Quote:
Originally Posted by Burninator
I've just started a workout program. Body weight routine 3 times a week and I will eventually start doing a dumbbell and/or barbell routine. I am 5'-9" 150lbs and I would definitely like to add mass. I am not trying to jump in with both feet but instead start gradual and build routine (workout and diet). With diet I have started to cut down the carbs and increase the protein, fruit and veggies. I don't think I have weighed over 155lbs in my life. So it's hard for me to gain weight.
Reading a website for skinny guys looking to gain muscle it recommended that you drink a super shake everyday as it's an easy way to start. Super shake consisting of ice/fruit/spinach/protein powder/nut or seed/liquid. Does that seems like a good place to start? Also I haven't been eating much after my workout (done in the evening). I see that there are recovery powders (mix with milk or water) and I admit the ease of that is nice. Or should I use the protein shake as my post workout or something else?
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Unless you eat at a calorific surplus, weight gain just isn't going to happen. No way around it. When I started working out, I took a lot of protein shakes and supplements, as I found it difficult to eat that amount of calories. Over time I've kind of transitioned from using protein supplements, to being able to handle eating the large amount of food I need.
Eating right after a workout or later during the day won't affect whether more nutrients get absorbed or not. As long as you meet your calorie goals throughout the day you'll be fine.
A great way to get calories throughout the day is to snack on peanuts.
1/3 of a cup has about 320 calories. I bring 2/3 of a cup to work with me and snack thru the day on them. They are also quite healthy.
Diet is the #1 thing that will allow you to gain mass. Working out will allow your body to transform a portion of your diet into muscle. You will gain fat alongside it, which is why its important to track your calories with an app like Myfitnesspal. Calculate your TDEE from a site like this.
http://iifym.com/tdee-calculator/
You need to eat at about 300-400 calories above that TDEE, while working out, to gain muscle. Input that number into myfitnesspal and track what you eat. I never did track my food intake at the start, and I wish I did.
http://www.reddit.com/r/fitness/ has a great community for advice on fitness and reaching your calorie requirements. The FAQ/Wiki on the right of the page has some fantastic advice.