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I have a new contract where I’m going up and down tall ladders all day long with a heavy tool belt on. I’m already a fairly lanky person, and the six months I have been doing this I have lost about 15 pounds of my muscle mass. I look scrawny as hell. I started going to the gym again and drinking mass gainer, but I can’t gain a pound because of my activity level at work. Anyone have any good strategies for gaining mass? I have a feeling most people are just going to say eat more but I already eat insane amounts of food it seems. I just have a super high metabolism. Looking for tricks or certain things that may help slow down my metabolism or help me gain faster than I’m losing

I have a new contract where I’m going up and down tall ladders all day long with a heavy tool belt on. I’m already a fairly lanky person, and the six months I have been doing this I have lost about 15 pounds of my muscle mass. I look scrawny as hell. I started going to the gym again and drinking mass gainer, but I can’t gain a pound because of my activity level at work. Anyone have any good strategies for gaining mass? I have a feeling most people are just going to say eat more but I already eat insane amounts of food it seems. I just have a super high metabolism. Looking for tricks or certain things that may help slow down my metabolism or help me gain faster than I’m losing

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[–] [deleted] • 4 pts

Mass = Energy. You need more calories in, and fewer out. People talk about cardio being the best way to lose weight, but exercising your legs, the biggest muscles in the body, burns far more calories than your heart could hope to. You're basically doing weighted, one-legged, half-squats all day, so you're burning mass calories.

Some slow gainers swear by GOMAD. Gallon of milk a day. In addition to meals. Lots of calories, but it isn't all garbage like candy would be.

[–] • 2 pts

I think I’ll try that. That is an insane amount of milk but I’m up for the challenge. I do love me some whole milk

[–] • 4 pts

Better yet, do raw milk, your belly will benefit from the small critters that pasteurization normally cooks out.

[–] [deleted] • 2 pts

It is, and I'm not sure I could do it myself. I did start mixing my protein shakes with whole milk though, which upped the calories, and improved the flavor. Bulletproof coffee type shit works too, just a ton of extra calories, most of them fat instead of sugar.

Bottom line is you just need more calories, no matter where they come from.

[–] • 0 pt

I drank a half gallon to try to work up to a gallon, but holy god was my stomach messed up. Worse than ever in my life. I read they make some pill that helps break down milk for lactose intolerant people so I’m gonna try that

[–] • 2 pts

Drink it over ice or as a milkshake with your gainer, I don't know why it is, but you can pour it down your throat that way. Also, watch where you're gaining, when it starts to come on it will never be where you want it.

[–] • 3 pts

dont worry, as soon as you hit 30 you will pack on 5lb a year

[–] • 0 pt

I’m just over 30. I hope it comes soon lol

[–] • 3 pts (edited )

If your body is losing weight it's a simple case of burning more calories than you are eating.
That makes the goal simple: consume more calories. There are 3 types of food: carbs, protien and fat. Fat is by far the most calorie dense foods so go eat high fat foods. Consider nut butters, Kind bars, sausage sticks, milk products, and high fat breakfast breads such as biscuits and gravy.

If you want muscle mass, eat high protein instead, but eat an ungodly amount of it and lift weights.

2 high calorie+high protien foods to consider if you need both are Nuts and Cheese

Last note: processed sugary crap is addicting. That is not hyperbole, that's fact. Do NOT go hard on the sweets trying to get calories. This somewhat applies to carbs as well. Do not go hard or you will get addicted.

[–] [deleted] • 1 pt

Lots of great info. A slim hardworking gent can achieve a healthy bmi by following your suggestions; high quality proteins, some fats and ideally medium chain long burning carbs for fuel

[–] [deleted] • 3 pts

You can't lose muscle mass by doing physical activity. You can only lose body fat.

If you are losing muscle mass, it can be because you are sick. Go see a doctor.

[–] • 1 pt (edited )

I’m naturally like 2% body fat (probably an exaggeration). Any muscle I gain is the first thing that starts to go once I stop working out and increase activity levels. I think my body starts burning muscle as fuel after it burns the little fat I have my.I’m still super toned, every muscle shows. Just have gotten so skinny

[–] • 1 pt

I'm a bit late here but just ran across this. This guy is a fucking moron. You are doing an exercise that your body benefits from being as light as possible. Your body is going to strip everywhere it can for you to be more efficient. Some of that will be unnecessary muscle mass. You don't need any more muscle than is required to do the job and your body will revert to that state. Want to pack more weight on? Stop fighting gravity. Let your body know it can carry more mass without it being a detriment.

[–] • 1 pt (edited )

Even absolutely Champion athletes have like 4-5% body fat IIRC. And at that point the only thing that has fat on it is basically your internal organs.

You shouldn't be losing muscle mass unless you are working so hard that your muscles are devouring themselves for energy. That is basically only going to happen if you're working out and pushing yourself way too hard. Somehow I really doubt you're pushing that hard at work on a daily basis.

Maybe you're not getting enough protein. Increase your calorie intake, and focus on getting one gram of protein per pound of body weight per day. Remember your body can only absorb about 30 grams of protein in a sitting. Protein powder shakes are good way to achieve that. When working out I drink one about every two hours unless I'm eating a meal until i hit my goal protein. Start working out regularly, once every 2 days basically. Progressive overload is the key but don't damage your body. Form is more important than weight until you get the hang of it, but ultimately your gains are correlated with the amount of "work" that you do.

I'd start off on the low side for the weights make sure your form is good, and do four or five sets of 12 reps on whatever workout you choose resting 30 seconds in between sets. Even with a lower weight you're going to be sore about 3 days afterwards. It's called delayed onset soreness and it is totally normal it will go away and shouldn't come back unless you're pushing really really hard. Basically you want wake your body up with a light workout, wait a few days for the delayed onset muscle soreness to kick in and then heal. Then you can progressively add weight until you find the edge of your strength. Workout at that edge for a couple 3 weeks and then add a little bit of weight. Remember, Progressive overload is the key.

Oh, and You won't gain unless your calorie positive.

Return successful!... OR NOT AT ALL!

[–] • 1 pt (edited )

Yeah I have no idea what my body fat is, but I have like none, I was just guessing. But I think I might be exerting myself as much as you’re talking about at work. I’m literally going up and down a 32 foot ladder with a toolbelt that weighs at least 50 pounds probably 80 to 100 times each day easily. And I’m carrying heavy materials. And I’m working a lot of times 10 to 12 hour days. I’m probably just pushing my body to its limits and I need to be doubling the amount of protein and calories I’m consuming

[–] • 2 pts (edited )

Establish ur TDEE. Go 500 - 1000 kcal over it. Count your calories. Fortify ur mass gainers with peanut butter and honey. Eat more often smaller meals.

[–] [deleted] • 1 pt (edited )

There is no way around the mathematics. There are no tricks and anyone who says anything different is wrong or trying to sell you something. Calories In vs. Calories Out (CICO) reigns supreme. You MUST account for your Total Daily Energy Expenditure (TDEE) and eat +300 calories per day above TDEE every day for seven days to gain 1 pound of mass in a week. If you want that mass to be MUSCLE mass you must lift weights. TDEE = Baso-metabolic rate + calories used at work (yours sounds high) + calories used during workout. The easiest way to account for all of this is with an app such as MyFitnessPal and program the app that you are trying to add muscle. Pick a weight lifting / strength training program based on your goals. If I were climbing a ladder all day, I would stick to solid foods during work hours, and only use liquid gainers after work, or 2 hours before work to ensure they were out of my system before I started going up and down ladders for hours. If you have eaten +300 calories above TDEE EVERY DAY for 2 weeks and have not gained weight, then bump your intake to +500 above TDEE and I promise the scale will move in the direction you want. Most "hard-gainers" do not track calories and do not know that eating for a Clean Bulk is actual work.

Read this for a good guide on Clean Bulking to make sure that you gain muscle and not fat so all the women want you: https://www.healthline.com/nutrition/clean-bulk#basics

People argue all day about macro-nutirents (macros), however, here is a good start from Mike Gorski, Registered Dietician (RD) and Dr. John Rusin:

“PROTEIN: Arguably the most important macronutrient for performance from a strength and muscular standpoint, the goal for protein intake is relatively simple. Examples of good protein sources include the following: • Lean cuts of red meat – flank, sirloin • Poultry (chicken/turkey being the most common) • Fish (tuna, salmon and most white fish) • Eggs and egg whites • Cottage cheese • High Quality Protein Powders – 100% Whey Isolate is recommended. Your goal will be to hit 1 gram/pound of body weight.

FATS: Dietary fat is essential for many things in the body – including cellular health, hormonal health, and creating a satiating effect in your diet. Just like your overall calorie intake needs to come from high quality sources, so does your fat. Good sources of fats include egg yolk, olive and coconut oil, salmon, avocados, mixed nuts, almonds, and walnuts. Consume between 20% and 30% of your total calories from fat.

CARBS: Carbs are your friend. Repeat that out loud. They will propel performance and accelerate the recovery process optimally. Your carb sources should come from mostly a variety of whole food options including oats, potatoes, sweet potatoes, rice, fruits and vegetables. To figure out your goal for carbs it is rather simple. Take your daily total caloric needs, and subtract your calories allotted for protein and calories allotted for fat. The remaining daily calories should be allotted for carbs.”

[–] • 0 pt

Great reply, thanks

[–] [deleted] • 1 pt

Protein and water

Rest long enough to let your muscles recover

[–] • 1 pt

Casein shake with milk before bed every night. Testosterone maybe, working out and more calories. Sounds simple but commitment and consistency yield results

[–] • 1 pt

Eat a lot more carbs and a lot more protein, and a lot more fats.

You'll know you are eating enough when your weight starts to climb.

Look what the weight lifters are eating, and how often they do it.

They eat a lot of food.

If you are working or training and want gains, then you simply have to eat more.

[–] • 1 pt

Eat more biscuits. Problem solved.

[–] • 1 pt (edited )

Eat quality high protien meals , like 6 a day , can be difficult , if not possible use a quality protein drink 2x a day as a snack.

In the gym do like 3 sets max and reps at 3 - 8. Only 2- 4 exercises per body part

Less is more training if your looking to put on mass

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