The Journey of the Skinnies

[PakkAttackk]

The easiest way for me to count them is with the my fitness pal app. You can pretty much find any food in there, you just search, select your food, adjust your serving size then add it. And then at the end of your day you can see how much you had- your protein , carbs fat and all that jazz. Like compound movements, pressing , pulling, squatting. It's seemed strange to me at first but the big movements like squatting make you more powerful as a whole. Like not just my legs were affected by squatting, it helped me get stronger on other exercises that seemed unrelated. Yolked can probably use some science to explain it ...
Sleep? Yes. That's when you grow. Plus it will probably make you feel better in general if you usually don't sleep much.
You can hit 140 for sure and as your confidence grows it will motivate you more. When you start seeing a didference and people that haven't seen you in a while say something it will motivate you even more. When you do start gaining don't let your weight fluctuating get you down. Its a slow process. Just stay consistent.

Ok, got the app. Says I need 2,500 calories & I did a regular day & got around 1,800..So I now know that I'm not eating enough..
I really don't have time (& partly the courage atm) to go the gym alone, so can you explain what you mean by compound movements? I googled it & got this link ( www(dot)bodybuilding(dot)com/fun/6-compound-movements-build-mass(dot)htm ) but it's still kinda unclear. I kinda need stuff I can do at home if that makes sense..

[y0lked]

I was over doing the eating everything I see. My weight went up to 173 but I realized I was getting fat as fuark.
I have started to cut now and started counting calories. I am down to 163 now and body fat has decrease from 18 to 15%.
I want to cut til I am low enough to see Abs with out flexing( hopefully 150?), then lean bulk and be careful what I eat, so I don't dreamer bulk.
Do you guys know if doing Layne's PHAT during a cut is a good idea, it has got a lot of volume, and I used it while bulking and I am still using it now during the cut. I have not gained or lost any strength during the cut.

Its not all about the abs man, if your a "skinny" you probably need to pack on the mass in order to build a decent physique. Laynes routine iwill help retain mass on a cut, you just have to make sure not to take sets to failure and keep your recovery in check.

On my journey right now. I used to be a skinny ass tree, but in the past 6 months I've gained 20lbs of lean muscle mass and still going I can definitely tell my entire body has gotten a lot thicker. The best possible advice I can give anyone trying to get big is be extremely ****ing serious about your diet I can't even stress that enough. In addition to that, you have to be dedicated to bust your ass in the gym at LEAST 4 days a week. A good protein supplement to help you meet your macros, bcaas, a multivitamin, and fish oil helps too. Just stay at it and keep going, and never think that it's genetically impossible for you to get gains and be big. Time and dedication is key, we have to keep going. Good luck!

Good advice.

Ok, got the app. Says I need 2,500 calories & I did a regular day & got around 1,800..So I now know that I'm not eating enough..
I really don't have time (& partly the courage atm) to go the gym alone, so can you explain what you mean by compound movements? I googled it & got this link ( www(dot)bodybuilding(dot)com/fun/6-compound-movements-build-mass(dot)htm ) but it's still kinda unclear. I kinda need stuff I can do at home if that makes sense..

2500 calories is a good place to start. But unless you have bad fat distribution and put on fat easily i would suggest going as high as possible on the calories. Compound movements are movements that use more than 1 joint to move the weight. IE: Bicep curls are not a compound movement because only the elbow joint is utelized. However bench press IS, because the shoulder and elbow joints are both utilized in moving the weight.

What equipment do you have? I can help you build a routine.

[Dermbet]

Hey guys, so basically I'm asking for advice on how to gain weight.
I'm 19 years old, 5"10 & 120lbs.
I have a lot of trouble gaining any weight, I eat 3 meals a day & recently started taking Optimum Serious Mass.
-Bought the 6lb can & I didn't see any gains (think I used it wrong).
-Bought a 12lb bag of the same supplement (I haven't used it because I don't want to waste it if I'm using it wrong).
-I usually took it after a meal, sometimes in the morning. Is that right? I've looked up several videos & they all say take 1/2 a serving (it's still HUGE).
-I use whole milk, about 16oz, one scoop & a bit more milk on top in a blender. It fills those biking water bottle things, is that enough?

I have no idea what I should be doing to gain weight, should I just keep eating & hope or should I work out & eat? I can't really go to the gym so it's mostly just pushups, pull-ups & a few dumbbells that I have.
What types of food should I be eating? I eat rice, ground beef, chicken, pizza, middle eastern food & such.
My goal is 140lbs..

Can you get hold of a bench and barbell + some weights. I dunno were u live but they r cheap these days. U can get a second hand one of ebay really cheap.

This will allow u to do big presses like bench squat deadlift. These are the 3 kings. They put on mass.

You can still do some building with what u have tho if not.

Food is your biggest friend. So many skinny ppl like me tried for years to nput on weight but if u dont eat enough u wont

6 meals a day (u can include weight gain with that its pretty good stuff). Eat enough fats...peanut butter, fish oils etc

I think drinking a protein shake during a workout is best but have no science to back it up, just seems to help me. U need to add eggs to your diet as it's the best absorbed protein. If you live in the UK (like someone said earlier) shop at LIDL which has cheapest stuff and great quality. Don't try to do anything clever. Just the basics. Lift weights slowly and properly that you can lift till exhausted. Rest for one minute and go again. 3 x 10.

Stick to the main COMPOUND exercises and don't follow the ridiculous huge bodybuilder nonsense u read in some places. Just stick to the tried and proven workout, no gimmicks. You will put on loads of weight as u r 19 as long as you eat eat eat even when not hungry.

Don't cry about making a mistake or missing a meal, just try to make up for it.

[pmag]

This. I stuff my face year round in a calorie surplus, and while gaining muscle is slow and hard, I never gain an ounce of noticeably fat. Brb lean and cut as phuck year round.

+1 road to 200lbs! Being skinny is not that bad since we can eat anything we want like crazy and eventually we'll fill out! Let's do it guys!

[DanDastardly]

This is a good article about mass gain and the importance of eggs for breakfast.

http://www.muscleandfitness.com/nutr.../3-months-mass

[PakkAttackk]

Its not all about the abs man, if your a "skinny" you probably need to pack on the mass in order to build a decent physique. Laynes routine iwill help retain mass on a cut, you just have to make sure not to take sets to failure and keep your recovery in check.

Good advice.

2500 calories is a good place to start. But unless you have bad fat distribution and put on fat easily i would suggest going as high as possible on the calories. Compound movements are movements that use more than 1 joint to move the weight. IE: Bicep curls are not a compound movement because only the elbow joint is utelized. However bench press IS, because the shoulder and elbow joints are both utilized in moving the weight.

What equipment do you have? I can help you build a routine.

I have 10 & 15 lb dumb bells & a pull up bar. =/

[PakkAttackk]

Can you get hold of a bench and barbell + some weights. I dunno were u live but they r cheap these days. U can get a second hand one of ebay really cheap.

This will allow u to do big presses like bench squat deadlift. These are the 3 kings. They put on mass.

You can still do some building with what u have tho if not.

Food is your biggest friend. So many skinny ppl like me tried for years to nput on weight but if u dont eat enough u wont

6 meals a day (u can include weight gain with that its pretty good stuff). Eat enough fats...peanut butter, fish oils etc

I think drinking a protein shake during a workout is best but have no science to back it up, just seems to help me. U need to add eggs to your diet as it's the best absorbed protein. If you live in the UK (like someone said earlier) shop at LIDL which has cheapest stuff and great quality. Don't try to do anything clever. Just the basics. Lift weights slowly and properly that you can lift till exhausted. Rest for one minute and go again. 3 x 10.

Stick to the main COMPOUND exercises and don't follow the ridiculous huge bodybuilder nonsense u read in some places. Just stick to the tried and proven workout, no gimmicks. You will put on loads of weight as u r 19 as long as you eat eat eat even when not hungry.

Don't cry about making a mistake or missing a meal, just try to make up for it.

I'm gonna try & look for that.
A barbell, weights for it & a bench press & that's it?
How much should I be looking to pay for all that?

[y0lked]

I have 10 & 15 lb dumb bells & a pull up bar. =/

You are extremely limited. However, that isnt to say you cant start with what you have.

Youll need to find a chair, or a box or something that will alow you to do a dumbbell bench press. then you can sit against your bed and do a shoulder press, db tricep extensions etc. You will have to do 3 to 6 sets to failure with the weight you have. If that means you have to do 50 reps per set than thats fine, you will have some seriously good muscle patterns engrained before you hit the gym.

Your next best option is body weight movements. There is a ****ton of stuff on youtube about this and theres a body weight exercise thread with tons of stuff there too. Go check it out and get started.

[Dermbet]

I'm gonna try & look for that.
A barbell, weights for it & a bench press & that's it?
How much should I be looking to pay for all that?

Second hand u can probably pick one up locally for £50 or less on eby. You'll need to collect it of course. Argos do some good cheap options

Barbell weights and bench. you'll be able to do all the main exercises once u have those.

[PakkAttackk]

You are extremely limited. However, that isnt to say you cant start with what you have.

Youll need to find a chair, or a box or something that will alow you to do a dumbbell bench press. then you can sit against your bed and do a shoulder press, db tricep extensions etc. You will have to do 3 to 6 sets to failure with the weight you have. If that means you have to do 50 reps per set than thats fine, you will have some seriously good muscle patterns engrained before you hit the gym.

Your next best option is body weight movements. There is a ****ton of stuff on youtube about this and theres a body weight exercise thread with tons of stuff there too. Go check it out and get started.

How are these?

greatist(dot)com/fitness/50-bodyweight-exercises-you-can-do-anywhere

[y0lked]

How are these?

greatist(dot)com/fitness/50-bodyweight-exercises-you-can-do-anywhere

that list looks great. you just need a way to increase the resistance once you can rep it out

[ribcage6foot6]

Hey there guys,

I'm new to the forums but definitely feel like I'm in my element with this thread. As my screen name and stats suggest, I've got a mild case of the ectomorphia. About a year and a half ago I was at my all-time high of 190lbs but quit lifting due to family tragedy and the resulting personal issues that followed. I'm ready to get back in the gym and crush that previous mark. My long-term goal is to get myself in the 220-240 range but I currently have my eyes set on a more realistic 200lbs. I wanted to take this time to introduce myself to the fellow skinnies and thank you all in advance for your advice and support as we push towards our transformations.
Best of luck to everyone,

Ribs

[y0lked]

Hey there guys,

I'm new to the forums but definitely feel like I'm in my element with this thread. As my screen name and stats suggest, I've got a mild case of the ectomorphia. About a year and a half ago I was at my all-time high of 190lbs but quit lifting due to family tragedy and the resulting personal issues that followed. I'm ready to get back in the gym and crush that previous mark. My long-term goal is to get myself in the 220-240 range but I currently have my eyes set on a more realistic 200lbs. I wanted to take this time to introduce myself to the fellow skinnies and thank you all in advance for your advice and support as we push towards our transformations.
Best of luck to everyone,

Ribs

Haha, nice post man glad to have you here. Hows the diet and lifting?

[ribcage6foot6]

Haha, nice post man glad to have you here. Hows the diet and lifting?

Diet is solid. I've got the "myfitnesspal" app and have been tracking calories to make sure I'm hitting at least 3,250 a day. I'm training to make the college basketball team in the fall so I'm out on the courts 3-5 hours a day 4-6 days a week so I know that I need to start pushing my caloric intake closer to the 4,500-5,000 mark (mass gainers are my best friend.)

As for lifting, it's a work in progress. I'm definitely a novice in the weight-room and have a couple postural issues that I've got to take care of; rounded shoulders, forward head, but I've been digging around the web for ways to improve that and have found a solid stretching and exercise routine that should do the trick. I don't have a workout plan set in stone, but I know I need to focus on the big compound movements to get that natural HGH flowing.

I'm highly motivated, increasingly educated, and looking forward to putting it all together and getting the results that I've craved for a long time.

[y0lked]

Diet is solid. I've got the "myfitnesspal" app and have been tracking calories to make sure I'm hitting at least 3,250 a day. I'm training to make the college basketball team in the fall so I'm out on the courts 3-5 hours a day 4-6 days a week so I know that I need to start pushing my caloric intake closer to the 4,500-5,000 mark (mass gainers are my best friend.)

As for lifting, it's a work in progress. I'm definitely a novice in the weight-room and have a couple postural issues that I've got to take care of; rounded shoulders, forward head, but I've been digging around the web for ways to improve that and have found a solid stretching and exercise routine that should do the trick. I don't have a workout plan set in stone, but I know I need to focus on the big compound movements to get that natural HGH flowing.

I'm highly motivated, increasingly educated, and looking forward to putting it all together and getting the results that I've craved for a long time.

Nice. Dont mess with weight gainers. They are over priced and only have processed carbohydrates. Upp the carbs to compensate for the court time and that will help with protein sparing and recovery.

Your on the right track, form good habbits and then start working up the weight.

[EjnarKolinkar]

Diet is solid. I've got the "myfitnesspal" app and have been tracking calories to make sure I'm hitting at least 3,250 a day.

Good deal, its a good way to get in the habit of consistently eating more, figuring out what you need to get where you want to go.

I'm training to make the college basketball team in the fall so I'm out on the courts 3-5 hours a day 4-6 days a week so I know that I need to start pushing my caloric intake closer to the 4,500-5,000 mark.

Everybody going to have a little different reaction to trying to consume this higher level. Some people are going to be happy, others feel too full. Fats can go a long way to making up a surplus without being too hard to get down in addition to extra carbs. Nuts and nut butters, fattier cuts of meat like beef and salmon, full fat dairy, avocado can all go a long way to painlessly up the cals for some people.

PB sandwich and a glass of milk always went a long way for me. can get a lot of your protein in the mix right there too. Rice or potato another of my favorites. Gotta experiment, see what keeps it the most comfortable, and keeps you moving on the court. It can be hard to keep cals that high when playing a lot. Why its important not to just look at higher cals on those days but sometimes across the board to make up for days you aren't as hungry, some guys lose appetite with exertion, others get hungrier.

As for lifting, it's a work in progress. I'm definitely a novice in the weight-room and have a couple postural issues that I've got to take care of; rounded shoulders, forward head, but I've been digging around the web for ways to improve that and have found a solid stretching and exercise routine that should do the trick. I don't have a workout plan set in stone, but I know I need to focus on the big compound movements

Consistency again here. 3 big movements regularly beats the perfect program sporadically. If you are busy on the court, make the training happen 2 days a week if that is all you can manage, shooting for three is better. Just try not to miss sessions, even if you go in and have a sub-optimal session it builds the habit of not missing. When in doubt run a simple A/B program like Stronglifts. http://stronglifts.com/stronglifts-5...ining-program/ Even if you miss for a game you just pick up where you left off at the next available date.

And try to enjoy it, make it fun, eat things you like, train movements you are interested in. Keeps you coming back for more.

[ribcage6foot6]

Nice. Dont mess with weight gainers. They are over priced and only have processed carbohydrates. Upp the carbs to compensate for the court time and that will help with protein sparing and recovery.

Fair enough. It's just so much easier to drink 1,000 calories than to eat them haha.

Fats can go a long way to making up a surplus without being too hard to get down in addition to extra carbs. Nuts and nut butters, fattier cuts of meat like beef and salmon, full fat dairy, avocado can all go a long way to painlessly up the cals for some people.

PB sandwich and a glass of milk always went a long way for me. can get a lot of your protein in the mix right there too. Rice or potato another of my favorites. Gotta experiment, see what keeps it the most comfortable, and keeps you moving on the court. It can be hard to keep cals that high when playing a lot. Why its important not to just look at higher cals on those days but sometimes across the board to make up for days you aren't as hungry, some guys lose appetite with exertion, others get hungrier.



Consistency again here. 3 big movements regularly beats the perfect program sporadically. If you are busy on the court, make the training happen 2 days a week if that is all you can manage, shooting for three is better. Just try not to miss sessions, even if you go in and have a sub-optimal session it builds the habit of not missing. When in doubt run a simple A/B program like Stronglifts. Even if you miss for a game you just pick up where you left off at the next available date.

And try to enjoy it, make it fun, eat things you like, train movements you are interested in. Keeps you coming back for more.

Thanks man. Good to get advice from a dude the same height as me who's in the weight class that I hope to join one day. Getting into the weight room 3 times a week should be manageable for me time-wise. It'll be interesting to see how my body holds up between the weight-training and basketball since that will be a pretty intensive pairing, but I should be okay as long as I'm eating and sleeping right.

[y0lked]

Fair enough. It's just so much easier to drink 1,000 calories than to eat them haha.

Make your own then.

2 cups milk
1-2 scoops whey protein
2 tbsp peanut butter
1 banana
1/2- 1 cup oats

[diebreezy]

Go big!

[PakkAttackk]

You are extremely limited. However, that isnt to say you cant start with what you have.

Youll need to find a chair, or a box or something that will alow you to do a dumbbell bench press. then you can sit against your bed and do a shoulder press, db tricep extensions etc. You will have to do 3 to 6 sets to failure with the weight you have. If that means you have to do 50 reps per set than thats fine, you will have some seriously good muscle patterns engrained before you hit the gym.

Your next best option is body weight movements. There is a ****ton of stuff on youtube about this and theres a body weight exercise thread with tons of stuff there too. Go check it out and get started.

Can you help me with a routine? I'm not sure where to start, what order to do it, protein after/before, etc..

[Shanooo]

Feeling low on motivation after having a bad week last week. Disappointmented in myself, but this week I'm right back on track. The first 3 weeks of calorie counting I've averaged "Week 1: 2954 per day, Week 2: 2794, Week 3: 3045" Still to total up week 4 but I've a feeling it'll be under 2.5 . EDIT: Week 4 was 2559.

[MisterOldPea]

Had an awesome leg day today, could feel the sweat beading down my face and to top if off, I fell down the stairs at my local gym.

[y0lked]

Can you help me with a routine? I'm not sure where to start, what order to do it, protein after/before, etc..

Yea man sure! Lets start you out on a full body 3x per week routine. Pick a weight you can complete all 3 sets without failing on any rep. You will stick with this weight for the whole workout (all three days) and then add 5 pounds for upper body lifts, and 10 pounds for lower body lifts.
In this order:
Barbell Bench Press 3 x 10
Barbell Press 3 x 10
Barbell Row 3 x 10
Squat 3 x 10
Deadlift 3 x 10

Start light for the first week or two or three. Its not a race. Focus on preforming the movement perfectly and contracting the correct muscles per each lift.
Bench: chest and triceps, shoulders shouldnt be hit hard
Press: Shoulders and tris, some traps
Row: Lats and traps, some rhomboids and spinal erectors
Squat: Quads and hamstrings, some low back
Deads: Mainly hamstrings and glutes, some low back

Eat your food before and after. A protein shake immediately after a workout is a good idea, but then have a meal 30-45 mins after workout. if u need diet help lemme know

Feeling low on motivation after having a bad week last week. Disappointmented in myself, but this week I'm right back on track. The first 3 weeks of calorie counting I've averaged "Week 1: 2954 per day, Week 2: 2794, Week 3: 3045" Still to total up week 4 but I've a feeling it'll be under 2.5 . EDIT: Week 4 was 2559.

Nice job so you should have gained a pound or two last two weeks yea?

Had an awesome leg day today, could feel the sweat beading down my face and to top if off, I fell down the stairs at my local gym.

Not sure if falling down the stairs counts as icing on the cake.

[Shanooo]

My weighing scales is a bit ****. But investing in a proper one within the week once it gets delivered, but yeh I've gained like 6pounds in 3 months? But only started weighing once I started calorie counting. Currently 8st 12lbs. Aiming to be 9st 2lbs by end of March

[y0lked]

My weighing scales is a bit ****. But investing in a proper one within the week once it gets delivered, but yeh I've gained like 6pounds in 3 months? But only started weighing once I started calorie counting. Currently 8st 12lbs. Aiming to be 9st 2lbs by end of March

keep eating man! finish off every meal with some kind of nice fruit desert like an apple or pineapple or something for the extra calories.

[DanDastardly]

My weighing scales is a bit ****. But investing in a proper one within the week once it gets delivered, but yeh I've gained like 6pounds in 3 months? But only started weighing once I started calorie counting. Currently 8st 12lbs. Aiming to be 9st 2lbs by end of March

I was about to post something similar. My scales give two/three different readings every time I step off and on. Might need a new one myself. But I've also gained 6lbs from January 19th, at that time I was under 10 stone! Now I'm in the 10 stone region I'm gunning for 11 stone by the end of April. Keep eating and lifting big bro!

[sanders12]

started at 135.. gained 7lbs in a week, im not at 143 into the second week. was at the gym doing shoulder work with 5lb dumbbells.. saw people snickering at me. dont care.. kept going. but dont really feel a strong workout with low weights.. but too weak to go higher. worked out shoulders on different exercises till i could barely lift anything.. but dont feel intense workout in shoulders.

[PakkAttackk]

Yea man sure! Lets start you out on a full body 3x per week routine. Pick a weight you can complete all 3 sets without failing on any rep. You will stick with this weight for the whole workout (all three days) and then add 5 pounds for upper body lifts, and 10 pounds for lower body lifts.
In this order:
Barbell Bench Press 3 x 10
Barbell Press 3 x 10
Barbell Row 3 x 10
Squat 3 x 10
Deadlift 3 x 10

Start light for the first week or two or three. Its not a race. Focus on preforming the movement perfectly and contracting the correct muscles per each lift.
Bench: chest and triceps, shoulders shouldnt be hit hard
Press: Shoulders and tris, some traps
Row: Lats and traps, some rhomboids and spinal erectors
Squat: Quads and hamstrings, some low back
Deads: Mainly hamstrings and glutes, some low back

Eat your food before and after. A protein shake immediately after a workout is a good idea, but then have a meal 30-45 mins after workout. if u need diet help lemme know

Wait, which barbell are you talking about? I can't get a bench press, parents will complain & there really is no room for it. I can buy other, smaller types of weight training stuff, just not a machine or big thing. I'm the guy with the pullup bar & some free weights remember?

[y0lked]

started at 135.. gained 7lbs in a week, im not at 143 into the second week. was at the gym doing shoulder work with 5lb dumbbells.. saw people snickering at me. dont care.. kept going. but dont really feel a strong workout with low weights.. but too weak to go higher. worked out shoulders on different exercises till i could barely lift anything.. but dont feel intense workout in shoulders.

7lbs in a week 0_o dang!! Your delts should get worked with any vertical press. If they arent, you need to check your form. Im going to post something in a minute for beginners please read.

Wait, which barbell are you talking about? I can't get a bench press, parents will complain & there really is no room for it. I can buy other, smaller types of weight training stuff, just not a machine or big thing. I'm the guy with the pullup bar & some free weights remember?

Ahh man my bad! Bodyweight routines are not my speciality. There are some good movements that I use with my athletes but as far as a routine solely on them that would be enough to stimulate hypertrophy is not something i would be good at helping you with. But what i can say is that its not going to matter what you do. Just do them all every day. Find a bunch of exercises you like and then just do them all every time you workout. Because you are not using much resistance, other than body weight, you will be able to recover perfectly fine. Therefore just do what you can with the equipment you have. This is where you should learn a bunch of exercises. Dont learn routines and such. Just look online and learn how to do a ton of exercises. Get creative and figure out how to replicate other exercises with the equipment you have. Look up a bunch of youtube stuff and then just go to a park and experiment with pullups, dips, inverted rows, abs etc. Have fun with it man! If it looks like it would challenge you, then do it!

[PakkAttackk]

Ahh man my bad! Bodyweight routines are not my speciality. There are some good movements that I use with my athletes but as far as a routine solely on them that would be enough to stimulate hypertrophy is not something i would be good at helping you with. But what i can say is that its not going to matter what you do. Just do them all every day. Find a bunch of exercises you like and then just do them all every time you workout. Because you are not using much resistance, other than body weight, you will be able to recover perfectly fine. Therefore just do what you can with the equipment you have. This is where you should learn a bunch of exercises. Dont learn routines and such. Just look online and learn how to do a ton of exercises. Get creative and figure out how to replicate other exercises with the equipment you have. Look up a bunch of youtube stuff and then just go to a park and experiment with pullups, dips, inverted rows, abs etc. Have fun with it man! If it looks like it would challenge you, then do it!

Ok, I'll do that then. Btw, what if I bought one of those smaller barbells? Like the ones you don't need a bench for bc I could totally get that since it's not a huge space taker.