I've gained 14lbs in 21 days.

[Eurodriver]

Let me begin this by saying I am trying to gain weight.

My concern is that I may be putting on weight a little too fast.

I'm tall and thin and I've been this way for a long time. With the exception of some hardcore lifting in Iraq (which, in hindsight most of it was useless) and tons of protein shakes I've never been over 190lbs.

Today I hit 197. Three weeks ago I began my workout/diet at 183lbs. Last Friday I weighed 192lbs. Five pounds in 7 days. Am I gaining weight too quickly? I haven't noticed a serious fat gain but I have noticed some which is entirely understandable.

I've eaten an average of 4500 calories a day - 2400 of which comes from a gallon of whole milk.

Should I slow down? Will the law of diminishing returns eventually stabilize my weight gain? At the rate I'm going I will weigh 250lbs by Christmas. I know that's not going to be all solid, shredded muscle.

As far as workout plans, I am doing the Stronglift 5x5. The program is out there if you want to google it but it basically centers on 6 major exercises all using heavy barbell weights. No tricep extensions, leg extensions, etc. Its all big compound exercises. 3 days a week which mixes up Squats (Every day), bench, overhead press, rows, deadlift, etc. I'm happy with this plan and it's great to see the gains I'm making however I cannot master proper form on barbell rows at all.

As I said I'm really tall so standing bent over without curving my back and picking up the bar off the floor is extremely difficult. I know a lot of it has to do with my lack of flexibility. But I just don't see myself ever being able to stand, bend over, and do barbell rows. It's a loonnggg way down, especially when I'm not even using 45lb plates yet.

To summarize -

I know fat gain is expected with working out and building muscle. But how do I avoid getting ridiculously pudgy while still bulking up? Am I on that path now?

Do barbell rows have to be done off the floor? Is there an easier way to bend over and get it done, especially for taller guys?

Edit: I should point out that I am weighing myself first thing in the morning without having eaten or drank anything.

[Double3]

I wouldn't worry about the weight gain. Guess it depends on whether you are just getting fat.... Since you are just starting to lift and eat again I wouldn't be too worried about it.

I've basically been lifting like that for a few years now. Haven't done an isolation lift(curls...ect) in forever. I don't lift everyday either. Just front squats, DLs, DB bench, Db rows, weighted dips and pullups. Just doing an upper day and lower day. I might lift twice a week or 3 times. Never been stronger or bigger than I am now and that was the whole point of lifting this way besides not having the time to spend in the gym.

As far as rows go just do dumbbell rows off a bench.


Are you doing your BB rows like this?
https://www.youtube.com/watch?v=9efgcAjQe7E

[Caduceus]

I would worry, especially about "getting pudgy."

How hard is your workout?

Where did you get "4500 calories/day" as a recommended thing? Especially with the gallon of milk?

When I was seriously lifting, I started craving protein, but otherwise didn't alter my diet. I ended up eating a protein bar (24 gms protein) right after a workout, drinking water, then going home and making dinner. Typically something like 1/4 lbs of ground turkey as SOS, or steak w/ salad, or something with more protein than carbs. Maybe a dozen eggs over the week.

Having said that, I'm not a trainer, but the way you're going doesn't sound like a good idea. You don't make muscle all that fast; you do swell fast (and eventually muscle fibers grow in)

Second using a bench. I think 70% of my workouts were bench and dumbell based.

[Safetyhit]

I'm 6'1" with long arms and legs and found barbell rows to be extremely beneficial, especially when I started lifting seriously around 20 years old. They without a doubt gave me my "V" shape and also strengthen the lower back, legs, rear shoulders, biceps and forearms.

Yes they are uncomfortable to do the right way but it pays off.

[Ironman8]

Euro,

Don't take this the wrong way, but you really need to read up and learn proper nutrition. It's not hard at all to get 4500 cals per day...and that doesn't involve eating McNuggets and a gallon of whole milk. If you're eating 6 times a day (like you should be) then 4500 cals is split into 750cal portions if you do it evenly.

I'm speaking from experience here. I was 180lbs at just under 8% bodyfat one offseason (college baseball) and decided to bulk up over winter. For the month of November, I ate between 4500-5000+ calories, worked out like a madman, and gained 10lbs of mass and only went up to about 9% bodyfat (which translates to about 3 of the 10lbs I gained being fat)...this was all done with simple homecooked meals that were calorie dense...very little fast food...and I drank skim milk.

Just as an example:
Pasta with hamburger beef (80/20 is about the leanest I went during that time)
"Rice Bowl": rice, meat, cheese, couple eggs, and whatever else you want in there...cook meat, add rice, cheese, eggs, ect. and mix together
avocados
nuts
fish and other higher fat content foods (natural fats)
High carb foods are good too (hence the pasta)

...and of course a meal replacement shake never hurts...you can even add your whole milk here. But I would seriously curb the amount of milk you're taking in, it's just not good to drink that much...and don't even get me started on McNuggets

[sadmin]

Thats great on the weight gain, im 6'2" and seem to be forever fluctuating between 165 which makes me look like I have AIDS and 185. Im lactose intolerant so that volume of milk would have me glued to the bathroom...anyway...having long arms, I find rows difficult as well, especially if im overloading. I will do inverted rows instead sometimes, laying a plate on my chest. Kinda like this:

[Eurodriver]

Euro,

Don't take this the wrong way, but you really need to read up and learn proper nutrition. It's not hard at all to get 4500 cals per day...and that doesn't involve eating McNuggets and a gallon of whole milk. If you're eating 6 times a day (like you should be) then 4500 cals is split into 750cal portions if you do it evenly.

Without a doubt I would like to eat 6, 750calories meals a day. But I just can't eat that much. I've tried. Drinking milk is easy because its liquid, cheap, and easy to see how much I have left.


...and of course a meal replacement shake never hurts...you can even add your whole milk here. But I would seriously curb the amount of milk you're taking in, it's just not good to drink that much...and don't even get me started on McNuggets

The Gallon of Milk A day (GOMAD) is only for 4 weeks. So I'm almost done anyway. Actually I haven't been eating that many McNuggets since I started working out. I was eating it daily. But for some reason I just haven't had any desire for fast food.

How hard is your workout?

What do you mean, "hard"? I put effort in it and feel drained afterward if that's what you mean.

Where did you get "4500 calories/day" as a recommended thing? Especially with the gallon of milk?

Caloric calculators based on my height, weight, and activity level. GOMAD this a "thing" people do to bulk up.

Having said that, I'm not a trainer, but the way you're going doesn't sound like a good idea. You don't make muscle all that fast; you do swell fast (and eventually muscle fibers grow in)

Exactly, that's why I made the thread. There's no way I've put on 14lbs of muscle. Maybe 4lbs. But I'm so thin I could easily get up to 225 this way and still look "normal". Consider this the opposite of anorexia. I'm just so over being skinny and with it being winter time I have many months to get big before I can start to cut up.

I'm 6'1" with long arms and legs and found barbell rows to be extremely beneficial, especially when I started lifting seriously around 20 years old. They without a doubt gave me my "V" shape and also strengthen the lower back, legs, rear shoulders, biceps and forearms.

Yes they are uncomfortable to do the right way but it pays off.

This is what I've been told. Maybe I will just have to start using even lighter weight and work on my flexibility.

[Eurodriver]

Thats great on the weight gain, im 6'2" and seem to be forever fluctuating between 165 which makes me look like I have AIDS and 185. Im lactose intolerant so that volume of milk would have me glued to the bathroom...anyway...having long arms, I find rows difficult as well, especially if im overloading. I will do inverted rows instead sometimes, laying a plate on my chest. Kinda like this:

You know how I feel then.

I've never been over 200lbs in my life (even when I tried) and me about to cross that threshold this week is a big deal, even if most of it is fat.

[Double3]

I was always skinny and it was hard to put weight on.

Eats lots and lots of protien and good fats. Don't eat a bunch of junk carbs(sugar) and eat plenty of veggies.

Continue to do the big lifts like you are.

[Ironman8]

Euro,

Ex. Breakfast:

4 whole large eggs
1 slice cheese (or serving of shreeded cheese)
3 slices bacon
1 slice bread
1 serving peanut butter (or two pieces of bread with butter)
1 glass OJ

Easily gets you to 750 cals...probably over 800. And I really don't even think that's that big of a breakfast.

You really have to look for calorie dense food. Ideally in the 100 calorie per ounce range...that way, theoretically, you would only need to eat 7.5 oz of food per meal to get your 750 cals/meal...it's not possible with everything you eat, but if you get close enough, you should be able to reduce the volume that you eat and not feel like you're over-eating. It won't be easy, and will take a bit of research, but that may be what is necessary for you.