Programming A “Lean Bulk” Without the Weight GainInformation and discussion for people looking to put on lean weight. Please keep discussions relevant to gaining. Please read the FAQ and use the search bulking journey. Do not blatantly accuse people of steroids. You bulking journey be banned.
5'6 lbs skinny guy [beginning of bulking journey] : gainit
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I am 5'6 and current weighing about lbs, and I'm aiming for lbs. I just started my meal prep and workout diet. My calculated TDEE is about cals. First week of my workout would be 3 days of full body workout. If I keep this consistent, would I be able to gain lbs in months? I'm extremely small framed and underweighted , so I don't mind gaining some fat.
I really want to bulk up and be stronger. Ex skinny guy here with same starting weight, now lbs after 2 years. My advice is start off with only kcal surplus and slowly up it as your tdee increases.
Someone I know did rush it, lived on weight gainer shakes and kept the same frame but a massive belly. Gaining weight is a lifestyle change and eating kcal on the odd day is fine, but not consistently. Focus on range of motion and then weights. That said, dont be afraid of a bit of extra fat, losing abs or even a bit of love handles.
Its all a part of the awesome journey. Even if you're really skinny, I would strongly advise against bulking with a kcal surplus. Most prominently, you're going to gain a boatload of fat. Moreover, chowing down all that food is going to be a challenge for most people, and you may be setting yourself up for failure if you give up halfway because of that crazy surplus.
Additionally, as a beginner, I found myself screwing around and not really pushing hard enough a lot of the time. This may be common as you get used to lifting those weights and pushing your body. You probably should start off by adding kcals on top of whatever you currently eat. Moreover, at lbs, you won't need more than g of protein.
If you eat at kcal, you'll probably gain just over 10lbs, but it will be significantly less fat, and just slightly less muscle. As ukresc mentioned, gaining weight is a lifestyle change.
It's something you adopt for extended periods of time. I know, we know, we all want to stop being scrawny as hell, and it's certainly not just a one-time thing where we gym and eat like madmen for a couple of months before reverting back to our old routines.
Take it slow, and remember - even if you don't see change, those scales evidence it. Any sensible workout programme in the wiki and in most places will work, but keep to them for at least the number of weeks of each cycle or two to three months.
Once I started eating breakfast, strength and weight gain started coming much faster - snacks are also helpful. Again, nuts and milk - I quickly realized that eating is the hardest, albeit most enjoyable part of bulking. Generally, the more you are eating, the faster your strength and performance in the gym will come. Eat no more than kcal. Higher than that the extra calories turn to fat. Also, you don't need g protein. Stick to plan for about months and track your main lifts. Stop jumping between workout plans.
You can drink it with your protein, your coffee or simply raw, it will get you at least kcal on top of the food you eat and around 35g of protein.
If you're eating g of protein in 5 days you might want to consider eating more of it. Try to double you kg weight you're about 52kg so go for g of protein per day. You can also try creatin, does not work for everybody but it's not nearly as bad as some people picture it.
Become a Redditor and subscribe to one of thousands of communities. Also if you're ex-skinny guy, could you share your weight gain journey? Want to add to the discussion? Generally, the more you are eating, the faster your strength and performance in the gym will come Good luck!