am a mesomorph since I do not recall my body ever being too thin or too fat. Always just in the middle. My metabolism is insanely fast. Even when I was eating fatty and unhealthy foods, the only fat I got was in my belly.

What program is best for me? My goal is for lean muscles.

I'm 5'5" at 141lbs currently.
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#2
hi sean,
I saw Jim's program in BB.com too. it was good and I myself tried his routine (Microcycles) before. I was not able to complete it thou, due to some events. but surely that is one hell of a workout and it gives good results.

Anyway,my advise to you is for you to constantly check your Body composition, get figures of your metabolic age so you can adjust your food intake without being bothered that you're eating too much. Check your BMI too, Fat percentage and Muscle Mass % too to know if what muscles are responding to your exercises. check your visceral fat too if you want to achieve that washboard abs.

Watch SMDMN Fitness 360 - he stated that exercises needs to vary from 1 person to another so you can get the real effect of working out. Rule: What may work for me may not work for you.

Muscles respond differently per individual. try different exercises and if you feel swollen the same day,then it may mean that its the exercise for you. whats important is still the FORM and POSTURE. dont lift weigths that sacrifies your form, you'll just risk yourself being injured.

start with the basic. I suggest Free weights so you can work on your balance too - Barbells (BB), dumbells (DB) and your body weight (BW).

Chest - Flat BB/DB presses, Inclined BB/DB presses, declined BB presses, Inclined flies, Flat Flies. Dips(BW) (don't do all of this at the same time - just choose what gives you the rip)

Biceps - Standing alternate DB Curls, Standing BB curls, concentration curls, preacher curls, Standing Hammer, DB curls to opposite shoulder ( again - don't do all of this at the same time - just choose what gives you the rip)

Triceps - standing DB One arm tricep extensions, Skullcrushers,Kickbacks, cable Rope extensions, Cable V bar pull down

Shoulders - Military presses, arnold presses, side lateral raises, Front raises, Bent over raises, High Cable Rear Delt Flyes, Dumbbell Shrug

Again - don't do all of this at the same time - just choose what gives you the rip

Hope these all comes in handy
[-] The following 1 user Likes JC Gabriel's post:
  • seanzyville
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#3
(06-14-2012, 08:06 AM)JC Gabriel Wrote: hi sean,
I saw Jim's program in BB.com too. it was good and I myself tried his routine (Microcycles) before. I was not able to complete it thou, due to some events. but surely that is one hell of a workout and it gives good results.

Anyway,my advise to you is for you to constantly check your Body composition, get figures of your metabolic age so you can adjust your food intake without being bothered that you're eating too much. Check your BMI too, Fat percentage and Muscle Mass % too to know if what muscles are responding to your exercises. check your visceral fat too if you want to achieve that washboard abs.

Watch SMDMN Fitness 360 - he stated that exercises needs to vary from 1 person to another so you can get the real effect of working out. Rule: What may work for me may not work for you.

Muscles respond differently per individual. try different exercises and if you feel swollen the same day,then it may mean that its the exercise for you. whats important is still the FORM and POSTURE. dont lift weigths that sacrifies your form, you'll just risk yourself being injured.

start with the basic. I suggest Free weights so you can work on your balance too - Barbells (BB), dumbells (DB) and your body weight (BW).

Chest - Flat BB/DB presses, Inclined BB/DB presses, declined BB presses, Inclined flies, Flat Flies. Dips(BW) (don't do all of this at the same time - just choose what gives you the rip)

Biceps - Standing alternate DB Curls, Standing BB curls, concentration curls, preacher curls, Standing Hammer, DB curls to opposite shoulder ( again - don't do all of this at the same time - just choose what gives you the rip)

Triceps - standing DB One arm tricep extensions, Skullcrushers,Kickbacks, cable Rope extensions, Cable V bar pull down

Shoulders - Military presses, arnold presses, side lateral raises, Front raises, Bent over raises, High Cable Rear Delt Flyes, Dumbbell Shrug

Again - don't do all of this at the same time - just choose what gives you the rip

Hope these all comes in handy


Thank bro! very insightful tips!

Yup, most of the exercises you mentioned are part of Jim's as well. I'm near Phase 3 of Jim's program which is the last one.

Your tips reinforces me to just finish the microcycle program and see what happens. I have a feeling I am not getting enough calories. I need to get 2300 calories per day based on the body building calculator http://www.bodybuilding.com/fun/calculators.htm

I am upping my intake of food and see what happens.

Thanks for the tips bro!

Reply
#4
(06-14-2012, 08:06 AM)JC Gabriel Wrote: Check your BMI too, Fat percentage and Muscle Mass % too to know if what muscles are responding to your exercises.

Can you tell me how you would go about this?

(06-14-2012, 08:06 AM)JC Gabriel Wrote: Watch SMDMN Fitness 360 - he stated that exercises needs to vary from 1 person to another so you can get the real effect of working out. Rule: What may work for me may not work for you.

Squats, Deadlift, Bench and Military Press. These 4 big lifts should be done by everyone and I assure you these will work!

(06-14-2012, 08:06 AM)JC Gabriel Wrote: Muscles respond differently per individual. try different exercises and if you feel swollen the same day,then it may mean that its the exercise for you.

DOMS is not the gauge of the effectivity of an exercise.

(06-14-2012, 08:06 AM)JC Gabriel Wrote: whats important is still the FORM and POSTURE. dont lift weigths that sacrifies your form, you'll just risk yourself being injured.

start with the basic. I suggest Free weights so you can work on your balance too - Barbells (BB), dumbells (DB) and your body weight (BW).

Agree.

(06-14-2012, 08:06 AM)JC Gabriel Wrote: Chest - Flat BB/DB presses, Inclined BB/DB presses, declined BB presses, Inclined flies, Flat Flies. Dips(BW) (don't do all of this at the same time - just choose what gives you the rip)

Biceps - Standing alternate DB Curls, Standing BB curls, concentration curls, preacher curls, Standing Hammer, DB curls to opposite shoulder ( again - don't do all of this at the same time - just choose what gives you the rip)

Triceps - standing DB One arm tricep extensions, Skullcrushers,Kickbacks, cable Rope extensions, Cable V bar pull down

Shoulders - Military presses, arnold presses, side lateral raises, Front raises, Bent over raises, High Cable Rear Delt Flyes, Dumbbell Shrug

Again - don't do all of this at the same time - just choose what gives you the rip

Getting ripped is denpendent on you nutrition and calorie intake if you're in a deficit. This is an absulote truth.

"Quitting, that's not in my vocabulary. Only I can defeat me. There's no losing and I will not lose."


[-] The following 1 user Likes Mighty_Oak's post:
  • Prolevelz
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#5
I am thinking of getting a mass gainer supplement. Do they really work? Whats a good brand? Thanks!
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#6
anu po ba goal mo sir sean? bulk up ba?
"Train your Body, Not your Ego..." I chose NOT TO FLAG NOR FAIL...
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#7
(06-17-2012, 09:55 AM)DSmallDivide Wrote: anu po ba goal mo sir sean? bulk up ba?

I'm 5'5" at 143lbs. My goal is for lean muscles but I think I need to reach 150lbs to have a proportionate body. Am I on the right track of gaining mass first before cutting?
Reply
#8
tama naman if we base it dun sa pics sa journal mo, you need more lean mass before you go through "cutting". About sa question mo sa gainers ok lang din naman sya gamitin for gaining mass, pero IMHO i think you'll be better off eating whole foods for now. mahirap kasi na right off the bat eh supplementation na lang ang nasa isip mo as an easy fix sa weight gaining. Second, putting decent lean mass in someone's frame doesn't take weeks, it takes months even years. i hate to break it to you sir but it seems to me that your "kind of" rushing to gain weight. don't get me wrong ha, All i'm saying is that take your time in "building foundations" in your body. wag magmadali sa results be consistent lang and be patient. darating ka din dun sa goals mo. just my 2 cents Smile
"Train your Body, Not your Ego..." I chose NOT TO FLAG NOR FAIL...
[-] The following 1 user Likes DSmallDivide's post:
  • seanzyville
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#9
(06-17-2012, 01:30 PM)DSmallDivide Wrote: tama naman if we base it dun sa pics sa journal mo, you need more lean mass before you go through "cutting". About sa question mo sa gainers ok lang din naman sya gamitin for gaining mass, pero IMHO i think you'll be better off eating whole foods for now. mahirap kasi na right off the bat eh supplementation na lang ang nasa isip mo as an easy fix sa weight gaining. Second, putting decent lean mass in someone's frame doesn't take weeks, it takes months even years. i hate to break it to you sir but it seems to me that your "kind of" rushing to gain weight. don't get me wrong ha, All i'm saying is that take your time in "building foundations" in your body. wag magmadali sa results be consistent lang and be patient. darating ka din dun sa goals mo. just my 2 cents Smile


Yes, I just want to maximize my efforts.

What I'm thinking is eating whole foods as much as I can but drinking mass gainers in between just to reach my calories which is around 2300 based on bodybuilding.com calculator. There are just some days that my appetite is not working with me. I need more practice on shoving food up my mouth with or without appetite.

At 5'5" my goal is to reach 150lbs (is that enough?)
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#10
Gainers are ok as i have mentioned in my last post, the decision of taking them would be up to you. IMO you'll still be fine even at 160 but to be safe, do a "mirror check" once you have reached 150 if you think its still not enough, bulk up more. if you think you are ready to undergo cutting then may go ahead and do so.
"Train your Body, Not your Ego..." I chose NOT TO FLAG NOR FAIL...
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