Programs focused on 5x5 or 3x5 are jack of all trades programs with just enough volume to induce a bit of growth in very skinny beginners who never did any exercise in their entire life, and just enough weight to cause a bit of strength adaptations. Talking from personal experience, if you were active in your past a 5x5 program wont do much and you will stop progressing in months.
You need a program for you to maximize the minimum. Specificity of training is very important, train either for strength, muscle building or fat loss or whatever other athletic goal you have. Mixing everything may work to a point but its not optimal.
Like you, I have gained some pounds after starting the program. If you are able to keep increasing the weights on the bar and have done this for over 3 months than you are also gaining muscle mass. I started noticing a difference after 4 to 5 months so do not worry. Like you my appetite went up. That is something you have to control. Like they say, "You get a six pack in the kitchen" not in the Gym so be careful in the kitchen! Count your calories, it is a simple equation, if you burn more calories than you intake, your body will grab the extra energy from your fat and it will melt away slowly but that is not easy.
Your body will also send hunger signals before switching to using fat and this is where your mental will needs to kick in. Drink water to help when that happens Good luck. Also a pound of body fat can contain between 3, and 3, calories, so this give you a bit of an idea what difference you need to establish to loose weight. For example: One large avocado, two handfuls of walnuts and some beans could easily be a calorie meal.
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Ask Question. Asked 3 years, 6 months ago. Active 12 months ago. Viewed 3k times. Improve this question. Some goes for the Coca Cola out of the vneding machine or freezer. If there is one, there will be more. So my advise on this one would be just stay away from it unless you have a special occasion.
If Saturday night out is a special occasion for you, maybe you should get some perspective on life. Eat breakfast, celebrate it, enjoy it and attribute enought time to it. Whatever brings your protein , omega 3 and Vitamin D intake up will help. This is the same approach as mentioned with alcohol and water. Same with kebabs, chips, cookies, fries, ice cream, etc. But eating too much junk food builds bad eating habits that will get you fat in the long-term, especially around your belly.
Yes, food quantity matters most for gaining weight. But food quality matters too. Eating quality food supplies your muscles with vitamins and minerals for muscle recovery. This maximizes strength and muscle gains. You can eat a cheat meal once in a while — I do. But that beer, cake or icecream should be a treat. Blending your food in liquid form makes it digest more quickly than solid food.
The blending acts like pre-digestion by breaking down the food for you. The easiest way is by making your own mass gainer shakes.
They only take five minutes to make which makes it easier to hit your calorie surplus every day. Just mix it all in your blender. This shake will get you calories from 80g protein, g carbs and 28g fats. Avoid weight gainer supplements. Buy regular whey protein instead, and make your own weight gainer with oats and milk. This is cheaper but also healthier because instead of fake sugar you get vitamins, minerals and fiber.
One liter whole milk has kcal and 33g protein. Two liters has kcal, four liters kcal. Milk is tasty, portable and requires no preparation. Most skinny guys wanting to gain weight find that the eating is harder than the training. But you have to eat four to five time a day, seven times a week, during an eating window of 16 hours.
Failing to plan is therefore planning to fail. You can apply the same strategy to your nutrition by eating the same every day. This means you get variety by eating a different meal each time.
But you eat the same four to five meals every day. Plus, when you get bored of your diet, you just switch some meals and continue.
Eating the same every day will make your grocery list easier. You have less ingredients to buy, and just multiply by seven days. The better you do your groceries, the less likely you are to run out of food mid-week and then skip meals. Cook in advance. Or spend Sunday afternoon batch cooking your meals for the week. Lifting weights triggers your body to build muscle mass. Your body uses the food you eat to recover your muscles and build new ones. Lifting also increases your appetite which helps you eat more.
This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat, usually around their belly. You want to go from skinny to muscular, not chubby.
You must therefore lift. Here are the basic rules of lifting for skinny guys. The more you do in the gym, the more calories you burn, and thus the more you have to eat to create a caloric surplus. Cardio is therefore not a good idea. Do the strict minimum to gain muscle.
Do a training program proven to work instead of making your own. Some people have thyroid problems like hyperthyroidism that increases their metabolism and causes weight loss.
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