Weight Gain Help?

Training Bodybuilding
1

Hey, I’m currently 5’9" 156lbs(17yrs old)at about 3% body fat. It seems to be very hard to put on weight. I was taking in about 2500-3000cals a day. I currently want to get my weight up to 170 ASAP while retaining a low body fat % (under 8%)…

I just uped my cals to 4500-5000/day. Do you think this is safe keeping in mind i have a fast matabolizim…or will i put on to much fat to quickly?

I think i might see gains of 3-4 lbs a week with all of these extra cals. If anyone has any tips or hints could they let me know? I have never done this cal system for gaining weight before…only worked out.

2

3% body fat? Me no think so. But if you need help working this out go here:

http://www.T-Nation.com/readTopic.do?id=460331

3

ok, so i DEFINATLY wasn’t getting enough cals/day…thanks for the help, that link had perfect info. Is it safe to go so far over my use with my intake though?

4

Also, consider that “true” ectomorphs (hardgainers) tend to require LESS volume when training.

Something to consider atleast. I have no idea what your current training looks like, but if it’s like most 17 yead olds…it is probably too much.

5

[quote]Pain-II-Gain wrote:
Hey, I’m currently 5’9" 156lbs(17yrs old)at about 3% body fat. It seems to be very hard to put on weight. I was taking in about 2500-3000cals a day. I currently want to get my weight up to 170 ASAP while retaining a low body fat % (under 8%)…

I just uped my cals to 4500-5000/day. Do you think this is safe keeping in mind i have a fast matabolizim…or will i put on to much fat to quickly?

I think i might see gains of 3-4 lbs a week with all of these extra cals. If anyone has any tips or hints could they let me know? I have never done this cal system for gaining weight before…only worked out.[/quote]

Considering I’m about 1% bodyfat…you should probably cut.

Seriously though. If you want to get big, you have to eat big. End of story!

6

Current stats
156 Total
4.68 Fat // 3% BF (according to you)
151.32 LBM

Goal
170 Total
13.6 Fat // 8% BF
156.4 LBM

156.4 - 151.32 = 5.08 lbs of muscle is what you’re after ?!?!?!

7

[quote]cirque wrote:
Current stats
156 Total
4.68 Fat // 3% BF (according to you)
151.32 LBM

Goal
170 Total
13.6 Fat // 8% BF
156.4 LBM

156.4 - 151.32 = 5.08 lbs of muscle is what you’re after ?!?!?![/quote]

Definatly not, never looked at it that way lol. I want to gain like 10lbs in LBM within the next 1-2 months.

8

[quote]Tony Gentilcore wrote:
Also, consider that “true” ectomorphs (hardgainers) tend to require LESS volume when training.

Something to consider atleast. I have no idea what your current training looks like, but if it’s like most 17 yead olds…it is probably too much.[/quote]

Being skinny does not make someone an ectomorph in itself.

9

Soon people will say they have negative bodyfat percentages…

10

Im negative 12% why is that not possible? Your just fat.

11

adding 2000 calories to your diet with no progression is a sure fire way to put on some fat. Probably not alot in your case but a more gradual increase should lead to more quality gains.

12

[quote]Boridi wrote:
Soon people will say they have negative bodyfat percentages…[/quote]

Im not an expert on body fat all i know is the electo scale or whatever it was at school said 3.4%…im not trying to brag or anything, this isn’t really even as healthy as 7% or something…im just trying to give the people that are actually trying to help an idea that i burn cals faster then most…btw thanks to the later post, should i cut it to like 3500-4000?

13

those bodyfat things are absolutely crap. I was given anything fro m8% bodyfat (and I am most definitely not) to about 25 or even 30% bodyfat (which I am definitely not…) they’re completely unreliable

14

ok, i have no clue what it is then lol

15

Oh, and i know i have a ton of work to do no point in saying it lol

16

o god, where’s the shoe?

17

You have a good attitude , read read read … and then eat .

18

Why do you need to gain the weight “ASAP”?

19

[quote]RIT Jared wrote:
Why do you need to gain the weight “ASAP”? [/quote]

Probably because people cant see where he is.

20

[quote]rrjc5488 wrote:
RIT Jared wrote:
Why do you need to gain the weight “ASAP”?

Probably because people cant see where he is.[/quote]

well i need to gain weight asap for MMA, there is weight classes and ideal BMI is 25 lean…
also rrjc5488…weight doesnt really matter if i can lift more then you :stuck_out_tongue: