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How to gain weight?

mikedee

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Hey guys,

I'm 190cm and 90kg (ectomorph), I work out 3x per week
-pecs biceps abs
-back triceps abs
-legs shoulders abs

I have a nice shape (model type in the making), but I want to gain weight, I find myself a bit skinny. I have a hard time getting rid of my belly fat, if I flex abs are visible, but I want them to be visible without flexing. I have that belly fat since I'm young. I have a huge appetite but I don't eat enough. I don't take any supplement at the moment, I remember that whey protein helped me a lot a few years ago (more strength, weight gain..). I eat ok, lot of chicken with vegetable, I don't drink cola, only water (I should drink more) but I like beer and I drink it on a regular basis, I don't eat sweets/sugar but I like salty food. I also eat lot of rice with my chicken, and I'm not sure if it's a good thing, I feel that it doesn't help to get rid of my belly fat. I binge eat on a regular basis but I guess it compensates for the fact that I often eat only one meal per day, I try to get rid of that bad habit of eating too much. I dont smoke, I eat junk food from from time to time.

Every time I try to gain weight by eating more, I also gain belly fat. I'm thinking of buying whey protein again to break the plateau (strength) I've reached recently so I can lift heavier. I don't squat, I got traumatized when I hurt my back a few years ago, but maybe I should try again. I deadlift and use a mix of machine, dumbells and cable. I like to row (rowing machine) but I dont like to run on a treadmill. I sleep well, around 7.5-8.5h per night. I,m 35yo,.

I've been working out since I'm 20yo but not a gym freak, I guess I could be more serious about working out. I'm not a specialist but not a newbie.

Any recommendations?
thanks!
 

DSterlen

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If you’re not counting calories it will not work. Add 500 calories, wait 2-4 weeks and see what happens. Adjust up or down from there. If you aim for 0.5kg/week and no more you can minimize how much fat you gain but you will gain some. Losing fat and gaining muscle at the same time is the holy grail of bodybuilding but without the right genetics it probably is not going to happen.

I have a similar body type and I gained 8kg muscle and 3kg of fat in about 5 months. At my maximum I was eating 4300 cal/day 1500 of which came from one large protein shake with olive oil in it that I kept in a refrigerator and drank throughout the day, plus 4 meals.
 

xplt

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Like @DSterlen said, count your calories.

You're training the majority of your muscles only one time per week, that's not enough.
If I do a push/pull/leg workout I have to train six times a week to hit every muscle twice, otherwise I don't reach hypertrophy.
If six times is too much, try push/pull/legs/upper/lower, so five times or upper/lower/upper/lower.

My split looks like this:
- pull: back, biceps
- push: chest, triceps, shoulders
- legs

The more you build muscles, the more fat you will burn.
 

mikedee

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So working out 3 times a week is not enough to gain muscle and burn fat? How many meals per day should I eat? 3-4? I don't mind gaining a bit of fat, but not in the belly ideally. I guess that I have to cut on drinking beer? I drink 2x per week, usually 2-3 pints sometimes more, sometimes less. Should I avoid sugar at all cost?

Are there special exercises I should prioritize? Dumbells over cables/machines for example. Is Optimum nutrition why gold standard is a good whey?
 

mjb3617

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You can always try a full body workout routine 3x a week. Take a look at the HLM program. It's one heavy day, one light, one moderate. You have to make sure you eat right so count your calories. Figure out what your TDEE is and add 300 calories or so.

Make sure you're eating a ton of protein and carbs. Carbs help muscle growth and recovery.
 

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mjb3617

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So working out 3 times a week is not enough to gain muscle and burn fat? How many meals per day should I eat? 3-4? I don't mind gaining a bit of fat, but not in the belly ideally. I guess that I have to cut on drinking beer? I drink 2x per week, usually 2-3 pints sometimes more, sometimes less. Should I avoid sugar at all cost?

Are there special exercises I should prioritize? Dumbells over cables/machines for example. Is Optimum nutrition why gold standard is a good whey?
Alcohol is the enemy when lifting. I suggest drinking only once a week if that and keep it to 1-2 drinks.

Any form of sugar should be avoided. Soda especially. You can have the occasional sugary snack once in awhile as part of a cheat day if you do them. I personally don't do cheat days regularly but it's up to you.

Compound lifts (bench, squat, OHP, deadlifts, barbell rows) will hit all your muscle groups effectively. You can use good accessory lifts to supplement your development. Leg extensions, skullcrushers, ez-bar curls, lateral raises, etc. Since you're averse to squats, you can do leg presses instead.

I use ON gold whey and I like it. Tastes good and doesnt upset my system.
 

xplt

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So working out 3 times a week is not enough to gain muscle and burn fat?
No, aim for training every muscle twice per week.
Add some cardio, it won't hurt your muscle gains.

How many meals per day should I eat? 3-4?
I do best with 3-4 meals when I want to gain weight, but intermittent fasting with the right food works, too plus you will lose fat.
I think @DEEZEDBRAH can tell you more about intermittent fasting.

I guess that I have to cut on drinking beer? I drink 2x per week, usually 2-3 pints sometimes more, sometimes less. Should I avoid sugar at all cost?
Alcohol interferes with the fat burning process, so better not drink after your workout if you want to lose that belly fat.
Sugar in small amounts is not that bad, but I avoid it completely. No sweets, coffee only black, no sodas.

Are there special exercises I should prioritize? Dumbells over cables/machines for example.
Focus on compounds, like @mjb3617 said. Finish the muscle with machines or supersets. I like to vary, so one day I row at the cable tower, the other day I do barbell rows.

Is Optimum nutrition why gold standard is a good whey?
No idea, I only use ESN designer whey, because it's the only one that stays inside me.
 

DSterlen

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If you’re really serious then go zero alcohol or sugar. This is all about diet.

Also, your body will put the fat wherever it damn well pleases, nothing you can do about that. It is what it is. It’s practically impossible to be very lean and growing, besides, when you’re really lean you look skinny when you’re wearing clothes.
 

EyeBRollin

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So working out 3 times a week is not enough to gain muscle and burn fat? How many meals per day should I eat? 3-4? I don't mind gaining a bit of fat, but not in the belly ideally. I guess that I have to cut on drinking beer? I drink 2x per week, usually 2-3 pints sometimes more, sometimes less. Should I avoid sugar at all cost?

Are there special exercises I should prioritize? Dumbells over cables/machines for example. Is Optimum nutrition why gold standard is a good whey?
Hi OP. I am a fellow ectomorph. I am 5’7, 170-175 lbs with visible abs. I’ve never taken any kind of performance enhancing drugs.

80% of skeletal muscle is in your posterior chain, legs, and back. Therefore, bro splits are a waste of time for natural athletes. Your entire program should be based on the following exercises - deadlift, squat, bench press, barbell row, overhead press, chin ups. Isolation work is a waste of time.

Id start with a Stronglifts split. 3 sets of 5 reps each. Increase the weight by 5 lbs on each workout except the deadlift (increase by 10 lb for that). Start with the naked bar on all except Deadlifts and barbell rows (bar + 10 lb each side for those).

Workout A: Squat, Overhead Press, Deadlift (only 1 set of 5)
Workout B: Squat, Bench Press, Pendlay Barbell Row (google it)

Leave at least a day between workouts. So a Monday Wednesday Friday week would be Workout A Monday, B Wednesday, A Friday.

For diet, just eat clean. Add a bowl of pasta with your steak or fish for dinner on workout days. Omit the vegetables on those dinners so you can eat more.

Hope this helps.
 

manpreetrockerji

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  1. Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
  3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
  4. Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
  5. Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
  6. Add cream to your coffee. This is a simple way to add in more calories.
  7. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
  8. Get quality sleep. Sleeping properly is very important for muscle growth.
  9. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
  10. Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
 
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