The Journey of the Skinnies

[y0lked]

LMAO yes I'm serious, my fats come from all you stated. I know the benefits of healthy fats. My joints are actually just fine at the moment, no issues there. One thing I will say if I drop my calories under 4300 I will in fact drop weight lol It isn't hard to put weight on but quality mass takes time. I use to get caught up in the macro ratio breakdown and found out this wasen't the best way for me to make the steady gains I wanted. for example when I was at 6500 calories if i aimed around 30% protein I would be intaking way too much protein and all of that isnt needed. So what I've been doing that works much better in terms of progress is making sure I hit my targerts per pound. Example there is no need for me to ever go above 2grams of protein per lbm when bulking up. I try to keep my fats low that way I can just keep my carb intake high. I actually have a crazy pump everytime I walk in the gym and I'm not even looking to chase the pump. Sex drive is high lmao I feel great overall, just need to be consistent with the gym

my preworkout I made from raw ingredients get me pumped easily The main pump ingredients ive been using are agmatine sulfate and Glycerol monostearate , paired with lots of water and some carbs = crazy pump. I add other ingredents also to it.


My current rice intake is 5 cups per day lol I'm gaining on my current diet, its all about hitting my macros for the day and not skipping meals. I make sure to tweak my diet every sunday to make sure things are going smoothly.

That ebooks looks great, really excited about that, also sorry for grammar or any mistakes, trying best to just get thoughts out and be more active here

whats your goal for now ? You looking to cut ?


**haven't tried carbogain** Carb upper I see, me personally I dont like throwing all these different ingredients in my shake, more of a grab and go type of person with busy schedule. Carbs will def get your weight up if utilized right

Man if that works for you then keep at it! I just dont know how you do it or even why lol but hey thats youre preference

Right now im gaintaining. My short term goal is to get my back and hips at 100% so I can squat 315 x 5 and deadlift 405 x 5. Once I hit those minimums with 5/3/1 I will begin to bulk to 200 but right now im just chillen at 180 while increasing mass and loosing body fat.

Getting keys to my new house friday which will come in perfect timing for my deload week and finals week at school. Flipping this house is gonna be a biiiiitch but I know im going to learn soo much and its going to pay off $$$$$$

[ilikeravens]

Yeah, I've been trying it for two months.

Have you noticed any difference in your ability to digest solid carbs? I'm concerned if I start taking carbogain my body will get lazy if I throw actual food at it if that makes any sense

[TheQuiet]

Have you noticed any difference in your ability to digest solid carbs? I'm concerned if I start taking carbogain my body will get lazy if I throw actual food at it if that makes any sense

No, but it varies from person to person. I know people who take things to help digestion, but I don't need it.

It's only a supplement though, so it's minor and wouldn't affect digestion. I just consume it right after working out with whey protein.

[robert5891]

Hey Guys,

Just stumbled across this thread and saw a posting that is very similar to what I'm looking for in a workout regimen. I'm 29, 5'11, 140 lbs (on a good day). I workout at home and have an adjustable bench, PowerBlocks that go up to 100# each, stability ball, med balls (4-12#), and a chin up bar.

I really like the idea of bodyweight/plyometric/calisthenic stuff as my re-introduction into working out/weight training 4+ years ago was going through the original P90X to get in shape before my wife and I's 1 year trip to Mexico for our anniversary. I already eat well, track my macros, and avoid the typical crap that sidelines so many people. I'm currently eating 2600 cals per day. I've certainly gotten fitter over the years of working out at home, and enjoy working out there, just haven't put on much size. I don't want to get HUGE, just add a few pounds of muscle to get a more athletic type build. I don't have the space or funds for squat rack/barbells at the moment either.

Any suggestions on a workout routine?

[y0lked]

Hey Guys,

Just stumbled across this thread and saw a posting that is very similar to what I'm looking for in a workout regimen. I'm 29, 5'11, 140 lbs (on a good day). I workout at home and have an adjustable bench, PowerBlocks that go up to 100# each, stability ball, med balls (4-12#), and a chin up bar.

I really like the idea of bodyweight/plyometric/calisthenic stuff as my re-introduction into working out/weight training 4+ years ago was going through the original P90X to get in shape before my wife and I's 1 year trip to Mexico for our anniversary. I already eat well, track my macros, and avoid the typical crap that sidelines so many people. I'm currently eating 2600 cals per day. I've certainly gotten fitter over the years of working out at home, and enjoy working out there, just haven't put on much size. I don't want to get HUGE, just add a few pounds of muscle to get a more athletic type build. I don't have the space or funds for squat rack/barbells at the moment either.

Any suggestions on a workout routine?

Incorporate dumbell lifting into your routine with the bodyweight and calisthenic stuff. Focus on a weight you can do for 8 reps, and work with that weight until you get to 10 reps. When you get to 10 reps, add weight and then repeat again. Either do a full body with 1-2 exercises per body part, or do an upper lower split where you focus on 2-4 exercises per body part.

Chest:
Bench press
incline
flys
pushups

Shoulders:
shoulder press
front raises
lateral flys

Back:
rows
db deadlifts
pullovers
pullups
farmers walks
shrugs

Legs:
goblet squats
llunges
single leg squats
calf raises

Biceps:
curls
incline bench curls
hammer curls
chinups

triceps
db skull crushers
seated db extensions
close grip bench press

[robert5891]

Incorporate dumbell lifting into your routine with the bodyweight and calisthenic stuff. Focus on a weight you can do for 8 reps, and work with that weight until you get to 10 reps. When you get to 10 reps, add weight and then repeat again. Either do a full body with 1-2 exercises per body part, or do an upper lower split where you focus on 2-4 exercises per body part.

Chest:
Bench press
incline
flys
pushups

Shoulders:
shoulder press
front raises
lateral flys

Back:
rows
db deadlifts
pullovers
pullups
farmers walks
shrugs

Legs:
goblet squats
llunges
single leg squats
calf raises

Biceps:
curls
incline bench curls
hammer curls
chinups

triceps
db skull crushers
seated db extensions
close grip bench press

Thanks for the reply y0lked! If doing an Upper/Lower Split, do you recommend supersetting the exercises for opposing muscle groups? How would you structure the workout?

[y0lked]

Thanks for the reply y0lked! If doing an Upper/Lower Split, do you recommend supersetting the exercises for opposing muscle groups? How would you structure the workout?

You could do that after you lift heavy on your main lift. Heres how I would structure it. Dont forget that 3 sets of 8 reps below is to be done AFTER your warm up sets

Upper:
Bench press 3 x 8 (heavy all out)- 90-180 seconds rest between sets
DB Rows 3 x 8 (heavy all out)- 90-180 seconds rest between sets
DB Shoulder Press 3 x 8 (heavy all out)- 90-180 seconds rest between sets

Pushups SS with DB curls (3 rounds)
DB Pullovers SS with lateral flys (3 rounds)
etc.

[robert5891]

You could do that after you lift heavy on your main lift. Heres how I would structure it. Dont forget that 3 sets of 8 reps below is to be done AFTER your warm up sets

Upper:
Bench press 3 x 8 (heavy all out)- 90-180 seconds rest between sets
DB Rows 3 x 8 (heavy all out)- 90-180 seconds rest between sets
DB Shoulder Press 3 x 8 (heavy all out)- 90-180 seconds rest between sets

Pushups SS with DB curls (3 rounds)
DB Pullovers SS with lateral flys (3 rounds)
etc.

Thanks y0lked! I'll give this a shot and see how it goes! Any recommendations on structuring a leg workout?

[y0lked]

Thanks y0lked! I'll give this a shot and see how it goes! Any recommendations on structuring a leg workout?

Sure man! Well since you cant squat or deadlift heavy, I would go for crazy high volume. Sets of 20 reps would be good.

[robert5891]

Sure man! Well since you cant squat or deadlift heavy, I would go for crazy high volume. Sets of 20 reps would be good.

What exercises would you propose and set/rest protocols?

[y0lked]

What exercises would you propose and set/rest protocols?

First off, before you do this workout, can you make a sled? 2nd, car pushes and hill runs would be better than most of the dumbbell work listed.
Can you make a homemade sled? Take an old tire put it on its side, attach a chain to it and then around your waist, run.

If you can do any of the above then below would definitely change, but you would get much better results going with the above.

I would do
3 sets of 20 reps goblet squat (increase the weight every set)
3 sets of 20 reps dumbbell SLDL
dumbbell calf raises 4 sets of 20(sit on a bench, put a dumbbell on your thigh, then do an extension, you can put something under your foot to get more range of motion like a piece of wood)

4 sets of 10 touches per knee dumbbell walking lunges (2 sets of walking lunges, 2 sets of reverse lunges)
-supersetted with-
4 x 6 some jump movement, box jumps, bench lateral jumps, long jumps

sled

car pushes

[TheQuiet]

How much did you guys gain on your first bulk? And how long should my bulk last? I've heard 3 months to a year, but I'm not sure. I assume you cut when you gain a little too much fat.

I gained about 6 lbs in 2 months, with just a little fat. I'm not sure if that's good or not.

[redmond3]

How much did you guys gain on your first bulk? And how long should my bulk last? I've heard 3 months to a year, but I'm not sure. I assume you cut when you gain a little too much fat.

I gained about 6 lbs in 2 months, with just a little fat. I'm not sure if that's good or not.

I would take your time bulking, no rush at all. The more you look to put on in a short period of time the more fat you will add. I would say it depends on how much you are looking to put on, to determine the time frame.


Btw Yolk check this

http://www.bodybuilding.com/fun/2015...istration.html



I thought about bulking for another month and getting to maybe 175 then shredding trying to win this contest. Only thing is I have been watching these for a long time now, and the winner drops like 40lbs or so and I wouldn't say I'm as bent out of shape like the guy who won 1st place. So I'm debating if its worth it for me to do, or should i just continue to focus on my current bulk. What you think bro?

[BaltimohrBrah]

Whats up guys.

Was looking through this thread and found some good motivation, which was needed. I'm at around 145 right now, but started at somewhere between 125-130. Still feels like I've got a long way to go though. (im 6'1)

[TheQuiet]

I would take your time bulking, no rush at all. The more you look to put on in a short period of time the more fat you will add. I would say it depends on how much you are looking to put on, to determine the time frame.

I thought about bulking for another month and getting to maybe 175 then shredding trying to win this contest. Only thing is I have been watching these for a long time now, and the winner drops like 40lbs or so and I wouldn't say I'm as bent out of shape like the guy who won 1st place. So I'm debating if its worth it for me to do, or should i just continue to focus on my current bulk. What you think bro?

I think it depends on if you're able to bulk a little more and shred before the contest under time restrictions. It sounds like you already know what you're doing though.

[y0lked]

I would take your time bulking, no rush at all. The more you look to put on in a short period of time the more fat you will add. I would say it depends on how much you are looking to put on, to determine the time frame.


Btw Yolk check this

http://www.bodybuilding.com/fun/2015...istration.html



I thought about bulking for another month and getting to maybe 175 then shredding trying to win this contest. Only thing is I have been watching these for a long time now, and the winner drops like 40lbs or so and I wouldn't say I'm as bent out of shape like the guy who won 1st place. So I'm debating if its worth it for me to do, or should i just continue to focus on my current bulk. What you think bro?

Well its all about the illusion, its all about looking like you gained mass and lost body fat.... a substantial amount. But the thing is, most people that do those contests run sh*t. I mean, youll see guys loose 40lbs of pure fat like you said, and put on about 10lbs of muscle, if not more. Its just obvious. But if you want to try it youll have to work your ass off for those 12 weeks straight. You could micromanage everything: carb cycling daily, HIIT cardio and LISS cardio combinations, refeeds and then most likely a prep on the last few weeks. Then, youll need a DSLR camera to get all the details and a wide angle lens to distort everything. Add in a little photoshop and you have the recipe. Post your current physique, I saw you were re-comping for a while on your instagram.

[y0lked]

Whats up guys.

Was looking through this thread and found some good motivation, which was needed. I'm at around 145 right now, but started at somewhere between 125-130. Still feels like I've got a long way to go though. (im 6'1)

Welcome to the club. Started at 140 and am working towards 200 hundred eventually. Gotta make it a priority. Set alarms in your phone to eat every 2 hours. Even if its just an apple or a handfull of almonds or a protein shake or something, just eat it. After a few weeks your hunger will start shooting up and you will be famished without the snacks.

Best thing you can do, 1-2 scoops of whey and 1-2 tbs of peanut butter before you go to bed every night. Leggo!

[redmond3]

Well its all about the illusion, its all about looking like you gained mass and lost body fat.... a substantial amount. But the thing is, most people that do those contests run sh*t. I mean, youll see guys loose 40lbs of pure fat like you said, and put on about 10lbs of muscle, if not more. Its just obvious. But if you want to try it youll have to work your ass off for those 12 weeks straight. You could micromanage everything: carb cycling daily, HIIT cardio and LISS cardio combinations, refeeds and then most likely a prep on the last few weeks. Then, youll need a DSLR camera to get all the details and a wide angle lens to distort everything. Add in a little photoshop and you have the recipe. Post your current physique, I saw you were re-comping for a while on your instagram.

I agree with the points you made, The recent one I have with me being at 167.8 is my recent one. I'm kicking my calories back to 4k. I know I will have to hit the gym much harder if I want my inches to come back :/ I know my body responds well to frequency. This weekend I think I'll be more aggressive with my diet in terms of carb cycling have days for high, and medium, possibly lower carb days for non training days. I don't do cardio atm I know I should also benefit from the increased appetite post cardio

Whats up guys.

Was looking through this thread and found some good motivation, which was needed. I'm at around 145 right now, but started at somewhere between 125-130. Still feels like I've got a long way to go though. (im 6'1)

Its not going to be an easy journey and it will take lots of time and patience. You got it! Great thing is you already see progress and increased your weight.

I think it depends on if you're able to bulk a little more and shred before the contest under time restrictions. It sounds like you already know what you're doing though.

I was thinking that, but I then I took some time to further think about it and I'm not sure its worth me messing up my bulk by trying to speed things up a lot then cutting. The people look so out of shape, beer guts and all. They always have others during the year, I think I'll continue my slow bulk and getting my motivation back for the gym. My diet is on point going to aim 4 days gym this week. Thanks for the positive energy though.

About the gym, I usually respond well to high volume, but Since I fell off for those 9 months, Its hard for me to try and get back into that type of intensity. Never again will I let that happen to me again. I think when I get all my lost inches back from the gym I'll be capped out at around 180

[Lilmc10]

Hey guys. Long time lurker! Started working out again a month ago. In the past I usually go three months and quit, but I'm older with more patience now so that's gonna change.

6'0 tall and weigh 162. Started at 159. So gained around 3 lbs so far!

But today was a bad day. I've started an edited version of the beginners routine I saw on the forums, and I had some sharp pain in my legs when I tried to squat . I ran 5-10 minutes before my workout, but I couldn't do any squats or deadlifts with this sharp pain running across the top of my thighs. Even body weight squats hurt.

My buddy said I need to stretch more before and that's prob why I had those pains. Would you all agree, or could it be worse?

Thanks. And this thread is awesome btw!! Go skinnies!!

[meeshall]

2010-118LBS
2011-120
2013-130
2014-135

Trying to find out what weight I like myself at, 135 was my ultimate goal weight but I can't fight wanting to get bigger. 142ish might be the ticket. Will post pictures later (when i can).

[TheQuiet]

Hey guys. Long time lurker! Started working out again a month ago. In the past I usually go three months and quit, but I'm older with more patience now so that's gonna change.

6'0 tall and weigh 162. Started at 159. So gained around 3 lbs so far!

But today was a bad day. I've started an edited version of the beginners routine I saw on the forums, and I had some sharp pain in my legs when I tried to squat . I ran 5-10 minutes before my workout, but I couldn't do any squats or deadlifts with this sharp pain running across the top of my thighs. Even body weight squats hurt.

My buddy said I need to stretch more before and that's prob why I had those pains. Would you all agree, or could it be worse?

Thanks. And this thread is awesome btw!! Go skinnies!!

I wouldn't run on leg day, but that's just me.

I always stretch before jogging/running or my legs get tight with pain... just stretch next time.

[y0lked]

Hey guys. Long time lurker! Started working out again a month ago. In the past I usually go three months and quit, but I'm older with more patience now so that's gonna change.

6'0 tall and weigh 162. Started at 159. So gained around 3 lbs so far!

But today was a bad day. I've started an edited version of the beginners routine I saw on the forums, and I had some sharp pain in my legs when I tried to squat . I ran 5-10 minutes before my workout, but I couldn't do any squats or deadlifts with this sharp pain running across the top of my thighs. Even body weight squats hurt.

My buddy said I need to stretch more before and that's prob why I had those pains. Would you all agree, or could it be worse?

Thanks. And this thread is awesome btw!! Go skinnies!!

The quad pain could be caused by a couple of different things. I would start with a foam roller and roll your quad. Where exactly is the pain? Use MS Paint vvv

[Lilmc10]

It isn't as bad today. The pain was on the front side of my legs. Left leg, it was a little off centered to the groin side going down towards my knee. Same for the right leg except it seemed off centered to the outside of my leg going down towards my knee. I may not have pinpointed the pain correctly, but that is where it seemed to be hurting. Also, I am not able to post pictures on here yet.

[BaltimohrBrah]

Welcome to the club. Started at 140 and am working towards 200 hundred eventually. Gotta make it a priority. Set alarms in your phone to eat every 2 hours. Even if its just an apple or a handfull of almonds or a protein shake or something, just eat it. After a few weeks your hunger will start shooting up and you will be famished without the snacks.

Best thing you can do, 1-2 scoops of whey and 1-2 tbs of peanut butter before you go to bed every night. Leggo!

Thanks for the advice! I'll give this a shot.

[robert5891]

First off, before you do this workout, can you make a sled? 2nd, car pushes and hill runs would be better than most of the dumbbell work listed.
Can you make a homemade sled? Take an old tire put it on its side, attach a chain to it and then around your waist, run.

If you can do any of the above then below would definitely change, but you would get much better results going with the above.

I would do
3 sets of 20 reps goblet squat (increase the weight every set)
3 sets of 20 reps dumbbell SLDL
dumbbell calf raises 4 sets of 20(sit on a bench, put a dumbbell on your thigh, then do an extension, you can put something under your foot to get more range of motion like a piece of wood)

4 sets of 10 touches per knee dumbbell walking lunges (2 sets of walking lunges, 2 sets of reverse lunges)
-supersetted with-
4 x 6 some jump movement, box jumps, bench lateral jumps, long jumps

sled

car pushes

How long would the sled/tire runs be and rest time between sets? How many sets?

[leanguy09]

luckliy i wont have to pepper my angus, this is my last semester of chem (thank god) even tho i enjoy it, its a TON of work. Labs can suck my balls. My major is Kinesiology Exercise Science so pre-reqs are bio, physics, anatomy, physiology and 2 semesters of full blown gen chem lol

Ive been good bro, how about you? I just started the anabolic diet and so far im loving being fat adapted except going from 600 carbs a day to 0 was weird for my taste buds. The only problem with it is how limited my food choices are... but on a positive note i am eating wayy more vegetables than ever before so im alot healthier. my first carb up is tomorrow for one meal (moms birthday dinner) and then wont have carbs till saturday when i basically eat all the carbs. Heres my planned menu

8am:
2 eggs
5 strips bacon

9am: heavy bench with 5 x 10 squat and deadlift

Breakfast:
5+ pancakes
maple syrup and butter
sausage
2 cups milk

Lunch:
2 cups milk
2 large sweet potatoes
2 cups brown rice
apple
pineapple

Dinner:
2 cups milk
more rice
chicken or steak

and absolutely whatever I want to eat the rest of the night along with 2 gallons of water, should put on about 5 or 6 lbs from all the glycogen and water uptake then its back to keto sunday, monday, tuesday

wow man! thats great you are able to eat more veggies! can't go wrong with that!
I uploaded some updated pics if you want to check'em out! I know its been awhile since we last spoke!

Also, here are some credible Youtube channels that helped me out when I was trying Calisthenics for the summer.

http://www.youtube.com/user/fitnessc...ow=grid&view=0

http://www.youtube.com/user/FitnessF...ew=0&flow=grid

Sup bud how have you been doing?

[y0lked]

How long would the sled/tire runs be and rest time between sets? How many sets?

car pushes, 4 sets of 30 seconds with max force, rest as long as needed
sled pulls 5-10 pulls @ 40-60 yards distance with 2 mins rest

It isn't as bad today. The pain was on the front side of my legs. Left leg, it was a little off centered to the groin side going down towards my knee. Same for the right leg except it seemed off centered to the outside of my leg going down towards my knee. I may not have pinpointed the pain correctly, but that is where it seemed to be hurting. Also, I am not able to post pictures on here yet.

Well considering youre all over the place with pain, its probably just tightness and or soreness. Foam roll your quads and hamstrings, then get a lacross ball for your abductors and glutes.


search mobility wod and check out supple leopard book both by Kelly Starrett

[Lilmc10]

Well considering youre all over the place with pain, its probably just tightness and or soreness. Foam roll your quads and hamstrings, then get a lacross ball for your abductors and glutes.


search mobility wod and check out supple leopard book both by Kelly Starrett

Alright. Will do! Thanks for the advice. I'll be back at it today, so I am going to make sure I really get some good stretches in before hand. Hopefully my gym has a foam roller there!

[y0lked]

Alright. Will do! Thanks for the advice. I'll be back at it today, so I am going to make sure I really get some good stretches in before hand. Hopefully my gym has a foam roller there!

Sweet! You can use anything you can get your hands on. They are only about $13 bucks at target but you can also use PVC pipes, shrink wrap rolls, tennis balls, golf balls, barbells the list goes on and on. Pretty much anything that will attack the muscle

[Lilmc10]

Sweet! You can use anything you can get your hands on. They are only about $13 bucks at target but you can also use PVC pipes, shrink wrap rolls, tennis balls, golf balls, barbells the list goes on and on. Pretty much anything that will attack the muscle

They had a foam roller at the gym. Rolled the muscle some as well as doing some other stretches and a warm up set of squats. Was able to squat without any pain! Seems I just didn't stretch it out enough before. Thanks for your help man!

Also weighed myself today and it seems like I've gained about 7 pounds in 5 weeks! Can't tell it much on my body, but its some progress!