Building some bulk?

[Pretty Flaco]

Currently I'm 17 years old. Everyone in my family has a very thin build. I'm 6'1" and weigh about 145lb. I'm very tone and fit but I'd like to build a little more muscle... mostly for girls. :lol:
What are some good ways for a skinny motherfucker like me to build some muscle? What workouts should I do? (I do not have access to a gym, but have access to 5, 10, 15, 25, and 50lb weights, jump ropes, and a speedbag for equipment). Is there a recommended diet I should eat? My current diet is not very good and I really just eat whatever I can get. Any help would be appreciated!

[Libertador]

Protein protein protein!
http://en.wikipedia.org/wiki/Paleolithic_diet
I would suggest tofu. It's a cheap way to get access to low-fat protein.

[Pretty Flaco]

Protein protein protein!
http://en.wikipedia.org/wiki/Paleolithic_diet
I would suggest tofu. It's a cheap way to get access to low-fat protein.

My older bro (who's an anthropologist) was talking about this once, but from a scientific standpoint. He mentioned the healthiness of it but said nothin of muscle building.

Does anyone have any suggestions for foods I could get from walmart or target that can help me keep this diet?

also, is tuna a good protein source? my mom really likes tuna and buys a shitstorm of the shit

[Libertador]

My older bro (who's an anthropologist) was talking about this once, but from a scientific standpoint. He mentioned the healthiness of it but said nothin of muscle building. It really focuses on eating meat. Not the most ecological option but it still promotes muscle growth. http://nerdfitness.com/blog/


Also, is tuna a good protein source? my mom really likes tuna and buys a shitstorm of the shit Low in fat great in can. I eat canned sardines occasionally for protein even though I'm mainly a vegetarian.

[Ingraham Effingham]

Exercise: High weight, low reps,
Diet: lots of protein

[Meridian]

Protein is good as others said, though if you really want to 'bulk' up, as far as I've understood it's a good idea to eat a lot. Stuff like chicken, fish, fruit, eggs, milk, meat is good.

Note, however, that it is necessary to combine the above with plenty of weight exercise if you want to primarily generate muscle and not fat. And you want to have protein intake directly after exercising.

[Pretty Flaco]

Are protein shakes worth buying? Someone was trying to get my younger bro to start taking those after he plays soccer

[F9]

as i said in a thread before, i am far from a fan of protein shakes, and generally supplements especially when you can get those things from nature.Chicken is the best way to go my friend, but dont limit it to that meat only have others also but avoid as much as possible red meat.Fruits should also be added on a bit more regular basis(i guess) on your timetable.And as for the exercises, if you want to build muscles do big weights as much as possible(and by possible i mean trying to push all the way).Also dont get just on upper body and forget the legs, they need some trainning too.For me its a bit of a funny thing to see someone who builded up upper body really well and has some tiny legs... And dont forget good warm up, and stretch before and after!!And not in a relaxed way, do them properly they are very important!Try asking some professional trainer though, he surely knows better and you will be sure of what s/he will tell you.

[Niccolò Rossi]

I'm 6'1" and weigh about 145lb. I'm very tone and fit but I'd like to build a little more muscle... mostly for girls. :lol:

At 145lbs at 6'1'' you are very skinny. Gaining muscle mass however is something you should be doing for yourself, not for 'girls'. Being skinny is really only going to be an obstacle to getting laid/finding a relationship in certain crowds. But yeah, if your motivation is other people you won't get far.


What are some good ways for a skinny motherfucker like me to build some muscle? What workouts should I do?

Perform basic barbell excercises, linearly progressing the weight lifted. Eat a caloric surplus high in protein. Sleep minimum 8hrs a day and recover from your training.


Is there a recommended diet I should eat?

Eat more calories than you burn daily (caloric surplus).
Eat 1.5g of protein per pound of bodyweight.
For a guy your size, pretty much a see-food diet will work. You see food, then you eat it. Protein sources might include any poultry, any red meat, pork, any fish, dairy (including possibly a cheap protein supplement), eggs. Carb sources might include rice, oats, pasta, white potatoes, sweet potatoes, fruit. Cake is also an excellant source of simple carbs... at 145lbs I'm only half kidding here. Fats might include animal fats from the meat and dairy you eat, eggs, nuts, avocado, olive oil, macadamia nut oil, fish oil etc.


http://en.wikipedia.org/wiki/Paleolithic_diet (http://www.anonym.to/?http://en.wikipedia.org/wiki/Paleolithic_diet)
I would suggest tofu. It's a cheap way to get access to low-fat protein.


Low in fat great in can. I eat canned sardines occasionally for protein even though I'm mainly a vegetarian.

A 'Paleolithic diet' is not a good means of gaining muscular bulk.

Also, tofu is not Paleo

Also, avoiding fat in fish is not paleo. Paleo is relatively high fat.

Nic.

[Bardo]

What do the protein proponents in this thread think about whey? My budget really won't permit a large meat increase in my diet, so I've been considering picking up a big jar of whey protein. I've been lifting weights on my own for a few years and literally haven't gained a pound in the last 3-4 years. Would anyone recommend these products?

[CommunityBeliever]

Hemp protien (http://nutiva.com/products/hemp-protein-powder-organic/) is pretty awesome, but thanks to our fantastic drug war it might cost you a bit more.

As for workouts, that really depends upon what equipment you have and a bunch of other factors.

[Libertador]

A 'Paleolithic diet' is not a good means of gaining muscular bulk.

Also, tofu is not Paleo

Also, avoiding fat in fish is not paleo. Paleo is relatively high fat.

Nic.I've seen a few sites (NerdFitess, for example) advocating a paleo diet that seems to have worked for a pretty good number of people. No personal experience on my part though.

Also, I never said I was into Paleo.

[Tim Finnegan]

http://en.wikipedia.org/wiki/Paleolithic_diet
Also known as the "we've got a spare ecosystem in the attic, right?" diet. http://forums.civfanatics.com/images/smilies/mischief.gif

[Libertador]

Also known as the "we've got a spare ecosystem in the attic, right?" diet. http://forums.civfanatics.com/images/smilies/mischief.gif Explain. I'm drunk.

[Tim Finnegan]

Explain. I'm drunk.
Actually, you already mentioned it when you said that it was "not the most ecological option". My bad. :blushing:

[Pretty Flaco]

At 145lbs at 6'1'' you are very skinny. Gaining muscle mass however is something you should be doing for yourself, not for 'girls'. Being skinny is really only going to be an obstacle to getting laid/finding a relationship in certain crowds. But yeah, if your motivation is other people you won't get far.



Perform basic barbell excercises, linearly progressing the weight lifted. Eat a caloric surplus high in protein. Sleep minimum 8hrs a day and recover from your training.



Eat more calories than you burn daily (caloric surplus).
Eat 1.5g of protein per pound of bodyweight.
For a guy your size, pretty much a see-food diet will work. You see food, then you eat it. Protein sources might include any poultry, any red meat, pork, any fish, dairy (including possibly a cheap protein supplement), eggs. Carb sources might include rice, oats, pasta, white potatoes, sweet potatoes, fruit. Cake is also an excellant source of simple carbs... at 145lbs I'm only half kidding here. Fats might include animal fats from the meat and dairy you eat, eggs, nuts, avocado, olive oil, macadamia nut oil, fish oil etc.





A 'Paleolithic diet' is not a good means of gaining muscular bulk.

Also, tofu is not Paleo

Also, avoiding fat in fish is not paleo. Paleo is relatively high fat.

Nic.

thanks for the advice. and you're right i gotta do it for myself. i'm already attractive enough as is anyway. ;)

EDIT
also, should I avoid caffeine?

[Niccolò Rossi]

What do the protein proponents in this thread think about whey? My budget really won't permit a large meat increase in my diet, so I've been considering picking up a big jar of whey protein. I've been lifting weights on my own for a few years and literally haven't gained a pound in the last 3-4 years. Would anyone recommend these products?

Whey protein is inexpensive when bought unflavoured, unbranded and in bulk. There are a number of online retailers that provide whey protein supplements direct from the manufactuerer. This is your best bet if you wanna save money.

And yeah, gaining weight is a matter of eating more. End of story. I got no idea what your diet looks like but there isn't enough calories overall and probably not enough protein to boot either.


Hemp protien (http://www.anonym.to/?http://nutiva.com/products/hemp-protein-powder-organic/) is pretty awesome


Not really.


also, should I avoid caffeine?

It's not a make or break thing. I don't like caffeine as a rule though.

Nic.

[xub3rn00dlex]

Are protein shakes worth buying? Someone was trying to get my younger bro to start taking those after he plays soccer

Yes. Pre,Peri,Post workout shakes are a great way to keep your calories and protein intake higher than you normally would. Also a great way to get your 1.5-2.0 grams per pound of body weight in without breaking the bank.



Hemp protein is pretty awesome, but thanks to our fantastic drug war it might cost you a bit more.


Hemp protein? Never heard of it. Stick to regular whey protein, and casein at night. Rather than spending extra bucks on hemp, get a bulk supply of creatine mono.


thanks for the advice. and you're right i gotta do it for myself. i'm already attractive enough as is anyway. ;)

EDIT
also, should I avoid caffeine?

Working out is more mental than physical believe it or not. If you don't want it for yourself, to break your own records, to push your own body, you won't get far. You'll get bored, tired, and uninterested very quickly, especially if you won't see results as soon or as greatly as you hope. This is a process, takes several months and even years. Best be prepared! And why would you avoid caffeine? Unless you're sensitive to it/ are taking supplements with caffeine in it, it shouldn't be a problem.

[Arilou Lalee'lay]

Getting plenty of protein while being completely vegan is easy, don't waste money on hemp or soy get things with vital wheat gluten, I think that's what it's called. Whole foods type places have field roast things that aren't completely disgusting.

With dumbell weights I really like the first workout on this page: http://www.bodybuilding.com/fun/wotw3.htm

Also I was entirely unable to build muscle no matter what i did until the age of twenty or so. But good luck anyway!

[Rusty Shackleford]

currently i am using a bench with a relatively low weight of 60-70 lbs. i do sit ups and bench pretty much every time i go out for a cigarette. i also try to increase my protein intake. im not buying supplements yet. (though i want to) but i am also 5'6" and 160ish pounds so im trying to cut back on fat a bit.

occasionally ill do an aerobic and anaerobic 30+ minute constant workout. ill switch between aerobic and anaerobic every 2-5 minutes to keep my heart rate up and increase calorie burn. also, since im a smoker, i want to work my heart more.

ive been doing this for about a month now and im already noticing some muscle. also, mind over matter. find a way to work it into your routine. and keep doing it. become a fanatic. if you dont keep it up youll probably lose it.


speaking of this. im going to exercise now :D (also, is it bad to exercise when drunk?)

[Arilou Lalee'lay]

(also, is it bad to exercise when drunk?)

I've gone through periods where I stay tipsy to drunk a lot of the day, including while I work out, and it didn't hurt anything. I did some googling on the topic and I couldn't find anything reliable saying it was bad.

Also SWIM always tokes before working out. Some people say it makes them too lazy to do it. It's just about the only thing that keeps me from getting bored and leaving, however. Also it seems to keep your muscles from getting as sore so you can push yourself harder. I certainly wouldn't recommend someone get into weed just for working out though, and I wouldn't recommend 17 year olds get into weed at all without knowing them personally.


At 145lbs at 6'1'' you are very skinny. Gaining muscle mass however is something you should be doing for yourself, not for 'girls'. Being skinny is really only going to be an obstacle to getting laid/finding a relationship in certain crowds. But yeah, if your motivation is other people you won't get far.

For the record, I have never worked out for any reason other than getting laid. More than enough motivation for me. I don't really understand why anyone would work out "for themselves" unless they spend their free time playing sports or staring at themselves. But then I don't understand why anyone would play sports either, so to each his own.

[Vendetta]

Hindu pushups

ZLuN3wVduNs

[Pretty Flaco]

I thought caffeine would increase the rate my body uses calories. But I guess I don't really know how caffeine works.

[ellipsis]

I have been trying to bulk up but so far have only been losing weight. 150 lbs and 6' ATM. Down from 165 before i became manorexic.