Skinny guy work out...?

[pyzik]

Well, I am new around here and never noticed this area of the forum until just now. And what good timing.
I just got a gym membership two weeks ago and decided it's time to beef up a little.
I am 27 years old, 6'1" and 160lbs. I have a desk job but can eat anything, in any amount that I want and never gain weight.

I tried working out when I was 21-22 and worked out for weeks and never saw an improvement and gave up.

I have been reading a bit but figured I would ask here since, well, it's here.

I would like to gain muscle. Maybe about 20-25lbs worth...?
I don't want to be ripped really, but fit and look good.
Other than eating more protein and increasing my diet. What would benefit me? I just read the post on creatine, but never considered using it until today.
I have learned that I need to work out separate parts of my body separate days and allow "healing" time between working them again.

So far, in two weeks, the only negative thing I have noticed is...
When on the treadmill, after running for a bit, the skin on my legs burns and itches.
And that my knees ache somewhat, though I hoping this goes away the more I use them.

Thanks guys, I am sure this has been discussed, I appreciate your patience with me.

[rob_s]

You need to shift your focus from outcome-based to performance based.

I was like you once, and then I turned 30 and started to notice that I couldn't eat whatever I wanted anymore. now that I'm closer to 40 it's only gotten worse. I have had to choose between altering intake or upping activity, and have done both at various times as needed.

what I found when I was like you is that building mass was hard. Which in hind sight was the wrong goal anyway. My goal should have been to build functional and useful strength, and I should have achieved that by keeping records and tracking performance.

Which is more of what I do now. My goal is to be stronger as relates to shooting. To do that I have a couple of routines and resources that I use and I track my progress relative to reps and weights.

ETA:
Pat McNamara recommended this book to me and I read part of it and then seem to somehow lost it. The reason I want to find it is that it has specific routines in it.
http://www.amazon.com/Mens-Health-Po...3485539&sr=1-1

[anthony1]

Honestly if you want to put on 20-25 lbs of lean muscle and your as hard of a gainer as you described, it will probably take a few cycles of steroids. Oh and you just have to eat more, anyone can gain weight its just alot harder for some people.

I wouldn't worry about it unless you actually need to be bigger for some reason. l'm naturally skinny too 5'10 between 140-155lbs.

l did what your describing once, l started getting serious about getting bigger at around 160lbs. l started lifting hardcore and ate 8-10k calories a day for over a year- l weighed like 173lbs all said and done after a year LOL. And to top it all off, l just didnt look right all bulked up and l was going broke eating 15 chicken breast a day.

Trust me l've been there and done it, its a major pain in the ass for one and as l found out the hard way, people who are naturally really skinny dont look right all bulked up.

l would focus on basic strength and fitness goals just to feel good and be in shape. If you really want to do it though just lift heavy and eat every 2 hours. Set an alarm and add a few meals when you would normally be sleeping the whole night. Trust me if you eat enough you will put on weight.

[pyzik]

Thanks for the tips fellas.

Rob_s, I have adjusted my diet somewhat. I am eating healthier and now take a "Men's" multi-vitamin. I am trying to eat three meals a day (usually eat two) but breakfast is hard. I'm not hungry in the mornings so I usually just eat a breakfast bar on my commute to work.

Anthony, no, I don't need to get bigger. I would like to be stronger and "feel better" I guess. Maybe my 20-25lb estimate was a little much.
I took a two day ground defense & knife defense class and my arms and neck were like rubber Sunday night and into Monday. I was sore until at least Wednesday. I thought I was in "good shape" until those two days.

[TheJRK]

Like Anthony said... you want to put on weight, you need to eat, A LOT.

I'm 6' 3" and 175 lbs. During my time in the military I got up to 190 lbs during tours in AFG but only because I was eating a combination of MRE's and regular food from the chow hall. Also I was working out every day since there's nothing else to do between missions.

You really need to increase your calorie intake even when you don't feel hungry (like in the morning).

[glockeyed]

what kind of lifting are you doing? and for how long?

like is it heavy with low reps? hours a day? just looking for general idea.

[Mark71]

I was in your same position about a year ago. Being a smaller guy I wanted to build up my strength and "bulk" up a bit. I highly recommend Starting Strength by Mark Rippetoe. Buy the book, read it, and stick with the program. The program works and I made some very impressive strength gains in just a few months such as adding 150-200lbs on both my squat and dead lift. I found that the easiest way for me to put on some weight was to drink whole milk. At one point I was drinking a gallon every one - two days. My workout still consists of variations of this program and I have never looked or felt better.

The new updated 3rd edition.....
http://www.amazon.com/Starting-Stren...3549213&sr=1-1

http://www.amazon.com/By-Mark-Rippet...3549213&sr=1-2

[Veritasftw]

This is my two cents:

In addition to an increase of protein in your diet. I would increase your intake of H2O first of all, which may help with the joint discomfort and the burning. Some people recommend a gallon a day, especially if you are on a working out schedule.

I agree a lot of the comments already posted saying that you should refocus to functional strength.

I would look in to Kettle Bells, they are great for developing core and functional strength. There are many work out schedules for them on the internet. And then there's ole faithful: go buy a tractor tire and try flipping it over itself a couple times; you can pound the tire with a sludge hammer too. Those are some good ones off the top of my head.

[QuickStrike]

Look at the Starting Strength book/program if you're new to compound lifts. Or try something intermediate like the 5/3/1, IF you already got the form down for squats and deadlifts, etc.. (not easy for most people)

Based on your post, the SS perhaps?

Nothing builds overall mass like heavy compound lifts like squats and deadlifts. Isolation exercises like bicep curls and leg extensions, etc, don't even compare.

You also might not be eating as much as you think... Unless you're eating 5 good sized meals + 2 weight gainer shakes every day or something similar.

Cardio isn't important for your goals right now. Skipping rope at a brisk pace for 10 minutes several times a week should be plenty IMHO.

Good luck.

[QuickStrike]

Honestly if you want to put on 20-25 lbs of lean muscle and your as hard of a gainer as you described, it will probably take a few cycles of steroids.

Oh my!

Unless one is doing everything he/she can possibly do to gain muscle, this shouldn't even be remotely considered IMO.

Too many newbies use this to try and catch up to more advanced lifters. Without knowing how to eat or do the compound lifts right. This will only lead to problems IMO.

edit:

OP,

Don't give up after only a couple of weeks!
Honestly it might take about 1-2 years. 20-25 lbs. for your frame isn't that much, and might be gained a lot quicker, considering you just started. Gotdang newbie gains! Just do it right.

It should be a lifestyle forever, not a temporary fix to get fit, and then stop.

Also wear looser clothes if your skin itch and burn from chaffing.