Putting on weight

If your looking to add weight you need to eat and eat a lot whilst doing a weight routine consisting of mainly compound lifts. Look up Bill Starr's starting strength as I found this to be a good beginners routine.

In terms of diet. Carbohydrates are what your body uses mainly for energy, they consist of foods such as bread, vegetables, fruit, grains and cereals etc. Basically almost anything that isn't meat. Try to stick to mainly complex carbs for most of the day while use simple carbs/sugars after a work out.

Protein comes from meat, fish and dairy and will provide you with the building blocks to add muscle. Keep to lean meats like chicken breast, turkey, tuna etc. Consume about 1.5 grams of protein per pound of bodyweight per day. So you'll need 225-230g of protein each day based on your weight.

Fat are important too, keep to good sources like olive oil, oily fish like salmon, mackerel and also nuts.

I have gone from 53.5kg to as high as 67kg . It takes time and a lot of hard work to add muscle, be patient and put in the hard work and you'll get the results you desire.

 

seriously being realistic for you to put on 15-20kg on a 6'2 70kg frame you will have to get on the roids. I imagine you have a thin frame and dont put on muscle easy with your build. 15-20kg on muscle is a MASSIVE amount of muscle. If you even put on 5-10 kg of muscle it will make a lot of difference, you would become a lot stronger. It will take years to put on 15-20 kilo of muscle.
I went from walking around at 69kg to 75kg and that made a lot of difference in my strength and performance.
I think aim for 5-10kg, that is a lot of weight, then re-asses your goals once you reach that weight.

 

If you want to put on that sort of wieght in 6 months, sprawla is right... it probably isn't possible without some sort of chemical help.

However, if you wish to put on that muscle over a longer period of time, i would say its definately possible, but you are looking at a period of about 2 years.

I wrote a program for one of the guys down here, he was 6 foot 2 and sitting around 79 kg's. He loves smashing out long sessions on the bike, and was involved in low level triathons back home. Very fit sort of guy. In the 10 months this year since trying to bulk up, he has put on 9 kg. He put on this muscle while still doing alot of cardio work ( a minimum 3 X hour long hard sessions on bike or treadmill, plus 2 shorter 20 min HIIT cardio sessions each week).

So long story short, yes you can put it on, and in the right way, but a realistic goal is around 1 kg a month.

Everything bomber said was pretty much spot on too. There are some who advocate having more protein in your diet, 2grams + per kilo of body wieght, and they do it for a bunch of reasons.

A great eBook i found on general dieting principles for combat athletes is "The grapplers guide to sports nutrition" from John Berardi. (iknow it says grappling but it is really quite good and applies to all combat sports in general imo). It can be found on his website precision nutrition.

 

Good advice overall, but why the emphasis on lean meats? I think the dilemma here is that the OP wants to put on weight while losing flab, and that's tough. Like some of the other posters say, it'll be a long term plan, stick with it and you should be fine. Since you're trying to lose flab as well, I'd recommend avoiding simple carbs and sugars altogether.

 

I advised lean meats to avoid the saturated fats in meat. Nothing wrong with fat but it is better to get it from healthier sources.

KiwiCC said he wanted to gain weight and unless he's genetically very lucky he will not be able to gain significant muscle mass while dropping body fat. I advocated simple sugars post workout as it will aid in recovery. After strenuous exercise his glycogen stores will be low so he will need them replenished. Also the insulin response caused by simple carbs is favourable to creating an anabolic state.

 

Drink a Gallon of milk ever day and lift weights!

 

you will need to eat more

 

15-20kg of muscle will take 4-6 years of SOLID weight lifting. The average person doesnt even put on 4kg a year of muscle mass if they are trying to bulk up. 15-20 kg is a very unrealistic target

 

Where did you get these numbers from?

 

Curious as well.

 

i have read this in the past, done a quick search and found the numbers. They say the first few kg of muscle are easy to gain, then after that 5-15lbs would be an acceptable gain per year. Sounds about right to me. Even gaining 3 kg of muscle is a big gain. 15-20KG is ridiculous

http://www.gain-weight-muscle-fast.com/how-much-muscle-gain.html

do a quick search and I'm sure you will find the same numbers. Anyone who thinks they can gain 15-20 kg of muscle in 3 years is delusional.

 

Muscle GainVerdict5-
10lbs/yr 95% certain they are natural
10-15lbs/yr 50% certain they are natural (50% chance they use steroids)
15-20lbs/yr 10% certain they are natural (90% chance they use steroids)
>20lbs/yr 2% certain they are natural (98% chance

http://www.scoobysworkshop.com/expectations.htm

read down to where they explain how many pounds per year of gain.

http://www.scoobysworkshop.com/expectations.htm

and with the op body type ectomorphic he is expected to gain 5lbs of solid muscle per year. So do the sums it will take him years to gain 15-20kg of muscle. YEARS...