The Journey of the Skinnies

[orca23554]

Back from a 15 day trip to the highest motorable region in the world, back a bit leaner than what I was. Haven't lost too much BW though, down just 1.5-2 lbs with about 1/2 an inch knocked off my mid sec

Will get back to lifting from tomorrow and the next phase of my bulk begins

[noidea15]

Not some amazing transformation, but at least i dont qualify as skinny anymore. Put on 15 pounds in about 9 months. Max bench=205, Can squat 245x8 w/ good form, don't dl cause of lower back probs. Pics attached, let me know what you think

Make sure you look at the befores. Especially the 2nd one with my back. OUCH

[thatswhatshesed]

Not some amazing transformation, but at least i dont qualify as skinny anymore. Put on 15 pounds in about 9 months. Max bench=205, Can squat 245x8 w/ good form, don't dl cause of lower back probs. Pics attached, let me know what you think

Make sure you look at the befores. Especially the 2nd one with my back. OUCH

good progress man, keep it up!

[Zalaki]

Well guys I have been sticking with my routine of gym 4 days on 1 off then repeat. I have been taking my MP Creatine & Whey Protien. Though I am trying to eat more because of work I have a hard time eating at 3-4am. So I am doing 2 good full meals a day sometimes 3 if I can manage at work. Should I take more protien to help with calorie intake?

btw: is the sauna bad since creatine intakes more water to your muscles?

Also have already noticed a growth not only in size but strength, it has been 2 weeks since I first started all of this. Plan on continuing with a passion and staying hungry for being healthy and in shape (just gonna take a bit more to get cut or buff) haha

[thatswhatshesed]

Well guys I have been sticking with my routine of gym 4 days on 1 off then repeat. I have been taking my MP Creatine & Whey Protien. Though I am trying to eat more because of work I have a hard time eating at 3-4am. So I am doing 2 good full meals a day sometimes 3 if I can manage at work. Should I take more protien to help with calorie intake?

btw: is the sauna bad since creatine intakes more water to your muscles?

Also have already noticed a growth not only in size but strength, it has been 2 weeks since I first started all of this. Plan on continuing with a passion and staying hungry for being healthy and in shape (just gonna take a bit more to get cut or buff) haha

when you say 4 days on, 1 off, do you mean in a row, consistently? so 8 out of 10 days you are working out? If so, thats way too much gym time. What gym program are you following?

Also, as far as diet goes, dont worry too much about timing. Worry more about hitting your calorie cap and getting enough protein. How many calories are you eating per day?

[noidea15]

I work out 6 days on 1 day off, so I hit everything 2x/week. Plenty of others do the same. 4 on/1off isnt too bad.

[Conquer92]

I work out 6 days on 1 day off, so I hit everything 2x/week. Plenty of others do the same. 4 on/1off isnt too bad.

As long as youre eating a $hit ton of food, its no problem.

[y0lked]

pre-lunch snack, home made halmon sandrolls

[bustermac]

You gonna cook it?

[y0lked]

You gonna cook it?

mmmmmm never!!!!

[skinnytobig88]

Im dave hi guys,so im 24constantly years old.6'4",and 165 pounds.im willing to do whatever it takes to bulk up. Im not sure where to start and what to eat. Know I must eat,eat,and eat more.tomorrow im going to gnc to get whey and supplements. So any suggestions on a great diet? Ohhh yeah im a wildland firefighter/u.s.f.s hotshot.so im constantly burning off anything and everything I need to get big .I know it takes time to bulk up but im ready to do whatever it takes to get there.please help!!!

[y0lked]

Im dave hi guys,so im 24constantly years old.6'4",and 165 pounds.im willing to do whatever it takes to bulk up. Im not sure where to start and what to eat. Know I must eat,eat,and eat more.tomorrow im going to gnc to get whey and supplements. So any suggestions on a great diet? Ohhh yeah im a wildland firefighter/u.s.f.s hotshot.so im constantly burning off anything and everything I need to get big .I know it takes time to bulk up but im ready to do whatever it takes to get there.please help!!!

eat protein and carbs! you need about 250g protein a day. forget all supplements except whey, eat real food. if your a firefighter you should have all the time and amenities you need to cook up 4-7 meals a day and eat!

heres my easy sample diet

or my dirty bulk

[usertrack]

Reporting in and taking on board the informative and motivational posts on here!

Currently bouncing back from some frustrating setbacks that saw me go below 154 pounds again. Currently at around 158 pounds a shade over 2 weeks back in the gym and everything is in place for some good gains (muscle memory being the consolation prize of regaining ) - hitting the weights harder than before and diet is more point than usual, trying to consume 500g of Oats a day ain't easy but its producing results so its worth sticking to for now.

Always good to see some meal plans for inspiration btw.

[y0lked]

Reporting in and taking on board the informative and motivational posts on here!

Currently bouncing back from some frustrating setbacks that saw me go below 154 pounds again. Currently at around 158 pounds a shade over 2 weeks back in the gym and everything is in place for some good gains (muscle memory being the consolation prize of regaining ) - hitting the weights harder than before and diet is more point than usual, trying to consume 500g of Oats a day ain't easy but its producing results so its worth sticking to for now.

Always good to see some meal plans for inspiration btw.

good to hear man! glad you have a plan and are executing it!

[DanDastardly]

I finally got myself back down the gym and it felt great, more determined than ever to do this! The hardest bit is nailing
the diet. Stay focused broskis

[orca23554]

Got a Q folks -

Background info (just to ensure you have all info in one place) - Started off extremely skinny at around 128lbs, did SS and ended up gaining around 30-32 lbs in approx 6-7 months. With some muscle I packed on some belly fat as well, I am most likely in the 18-20% BF range now, not that I am concerned but once again a data point for your reference. Shifted to a 3 day split there on, recently got back after a vacation and raring to go heavy on the compounds again. However I've decided to do some cardio on non lifting days to keep the fat gains under check & also improve cardio vascular health

Goal - Get to a BW of 175lbs without packing on too much fat and take it from there

Coming to the cardio part, I tried a standard treadmill based routine but it bores the hell out of me. Last week I decided that I was better off doing some open air running and started experimenting. Jogging at a consistent pace once again bored me and I started doing short 100-150m sprints followed by a cool down by a 3-4 min walk and then sprint again - overall lasts around 20-25 mins. I like this better than the steady cardio. However after doing some reading I realize that I am doing a form of HIIT

Does it make sense to continue what I am doing 2X a week on non lifting days? I am ensuring that I don't do this before leg day else squatting will only get tougher. Looking to see if someone has successfully combined a rudimentary HIIT schedule 2X a week with a bulking routine

Calorie intake - Shooting for 300-400 cals over maintenance daily

I wanna bulk but don't want to end up with a beer gut, looks atrocious on skinny guys like me

[thatswhatshesed]

Got a Q folks -

Background info (just to ensure you have all info in one place) - Started off extremely skinny at around 128lbs, did SS and ended up gaining around 30-32 lbs in approx 6-7 months. With some muscle I packed on some belly fat as well, I am most likely in the 18-20% BF range now, not that I am concerned but once again a data point for your reference. Shifted to a 3 day split there on, recently got back after a vacation and raring to go heavy on the compounds again. However I've decided to do some cardio on non lifting days to keep the fat gains under check & also improve cardio vascular health

Goal - Get to a BW of 175lbs without packing on too much fat and take it from there

Coming to the cardio part, I tried a standard treadmill based routine but it bores the hell out of me. Last week I decided that I was better off doing some open air running and started experimenting. Jogging at a consistent pace once again bored me and I started doing short 100-150m sprints followed by a cool down by a 3-4 min walk and then sprint again - overall lasts around 20-25 mins. I like this better than the steady cardio. However after doing some reading I realize that I am doing a form of HIIT

Does it make sense to continue what I am doing 2X a week on non lifting days? I am ensuring that I don't do this before leg day else squatting will only get tougher. Looking to see if someone has successfully combined a rudimentary HIIT schedule 2X a week with a bulking routine

Calorie intake - Shooting for 300-400 cals over maintenance daily

I wanna bulk but don't want to end up with a beer gut, looks atrocious on skinny guys like me

Cardio isnt essential, after all you are bulking. IF you really enjoy it, just make sure not to tire yourself out, and make sure you still get enough calories. What workout were you going to follow for this bulk, now that your done SS?

[thatswhatshesed]

I have started using myfitnesspal for this Lean Bulk. before i just stuffed my face, and put on too much fat, so im eating at around 3350 to be safe, and shooting form 0.3-0.5 lbs a week for steady gains hopefully. I really recommend this website, it helps put figures to what you eat both calories, and macros.

[orca23554]

Cardio isnt essential, after all you are bulking. IF you really enjoy it, just make sure not to tire yourself out, and make sure you still get enough calories. What workout were you going to follow for this bulk, now that your done SS?

Am forced to get off SS since I just can't keep with the progression that SS demands. Going with this 3 day routine -

Day 1 - Back/Arms - Deadlift, Pendlay Rows & Upright Rows, Barbell Curls
Day 2 - Chest/Triceps - Flat barbell bench, Incline barbell bench, Incline DB Fly, BB Skull crushers
Day 3 - Legs/Abs/Delts - BB back Squats, Calf raises, Barbell OHP, Delt work (Front raises OR Lateral raises)

Max 10-12 sets every workout. All compounds in the 6-8 reps range, 8-10 rep range for the accessory exercises. Basic ab work thrown in every alternative workout

[y0lked]

Looks good to me ^^^ SS is not for everyone nor every stage of progression. But do see if you need to eat more to keep improving.

[DarrenConroy]

[y0lked]

Awww sheit. Game time! Back on my full body split. 4/5 day splits just dont do it for me. I found my niche. Im a frequency guy.


A Day
Standing Calf Raises 3x 20
Decline Sit ups 3x 12
DB bench 3x 8, SS DB flys 3x 12
BB Rows 3 x 10
Standing Press 3 x 10
Dips 2 x max
Deadlifts 6, 4, 2
BB curls 3 x 10

B Day
Seated Calf raises 3 x 20
Machine Crunch 3 x 12 SS Leg Lifts 3 x 20
Incline Bench 3 x 10, 1 set machine x 10
DB rows 3 x 8
Lateral raises 3 x 12
Pullups 3 x fail
Squats 3 x 5
Skull Crushers 3 x 10


here we go, 25lbs in 19 weeks. M-Stak at 185lbs

[orca23554]

Am forced to get off SS since I just can't keep with the progression that SS demands. Going with this 3 day routine -

Day 1 - Back/Arms - Deadlift, Pendlay Rows & Upright Rows, Barbell Curls
Day 2 - Chest/Triceps - Flat barbell bench, Incline barbell bench, Incline DB Fly, BB Skull crushers
Day 3 - Legs/Abs/Delts - BB back Squats, Calf raises, Barbell OHP, Delt work (Front raises OR Lateral raises)

Max 10-12 sets every workout. All compounds in the 6-8 reps range, 8-10 rep range for the accessory exercises. Basic ab work thrown in every alternative workout

^^^ seems to be working. Up 3-4lbs over the past 2 weeks and I am at a BW that I've never been at before, in the meanwhile managed to knock off 1/2 an inch off my midsection

I am finally hitting 1g of protein per BW. Phase 2 of gains begins, hope to keep the intensity going. Immediate target is to hit 170lbs in 3 months without packing on too much fat

[DanDastardly]

I'm currently 142lbs aiming to gain 20lbs by the end of the year. Any tips and suggestions for whey protein? Or homemade protein shakes?

[Blake1000]

im in. starting 70kg (155lbs?).
Overseas trip November 10th. Goal is 5kg gain. Wish me luck! =)

[y0lked]

I'm currently 142lbs aiming to gain 20lbs by the end of the year. Any tips and suggestions for whey protein? Or homemade protein shakes?

Take your whey with milk.

Good shakes have milk, whey, peanut butter and bananas. Just add based on what you like the most.

im in. starting 70kg (155lbs?).
Overseas trip November 10th. Goal is 5kg gain. Wish me luck! =)

good luck brah! where you goin?

[brian1570]

been out of this WAAAAAY too long. about to head to the gym after like 6 months off. this ought to be interesting. haven't even weighed myself in months.

[brian1570]

welp just got back from the gymnasio. weighed in at 131. i guess thats not TOOO terribly bad. felt farkiin awesome though. did all upper body today, just bustin off the rust. got a killer pump goin. faded pretty quick but still. and didn't feel all that weak.

lower body next. either tomorrow or the next day. back on multi, fish oil, and whey.

[thatswhatshesed]

welp just got back from the gymnasio. weighed in at 131. i guess thats not TOOO terribly bad. felt farkiin awesome though. did all upper body today, just bustin off the rust. got a killer pump goin. faded pretty quick but still. and didn't feel all that weak.

lower body next. either tomorrow or the next day. back on multi, fish oil, and whey.

good luck my friend.. im doing legs today.. always the toughest workout, wish me luck!

[orca23554]

Finally got around to testing my 1RM on deadlift. Got to about 1.7X my BW before I ran out of weights (I lift solo in a smallish gym wit mostly fat men & women using the treadmill). Felt I could have easily done 1.8X my BW without my form going off

Squat 1RM = 1.2X BW
Deadlift 1 RM = 1.8X BW
Bench 1 RM = 0.75X BW

Numbers still weak but I am getting better. Though my bench is very very weak I can see that I've added a fair bit of mass on my upper chest due to the incline benching I recently added, another 10lbs of overall body mass and I won't have the damn collar bone visible anymore

More motivated than before to keep at this and make progress