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Posted: 12/6/2014 10:24:57 PM EDT
[#1]
GOMAD and heavy squats.
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Posted: 12/6/2014 10:38:43 PM EDT
[#2]
What are your calorie counts/day for the last week? Month?
Seriously quit buying the mass gainer. it's crap. Buy gallons and gallons of whole milk (+/- chocolate). |
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Posted: 12/7/2014 1:33:44 AM EDT
[#3]
"Hard gainers" is a myth. You can't fool science. You aren't special, you just don't eat enough. Eat more. Track your calories. Eat like it's your job. Go get something to eat right now. Take snacks to work. If you can (i.e. you aren't allergic/LI), drink milk at every meal. Target 1/2 to 1 gal milk a day. You have to eat more EVERY day. Don't pat yourself on the back for killing a large pizza on Friday night and then have a light breakfast and salad for lunch of Saturday.
I was 5'11" and 125 lbs at 19. I'm 215 lbs now. I used to think I ate a lot and that I would never gain weight. Of course, I used to think 2 hrs on chest, shoulders, back, tris and bis would make me hyooooge. ETA: What worked for me? 3-4 eggs for breakfast. Snacks at work. 2 double cheeseburger combos from McDonalds for lunch 5 days/week for several months. Big dinner. 1/2+ gal milk a day. I averaged around 4000 calories a day. 3x/week I did heavy compounds (SS, TM, Madcow). I did it dirty though. If I had it to do all over again, I would eat 500 or so over maintenance. Evaluate after 2-3 months. Adjust up (only up) as required until I hit desired weight. |
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Posted: 12/7/2014 4:16:35 AM EDT
[#4]
Quote HistoryQuoted:
GOMAD and heavy squats. This is the correct answer. What program are you doing? Thats a huge part of the deal as well. If you are not stressing your body in a way that forces it to adapt...it won't. If I were you I'd buy and read the book starting strength and FOLLOW the program. It was designed for someone just like you...who wants to add muscular body weight. |
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Posted: 12/7/2014 4:55:37 AM EDT
[#5]
Squat.
At least 90% of the people in the gym don't, or half ass it, if you do it for real your body will change. Eat calorie rich food, and that includes fats. Don't skimp on fats or you will not gain. Drink a protein shake before bed, mix it with milk. Your gains happen out of the gym, you need to stay in the black with protein and calories.
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Posted: 12/7/2014 11:55:50 PM EDT
[#6]
Quote HistoryQuoted:
Squat. At least 90% of the people in the gym don't, or half ass it, if you do it for real your body will change. Eat calorie rich food, and that includes fats. Don't skimp on fats or you will not gain. Drink a protein shake before bed, mix it with milk. Your gains happen out of the gym, you need to stay in the black with protein and calories. I am by no means a bad A...but this is true. My entire body structure changed from heavy squats over time. |
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Posted: 12/8/2014 9:16:21 AM EDT
[#7]
2 scoops chocolate protein powder, 1/3 cup of oats, 1 banana and a little honey mixed in a blinder with 16 oz of milk. Drink that with your breakfast and then good luck not gaining weight.
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Posted: 12/8/2014 9:56:30 AM EDT
[#8]
Quote HistoryQuoted:
GOMAD and heavy squats. FPNI |
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Posted: 12/8/2014 9:58:37 AM EDT
[#9]
I've drank so much milk over the last few months that a heel spur (calcium deposit) has formed on the bottom of my right heel. I eat anywhere from 3000-4000 calories per day. When I started a few months ago, I weighed 140 so I've gained some weight, however I just wanted to see if anyone had some recommendations for faster gains. I eat so much now that I'm sick. It's not fun and it's not easy.
As far as programming, I do Crossfit 3 days per week. I did put that in the OP because I didn't want to derail the discussion. I like it and I'm going to continue to do it because it pushes me further/harder than going at it alone. I have a GREAT coach and programming and I don't want to change it. Thanks. |
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Posted: 12/8/2014 10:22:17 AM EDT
[#10]
Sounds like your coach needs to program you for your goals.
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Posted: 12/8/2014 12:47:21 PM EDT
[#11]
Quote HistoryQuoted:
I've drank so much milk over the last few months that a heel spur (calcium deposit) has formed on the bottom of my right heel. I eat anywhere from 3000-4000 calories per day. When I started a few months ago, I weighed 140 so I've gained some weight, however I just wanted to see if anyone had some recommendations for faster gains. I eat so much now that I'm sick. It's not fun and it's not easy. As far as programming, I do Crossfit 3 days per week. I did put that in the OP because I didn't want to derail the discussion. I like it and I'm going to continue to do it because it pushes me further/harder than going at it alone. I have a GREAT coach and programming and I don't want to change it. Thanks. I like Crossfit, and I think it can be a great program if done properly and it aligns with your goals. The fact is though, that unless you're keeping your CF workouts very short and heavy (under probably 5 minutes) it IS making it a lot harder for you to gain weight. So you can do whatever you want, but you need to consider your goals and priorities. |
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Posted: 12/8/2014 1:03:24 PM EDT
[#12]
I may be wrong, but crossfit that is like doing a ton of conditioning isn't conducive to adding a lot of body weight.
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Posted: 12/8/2014 1:07:28 PM EDT
[#13]
Quote HistoryQuoted:
I may be wrong, but crossfit that is like doing a ton of conditioning isn't conducive to adding a lot of body weight. No you're not wrong, but it CAN be done if programmed properly. For example, if your workouts are like this: 5 Min Ladder up 225# squat clean pullups You're probably going to be fine. OTOH if you're doing something like: 4 rounds 800m run 30 pullups 30 kettlebell swings You'll never gain weight. |
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Posted: 12/8/2014 1:29:06 PM EDT
[#14]
Quote HistoryQuoted:
No you're not wrong, but it CAN be done if programmed properly. For example, if your workouts are like this: 5 Min Ladder up 225# squat clean pullups You're probably going to be fine. OTOH if you're doing something like: 4 rounds 800m run 30 pullups 30 kettlebell swings You'll never gain weight. Quote HistoryQuoted:
Quoted:
I may be wrong, but crossfit that is like doing a ton of conditioning isn't conducive to adding a lot of body weight. No you're not wrong, but it CAN be done if programmed properly. For example, if your workouts are like this: 5 Min Ladder up 225# squat clean pullups You're probably going to be fine. OTOH if you're doing something like: 4 rounds 800m run 30 pullups 30 kettlebell swings You'll never gain weight. Here's an example of last weeks workouts: Monday 21-15-9 (reps) Power Cleans (135 lbs) Box Jumps 24" Wednesday 5 Rds 6 HSPU 8 Strict Pullups 10 Push Press (95 lbs) Friday 12 Min AMRAP 6 Front Squats (135 lbs) 50 ft Lunges (35 lb plate) 8 TTB |
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Posted: 12/8/2014 1:56:05 PM EDT
[#15]
Quote HistoryQuoted:
Here's an example of last weeks workouts: Monday 21-15-9 (reps) Power Cleans (135 lbs) Box Jumps 24" Wednesday 5 Rds 6 HSPU 8 Strict Pullups 10 Push Press (95 lbs) Friday 12 Min AMRAP 6 Front Squats (135 lbs) 50 ft Lunges (35 lb plate) 8 TTB Quote HistoryQuoted:
Quoted:
Quoted:
I may be wrong, but crossfit that is like doing a ton of conditioning isn't conducive to adding a lot of body weight. No you're not wrong, but it CAN be done if programmed properly. For example, if your workouts are like this: 5 Min Ladder up 225# squat clean pullups You're probably going to be fine. OTOH if you're doing something like: 4 rounds 800m run 30 pullups 30 kettlebell swings You'll never gain weight. Here's an example of last weeks workouts: Monday 21-15-9 (reps) Power Cleans (135 lbs) Box Jumps 24" Wednesday 5 Rds 6 HSPU 8 Strict Pullups 10 Push Press (95 lbs) Friday 12 Min AMRAP 6 Front Squats (135 lbs) 50 ft Lunges (35 lb plate) 8 TTB If I was 140# and my primary goal was weight gain I'd cut that back or modify. Monday could be heavier with fewer reps. Wedensday maybe 3 rounds. Friday heavier and shorter. You have to figure out your priorities. |
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Posted: 12/8/2014 2:06:29 PM EDT
[#16]
Quote HistoryQuoted:
2 scoops chocolate protein powder, 1/3 cup of oats, 1 banana and a little honey mixed in a blinder with 16 oz of milk. Drink that with your breakfast and then good luck not gaining weight. I forgot the big scoop of peanut butter. |
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Posted: 12/12/2014 3:13:34 AM EDT
[#17]
Quote HistoryQuoted:
"Hard gainers" is a myth. You can't fool science. You aren't special, you just don't eat enough. Eat more. Track your calories. Eat like it's your job. Go get something to eat right now. Take snacks to work. If you can (i.e. you aren't allergic/LI), drink milk at every meal. Target 1/2 to 1 gal milk a day. You have to eat more EVERY day. Don't pat yourself on the back for killing a large pizza on Friday night and then have a light breakfast and salad for lunch of Saturday. I was 5'11" and 125 lbs at 19. I'm 215 lbs now. I used to think I ate a lot and that I would never gain weight. Of course, I used to think 2 hrs on chest, shoulders, back, tris and bis would make me hyooooge. ETA: What worked for me? 3-4 eggs for breakfast. Snacks at work. 2 double cheeseburger combos from McDonalds for lunch 5 days/week for several months. Big dinner. 1/2+ gal milk a day. I averaged around 4000 calories a day. 3x/week I did heavy compounds (SS, TM, Madcow). I did it dirty though. If I had it to do all over again, I would eat 500 or so over maintenance. Evaluate after 2-3 months. Adjust up (only up) as required until I hit desired weight. This be true.^^^^^^ You can't get bigger unless you eat. Plus you have to sleep. You're body grows when you're sleeping....... Six to 8 hours minimum every night when your lifting to get bigger..... 
I'm approaching 60 now and my joints are screwed from lifting heavy....... But if I had to do it over again I wouldn't change anything........ 
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Posted: 12/13/2014 9:57:07 AM EDT
[#18]
Lots of calories and lifting heavy weights, throw some creating in there for good measure. If you like cross fit stick with it, but you will never make big gains doing that much cardio without spending some quality time with the heavy iron. Lifting heavy weight is what grows muscle tissue
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Posted: 12/13/2014 11:56:15 AM EDT
[#19]
When I started lifting I was ~155#s. I ate the fuck out of the buffet at pizza hut.
Those days are over though 
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Posted: 12/13/2014 12:00:28 PM EDT
[#20]
I used to have a hard time gaining weight. I was about your size and weight at 30. I bulked to 200 doing heavy workouts and eating a lot of food. Worst decision I ever made. I got stronger but I got a lot fatter also. It took me a long time to lose the fat and now it seems easier to gain it back. Just gaining 5 lbs of muscle a year will add up in 5 years to an impressive amount of muscle and at that rate you won't have a bunch of fat to lose.
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Posted: 12/13/2014 12:20:27 PM EDT
[#21]
Quote HistoryQuoted:
When I started lifting I was ~155#s. I ate the fuck out of the buffet at pizza hut. Those days are over though Yeah that buffet sucks now. 
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Posted: 12/13/2014 12:21:38 PM EDT
[#22]
Quote HistoryQuoted:
I used to have a hard time gaining weight. I was about your size and weight at 30. I bulked to 200 doing heavy workouts and eating a lot of food. Worst decision I ever made. I got stronger but I got a lot fatter also. It took me a long time to lose the fat and now it seems easier to gain it back. Just gaining 5 lbs of muscle a year will add up in 5 years to an impressive amount of muscle and at that rate you won't have a bunch of fat to lose. That's called getting old.
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Posted: 12/13/2014 5:08:27 PM EDT
[#23]
Meshuggah
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Posted: 12/14/2014 8:16:43 AM EDT
[#24]
Quote HistoryQuoted:
Meshuggah Same here... I am def gonna try the oatmeal and peanut butter and protein in the morning Power butter ftw |
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Posted: 12/19/2014 2:07:39 AM EDT
[#25]
Quote HistoryQuoted: I forgot the big scoop of peanut butter. Quote HistoryQuoted: Quoted: 2 scoops chocolate protein powder, 1/3 cup of oats, 1 banana and a little honey mixed in a blinder with 16 oz of milk. Drink that with your breakfast and then good luck not gaining weight. I forgot the big scoop of peanut butter. |
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Posted: 12/19/2014 10:35:40 AM EDT
[#26]
I started this semester at 170. I weigh 190 now. That's 20 pounds in 4 months and that's without getting optimal sleep. I usually get 4-5. I'm doing 5/3/1 and Boring but big, and I would follow Wendlers meal plan in the book- 30-50 grams of protein from meat, serving of veggies, whatever carbs you can cram, and a protein shake with 12oz of whole milk with protein. That's every meal, and you need to do it 4x a day. Now that I'm on break, and I can get quality sleep, I'm going for 205 by mid January. You have to EAT, I'm a hard gainer, and I can eat the house, but it's about consistency. IMO, I wouldn't do the huge shake for breakfast, because you'll feel full and then reason that it's okay to skip your next meal because of the massive shake you had, then next thing you know, you're only eating 3x a day. I drink protein shakes 3-4x a day not for the protein, but because it's easy calories. After a meal if you slam a shake with 12-16 oz of whole milk and protein and nothing else, it's so easy and it's about 400 easy calories right there, 4x a day and you're at 1600 just from you're drinks. I also mik Modern BCAA and Creatine NOW Monohydrate as my workout drink. I don't think the creative has hit me yet, as I haven't been drinking enough water, but it should over this break.
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Posted: 12/19/2014 3:55:58 PM EDT
[#27]
Check out Kris Gethins muscle builder that he just released on bb.com
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Posted: 12/20/2014 5:00:03 AM EDT
[#28]
Quote HistoryQuoted:
This is the correct answer. Quote HistoryQuoted:
Quoted:
GOMAD and heavy squats. This is the correct answer. Hmm. The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. |
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Posted: 12/20/2014 7:24:46 AM EDT
[#29]
Quote HistoryQuoted:
Hmm. The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Quote HistoryQuoted:
Quoted:
Quoted:
GOMAD and heavy squats. This is the correct answer. Hmm. The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Why in the world would you only do 1/4 squats? Unless medical condition. |
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Posted: 12/20/2014 11:30:42 AM EDT
[#30]
Quote HistoryQuoted:
Why in the world would you only do 1/4 squats? Unless medical condition. Quote HistoryQuoted:
Quoted:
Quoted:
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GOMAD and heavy squats. This is the correct answer. Hmm. The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Why in the world would you only do 1/4 squats? Unless medical condition. I have almost zero leg strength, due to a neurological disorder. |
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Posted: 12/20/2014 1:20:06 PM EDT
[#31]
Quote HistoryQuoted:
Why in the world would you only do 1/4 squats? Unless medical condition. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
GOMAD and heavy squats. This is the correct answer. Hmm. The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Why in the world would you only do 1/4 squats? Unless medical condition. Unlike Hank, Stanc has a good reason for 1/4 squats. Boom, nailed it. 
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Posted: 12/20/2014 2:44:44 PM EDT
[#32]
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Posted: 12/20/2014 2:47:41 PM EDT
[#33]
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Posted: 12/20/2014 2:50:56 PM EDT
[#34]
You know I love you Hank.
I was in Memphis last weekend and was going to hit you up but I ran into a bottle of scotch on Beale street and forgot. Next time... |
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Posted: 12/20/2014 3:33:01 PM EDT
[#35]
DOOD
Dew it, you know I will sacrifice myself to the BBQ gods with you whenever you're in. 
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Posted: 12/20/2014 3:42:13 PM EDT
[#36]
For sure man
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Posted: 12/20/2014 5:06:32 PM EDT
[#37]
Quote HistoryQuoted:
I have almost zero leg strength, due to a neurological disorder. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
GOMAD and heavy squats. This is the correct answer. Hmm. The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Why in the world would you only do 1/4 squats? Unless medical condition. I have almost zero leg strength, due to a neurological disorder. OK. It getting any better since lifting? |
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Posted: 12/20/2014 10:28:43 PM EDT
[#38]
Quote HistoryQuoted:
OK. It getting any better since lifting? Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Why in the world would you only do 1/4 squats? Unless medical condition. I have almost zero leg strength, due to a neurological disorder. OK. It getting any better since lifting? Unfortunately, no. In fact, my legs feel like they might even be weaker now than six months ago. However, it's very difficult to gage change in leg strength, since in self-assisted squats I'm using my arms to help me do the movement. During my last leg day, I switched to (self-assisted) 1/2 squats, in case the greater range of motion might possibly be of benefit. Of course, 1/2 squats necessarily means my arms are doing even more of the work than with 1/4 squats. |
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Posted: 12/20/2014 11:53:57 PM EDT
[#39]
Bulking For Ectomorphs
This has the shakes someone else mention with protein, PB, oats, honey, and milk and the ratios for specific caloric amounts. Also some other good info here. |
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Posted: 12/21/2014 9:56:49 AM EDT
[#40]
Quote HistoryQuoted:
Unfortunately, no. In fact, my legs feel like they might even be weaker now than six months ago. However, it's very difficult to gage change in leg strength, since in self-assisted squats I'm using my arms to help me do the movement. During my last leg day, I switched to (self-assisted) 1/2 squats, in case the greater range of motion might possibly be of benefit. Of course, 1/2 squats necessarily means my arms are doing even more of the work than with 1/4 squats. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
The first six months of this year, I gained 4 lbs per month, eating regular food. The only milk I had was a small amount in a bowl of cereal three times a week, and my squatting was self-assisted, one-quarter squats at bodyweight only. Why in the world would you only do 1/4 squats? Unless medical condition. I have almost zero leg strength, due to a neurological disorder. OK. It getting any better since lifting? Unfortunately, no. In fact, my legs feel like they might even be weaker now than six months ago. However, it's very difficult to gage change in leg strength, since in self-assisted squats I'm using my arms to help me do the movement. During my last leg day, I switched to (self-assisted) 1/2 squats, in case the greater range of motion might possibly be of benefit. Of course, 1/2 squats necessarily means my arms are doing even more of the work than with 1/4 squats. That's unfortunate. Hopefully the work will help. |
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Posted: 12/29/2014 1:34:13 AM EDT
[#41]
All the hard gainer shit is nonsense. 4 months is not a lot of time. Crossfit is not great for mass. 10-15lbs of lean muscle could be a year of dedicated lifting.
Lift heavy, all muscle groups or you are just cheating yourself. 5/3/1 for example. Eat big, carbs and protein bruh. Sleep. Recovery is key. Time. Most people who think they are "hard gainers" are just not seeing results fast enough and get discouraged, or they are not sticking to routine/diet. I've had good quick results in both mass and strength from d-aspartic acid if you want a little help. Do your own research and decide on that.
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