Newbie needs help with gaining mass.

[muscles29]

I'm not trying to be a professional body builder or anything like that. I'm just trying to gain some weight because I'm too thin. I have a really bony rib cage.

I have two questions. In the past I worked out and I gained a little slowly. Most of my gains were in my arms, thighs, legs. My question is how do you go about adding mass to your rib cage? Which exercises are best for that.

Also I'm still struggling to get my diet right. I'm not eating anywhere near enough. In fact I found it shocking some people are eating 4000 to 5000 calories a day. I feel like I probably would get sick eating that much.

Anyway about the calories, I've been reading that all calories aren't the same. There are so called empty calories that won't help much as far as adding mass goes.

Would fast food such as a Burger King whopper count as far as calories go. Because I looked it up and that has about 700 calories right there. Or would fast food such as a whopper be considered empty calories?

I hope not because other wise it's going to be tough for me to get that many calories in since I work full time.

Also I just bought some muscle milk and cyto gainer today. They are loaded with calories. But I have also heard you should get most of your calories from whole foods.

Also the amount of protein is confusing, on one hand some people are saying you need 1.5g per body weight and you got other people saying you don't need nearly that much protein. Any advice? Thanks.

 

[JL_204]

If you want to gain wieght than you shouldnt be worrying about eating clean all the time. I looked my best when I stopped worrying about getting x amount of protien and carbs and just ate all the burger king and mcdics I wanted. Im not telling you to indulge in fast food becuase thats just not healthy. But fast food can really help getting those calories in.

 

[Introspective]

I put on 49 pounds in 2 months, eat 4 meals a day making yourself full each time, drink gallon of whole milk, egg whites, protein, chicken, oats, sausage,egg sandwich, toast
pasta, spag bol, not really the best in terms of clean diet but it took me from 12 stone 8 to 16 stone 1 in around 2 months. Protein wise i was taking 3 protein shakes a day, unflavoured, mixed with a pint of whole milk. then 8 egg whites a day, sometimes tuna chicken sandwich, oats and toast and shredded weat for breakfast, and chciken soup with bread for supper, then oats and protein shake before bed.

 

[s8nlilhlpr]

as far as gaining trying to quickly gain mass, if you have to eat mcdee's or BK to get your calories in then do it. Yes, they are mostly empty calories and a lot of fat, but you MUST have an excess of calories. It doesn't matter how clean your diet is, if you aren't eating enough calories. If your worried about nutrients, then throw a decent multi-vitamin in the mix, and stuff your face.

 

[anotherbutters]

'Empty calories' refers to the amount of 'goodness' a food provides. Think of vitamins and minerals as well as calories. You might get 100 calories from a candy bar, but it won't provide you with any vitamins and minerals (hence empty). 100 calories from a banana will provide you with lots of vits and minerals as well.

Eating 'clean' refers to this too - clean just means healthy foods (fruit, veg, meat, oats, rice, etc). Healthy foods will provide more vitamins and minerals than burgers and fries.

However, in your position, starting out from a skinny base, I agree with what everyone else said above. Just eat anything. Try to get a source of protein in every meal. Drink tons of milk. Keep track of your weight each week and if it's not going up, eat more.

Weight gainers can be a convenient way of increasing the number of calories you eat per day, especially if you're working and don't have anywhere to eat properly.

 

[SgtSlaughter]

'Empty calories' refers to the amount of 'goodness' a food provides. Think of vitamins and minerals as well as calories. You might get 100 calories from a candy bar, but it won't provide you with any vitamins and minerals (hence empty). 100 calories from a banana will provide you with lots of vits and minerals as well.

Eating 'clean' refers to this too - clean just means healthy foods (fruit, veg, meat, oats, rice, etc). Healthy foods will provide more vitamins and minerals than burgers and fries.

However, in your position, starting out from a skinny base, I agree with what everyone else said above. Just eat anything. Try to get a source of protein in every meal. Drink tons of milk. Keep track of your weight each week and if it's not going up, eat more.

Weight gainers can be a convenient way of increasing the number of calories you eat per day, especially if you're working and don't have anywhere to eat properly.

Good post.

Yup avoid empty and all nutrient empty calories unless you want to get fat. Nutrient dense foods are the way to go. DO NOT get your calories from liquids ( in the form of sodas and juices ) drink tons of water (your kidneys can handle up to 15 liters / day, so a gallon or two isn't a big deal), and water is the transporter of all nutrients it'll keep it moving in your system.... I for one, also went with a weight gainer to start out getting used to eating alot... move to whole foods though as soon as you can. In short the body is meant to process whole foods not liquid food, and it'll burn calrioes in doing so... so you'll hopefully aviod extra fat deposists as well. Hop on a treadmill if you start depositing fat and even limit intake if you so dare to reacces your diet...

Positive Nitrogen balance will yield muscular gains... eat PROTEIN at EVERY sitting... along with Good Fats, and Complex Carbs (unless it's right after a workout)... READ your eyes out everyday here, and you'll be good. Always read, and research on your own before you ask quesions... inform yourself.

Good luck... tis the season to bulk!

- SGT

 

[SgtSlaughter]

quick addendum:

Remember this: "I've never seen anyone grow eating salads and grilled chicken." always got me in the right midset at meal time... but don't neglect your ruffage, it's good for gains too, just eat that along with quality complex carbs and add some good fats.

And... somethinig I was always scared of when Bulking. Getting fat... it's almost unaviodable, just try to keep it to a minimum and don't give up. Remember you'll strip the fat off later. But if your a hardgainer which a may workout to be you may not even have that problem... so Eat up!!

- SGT