How do I gain Weight? FOr a guy that is 18 years old?

Whey protein and wieght lifting. Unless you want fat pig out every second of the day. Fast metabolism i wish i had.

1st of all read this http://www.fortifiediron.com/view.php?id=46 too many ppl don't understand protein and give the advice of just whey. I wrote it btw lol. eat 7 times a day (smll meals) you sound like a ectomorph like me so you need a higher carb count as well. read http://www.1fast400.com/article.php?articleID=30&aCatID=&break=0 by my buddy layne he knows his ****. also go on a powerlifting workout as I placed in the other thread.

THANKS SAFE WHAT OTHER WEB SITES CAN I READ? ON NUTRITION AND SUCH AND HOW TO WORK OUT AND WHEN AND THINGS LIKE THAT?

www.fortifiediron.com is the best use there forums.

http://www.nutri-facts.com is good for tweaking your diet

http://www.exrx.net/ is great for understanding the movement of each exercise

http://www.sculptedbyiron.com/forum/

http://www.fitnessworld.com/info/info_pages/library/strength/strength.html

thank you sooo much this helped majorly.

A good source of healthy fat: avacado

yea i am eating avacado does that realy work what about carbs like bread and such and potatoes? does that work also?

Just wait 20 years. You'll have the opposite problem then. Enjoy it now while you can. (posting from personal experience).

no aee hes not talking about gaining fat weight hes talking about gaining muscle....if hes a ecto now he will be an ecto later it will only get harder but yes in 20 years he will need more cardio. you gotta understand there are good and bad carbs never eat meat and potatos togather...trust me its bad 4 the metabolism. stay with your whole grain breads. avacado can be used as a snack. candy are bad carbs and will only make you gain fat stop eating junk its not good for you. really read those sites I gave you i could set up a diet and routine for you if you would like but i need a few details just PM me.

aightz man i will thanks for all ur help man hmm i don't eat junk food i just need to eat good in the morning any suggestions?

Pasta. Lots of pasta.

fast cooking pasta is high GI so DON'T EAT IT, normal pasta is around 70 so it is ok in moderation. When blood sugar spikes and drops it can cause you to become even more hungry... thus further overeating. Well keep in mind pasta is not bad before a workout but like I said Moderation.

1 wheat bagel
1 cup oatmeal
3 turkey sausages
3 whole eggs
1 orange

that wouldn't be a bad breakfast for you. Thing is thats only 1 part of your diet you really need to plan it all to be effective.

thanks bro I will for sure try that out hard to eat in the morning man.

Strength training combined with a solid diet high in nutrient-rich carbs (green leafy vegetables), a variety of protein sources (fish, meat, tofu, etc.), and medium fats (good fats!) should do the trick, but don't expect miracles at 18 with a fast metabolism.

People have given great diet advice, so I'll add some info about effective and efficient strength training, in case you want a good jump-off point without getting bombarded with too much information.

First of all, don't fall into the trap of thinking "more is better". A program focussing on a couple sets of each of some "big" exercises, followed by lots of rest, is the best way to go for adding mass. There is no need to split the body up into parts. A full-body routine will build a lot of muscle and will save you time.

Big exercises:

Lower Body - Squat, Deadlift
Upper Body pushing - Dips, Overhead Press
Upper Body pulling - Chin-ups, Row
Traps - Shrugs (Deadlifts also work traps)

You can substitute Bench press for dips and pull-downs for chin-ups, but no need to do both.

Small exercises (to be avoided until you have substantial muscle mass!): tricep kickbacks, pushdowns, preacher curls, leg extensions, and so on.

In general, "big" = multi-joint; ie. exercises where more than one joint is employed (bench press: shoulder and elbow; squat: hip, knee), "small" = single-joint.

A sample program:

Pick a push, a pull, a lower body exercise and shrugs, and you have:

Full Body Workout:
(warmup sets not included; the work sets below should be a challenging weight for you)


Chinup - 2x8
Dip - 2x8
Shrug - 2x10
Squat - 2x10


Do this 3 times a week, slowly increasing the weight each week. When the weight gets heavy for you, drop to twice a week. You should finish each workout in about 30-45 minutes. This program could last you a year or more without any changes.

Perform the exercises in a controlled manner. Don't ever let gravity take over when lowering the weight (or your body in chins/dips). Have someone knowledgeable help you with your form, especially squats. Start light and take your time adding weight, but do progress over time.

And eat lots!

when trying to gain mass never take reps over 8 at 18 you should be able to gain mass but not as fast as when your around 25 believe it or not. as mezzie said compound exercises are best also don't overlook ANYTHING make sure your doing compounds which incorperate all aspects of your body.