The Journey of the Skinnies

[nickwannabe]

Why a split?

You need to build a solid base before a split will actually be beneficial. I've been lifting for just over a year and still don't do splits.

I have been lifitng since 2011, mostly on a whole body workout
So I have been out of my usual gym for some time, but I thought now a split would be fine

Anyways I am open to your suggestions, but a whole body workout requests 1 day of rest in between doesnt it?

[HoneyBadger300]

I have been lifitng since 2011, mostly on a whole body workout
So I have been out of my usual gym for some time, but I thought now a split would be fine

Anyways I am open to your suggestions, but a whole body workout requests 1 day of rest in between doesnt it?

That would be the general consensus since you need recovery time. Been lifting since 2011 and still 164? Why don't you stick with a full body program and go on a bulking diet? Splits are more for once you have a solid platform to build off of.

[LNorris82]

Been out of the gym for 2 days cause I'm fcking sick

[HoneyBadger300]

Been out of the gym for 2 days cause I'm fcking sick

What?! Weaksauce bro. I've been sick since Sat/Sun, volume PR'ed on Monday, PR'ed on some accessory stuff on Tuesday, and did my TM Recovery day on Wednesday. You're sick, not dead. lol. Oh, Tuesday I was down to 162 (loss of 10 pounds since January) So I got my ass in gear and started eating with a purpose yesterday and already quite a bit today. Yesterday was back up to 164.8, wonder what I'll weigh tomorrow when I PR on Squats (345x5) Bench (250.5x2+) and Deads (415x5... I hope).

[LNorris82]

What?! Weaksauce bro. I've been sick since Sat/Sun, volume PR'ed on Monday, PR'ed on some accessory stuff on Tuesday, and did my TM Recovery day on Wednesday. You're sick, not dead. lol. Oh, Tuesday I was down to 162 (loss of 10 pounds since January) So I got my ass in gear and started eating with a purpose yesterday and already quite a bit today. Yesterday was back up to 164.8, wonder what I'll weigh tomorrow when I PR on Squats (345x5) Bench (250.5x2+) and Deads (415x5... I hope).

Well now I feel like a pssy hahaha that actually did help thanks bro

[bustermac]

Dietician seems to be doing the trick. Eating 3000-3300 cals a day (except for the day I went hog wild with 4000).

In about 10 days, up 6 pounds now. Fighting a battle to keep my abs visible but it feels incredible to be growing for the first time in my life.

Bulkers...do you just gain without caring about abs to cut them back in later, or do you fight to keep them while bulking?

[LNorris82]

Dietician seems to be doing the trick. Eating 3000-3300 cals a day (except for the day I went hog wild with 4000).

In about 10 days, up 6 pounds now. Fighting a battle to keep my abs visible but it feels incredible to be growing for the first time in my life.

Bulkers...do you just gain without caring about abs to cut them back in later, or do you fight to keep them while bulking?

Worry about them later or make a bf% goal that you don't want to get above. I guess it depends if its a slow bulk or fast bulk idk really I'd say fck em till right before summer. I might be wrong though

[bustermac]

Worry about them later or make a bf% goal that you don't want to get above. I guess it depends if its a slow bulk or fast bulk idk really I'd say fck em till right before summer. I might be wrong though

Tempted to not stress about them now...because I've literally never been able to gain weight in my life...I'm 33 and WAS still at my HS weight despite years of lifting and trying. Gaining weight is definitely taking precedent.

I'll keep doing the abs in the gym though. I shouldn't get TOO fat in the belly, I am eating a high-protein, fairly clean diet. Not many crap calories in my diet.

[HoneyBadger300]

Tempted to not stress about them now...because I've literally never been able to gain weight in my life...I'm 33 and WAS still at my HS weight despite years of lifting and trying. Gaining weight is definitely taking precedent.

I'll keep doing the abs in the gym though. I shouldn't get TOO fat in the belly, I am eating a high-protein, fairly clean diet. Not many crap calories in my diet.

Who do you have to impress? I'd say just bulk bulk bulk. You can always back off the cals a tiny bit if you're worried about gaining too much fat too quickly, but I'd just suggest hitting it harder in the gym. Higher intensity on your big 3 (or 5) lifts. Squat, bench, DL (ohp, and row). It'll keep you getting strong.

[bustermac]

Who do you have to impress? I'd say just bulk bulk bulk. You can always back off the cals a tiny bit if you're worried about gaining too much fat too quickly, but I'd just suggest hitting it harder in the gym. Higher intensity on your big 3 (or 5) lifts. Squat, bench, DL (ohp, and row). It'll keep you getting strong.

Myself only.

Yeah, I hit the bench, DL and squats every week. Had a KILLER leg day yesterday with squats as the big lift of the workout. Had a ton of extra time since it was a "snow day" from work.

Monday's workout focuses on bench and curls with other exercises.

Wed is leg day with squats.

Friday a lot of body-weight+ exercises...weighted pullups/chins/dips, push-ups, etc. Limited time on Fridays and less weights because...

Saturday morning...DL is my main lift and a ton of other exercises until I feel like dying. Usually a 90-minute workout.


I usually end up throwing in some workouts on another off day, can't help myself....but I dedicate a day to each of the big compound lifts and do other peripheral exercises as well.


Sound like I'm doing it right?

I just planned out my workouts in this manner about 2 weeks ago...then I started gaining weight...even a few pounds BEFORE I saw the dietician.



Previously, I'd do the same lifts most workouts and I really plateaued strength-wise...and of course, never gained weight.

[MTTS88]

I'm up to 161lbs! Get it done guys.

@bustermac - Just bulk and lift big. The fat is going to be easy to drop. Lift SON!

[HaraIambos]

Ok what are you guys eating to gain weight in days? I'm 6'4 and have been at 160lb for many months now, I just started Jason DB's 5x5 and am on my 4th week but I'm starting to struggle already and srsly realize I need to shop for food. I've always known this, but I don't know what to shop for and I'm a frugal *******. Right now I have a fat bag of oatmeal, peanut butter and almonds on my list, what else do I need??

[orca23554]

That feel when you keep guzzling down milk and keep eating more than your usual fill......as a result end up with a stomach that's keen to fart all the time. Have another 7-8 lbs to go before I get into my first leaning out phase

Finally managed to buy collars for the barbell, was always worried about plates dropping off on heavy squats. I no longer have that pathetic excuse, hoping to add a good 50 lbs to my squat soon

[thatswhatshesed]

Ok what are you guys eating to gain weight in days? I'm 6'4 and have been at 160lb for many months now, I just started Jason DB's 5x5 and am on my 4th week but I'm starting to struggle already and srsly realize I need to shop for food. I've always known this, but I don't know what to shop for and I'm a frugal *******. Right now I have a fat bag of oatmeal, peanut butter and almonds on my list, what else do I need??

buy lots of meats. i like extra lean ground beef and chicken. Grab some wholewheat pasta aswell, and make meat sauces. Milk is a good way to get some cals/protein.
cottage cheese and greek yogurt are both high protein and enjoyable mixed with fruit.

[pphelo]

cool

[Clense]

Three pills for one dose on opti men?

Sounds insane

as promised my diet that i have created, has helped me out alot in gaining mass, make sure you do some cardio! I would recommend if your caloric intake is far from what i am consuming to increase your calories incrementally because if you are use to lets say 1300 and you do this you will most likely get some stretch marks, so increase your calorie intake slowly any questions feel free to ask


MEAL 1 (scrambled eggs + milk + bread + vitamin + oj + fish oil)

- 5 eggs
- 1 cups of oj
- 2 slices of bread
- 1 optin men vitamin
- 2 cup of water
- 1 fish oil

calories- 771
protein- 43g
carbs- 65g


MEAL 2 (Homemade weight gainer + water)

- 1 scoop of whey
- 2 cups of milk
- 2 tablesppons of peanut butter
- 1 bannana
- 1 cups of water

calories- 656
protein- 50g
carbs- 56g


MEAL 3 (MAC AND CHEESE + water + vitamin + vienna sasuage + fish oil)

- 1 box mac&cheese
- 2 cups of water
- 1 opti men vitamin
- 1 can of vienna sasuage
- 1 fish oil

calories- 1490
protein- 39g
carbs- 144g


MEAL 4 (Tuna fish + apple + water + cheese)

- 2 cans of tuna fish
- 2.5 cups of water
- 1 apple
- 2 slices of cheese

calories- 355
protein- 55g
carbs- 17g


MEAL 5 (Chicken breast + beans + water)

- 1 chicken breast 4oz
- 1 cup of soy beans
- 2 cups of water

calories- 447
protein- 51g
carbs- 20g


MEAL 6 (Homemade Weight gainer + water + vitamin + fish oil)

- 1 scoop of whey
- 2 cups of milk
- 2 tblespoons of peanut butter
- 1 banana
- 1 cup of water
- 1 fish oil
- 1 opti men vitamin

calories- 656
protein- 50g
carbs- 56g



TOTAL

CALORIES- 4365
PROTEIN- 290g
CARBS- 348g

[LNorris82]

1RM deadlift went up 40 in month and today got my 1RM bench up 20 pounds since last month, so whatever I'm doin I think is workin

[bustermac]

I'm up to 161lbs! Get it done guys.

@bustermac - Just bulk and lift big. The fat is going to be easy to drop. Lift SON!

The plan. I did find an awesome ab routine...takes about 6 minutes to complete and burns like hell...doing this after my workouts.




2 weeks into my new life (after dietician) and I'm up 7 pounds!

Gained 3 in the last week. I'd like 1-2 pounds a week ideally. I doubt this initial explosion will continue but 1-2 in muscle a week seems reasonable.

Been eating around 3000-3300 a day...dietician recommended 2800. Also, been downing exactly 1.25g/per pound of body weight.

My wife says I look a lot bigger already...and it's like sexing another man. I'll take that as a compliment. I'm also getting a lot stronger because I can toss her around fairly easily. At the start of this, we weighed the same thing...embarrassing, huh? Now I'm up 10 pounds on her.

I've been a little ashamed of my weight...which is why I have not mentioned it here.

[bustermac]

Found that pork chops are damn high in protein. 22-26g in a small 4 oz. chop...before I add any veggies/marinades/additives.


I've been eating a lot of them.

[thatswhatshesed]

The plan. I did find an awesome ab routine...takes about 6 minutes to complete and burns like hell...doing this after my workouts.




2 weeks into my new life (after dietician) and I'm up 7 pounds!

Gained 3 in the last week. I'd like 1-2 pounds a week ideally. I doubt this initial explosion will continue but 1-2 in muscle a week seems reasonable.

Been eating around 3000-3300 a day...dietician recommended 2800. Also, been downing exactly 1.25g/per pound of body weight.

My wife says I look a lot bigger already...and it's like sexing another man. I'll take that as a compliment. I'm also getting a lot stronger because I can toss her around fairly easily. At the start of this, we weighed the same thing...embarrassing, huh? Now I'm up 10 pounds on her.

I've been a little ashamed of my weight...which is why I have not mentioned it here.

Thats great news! congrats man!
just a heads up, 1-2 punds of MUSCLE per week is extremely unlikely. maybe 1-2lbs of fat, and 0.2lbs of muscle.. just be careful to watch the content of weight gained. I bulked up gainaing 1.5 lbs a week for like 7-8 months then noticed i was fat at the end.

[bustermac]

Thats great news! congrats man!
just a heads up, 1-2 punds of MUSCLE per week is extremely unlikely. maybe 1-2lbs of fat, and 0.2lbs of muscle.. just be careful to watch the content of weight gained. I bulked up gainaing 1.5 lbs a week for like 7-8 months then noticed i was fat at the end.

Good to know. I know it's not obviously ALL muscle...but plenty of it is. I'm eating AND lifting harder.

[JoyOrder]

In for the journey. Been working out since december and was around 149-150. Been going hard and trying to meet calories, At about 158-159. Don't know if that's good progress or if I need to be consuming more. Chuggin milk, workin out mwf, play on a college ultimate frisbee team for heavy cardio 2 hours a week on TR.

[redmond3]

Three pills for one dose on opti men?

Sounds insane

3 pills is one serving,

Current diet is hitting

4200 calories

20% fats
45% carbs
35% protein


seeing better gains,


currently up 10 lbs, going to aim 10 more lbs in next 2 months. Taking it slow

[Conquer92]

3 pills is one serving,

Current diet is hitting

4200 calories

20% fats
45% carbs
35% protein


seeing better gains,


currently up 10 lbs, going to aim 10 more lbs in next 2 months. Taking it slow

what foods are you eating to get to 4200?

Need some new ideas

[MikeWines]

3 pills is one serving,

Current diet is hitting

4200 calories

20% fats
45% carbs
35% protein


seeing better gains,


currently up 10 lbs, going to aim 10 more lbs in next 2 months. Taking it slow

Curious how you foot that protein bill^?

[HoneyBadger300]

Slept for 10+ hours the past two nights and my BW is back up to 166.4 (from 162 last week). I think I'm ready for this Intensity Day tomorrow. Send me all your strength. Squat 350x5 (used to be my 1 rep max) Overhead 152x2+ (I got this 2 weeks ago, so shouldn't be too bad) Deadlift 415x5. Failed the Deads last week because I don't think I recovered well enough, and I under ate all that week. Should get it this week! What are you guys looking forward to?

[rishi851]

I am new to the forum and in all possibility in the worst shape out of anyone in the 120 pages. My stats?
175 cm....120 lb!
But dedication is new. Just bought a gallon of milk and devoured it in two hours. I know this isn't the way to go, but it was more of a rite of passage. Shall keep an update here!

[bustermac]

I am new to the forum and in all possibility in the worst shape out of anyone in the 120 pages. My stats?
175 cm....120 lb!
But dedication is new. Just bought a gallon of milk and devoured it in two hours. I know this isn't the way to go, but it was more of a rite of passage. Shall keep an update here!

You'll be posting from the toilet for the rest of the night.


Welcome and good luck.

[tannerlakey]

Just found this and I'm excited.
I am currently 5'10" and just under 120 lbs. I have been as low as 117 in the past few weeks though. I just started my journey to gaining some weight mostly just to be a healthier weight. My parents and girlfriend have been worried about me for being at such a low weight so I figured it was time.

I have been lifting for the past 2 years but really have seen no weight gain whatsoever so obviously I am not doing it right. I think it is mostly my diet seeing that I average only about 1400 to 1500 calories a day plus about 4 miles on the elliptical or track and then about 40 minutes of lifting.

I have been taking 2 scoops of Muscle Milk with a banana after my workouts each day so far and I already feel stronger.

I am hoping I can reach some healthy gains without adding to much fat. I know i will have to though being at only about 5% now. My biggest fear is gaining "Bad Weight" rather than muscle and now its my biggest struggle. Hopefully some of you guys have learned how to deal with this and can shed some light on how to overcome it.

[skinnyfatffs]

I need motivation....Im 180cm and 120lbs at 18 years of age without any visible abs so im obviously above 10% bodyfat. I've always been terribly skinny due to bad diet (parents always said I ate enough so I trusted them) recently got the motivation to bulk on a 250-350 calorie surplus each day (so 2800 calories a day) and lift but I get very depressed knowing my maximum natural potential is like 160lbs 8% bodyfat (pathetic stats due to my pathetic starting weight) I have no idea where to begin and this is a big deal since I got tormented in school for being so skinny. I want to give up before ive even started