Trying to add 30 lbs. (5'11'' 145 lbs)

[NaijaProdigy]

I am a 20 year old that is 5'11'' and 145 lbs, and I am trying to gain 30 lbs.

I lift practically every other day, and I am fairly cut, but at the same time 145 is just too skinny, and I am trying to bulk up.

I know I know eat a lot of protein, but does anyone have a specific regimen to help me pack on the lbs while retaining the "cutness".

Additionally, it should be noted that I am in college, so preparing healthy meals proves quite difficult with everything going on.

[Puerto Rican Gary]

eat honey buns and ice cream

[Prophetic-Poet]

I am a 20 year old that is 5'11'' and 145 lbs, and I am trying to gain 30 lbs.
I lift practically every other day, and I am fairly cut, but at the same time 145 is just too skinny, and I am trying to bulk up.
I know I know eat a lot of protein, but does anyone have a specific regimen to help me pack on the lbs while retaining the "cutness".
Additionally, it should be noted that I am in college, so preparing healthy meals proves quite difficult with everything going on.


taking any supplements...?

[Ty NiTTi]

its impossible to gain that much size without gaining fat

you need alot of calories 3500+

Take a weight gainer since you dont have time to make meals.

[NaijaProdigy]

I use whey protein and that is basically it for now. Should I supplement that even further
Which weight gainers would you guys suggest?
Appreciate the help.

[Ty NiTTi]

Whey is all good, but its not giving you calories. Cytogainer or muscle milk collegiate are the best weight gainers. Take one serving with milk and you got almost a 1000 calories. It gets expensive tho.

[NaijaProdigy]

Thx for the help man.

I have a few more inquiries then I think I am done.

Should I use one or the other? Like using whey protein and cytogainer at the same time? That cant be healthy right? So is it one or the other?

And then use it like how many times a day?

Last year I used to take whey protein 3 times a day. Now, I take it only after I workout, and I know I should probably go back to the old model.

Thx man.

[Ty NiTTi]

Whey protein is not a type of drink, its a type of protein. Cytogainer already has whey protein in it. Take that right after working out becasue you need carbs after lifting along with protein.

Heres what you need to do. Eat 6 meals a day(a serving of cytogainer would be a meal) for 3500+ calories and you need about 160 grams protein a day. Drink your whey shake right when you wake up. Eat a slow digesting protein at night such as cottage cheese, milk, peanut butter so your muscles are supplied through the night. If you drink whey before bed, your body will absorb it within an hour and your muscles wont be getting any amino acids for the next 7 hrs or however long you sleep.

I guarentee if you follow this you will gain weight.

[Mister Discotheque]

Lift heavy, take whey protein + creatine, don't give up

30# is not easy but you'll get there. I'm 5' 9" 175# now and climbing

[blazin_chino]

squats and milk

[7:30femmefatale]

i would just like to say that i wish i had this problem.. that is all

[Rock=Greatness]

Heres what you need to do. Eat 6 meals a day(a serving of cytogainer would be a meal) for 3500+ calories and you need about 160 grams protein a day. Drink your whey shake right when you wake up. Eat a slow digesting protein at night such as cottage cheese, milk, peanut butter so your muscles are supplied through the night. If you drink whey before bed, your body will absorb it within an hour and your muscles wont be getting any amino acids for the next 7 hrs or however long you sleep.

This is legit. When I had my personal trainer, I used to do something similar to this. Water is your friend too.

[AmmunitionVX]

Whey protein is not a type of drink, its a type of protein. Cytogainer already has whey protein in it. Take that right after working out becasue you need carbs after lifting along with protein.
Heres what you need to do. Eat 6 meals a day(a serving of cytogainer would be a meal) for 3500+ calories and you need about 160 grams protein a day. Drink your whey shake right when you wake up. Eat a slow digesting protein at night such as cottage cheese, milk, peanut butter so your muscles are supplied through the night. If you drink whey before bed, your body will absorb it within an hour and your muscles wont be getting any amino acids for the next 7 hrs or however long you sleep.
I guarentee if you follow this you will gain weight.


huh? After working out, you want just WHEY, not any carbs. Carbs will slow down the digestion.

If you ever look at any whey supps, they contain very little carbs, and if he is going to eat peanut butter, make sure it's the natural kind, not that other junk.

[Ty NiTTi]

huh? After working out, you want just WHEY, not any carbs. Carbs will slow down the digestion.
If you ever look at any whey supps, they contain very little carbs, and if he is going to eat peanut butter, make sure it's the natural kind, not that other junk.

Wrong, you need carbs along with protein. WHy do you think post-workout shakes contain carbs?

Right on the natural PB, thats the only kind I fuk with.

[khalid a.k.a Genocide]

I am a 20 year old that is 5'11'' and 145 lbs, and I am trying to gain 30 lbs.
I lift practically every other day, and I am fairly cut, but at the same time 145 is just too skinny, and I am trying to bulk up.
I know I know eat a lot of protein, but does anyone have a specific regimen to help me pack on the lbs while retaining the "cutness".
Additionally, it should be noted that I am in college, so preparing healthy meals proves quite difficult with everything going on.


Depending on your genetics, gaining 30lbs+ can be easy or hard. With that said, consuming an excess amount of calories combined with a solid weight training regime will pack pounds on your frame.

As far as supplements, the role of supplements is simply to "supplement" your diet with nutrients already found in whole foods(meat, chicken(turkey), fish, potatoes, rice, salad, milk, water, fruits, etc). In other words, its an extra that helps simplify the process of packing mass, muscle or to lean out.

And like someone already mentioned, when you "bulk" you also add some fats along with muscle. What most knowledgable lifters do is after a few(or some) months of bulkying they go on a cutting cycle to get lean. In this cut/lean cycle, we pretty much add (more) cardio to the weight training routine. Either keep lifting as heavy as before(while bulkying) or decrease the weights just abit. And of course, decrease the total daily calories abit, diminish fat consumption even more. Just tighten up/dial up your diet even more.

Anyway, since you are in college and trying to squeeze in healthy meals is tough. Just try and get as much info as possible on general nutrition and tips on simple healthy meals and stuff. Shoot for at least 4 meals a day(ideally it would be 6 meals). And also try and get in a healthy snack every now and then. A healthy snack can be a protein bar, buy a pack of it and gobble some down in between meals, in class or whatever. Get as much calories in as u can. But stay away from fried foods, greasy foods, sodas, sugary foods and junk food in general. Have one or two cheat days, meaning a day where you can gobble down some junk food. Look to consume mostly steak, chicken(grilled), fish, tuna, rice(brown), pasta, salads, potatoes(baked), milk, alot of water, natural juice is ok.

[FATAL]

you have no chance of gaining weight without the help of roids.

[khalid a.k.a Genocide]

you have no chance of gaining weight without the help of roids.

definitely NOT true. This is a very sad misconception that uneducated folks have concerning putting on mass and so forth. smh

Anabolic steroids basically makes up put on mass fast and also helps you retain most of the muscle mass if not all (u gained during your bulk) after your cutting cycle. .

But a solid workout routine and a solid diet will definitely help you pack some mass. Even people that are on "roids" still need to have a sharp diet and a solid training routine. We have discussed this issue quite a bit here before in the past.

[FATAL]

definitely NOT true. This is a very sad misconception that uneducated folks have concerning putting on mass and so forth. smh
Anabolic steroids basically makes up put on mass fast and also helps you retain most of the muscle mass if not all (u gained during your bulk) after your cutting cycle. .
But a solid workout routine and a solid diet will definitely help you pack some mass. Even people that are on "roids" still need to have a sharp diet and a solid training routine. We have discussed this issue quite a bit here before in the past.

this guy is like a damn stick figure, 5'11 145?

theres no way he starts gaining weight until his metabolism slows down unless he makes a 100% effort.

[khalid a.k.a Genocide]

this guy is like a damn stick figure, 5'11 145?
theres no way he starts gaining weight until his metabolism slows down unless he makes a 100% effort.

lol. But its possible. Its just a matter of him committing himself on staying focused on the target. If he does eat clean(and up his calorie intake substancially) and lifts hard he should see progress steadily.

[Mister Discotheque]

A fast metabolism is even better, when ti comes time to cut he won't have to do anything lol

[The Syndicate]

im 5-9 160 and trying to gain some pound too m self

how much does creatine help?

[MASSASOIT]

Creatine helps a lot, depending on how you workout and what you're eating you can put up as much as 10 pounds easy but theres no point in taking it if you're not ready to workout as intense as you possibly can and also eating a lot cuz then youd just be wasting your money. Another important thing is sticking with your workouts, you cant miss ****

[smoove_gg]

I am a 20 year old that is 5'11'' and 145 lbs, and I am trying to gain 30 lbs.
I lift practically every other day, and I am fairly cut, but at the same time 145 is just too skinny, and I am trying to bulk up.
I know I know eat a lot of protein, but does anyone have a specific regimen to help me pack on the lbs while retaining the "cutness".
Additionally, it should be noted that I am in college, so preparing healthy meals proves quite difficult with everything going on.
You are probably lifting hard but it seem like you don't put that same effort into diet. Diet is half the battle in weight training. You will stay at 145lb if you continue with the " I am in college excuse." You need to start tracking calories just like you probably log your lifts.
Take one week and find out how many calories it take to maintain your current weight which shouldn't be much.
After, you find out just add 700-1000 calories to your daily total. Don't waste your money on Creatine or any other supplements, just spend your money on food.
Its your choice, you can either skip meals because of your 830am class; but six months from now your weight will still be 145lb regardless of how hard you train in the gym
Or
Man up , track your calories and eat big "Every Single Day"
and you will no doubt grow.

[JKFrazier]

It took me about 8 months but I weighed myself today and I clocked in at 150lbs(I'm 5'8") which is 15 more than I came in with at the beginning of the year. I look and feel better. No creatine or any of that. Just eating more and working out(fell way off during summer though). It works. :yes:

[ReInCaRnAtioN]

Whey is all good, but its not giving you calories. Cytogainer or muscle milk collegiate are the best weight gainers. Take one serving with milk and you got almost a 1000 calories. It gets expensive tho.

good looks

[JBela523]

You are probably lifting hard but it seem like you don't put that same effort into diet. Diet is half the battle in weight training. You will stay at 145lb if you continue with the " I am in college excuse." You need to start tracking calories just like you probably log your lifts.
Take one week and find out how many calories it take to maintain your current weight which shouldn't be much.
After, you find out just add 700-1000 calories to your daily total. Don't waste your money on Creatine or any other supplements, just spend your money on food.
Its your choice, you can either skip meals because of your 830am class; but six months from now your weight will still be 145lb regardless of how hard you train in the gym
Or
Man up , track your calories and eat big "Every Single Day"
and you will no doubt grow.
You just inspired me

[kevm3]

I needa get back in the routine.

[J. Rush]

im on a missions to add 25-35 pounds by March 31

[ReInCaRnAtioN]

just copped that cyto gainer i just wanna gain like 10-15 pounds i dont care if its fat, i hate being skinny