Some bulking advice for my friend.

[Earl-Hickey]

Hey guys, a good mate of mine is a hard-gainer and wants to put on some weight.

Right now he is about 5'10" i guess and he weighs 140lbs, he has got visable abs but his arms and legs are all really stick thin, he wants to bulk up before he goes to the gym.

Being that skinny, surely it shouldnt be hard to fill him out a bit with diet and some basic compound exercises, maybe get him to 154 so he feels more comfortable going to the gym?

[Canelo Phresh]

Hey guys, a good mate of mine is a hard-gainer and wants to put on some weight.

Right now he is about 5'10" i guess and he weighs 140lbs, he has got visable abs but his arms and legs are all really stick thin, he wants to bulk up before he goes to the gym.

Being that skinny, surely it shouldnt be hard to fill him out a bit with diet and some basic compound exercises, maybe get him to 154 so he feels more comfortable going to the gym?

know your role! its a goofy rock saying but it helps. at the gym their are always guys that are better than you at what you wanna be great at. accept the fact that your ambitions are still dreams until proven otherwise. just worry about the judgement from within. your the only opinion that matters.

[VolumePuncher]

In the Army, I filled out very well by the end of basic training and I was in more or less the same shape as you say your friend is now. Now while that may make you say " Well yeah, you went through basic training ", the reason I mention it is because all they really did was beat me up with body weight exercises/running and feed me well. Equipment is nice and it helps a lot, but I think the best advice you could give your friend is to tell him that he could get his arms and chest in pretty good shape without ever leaving his basement.

[ShinCrossOver]

how old is he?

i am guessing he has natural high metabolism then.

as volumepuncher said, all he needs to do is eat a lot (and well) and work his ass off and he'll gain weight. the problem is volumepuncher was forced in basic training and i am guessing your friend has only himself (and maybe you) as motivation. its a lot harder. i have a friend who's about your weight and he couldn't gain weight no matter what he did or how hard he worked out.

if that's the case he may have to take some weight gainer supplements. he still have to work out though.

[frosty-g]

Get him on Starting Strength (book by Rippetoe & Kilgore) and tons of milk. I'm a "hard-gainer" but have stuck on 11kg in just under 2 months. Not put on much fat either, couple of% extra bodyfat but that's a piece of p*** to cut back off when you box. best way to put on weight- all natural and gets you damn strong with functional strength gains that transfer well to sport.

[Danny Gunz]

I actually went through a phase of bulking a couple months ago and I learned alot on the issue.

For starts take a week or so where he records his diet and calorie in take, proteins, carbs, fat an such each day.

After his daily normal diet is figured out increase the calories by about 1k-1.5k with high carbs and proteins. With I would say about 3 lifting days a week during the lifting days you are going to need to maintain a little more calories because some will be burnt off too.

Bulking and cutting is actually kind of fun and comes down to number crunching almost.

[RurouniYume]

eat eat eat, and get good rest