Getting bigger....

Need some quality advice guys.

I don't have a problem in the sense that I need to lose weight.  I'm just the opposite - it remains a constant struggle for me to gain weight.  I'm 6'1" and around 145.  (Please save the jokes, I've heard all of em).

Seems like every commercial or advertisement or magazine is geared toward weight loss.  I've yet to find a quality program or service that can help me put on bulk weight - and keep it on.

I work 12 hour days.  I have 2 more hours on top of that for commute time.  (However, I only work 14 days per month).  My Shift I work goes like this: work 4 nights, off 3 days, work 3 days, off 1 day, work 3 nights, off 3 days, work 4 days, off 7 days.

I'm not concerned with adding lean muscle (I can burn the fat off with ease).  I'm strictly concerned with adding 40 to 60 lbs of bulk weight.

I will not use any type of steriods or drugs.

Any suggestions?  

 

When I'm in a gaining phase, lots of pasta, rice, beans, cheese, red meat, bread, and piling on the sauces works for me.  If you want a protein shake to help out, Muscle Milk has a lot of fat in it and it tastes great.  Good luck.  

Protein powder and "super food" shakes made with juice for taste. I made one with water today and almost hurled. Perhaps a carton of those EAS 45Gs protein drinks a day.......

They sell all the above at GNC.

Henry's suggestion is a good one as well

GL 

6'1" isn't really short either. I think I'm 5'11" 174.

How old are you, if you don't mind me asking? If you're 25 or under, you'll still fill out some......

When I was 18, I was 6'0", 155 lbs. I guess I'm bigger now, but not fat at all...

Are you young?

Drink 2 quarts of eggnog everyday for a month. You'll be there.....

Not trying to be funny, but it's fattening as hell...

Well you need to gain that weight in a healthy way. Do not try and eat more bad fats and stuff that will kill you.

This site is very informative with a lot of practical advice that you can implement here and now. Link 

Also i would like to mention that "nuts such as almond, walnut, hazel" are excellent sources to gain weight. Plus they are in the top end of healthy both in regards to fats and chemical combinents that fight disease, heart/cancer. Walnuts in particular is great. If you need to gain weight include them daily.

Also dark chocolate 70% and up. 500 or so cals in 100 gram. It is a 2fer. It is healthy and its only negative component the amount of cals is what you need.

You could also start drinking one class of red wine per day. That will add cals to your diet and improve health.

dennis                   I'm actually 32

Henry               

Mikael    

 

Also dark chocolate 70% and up. 500 or so cals in 100 gram. It is a 2fer. It is healthy and its only negative component the amount of cals is what you need.

Never knew that. Interesting. I love dark chocolate.

You could also start drinking one class of red wine per day

Usually get that covered...

32, I bet you still fill out some naturally. Go to the GNC, one that has someone that looks like they actually work out, not one with a high school kid behind the counter. Ask them . They love to talk this stuff and are usually happy to "educate" you. They don't make commission, so there's no hidden agendas. They are just seemingly passionate about working out, etc.

I've been in 3 GNCs in a year at least and overheard a guy asking an employee about putting on weight. The customer wasn't made to feel embarrassed, and the employee was more enthusiastic talking to him than half my college professors...

GL....Atlheatholder....

Go buy the number 1 gainer protein. Iso mass by natures best. This is the only lactose free gainer. Its the only one that has worked good for me. Don't waste your money on cheap gainers.take 3 shakes a day. Gaining is way tougher than loosing.

atl - one word...

Calorie

How you want to look when you've reached your target weight is a whole different story but at 145, you are very, very underweight and I wouldn't even worry about the macronutrient (protein, carb, fat) proportion...just consume as much shit as you want.

The solution is actually not complicated. Most weight hard-gainers do not consume adequate daily calories. Do this:

To gain weight:

Training day:
total daily caloric intake requirement = bodyweight(lbs) x 20
145 x 20 = 2900 calories

Non-training day:
total daily caloric intake requirement = bodyweight(lbs) x 15
145 x 15 = 2175 calories

I cannot stress this enough...be consistent about this. This has to be a daily act of discipline and results will come. Make this a part of your life from now on and treat it as important as breathing and I guarantee you, you will gain weight. From now on, everything you eat or drink(shake and such), take note of the total calorie and protein. Here (in my next post -too long!!!) is a list of food I dug up somewhere i from when I was bulking up back in the day. I'm talking about 15 years ago but same shit...

I recommend you train at least 4 times a week. This will make your protein synthesis more active.

Ignore all the bullshit supplement products out there except for two. A few more may work but for gaining weight you only need two at this point. I will only recommend Whey Protein Isolate and a dietary fiber supplement (very important to push stuff down especially in the beginning when you're  loading your body with calories, your stomach will likely get upset but don't worry only lasts a couple of days to a week at most).

Anyway, I don't want to bombard you with tons of info..the important thing is you start working on your goal. Do it now bro.

LOL this is real old school..brings back great memories

1 LARGE PORK CHOP         350 CAL     25G PROTEIN
224G PORK ROAST (8 OZ)        385 CAL    56G PROTEIN
3/4C GROUND PORK COOKED(6OZ)        504 CAL    44G PROTEIN
1C GROUND PORK COOKED(8OZ)        672 CAL    59G PROTEIN
1C CHICKEN BREAST(140G)        231 CAL    43G PROTEIN
3OZ EYE OF ROUND(85G)        147 CAL    18G PROTEIN
1/2C CHICKEN BREAST(70G)        115 CAL    22G PROTEIN
1/2C GROUND PORK COOKED(4OZ)        336 CAL    29G PROTEIN
1/4C GROUND PORK COOKED(2OZ)        168 CAL    14G PROTEIN
1 WHOLE EGG        70 CAL    6G PROTEIN
SHRIMP 100G        60CAL    13G PROTEIN
10 EGG WHITES        160 CAL    35G PROTEIN
1C EGG WHITES          120 CAL     28G PROTEIN
ROAST BEEF(100G)        190 CAL    20G PROTEIN
9 PC KOBE MEAT BALLS         375 CAL     24G PROTEIN
INSIDE ROUND BEEF RAW(100G)        133 CAL    22.4 PROTEIN
3/4C GROUND BEEF COOKED(6OZ)        252 CAL    22G PROTEIN
1/2C GROUND BEEF COOKED(4OZ)        168 CAL    15G PROTEIN
ROAST BEEF(100G)        205 CAL    21G PROTEIN
CALIFORNIA ROLLS (9PCS)        252 CAL    19G PROTEIN
BASA FILLET(100G)        90 CAL    15G PROTEIN
FRIED SQUID 3OZ(85G)        150 CAL    15G PROTEIN
3 STRIPS OF BACON COOKED        345 CAL    9G PROTEIN
1 CHICKEN WING        99 CAL    9G PROTEIN
1 CUP OF SKIMMED MILK        90 CAL    9G PROTEIN
1C MASHED POTATOES(8 OZ)        200 CAL    5G PROTEIN
1 MEDIUM POTATO(213G)        164 CAL    4G PROTEIN
1 CUP OF COOKED WHITE RICE        250 CAL    4G PROTEIN
1/2C GREEN PEAS        60 CAL    4G PROTEIN
100G BAKED POTATO         136 CAL    4G PROTEIN
1 TBSP PEANUT BUTTER        90 CAL     3G PROTEIN
1C YAM(136G)        158 CAL    2G PROTEIN
1C STRAWBERRIES        28 CAL    2G PROTEIN
BANANA         108 CAL    2G PROTEIN
1 ORANGE        45 CAL    1G PROTEIN
TILAPIA FILLET (112G)        93 CAL    21G PROTEIN
1 AVOCADO (201G)        322 CAL    4G PROTEIN
1C STRING BEANS(125G)        44 CAL    2G PROTEIN


atl, just pick which ones you enjoy eating and enjoy 'em! Hope it helps.

Can you put away a lot of serious chow in general as a person? Just because it's fun to eat like a lot of guys ?(me for one)

Hit the buffet restaurants country style. usually country food... a lot of times has starchy fatty, but tasty foods.

Seems like Bobby has it down to a science. Listen to his advice...

Here is a weight gain diet that worked really well for me a couple of years ago. This was developed for me by a sports dietician based on my macro-nutrient readings (via blood tests), but I reckon it could work for anyone.

Breakfast =  protein shake (skim milk, skim milk powder, 30g whey protein powder, 1 whole egg, 2 frozen bananas, 1 cup rolled oats, 1 tablespoon Ovaltine)

Mid morning=  small tub (200g) low fat fruit yogurt + fruit / breakfast bar or some cheese and crackers

Lunch = "Bean salad" (150g tin of mixed beans, 200g tin tuna, half a red onion chopped, half a tomato chopped, tablespoon pesto, tablespoon sesame oil)

Late afternoon = same meal as mid morning

Dinner = Chicken breast / piece of fish / steak + two servings of mixed vegetables

Post workout = same protein shake as for breakfast minus the rolled oats

Supper (if you can manage it) = some fruit

* along with the above meals this plan included drinking a litre of calorie containing fluid every day, ie some fruit juice ect. Fruit juice is actually a very good way of adding easy calories to any diet and is one of the first things any dietician will tell people to cut out when they're trying to LOSE weight.

I went from 73kg to 87kg (or in American speak, 161 pounds to 191 pounds) over a period of about nine months on the above diet and had loads of energy in the weight room.

Bear in mind that you're body fat % will increase on a diet like this but that is part and parcel of adding muscle to your frame

https://longevity.about.com/od/lifelongnutrition/p/chocolate.htm

pizza
cheeseburgers
pecan pie

This really shouldn't be that difficult.

dennishopson you had to be doing something legs oriented. No one puts on 32+ pounds of upper body muscle.

I think this thread is pretty dangerous. I don't think anyone should add 40-60 pounds of bulk weight I mean WTF ?

atlheatholder If you are constantly changing your sleep cycles that can play a huge part in fitness gains. You need to be aware of adrenal fatigue if you are going to venture into putting on that much weight.

Also do you play any sports ? If so - make sure you start this weight gaining project from the floor to the core and then on up. If you play ANY sport that involves sharp cutting (Tennis Basketball Racquetball Line Dancing Martial Arts Hop Scotch) bulking up top can put a ton of extra strain on the knee and ankle ligaments ect. When you are doing an explosive move like any Jump or Max Cut you can put 600%++ your body weight of force onto those joints.
Besides preventing injury the legs...especially the ASS ... are probably the best place to add weight.

6'1 180 at a low body fat % is about ideal for someone your size. Thats above typical NBA weight and around the new NFL WR weight.

Remember JUST Size means nothing. Bulk doesnt equate to strenght or power necesarily. I can't see going over 3500 calories a day for someone your size as being healthy....being HEALTHY is the key.

dennishopson you had to be doing something legs oriented. No one puts on 32+ pounds of upper body muscle.

I still don't fucking believe it.

Different Doc, different city confirmed it Friday.

I can't do lower body till back fixed. Dude. I hear ya. It's unbelievable. Slight gut, but nothing at all, really.

I still don't believe it.

 Anything WHITE or Fried will add weight.ie. potatoes, rice, bread, etc.

I'm 6'5" 325 ( was 390 at one point) but HWP

Whey Protein, Creatine, and lots of Carbs <sugars and starches> ( 5-8  med to small meals a day)

if that doesn't work, see your Dr. to see if you have a gastro/intenstinal parasite.....

I can't recall if I mentioned intaking daily creatine and whey protein shakes......

Started taking phenagran (anti-nausea pills) that got my regular eating habits 4 times a day, instead of one or not at all....Pain made me nauseous for well over a year, and more than a few times a month, I'd go 2-3 days w/out eating. I was shooting casually for about 12 pounds, not 32.

Like I said before, I don't believe myself. 3 different weigh ins from one doc, and another 80 miles S. at another....same reading.

Is it muscle on you?

Holy crap!

Nice work if so.,.....

Are you an offensive lineman?

no creatine that shit is not natural, be natural, everyone wants a shortcut, you could can gain muscle mass and see your weight go up because we all know muscle weighs more than fat.  get more protein in your diet

 No offense, but you shouldn't give uneducated advice. Creatine IS natural.......