EnJ

Recently I started lifting weights again. I think this time around I'm really going to stick to it. Right now I'm working out chest, back, and abs on Monday's and Wednesday's and I'm doing biceps, triceps, and forearms on Tuesday's and Thursday's. As you can tell I'm only interested in upper body at this point. Anyway, I'm looking to gain some weight and nothing ever seems to work. Genetics has a lot to do with it, but just to give you an idea I'm currently 6'3 and only 155lbs. What should I be doing to increase my weight besides sitting on my ass all day and constantly eating(which doesn't work by the way). I know it's possible for me to do it but nothing seems to work. When I was in 18 and in bootcamp I gained 29lbs(went from 143lbs to 172lbs), but as soon as I got out I lost the weight in a matter of months. Any help on what I should be eating and how often would be appreciated.
thanks

oneilc

I have the opposite problem (eat little gain lots) so I won't comment on what you should eat. However if you want to gain weight you really should do lower body. The legs have huge muscles which you should be working out.

EnJ

I actually want to increase my upper body mass, not increase my overall weight.

Adam_Schwartz

General ideas here:

Try eating 15 cal/lb/day over 5-7 meals. Adjust as necessary. It may take more for you to add mass. Make carbs 50-60% of your diet, protein 25-30% and the rest fat. Carbs should be complex if possible, except for post-workout meals. Proteins should be complete, like fish and poultry. Fats should come from fish and flax seed oil, for instance.

Lift like you mean it and do big moves, not some pansy lifts.

Rest!!! you grow outside the gym, not inside the gym.

Drink tons of water.

These are all general starting points - you need to log what and when you eat, lift, etc so you can track progress or lack thereof. Remember, lift big, eat big and rest big and you will eventually get big.

EnJ

5-7 meals a day seems like a hell of a lot of food. How big of meals are we talking here? I'm willing to try it but I'm going to be force feeding myself like crazy.

anothercls

By going with the advice Adam gave you'd need to get 465 calories for 5 meals or 332 calories for seven meals.

Calories should be quality calories, none of the empty calories from soda and candy, sugars or the like.

If all else fails look into some weight gainer shakes from GNC, they are supposed to help add bulk.

Doom878

Don't forget your shoulders!!! Do heavier lifting. Like 8,6,4 reps.

Chet03TL-S

Definitely eat more meals. But if you do you need to burn all those calories to convert them to muscle mass. Good Luck.

Adam_Schwartz

I am talking about taking X calories you would need to eat in order to gain weight and spread those calories out in 5-7 smaller meals, eating each one every 2-3 hours. Basically, your body can use those calories more efficiently in smaller doses, meaning there is a better chance to see muscle gains rather than fat gains. If you want to gain muscle, then you need to lift, eat and rest properly.