Sorry about that late reply. Take what you found to be what you are already eating, and continue for just two weeks. Find what the average weight was from both weeks. If you did not gain what you want, add some more calories.
Something to note is that as of now you should not worry about anything else. Get used to counting calories and get better at it. Once you are used it it, count proteins as well. Later, fats and carbs. Then meal timing. Then carb timing. The list goes on. Do not confuse yourself yet. You do not want to fall into a a sea of knowledge that you do not understand how to sail through.
Are you sure that’s a slow rate of weight gain? Because that seems a perfectly reasonable pace to me.
I just woke up, went to toilet and then stepped on scale after that.
I had 67kg 3 weeks ago.
Now I have 68kg exactly. I’m 180cm tall and around 10% bodyfat.
So it seems it’s 1kg per 3 weeks. I’m really happy with this and I look as lean as ever.
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Ironically I just stepped on scale few minutes ago and that’s exactly how much I gained in 3 weeks.
I don’t really see any changes when I look in the mirror, but I gained. And my numbers also went up a bit when lifting. So I’m satisfied with this pace. I’ll keep this up for next 3 weeks, hopefully I’ll gain another kg.
Eat more. My go-to was chicken and chocolate milk when I was gaining weight last fall. I continued eating chicken and pork but cut out the chocolate milk and I’ve lost about 10lbs over the last 5 months, which leads me to believe that the 528g carbs/128g protein/80g fat per gallon is what kept me in a caloric surplus. Have a gallon every day or two for a month (or several months) and you’ll gain weight.
I don’t know if it’s a rookie move to go hard on the chocolate milk or what, but it worked for me. I gained a small amount of fat over the course of 4 months while I was doing that but the ROI in terms of strength gains was well worth it. Chicken + chocolate milk + 5/3/1 + 4 months = great gains for any beginner/intermediate lifter. My unprofessional opinion.
There is onw reason why this won’t work for me.
- I don’t like chocolate milk XD
I do drink regular milk daily, but I dislike chocolate milk. But vanilla or strawberry milk could do it.
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I made HUGE initial progress off GOMAD and 20 Rep Squats.
GOMAD = Gallon Milk a Day as @lava2007 mentioned above. Personally I experienced some farts and shits, but the gains were well worth it. I was bringing my gallon jug of milk everywhere!
My workouts (loosely based off the squats and milk routine) were:
1 set 20 rep squat
1 set 20 rep barbell pullover
AMRAP Pullup/Dips
I also did Texas Method before and after this too. If you don’t like chocolate milk, I think vanilla and strawberry would be just as good. Nequick has a great Banana flavor too, and I saw a school district that had an orange creme flavor in the lunchrooms while I was in highschool.
I personally dislike chicken, so I do red meat and/or eggs.
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Well I think that I’ll give this method a go then.
Just I gotta get a gallon jug and find some place where I can buy strawberry/vanilla/banana milk at reasonably low price.
Just I’ll first finish this last 3 weeks with same method I did previous 3 weeks. I see I’m on to something, like people adviced. After that, I’ll try to add milk like mentioned above.
Get a good bender. I make homemad milk is less than 2 a gallon here hehe… smoothies all day
There is some fucking strange advice going on in this thread. OP has already said he wants to slowly add weight and is patient… And than people are telling him to GOMAD and eat buckets of food… wtf?
Also you guys know that you can drink smaller amounts of milk a day other than just a gallon?
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Well, this made me realize some things now.
Thanks bro.
- Gallon of milk a day is expensive and for that sole reason I can’t do this method even if I want
- Lots of added sugar in any flavoured milk
- Really high calcium intake
- I’d pee like crazy and it would affect my sleep
- I’d probably get fat
I thought it’s way to go, until I saw that 1 gallon is almoust 4 liters (I’m in Europe, to us a gallon is not really known thing, same like pounds or lbs). And 4 liters is bit too much for me considering that I’m still under 68kg.
People who posted this did had good results with it, but I’ll also assume they are much bigger individuals than myself.
like I said before - I’ll do another 3 weeks with my current pace, and then decide if I’ll continue it like that or add more calories or actually reduce calories.
Also @Irishman92 what do you think, is it faster way to get result by slowly adding quality weight or by bulking and then cutting?
I’d honestly want to do it without need to cut, or with only minimum cutting needed, even if it takes 2x longer to get result.
I think that it’s best if you get the ‘fastest’ or ‘best’ or ‘optimal’ way to train/eat/live mantra out of your head now. If you truly want results, the only way to do it is to adopt a healthy lifestyle that challenges your body on a regular basis. Listen to your body. Push when you feel good, maintain or back off when you don’t feel good. Play the long game man.
I think you already answered your question. If it makes you feel better, there are several people on this forum and couple people I know in real life with fantastic physiques that never got fat or put on a lot of weight in a short amount of time. In saying this, you do need to eat to grow, and maintaining abs year round can definitely make the process more drawn out.
In the end, it’s your decision how you live and build your body though.
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I don’t drink a gallon a day…that’s ridiculous. Too much calcium but I make my own Greek yogurt and that does take a lot of milk
Yeah, shoulda said that GOMAD is terrible for staying lean. But you get bigger than a MOFO on it I was like 75-80kg when I started GOMAD.
GOMAD is for quick weight gain, a pound a day almost. This post is being beat to death. If you can find a way to slowly gain lean weight, that sounds wonderful. Just remember your calories will have to be adjusted after a time. So if right now 2600 calories is making you gain weight, your body will eventually adapt to that and it may take 3000 for you to continue to gain after you reach a certain weight. The only reason people are suggesting GOMAD is because OP said he was UNABLE TO GAIN WEIGHT, and the overwhelming concensus is - no, you are not unable to gain weight, you can do it fast, or slow, or any number of ways. You just may have to work harder than other people to do it.
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That’s fair. I was about 90kg when I started gaining weight. I’m roughly 1.9 meters tall so I had some room to grow, and I wanted to grow fast, so GOMAD was a good choice for me. I rarely managed to finish a gallon in a day, though…
Apologies for missing you objective. I skimmed down to the bottom fairly quickly and missed that you wanted to gain slowly. Scratch the milk (although not entirely), and focus on whatever meats you like. Good luck my man
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I found a way to slowly gain. As I mentioned in previous posts, in last 3 weeks I gained 1kg and I look as lean as ever. So I’ll keep this up for another 3 weeks at least.
As far as adjusting calories… currently I’m hitting 3700-3800 on daily. And I’m taking a dump 5-8 times a day LOL.
I don’t know how much I was eating before, but I know that I just started to eat side dish with my meats too, added 2 Snickers bars daily, and I’m drinking protein shake even on days that I’m not going to gym. So, I didn’t add crazy amount of food when compared to my diet before.
I like where your heads at but you’d be better off eating spoonfuls of peanut butter or cottage cheese or like a million other things than 2 snickers bars- if the goal was gain by any means necessary I’d give you a high five but the reason this post is nearing 100 replies is because you want to gain lean mass, so maybe switch that up.
Well I know, but this is waaay more convenient when I’m on the go + I can’t live a day without eating anything sweet. And it’s my version of pre workout.
I’m thinking about switching snickers with protein bars at least.
And I somehow managed to gain lean mass despite snickers… just I only gained 1kg xD
Not to discredit your progress, but you can gain like 3kg after a day of eating and hydrating (you’ll shit and piss it out eventually). Just make sure you’re weighing yourself under the same variable if you’re monitoring down to the kg.