Reaching a target weight

[danbo]

How can i increase my weight fairly quickly (within 6 months) based on the information below?

STATS
Current Weight: 63kg
Body Fat: 17.5%
Training routine: BJJ (Brazilian Jiu-Jitus) * 3 days, MMA (Mixed Martial Arts) * 1 day, Gym * 2 days.
Metabolism: Very High
Diet: Poor (willing to improve it upon advice, if it won't cost me lots [I'm a student])
Fitness: Good

WEIGHTS
Bench Press: 35kg
Leg Press: 75kg
Lat Pulldown: 35kg
Seated Row: 40kg
Abdominal curl: 40kg
Bicep/Tricep: 35kg

TARGET
Weight: 69.9kg
Body Fat: 10%

Thanks

 

[plrpower]

I dont mean to be a cock but how do you claim high metabolism with 17.5% body fat. Being that fat at 63kg is just out of shape. I would rework you entire workout plan or start working out if your not.

 

[danbo]

I dont mean to be a cock but how do you claim high metabolism with 17.5% body fat. Being that fat at 63kg is just out of shape. I would rework you entire workout plan or start working out if your not.

I claim high metabolism because i am medically under weight, i have been told by a doctor that i have high metabolism, and the reason i have 17.5% body fat is because of beer. Read my post, i do work out.

 

[JL_204]

My advice would be to try Madcows 5x5. People have been gaining tons of wieght off of that program including myself. It will give you functional strength along with the wieght gain.
Look for it in the wieghtlifting forum.

 

[danbo]

Re: Reaching a target weight (5x5 programme queries)

My advice would be to try Madcows 5x5. People have been gaining tons of wieght off of that program including myself. It will give you functional strength along with the wieght gain.
Look for it in the wieghtlifting forum.

Seems like a good programme. There are some terms that i don't know the meaning of though, can you explain the following? Also it doesn't say what exercises are best for each muscle (E.g. it just says "Biceps and Triceps"), so will any exercise that works these muscles be ok?

Terms i don't understand:

Bent over rows
Deadlifts
Weighted hypers
Weighted dips

Also when it says squats, would that be squats with a weight, or just no weight squats? Is any cardio warmup recommended for this?

 

[JL_204]

Seems like a good programme. There are some terms that i don't know the meaning of though, can you explain the following? Also it doesn't say what exercises are best for each muscle (E.g. it just says "Biceps and Triceps"), so will any exercise that works these muscles be ok?

Terms i don't understand:

Bent over rows
Deadlifts
Weighted hypers
Weighted dips

Also when it says squats, would that be squats with a weight, or just no weight squats? Is any cardio warmup recommended for this?

If you look through the "Bill Starr 5x5 variation a la madcow" thread Everything you asked is cover in there. There are alot of links to read through but just take your time.

Yes, the squats are with wieght. Give the "Single Factor Theory program" a try first.
you can ask Madcow2 in the mother thread for a better explanation.