T Nation

Trying to Gain 15-20 Pounds


#1

I'm 5'10" 155lbs. I have a very physical job that requires alot of lifting and climbing. (cableguy) I would like to add 15-20lbs of muscle by Jan. I have very little bf and a very high metabolism. Will someone tell me what I need in order to do this weights supplements etc.


#2

eat more food...alot more...

the number one problem with skinny guys is how they drastically underestimate their caloric needs.

start chowing down!


#3

Energy consumption is going to be your biggest concern. You need energy to put on muscles - no supplement will help you without positive energy. Given your physically intensive job that means lots of calories. I'd start at 5000 calories in 7-9 meals and go from there. If you're not gaining on that, up the calories.

As far as specifics, take a look at John Berardi's Massive Eating articles. Look under his name in the article library. As far as programs, there's a lot, take a look at the Beginner II thread by vroom in the Beginner section, and pick one.


#4

As well, it's going to be very tough to get that many calories with whole foods. You should check into getting a heavy supply of the Grow! powders to make sure you are getting the protein/calories your body needs.

Stay strong
MR