27

If you want to gain muscle and strength, then you need to Eat Don't buy into the 'hardgainer' non-sense. Calories In > Calories Expended = Weight Gain That's the simplest way I can put it. If you eat like a skinny person, you will gain weight like a skinny person (little to none). Proper nutrition is of course next but a little out of scope for this ...


13

It might help you gain weight, but you would have to drink a lot of it. Not to mention that weight would probably be fat - not muscle. That said, why Milk and Honey? Drinking 5 bottles of Coke a day will help you gain weight as well - doesn't mean you should do it or that it's the correct or smartest thing to do. Why don't eat some food - lean beef, with ...


12

Great question! As you probably expect, to get the results you're looking for, you'll need to do some work. 20 lbs is a lot of weight to gain, but it's an attainable goal! It's probably not what you want to hear, but in your first year, you shouldn't expect to put on more than 10 lbs of healthy weight. You'll need to be patient! A great way to get ...


11

Your mother is in a seriously dangerous place, and this really is in the realm of nutrition and medicine more than physical fitness (as far as priorities go). Her endocrine, cardiovascular, muscular, and skeletal systems have to be off-the-charts bad. There's a good movie that came out recently called Fed Up: it lays out a lot of the more horrible aspects ...


10

First of all, you're not working out the other half of your body...your legs. When you're a natural lifter (no anabolic supplements like 90% of the instagram and gym rat population), the most efficient way to grow is systematically, maybe even the only way. For those not using buckets of steroids, hypertrophy (muscle growth) is not a localized process. For ...


9

I've heard/read here and elsewhere that I shouldn't be doing cardio if my ultimate goal is to gain weight. Some limited cardio can be good while weight training. Cardio helps with increasing O2 circulation, strengthens your heart, and increases endurance. However, what cardio doesn't do much of is put stress on your muscles to initiate growth. Running 5 ...


9

Because the english wikipedia is pested by bad references (mostly third class fitness sites that oversimplify the whole thing) I will cite from the German Wikipedia (with translation by me). Diese Idee ist heute medizinisch widerlegt. Das Konzept taucht heute fast ausschließlich im Fitness-Bereich auf, um ein dem Körpertyp angepasstes Trainingsprogramm zu ...


9

Ectomorphs automatically win when it comes to long distance running and rock climbing, as well as any other sport where being light is an advantage. Being unable to gain weight easily means strength gains are almost entirely without a matching weight gain. That's great if you want to keep your own weight low while getting stronger. Also, a lot of designers ...


8

Soreness does not mean that you had a good workout (or vice versa), it means you had a workout you weren't used to. I've been lifting for a few years and I never feel sore, except for when I've had a long time off.


7

In order to understand how to pick the implements, you need to know what they are doing for you. I'll rank the implements in order of difficulty--assuming you have the same total weight, they will feel progressively less difficult: Kettlebells (KB): Because each hand is loaded separately, you have to work harder to stabilize the KB. Additionally, the KB ...


7

Your muscles haven't gotten any bigger, they are slightly swollen (or "pumped") after your workout, because of inflammation. This is a standard response of your body to this new challenge you are throwing at it. If you keep training, at some point this effect will last only few hours after working out, if at all. Because your body would have adapted and ...


7

Let's break it down. Credit:myfitnesspal & reddit This is bad for a whole host of reasons: Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though. Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is ...


6

I'm not sure if you are an ectomorph, but whether you are eating enough or not is the question. If you are not gaining any weight the answer is no. Do you eat 6 times a day? 3 major and minor meals? Even ectomorphs do well on a high calorie diet. To gain weight you should always be on a calorie surplus diet. Do you consume enough protein? If you are a ...


6

You are drinking flavored salt water. If it has no calories it can't make you fat but it can make you feel bloated. http://www.mayoclinic.com/health/sodium/NU00284 Mayo clinic references too much sodium can lead to water retention. So maybe in the short term it could make you retain a percent of an ounce of water in your system. Not fat but maybe ...


6

The problem you are running into is one of context. The answer to the problem depends on what's causing the progress to stall. Neither answer is inherently wrong, nor is either answer more correct. For a better answer to your question, I have to introduce the concept of periodization. At it's simplest definition, periodization is the process of ...


6

I have done a lot of legwork for you here, lets take a look at the meals mentioned in myfitnesspal's calorie checker: I have assumed 2 tbsp of each dried fruit & nuts with lunch. Ignore the goals at the bottom. If I plug in your height, weight, age into IIMYM.com I get that your BMR is 1961 calories and your TDEE is 2298 calories. If you want a nice ...


6

Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end. Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look across species, there appears to be a neat relation between the average mass of a subject in that species and its metabolic rate. A linear relation, in fact, ...


6

The total muscle mass that you've built is THE determining factor in whether you are progressing in bodybuilding. The size of certain muscle groups is secondary to this, but also very important. Therefore, tracking your FFMI score would be a quick way to track progress. Lyle McDonald has a popular model of muscle growth which suggests the potential rate at ...


5

First, for those unfamiliar with the Sumo wrestler's diet, you can get a rough idea in this article. A main staple of the diet is chanko-nabe. A couple quick points from the first article: Average life expectancy is 60-65 years (10 years younger the average Japanese male) The lifestyle does carry with it increased risk of diabetes, heart disease, ...


5

Chris made a very good comment on your question. I have the same body structure like yours is. I found some advantages of being an ectomorph. You can eat whatever you want; till it's just a matter of increasing fat on your body due to your eating habbits. You will never have to struggle to lose weiht. You have fewer chances of getting affected by those ...


5

I would recommend eating smaller meals more often. Eating one very large meal and one small meal isn't good based on my experience I'm the same way, except I only eat about 3800 calories a day. I'm 6"2' (1.88m) and 155 pounds (70kg), though My body weight back before I started lifting and when I only ate about 2200 calories per day was 130 pounds (59kg). ...


5

I was planning on doing cable work for my triceps and biceps every second day for the next month. As a beginner you have a much quicker adaptation to activity then an intermediate or advanced lifter, so to that end this is an appropriate strategy, but with one caveat: time between workouts is not the only factor that affects your recovery. Other factors in ...


5

Yeah so, you obviously need to eat more. If I understand you correctly you fast for 24 hours per day, which in itself is fine, however it is VERY hard to get one day worth of food in one meal. Especially vegetarian meal. So you need at least one more meal per day, maybe even two more to get into caloric surplus. Think of it this way. To maintain your ...


5

Go back to the doctor, get other bloodwork done. Women are prone to a couple of different endocrine issues that are related to weight gain - namely PCOS and hypothyroidism. Both are very often under- or misdiagnosed. For PCOS, you need at least the following bloodwork - DHEAS, fasting insulin, and fasting glucose. Ideally, she should also get free ...


5

I would strongly consider dramatically increasing your intake of grass-fed meat. The fat can be good for you. A large grass-fed steak with a side of veggies drenched in butter from grass-fed cows is tremendously delicious, allows for great variety by changing up the choice of veggies, and is powerfully anabolic when eaten in sufficient quantities. Pastured ...


5

You need to understand that TDEE (total daily energy expenditure) is merely an estimate of how many calories your body burns with the level of activity you are performing. There's a couple things that don't make sense for the TDEE numbers you posted: Your Basal Metabolic Rate (BMR) is only ~1900 calories, but your TDEE is over 2800? Light exercise and 15 ...


5

Muscle does not build faster than fat burns. It sounds like your main issue is not that you are not burning fat or gaining muscle, but instead you're not actually measuring those things. Your body is not entirely muscle OR fat. In turn, when you weigh yourself you are not only measuring those two factors. You're measuring fat mass and lean body mass (muscle,...


5

It's an inverse pyramid strength-training workout. Although this seems to be fairly low reps, it's used to encourage muscles to build volume. I wouldn't suggest hitting these kinds of reps though. Injuries are rampant when you load up on these weights. A more appropriate strength and volume building routine would be 10-8-6 or even 8-6-4 reps, each with ...


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