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Started By kirompower (Sofia, Sofia, Bulgaria)

Started on: 5/21/2011 2:48:05 AM, viewed 8719 times
Problem gainig weight

Hi guys this is my first post here 🙂

I have a great problem gaining weight. I am a small individual 170cm tall and weigh 60kilos. I′ve been training on the ideal program for 2 months now.(Chest&Back;Legs;Delts&Arms;Legs) And strenght wise it works, I mean I am increasing weight almost every second workout, but I haven′t gained not even 1 pounds for those 2 months, well probably my legs are little bigger but I suppose that is due to the fact that before I started the HIT routine I haven′t trained legs at all. My rest period between workouts is 5-7 days. So I need desperately to gain weight and I was wondering is there a program for people who gain weight really hard (probably the consolidation program?).

Here is some info about me so you can better understand my battered genetics 😛

Started training 2 years ago (volume training-really stupid) and as every beginner I made some progress but not much:


This picture shows a comparison before I started lifting and half a year later, after 1.5 years (now) I am not much different probably have a little more mass but not much. So having made no progress for 1.5 year I started to investigate and found HIT which I really think is the right way to train 😉

And here is what I eat almost every day now:

1. 3 eggs(only 1 yolk) and a bowl of pure oats with a spoon of honey and water (don′t drink milk because of acne 🙁 )

2. Carb snack


4. Banana and protein shake (ON)

5. 200grams of chicken breasts with boiled rice or potatoes

6. 2 egg whites with some fruit (apple or banana)

7. Plane yogurt

8. 200grams of Chicken breasts or Tuna with salad and slice of multygrain bread without flour

9. Sometimes I eat low fat cottage cheese (good source of caseine )

And if I don′t workout it is the same just I don′t drink the post workout protein shake.

Well thats it I hope to get some advice form you guys because I am really struggling.

This Topic has 38 Replies: Displaying out of 38 Replies:

afrdmd (Bala Cynwyd, PA, U.S.A.) on 5/21/2011 7:36:44 AM

You need to increase your daily caloric intake by 300-500/day and don′t change your exercise routine and frequency so long as you′re seeing strength increases.


howard (peterborough, pe4 6ny, united kingdom) on 5/22/2011 7:37:24 AM

There are TWO things you can gain! FAT or MUSCLE.

If you are after FAT, eat more food! If you are after MUSCLE, you need to WAIT till you get much stronger, not just 2 months!!

And you should be geting stronger on EVERY exercise EVERY workout. If not cut back volume!! and then slowly start adding in rest days. Dont be afraid if you find yourself working out once every two weeks or less! As long as you are gaining strength!!


Nothing (New Orleans, LA, U.S.A.) on 5/22/2011 4:03:07 PM

Like Mike said in Heavy Duty 2, if you are gaining strength then obviously you have caused a positive change in the muscle, but not gaining weight is due to a lack of calories in your diet. Increase your total calories by 300 each day like someone above already said and see how that does. Don′t be afraid to include some junk food if it helps you get in the calories you need each day.

howard (peterborough, pe4 6ny, united kingdom) on 5/23/2011 7:46:43 AM

Increaseing calories is JUST going to make the guy FAT!! unless he wants that??

All this you need to eat loads to gain muscle is BULLSHIT.


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