Skinny guy needs introductory help in building mass..

Hi there,

I'm new here and i've heard you guys are the diet experts.. I've always had a big problem gaining weight.

I've found that by weight lifting I can get stronger but I never seem to really to look/get bigger.

Ive recently started doing the simple fit (http://www.simplefit.org/workout.html) exercises instead of normal weightlifting and eventually want to start on crossfit.

I've started today on a paleo based diet, no dairy/starch based/wheat etc etc. But im not sure if this diet is the best for my particular build.

I was also told that many repititions of an exercise didnt build muscle (only endurance) (example: many pressups/pullups). So i'm just wondering how possible it is to gain mass with simplefit/crossfit..

Thanks

[Mike ODonnell]

Eat....less cardio....more reps 5-10....lift heavy compounds (squat, DL, Bench, Push Press)....get plenty of protein....eat PWO meals....I don't think you will get serious size without some serious stimulation for muscle building hormones from doing the "Big" 3....Squat, DL, Bench.....pushups will not get you there. Research the Mass gain forum....lots of good info there....but really comes down to I find you have to lift heavy, workout LESS (2x a week I would say to start) and eat more....most people are not taking in the calories for working out 4-5x a week and still gain mass....unless you are taking in 4000cal....but you would be alot heavier if you were....

Simple Fit is a great site but I think it is more geared towards fat loss for larger less fit people....I'll have to put together a simple mass site....it involves a fork and heavy weights....

[Chris Forbis]

From a fellow skinny guy...

I was 6'4" 172 when I started, now I'm up to 192 (10 weeks total or so).

1. Eat a ton. 4000-5000 calories a day. Coconut milk + whey is a good calorie bomb. Grassfed ground beef (75% lean is what I use) has quite a few calories. Eat a handful of nuts with every meal. Don't be afraid of gaining some bad weight.

2. Heavy, compound lifts 2-3 times a week.

3. Get as much sleep as possible.

4. Avoid too much additional activity.

Thanks for the advice guys,

Chris, was the weight you gained muscle? Did you put on much fat?

I'm just worried about suddenly increasing my cals will put a load of fat on too. Which I definitely do not want.

[Dave Van Skike]

You are going to have to let that go. Muscle gain without a little fat gain is really tough. To the plus side, it doesn't seem like you'll have trouble getting rid of the fat after. Just eat, lift rest repeat.

Look over at Power and Bulk, review some programs that are geared to mass gain like Charles Staley's work. If you are looking for something simple check out power to the people, "Bear" program. or google Delorme hypertrophy.

All of these will seem a little cheezy but they do work..if you follow MOD's advice...... Eat.

[chris hill]

i read another (uk based) forum, which although is not so techincally advanced as PM its regulars frequently offer advice in getting bigger in 3 simple steps. Although its a massive simplification it does sum up what you need to do.

1. get your eat on
2. lift some heavy weights
3. man the fu€k up