Advice?

[FAT_TONY]

So yeh, i have been searching around for info for a bit of time and have decided to ask for some more advice. Already been to the doctor, he said i was perfectly healthy, which included blood tests, so i don't have to worry about any health problems luckily.

So yeh, im a young male adult around 6"1 (186cm) and weigh 122 lb (55kg ). while im healthy i dont really look it, been doing weight training on and off for about 2 years, have increased my strength a bit but my size and weight hasn't change much, if at all. With around 5-8% body fat, i look very thin and it's fustrating that weights really aint doing much in terms of mass. I do eat as much as possible, get enough sleep most of the time, don't drink that often, dont smoke or take any illegal party drugs.

Currently i use a 78lb bar, two 36lb dumbbells, train 5days/week on average. currently only supplement im using is creatine but im going to get some more protien powder soon.

Quick stats:
6"1
122lb
5-8% body fat
curl max: 100lb (~45kg)
dead lift max: 135-175lb (60-70kg).

so what do you guys recommend, im looking to increase up to 145lb - 165lb if possible, mainly in upper body as well. any ideas on increasing body fat or amount i could eat is also greatly appreciated.

i know it may look like im a teen but im not, which is why im here.

 

[KeepinMyGains]

Bro food is what you need to bulk up. Is this a typo 6'1 and 122 pounds? Your first step and I'm sure lot's of bro's here will agree is you need to increase your caloric intake. You should post up your diet meaning list everything that you had to eat yesterday. If you do not know how to eat properly steroids will be a huge disappointment.

 

[KeepinMyGains]

Post up your diet with Calories/Carbs/Fats

 

[FAT_TONY]

Post up your diet with Calories/Carbs/Fats

thats going to take a bit of time to figure out. unfortunately it's not a typo, i really do try and eat as much as my stomach can take but i get full quickly.


also, its 3am here, i need some sleep will get back to ya afterwards.

 

[KeepinMyGains]

No worries there are plenty of good bro's that can help tweak your diet, and get some mass on your frame.

 

[eddymerckx]

age?

 

[Heath82]

lol, fat tony weighs 122. anyway, eat bro. damn near every bro that comes here and says they eat enough, dosent. you should be able to natty put on 25lbs in a couple of months...

 

[wills_got_rythm]

You have to eat alot bro and you also have to have a training routine thats gonna help you build muscle.

 

[RADAR]

First Get a notebook & Pen Make yourself a training log, If you don't know how PM Me and I will design one for you,
As Stated Above You Need To Eat, If you're having trouble eating and getting full to quickly, then You need to list your daily diet intake for each day in that log, You Need a Gram of Protein for every pound of bodyweight.
I Also suspect you're not training properly, if you follow these instructions to the letter I know for a fact you can add close to 15lbs of solid muscle maybe even more,only if you commit yourself!

I am here to help it's up to you to make that first step!

RADAR

 

[rocmand]

bro,122lbs,my nuts weigh more then that,well off a cycle.lol,bro increase your calorie intake,triple.train hard for a couple of years,than consider taken gear

 

[FAT_TONY]

i know i need to eat more but i cant, theres a limit and mines tiny. So i wrote down an average meal for a given day, it's all in metric though since im Australian. It's approximate, only weighed a few things out.

breakfast
150g of nutrigrain (cereal)
400mls of milk

lunch
125-200g bread
with bacon/ham
500mls of milk

dinner
200g of steak or chicken
+vegetables
200-400g of fruit

drink
2 eggs
5g creatine
600mls milk
protein powder when i have it.

 

[bluetoolpaul]

double it man. seriously. It's hard to eat a lot, I know, but you have too. Food is 100 times more important than any magical pill or injectable. I was 6'2 and 115 as a teenager so I know what you're facing. if you go to gear now, you won't keep it. period. I have a buddy in a similiar situation. he's 6'3 and 150. he'd been training 2 months before he decided to juice. his workouts suck and he looks like crap but he'll 'balloon' up to 175. unfortunately it doesn't look good b/c his diet sucks and he just stuffs his face w/ whatever. Once he's off he drops all the weight again. What you're doing to your body isn't worth putting on a few 'watery' pounds.

lift correctly, eat right, take whey protein, a good multi, and some creatine for good measure and give yourself some time.

It sucks in the meantime but that is far and away the best way to do it. You can no doubt hit 180-200 naturally given the right amount of time and proper training and diet

 

[FAT_TONY]

you sure double all that? including the milk? ill convert it to imperial if its easy to read. also, is the diet balanced enough?

knowing my limits with weights, what exercise routine do you recommend? i mostly work on my arms and shoulders, a bit on back and chest and a little bit on the legs.

i know ill grow if i wait, my dad weighs around 200lb (was around 230lb) but he didnt really start growing until around 30, i cant really wait that long.

 

[micksnowdog]

mate i'm aussie too and seriously you need an education. jump on limewire and accidentally download tom venuto's burn the fat feed the muscle. construct a diet when you have read his book add 500cal to that diet and you're on a bulking diet. follow that exactly and get a decent workout program and a gym membership, backyarding it just doesn't do it. i had similar stats once too 5'11 63kg.

 

[RADAR]

i know i need to eat more but i cant, theres a limit and mines tiny. So i wrote down an average meal for a given day, it's all in metric though since im Australian. It's approximate, only weighed a few things out.

breakfast
150g of nutrigrain (cereal)
400mls of milk

lunch
125-200g bread
with bacon/ham
500mls of milk

dinner
200g of steak or chicken
+vegetables
200-400g of fruit

drink
2 eggs
5g creatine
600mls milk
protein powder when i have it.

You're not eating enough!Breakfast should be your biggest meal, I would also reccommend that you add a high protein powder With 500 or more calories to that in conjunction to what you eat!

RADAR

 

[FAT_TONY]

i got some of this:
Bodybuilding.com - CytoSport Cyto Gainer - Gain Weight Fast! On sale now!

also, i have put a lot more effort into my diet, reduce the milk i drink so im more hungry more often. slowly starting on the gainer, dont want to cut out normal food cuz of it. on the weekend ill re-evaluate my training and when i have some cash (which could be a while) ill get a gym membership.

thanks for the helps guys.

btw im 21

 

[Heath82]

weight gainers are ok, but nothing beats real food! imo, dont drop the milk. hell, drink a gallon a day. your stomache is like a balloon, you just need to condition it to expand more. eat eat eat!

 

[FAT_TONY]

weight gainers are ok, but nothing beats real food! imo, dont drop the milk. hell, drink a gallon a day. your stomache is like a balloon, you just need to condition it to expand more. eat eat eat!

i haven't dropped the milk, just cut it down so i can eat more food. i drink around 1L to 1.5L now. also eating more smaller meals is helping.

 

[cuts82]

Dude there is no two ways about it, you have to learn how to eat and how to train!
I suggest you go onto bodybuilding.com and just read, read read! there is tons of very god info on there.

Man do you even train at a gym?

 

[cuts82]

Also im a nutritionist and at that height and weight you are technically malnourished. are really twenty one?
because if your not tell us and it will make more sense why your so skinny

 

[shirlock]

Man I've pulled the chain on things biggar than 122lb's..

I would suggest you go and get some professional advice from a dietician, listen to what they tell you & act on it.

 

[FAT_TONY]

Also im a nutritionist and at that height and weight you are technically malnourished. are really twenty one?
because if your not tell us and it will make more sense why your so skinny

my doctor said i was perfectly healthy, so ill take his word for it. like i said i dont train at a gym cant afford it atm but i a z-bar and 2 dumbbells at home.

 

[cuts82]

Good luck with that then

 

[micksnowdog]

i'd have to say fuck aussie dieticians. one i went to put me on an aitkens style diet for boxing. no wonder i couldn't train.