6'1, 170lbs: Do I need to gain weight?

[thesaint]

I'm 6'1, 170lbs with a 33 inch waist: Do I need to gain weight??

I want to improve and be healthier and stronger.

I feel I am underweight and I need some direction so I can proceed.

My recently checked my vitals and my cholesterol is good but I want to look and feel better.

Any advice would be appreciated.

[guru]

I'm 6'1, 170lbs with a 33 inch waist: Do I need to gain weight??

Yes.

Do you lift? What program are you doing? Looks like you are a beginner. If yes, then your best bet is to start SL 5x5 beginners programs ASAP. As your lifts start becoming tougher, do GOMAD.

From the information you've furnished, this is what I can advise.

[thesaint]

thanks for replying so quickly...

I am a pure beginner, I followed some instructions from the forum and bought steel free weights and a bench (can't afford a gym right now).

And when I did join one last year I was lost and actuallty almost hurt myself with bad advice.

I still don't even know how to properly breathe during lifting.

I just downloading the free ebook and spreadsheet last night.

thanks, I'll read it tonight and be back with questions.

one more thing whats a good pre and post workout meal?

[atypical1]

Read the nutrition rules too. It's all in the e-book. I would read it a couple of times (not being a smart ass but there's a lot to learn in there).

james

[thesaint]

thanks and your right there is ALOT of info...

I am still reading and want to star this Friday, I don't have all the equipment yet but I think I can start off well.

So is there a proper breathing technique?

[luco]

Hi Saint, grats on starting the program. I'm sure you won't be disappointed.

I think breathing is also in the ebook. But the simplified version is:
- Hold your breath throughout the lift. As lifts get heavier, you'll push so hard you'll let some air slip out (grunting etc), this is fine.
- Focus on making your stomach as big as possible (inflating it with air, not beer), keeping intra abdominal pressure (the pressure in your gut) high. You can try this by putting your hands on your sides, right under your floating ribs and trying to push your hands to the side with your deep abdominal muscle (transversus abdominis or TVA), don't just flex your sixpack, try to expand your waist. This will give you a strong and stable core. This goes for all lifts. In between reps, you breath like this:
-Squat: Only breath out and in at extended position.
-Bench/OHP: Only breath at the top position.
-Deadlift/BB Row: Only breath in the bottom position (bar dead on floor).

[thesaint]

THANKS SO MUCH...

the gym I USED to be a member of could never give me a consistent answer...

the stomach part was a little confusing but I got it... will practice when I get home.

this is a great forum

[jww38]

I was around your size before I started lifting, and inch taller and a few pounds lighter. I thought i was too skinny then, so I'd say you could use some extra weight (not 'need extra weight' as you are obviously still alive and healthy).

I have put on around 20 lbs this year, half my own lifting, half stronglifts. I didn't do GOMAD but from reading these forums would suggest it works and probably could have put on weight doing GOMAD.

Here is a fact for you:

At your size as you get stronger and lift more weight (On compound lifts) week to week you will get heavier. Don't worry about your weight, worry about what you are lifting 9and try eat decently) and your underweight issue will fix itself.

Plus you have the advantage of any muscle you put on showing rather than hiding under fat.

[Subsistence]

For health, you are around your ideal weight, so you're good

If you want to be stronger, then you'll probably get a bit bigger. If you want to look good, then that is up to you- you can look good at a lean 170lbs for your height, or quite bit heavier. Just depends on the image you aspire to.

[kidsoftheblackhole]

-Bench/OHP: Only breath at the top position.

Luco, i think
you're not essentially supposed to breathe at the top, this is used to make the exercise easier, but at least when starting better breathe at a dead stop, before each rep?

[luco]

-Bench/OHP: Only breath at the top position.

Luco, i think
you're not essentially supposed to breathe at the top, this is used to make the exercise easier, but at least when starting better breathe at a dead stop, before each rep?

How do you mean this? When would you breathe on the OHP/bench?
Breathing in the bottom position of the bench press will take away your core stability and back tightness I think (maybe not for OHP, it'll just make the lift harder), when you get to the bottom you already want to be stable and ready to push hard on the next rep, not relax and inhale.

[kidsoftheblackhole]

on the OHP i always breathe in the bottom, sure it is harder, but doesn't the fact that you push from a dead stop mean more strength? of course breathing at the top probably allows you to lift more weight... I think Medhi advices alternating between the two in the article. maybe we should start a poll =p

[luco]

I think the fact that you're able to lift more weight will make you stronger. Not the fact that it's harder to do the other way. Anything that's not considered 'cheating' and that will enable you to move more weight on an exercise is, in my book, a good thing (sorry for the Martha quote there).

[wrenchhands]

I'm 5'11 and 175lbs, and I think I'm skinny.... you could use a few pounds there, stickman.

[thesaint]

I started on Friday, still reading your book it is FILLED with info so I'm making notes as I go.

still a little confused on the breathing technique and your right it does effect the lift.

I will follow the regime this week and update you on my progress.

thank you ALL for your input!