Emergency Weigh Gain!

Jamrockin;592671 said:

height: 5'7 with no shoes
weight: 110
age: 25
training experience: No significant workout experience (in the last 10 years) other than having regular sex.
Goals: Don't look like a 12 year old girl.

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ok so your maintenance is around 2000 calories. if you dont mind gaining a bit of fat aswell, start eating 3000 calories a day. macros should be around 190g protein, 100g fat, 330g carbs.

I used to be in the same boat. I was very skinny. I quit smoking and I gained like 80 pounds this could be because of the quitting of smoking or the kicking of a habit and taking up a new interest in eating.

jordey;592654 said:

i personally dont think so, and performing squats the the dumbells by your side takes loads off of your legs as your arms are holding the weight and it is not directly loading on to your back. for both goblet and dumbbell squats a persons arms/ grip will also likely give out before their legs do because of the inefficient loading mentioned.

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yes it does take load away from his back but the weight his legs have to lift is the same whether it is supported by his arms, back, or tongue. no matter where the weight is positioned if he keeps proper posture and doesn't break posture throughout the movement his legs will do the lifting, everything else will just be supportive through the movement. look at his stats, we aren't talking to a person with any experience. dealing with grip strength won't be an issue for him. he is 110 lbs he isn't going to be holding heavy dumbbells. and what weight he does hold in his hands will be good for grip strength. you are dealing with someone who has NO BARBELL and also no weight lifting experience and the barbell almost weighs half his weight. he has a lot of foundation work to do. for that reason alone, he should stay away from squats using a barbell (of course if he had a barbell he could just start with that empty, but again he doesn't and many people develop back issues from improper squats or adding to much weight to soon). Also, his gym is FREE and obviously he likes that. help him out with what he has.

JAMROCKIN - beginning with goblets and various other forms of dumbbell squats will likely be the best for you as you wont have a trainer to watch your form. NOthing has been mention about flexibility. make sure you work on that as well.


lunges are great as said above. Just don't go super heavy for a couple months. this goes especially for squats and deadlifts but most exercises as well. some exercises of course are less or more risky then others depending on each individual and there fitness level. People often get injured going heavy to soon. if you take it slow, a year from now you will be much better off and stronger.

And yes to sprints as well. They would be awesome for you. you can deadlift with the dumbbells your gym has. just google dumbbell deadlifts.

as for the see food diet. AVOID PROCESSED FOOD. frozen veggies are a great way to get a lot of nutrition for a great price. I get 4 lbs bags of sweet potatoes at trader joes for $5.

Tahir Aqbar;592645 said:

Go on YouTube and look up "Elliot Hulse Science of Dead Lifting". It's a 3 or 4 part series that teaches you how to dead lift heavy weights with perfect form. :cool:

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Elliot Hulse is the man