The Journey of the Skinnies

[ALTfitness]

Im having trouble with gaining size on my legs. i find that there getting very muscular but still skinny. is there something im missing. am i over training them, doing to many sets
ive gain 5 lbs in the last month, very proud of it, trying to stuff my face with food non stop
does anyone here work in the fitness industry, just wondering

[SuperHippo]

has anybody ever weighed as little as i do?

oh yeah, i forgot to introduce myself, i'm 20 years old, live in Gloucester in the UK and moved from Plymouth around 2 years ago, I have a real lack of motivation to eat big and go to the gym but deep down I really want to change, I think some of this partially stems from the fact I have no friends here, which means little social life and when I don't have a social life I find it very difficult to stay motivated to do anything as my mood is pretty low (but I guess posting on a forum is start instead of lurking).

just wanted to know if anybody has been in the same position and changed, not looking for sympathy btw.

I started at 90lbs up to 116, still have a long way to go

[GuChiMeng]

Im having trouble with gaining size on my legs. i find that there getting very muscular but still skinny. is there something im missing. am i over training them, doing to many sets
ive gain 5 lbs in the last month, very proud of it, trying to stuff my face with food non stop
does anyone here work in the fitness industry, just wondering

Routine? I am somewhat doubtful you are overtraining them though.

Are front squats in them? My legs got a lot bigger when I was doing them for a while.

[MrMagic123]

Whats up guys ?
Where do I start when trying to construct a healthy diet ? I want to get bigger, gain muscle and strength. But I am also really into the idea of staying really healthy. Ensuring I get all the required vitamins and nutrients daily.
I just do not know where to start!

Any of you guys on a steady, healthy diet ?

[Donut Juice]

Hows everyone doing!

[y0lked]

Im having trouble with gaining size on my legs. i find that there getting very muscular but still skinny. is there something im missing. am i over training them, doing to many sets
ive gain 5 lbs in the last month, very proud of it, trying to stuff my face with food non stop
does anyone here work in the fitness industry, just wondering

Are you focusing on using the quads during squats? Or just getting down then up?

Whats up guys ?
Where do I start when trying to construct a healthy diet ? I want to get bigger, gain muscle and strength. But I am also really into the idea of staying really healthy. Ensuring I get all the required vitamins and nutrients daily.
I just do not know where to start!

Any of you guys on a steady, healthy diet ?

Yea definitely! You can use this website to help plan out your nutrients and health requirement. http://www.choosemyplate.gov/ and then just adjust the macronutrients to fit. Or you can just get your macros down and then add 2 cups of fruit and 2.5 cups of vegetables a day. My plate is good because it doesnt just track calories, it helps you with whole grains vs processed starches and empty calories etc.

Hows everyone doing!

Taking a week off this week. Doing yoga 2/3 times this week along with cryotherapy to give the body a good rest and recovery.

[Donut Juice]

Are you focusing on using the quads during squats? Or just getting down then up?

Yea definitely! You can use this website to help plan out your nutrients and health requirement. http://www.choosemyplate.gov/ and then just adjust the macronutrients to fit. Or you can just get your macros down and then add 2 cups of fruit and 2.5 cups of vegetables a day. My plate is good because it doesnt just track calories, it helps you with whole grains vs processed starches and empty calories etc.


Taking a week off this week. Doing yoga 2/3 times this week along with cryotherapy to give the body a good rest and recovery.

I think i am overdue for one, been lifting steady for atleast 2 months... Should de-load soon, maybe next week when i start my new job. It will be a whole week of Planks, hanging leg raises and abs for me. Gotta work on that anterior pelvic tilt and my lower back

[y0lked]

I think i am overdue for one, been lifting steady for atleast 2 months... Should de-load soon, maybe next week when i start my new job. It will be a whole week of Planks, hanging leg raises and abs for me. Gotta work on that anterior pelvic tilt and my lower back

Dont over do the work on the deload tho, a day or two of light work otherwise you are just defeating the purpose.

[Skinny170]

If you realy want to get motivated, go watch my video.
I started at 6feet tall and 140lbs... now I weight close to 210lbs.
Real natural body transformation never happen overnight, it takes time and motivation.
Real results.

[y0lked]

If you realy want to get motivated, go watch my video.
I started at 6feet tall and 140lbs... now I weight close to 210lbs.
Real natural body transformation never happen overnight, it takes time and motivation.
Real results.

you stayed lean year after year, looks like you are in full bulk now?

[Skinny170]

you stayed lean year after year, looks like you are in full bulk now?

Yes !! First, when I started, I was not a big eater. It took me a lot of years to adapt my stomach with lots of food. First 5 or 6 years I was eating so clean, thats the major problem in my evolution. I was buying all those fitness magazine and what they was saying is that you have to eat clean, so I ate broccoli, brown rice, egg whites, chicken breast for a long time... At 28 I am the strongest I ever been, since I'm eating all kinds of foods to bulk... Bacon, McDonalds, etc... At 18 I didnt know what bulking was. Even if I knew it, I woulnt be able to eat that much because I was always sick (stomach problems)... Now its weird I aint got stomach problems anymore. Bodybuilding changed a lot of things inside my body.

[Skinny170]

Yes !! First, when I started, I was not a big eater. It took me a lot of years to adapt my stomach with lots of food. First 5 or 6 years I was eating so clean, thats the major problem in my evolution. I was buying all those fitness magazine and what they was saying is that you have to eat clean, so I ate broccoli, brown rice, egg whites, chicken breast for a long time... At 28 I am the strongest I ever been, since I'm eating all kinds of foods to bulk... Bacon, McDonalds, etc... At 18 I didnt know what bulking was. Even if I knew it, I woulnt be able to eat that much because I was always sick (stomach problems)... Now its weird I aint got stomach problems anymore. Bodybuilding changed a lot of things inside my body.

When I say bacon or mcdonalds i mean : For my 5 first meals of the day I eat clean. But for the last meal, after my post workout shake, I still eat clean like broccoli,sweet potatoes and lean meat, BUT, I add some bacon or chicken nuggets or so, to add an easy extra 500 calories to my day... thats my bulking

[Donut Juice]

Dont over do the work on the deload tho, a day or two of light work otherwise you are just defeating the purpose.

Ef it, i am just going to take the week off next week and relax. lol i always come back x2 stronger

If you realy want to get motivated, go watch my video.
I started at 6feet tall and 140lbs... now I weight close to 210lbs.
Real natural body transformation never happen overnight, it takes time and motivation.
Real results.

Yes !! First, when I started, I was not a big eater. It took me a lot of years to adapt my stomach with lots of food. First 5 or 6 years I was eating so clean, thats the major problem in my evolution. I was buying all those fitness magazine and what they was saying is that you have to eat clean, so I ate broccoli, brown rice, egg whites, chicken breast for a long time... At 28 I am the strongest I ever been, since I'm eating all kinds of foods to bulk... Bacon, McDonalds, etc... At 18 I didnt know what bulking was. Even if I knew it, I woulnt be able to eat that much because I was always sick (stomach problems)... Now its weird I aint got stomach problems anymore. Bodybuilding changed a lot of things inside my body.

You are truly an inspiration, i have also been slowly gaining, i don't like to gain so quick, when i do i get sick.

You mentioned you had a lot of stomach problems back then what did you do to change that? So far this year i have gotten stomach flu twice...

[Skinny170]

Ef it, i am just going to take the week off next week and relax. lol i always come back x2 stronger





You are truly an inspiration, i have also been slowly gaining, i don't like to gain so quick, when i do i get sick.

You mentioned you had a lot of stomach problems back then what did you do to change that? So far this year i have gotten stomach flu twice...

I think that the fact that bodybuilding is a lifestyle and eating is the most important thing, it helped me to eat a lot of different sources of food. I remember having big pain in stomach when i was young, sometimes crying... I wasnt eating enough nutrients for a growing child I guess... I really dont know why, but I started getting better when I started training. Sorry for my english im french canadian like george st-pierre

[y0lked]

Aching to get back into the gym im torn. Been eating really well the last few days and feeling recovered, its only been since sunday so 3 days off really isnt much but man I just want to crush some squats.

FML meat head problems

[Donut Juice]

I think that the fact that bodybuilding is a lifestyle and eating is the most important thing, it helped me to eat a lot of different sources of food. I remember having big pain in stomach when i was young, sometimes crying... I wasnt eating enough nutrients for a growing child I guess... I really dont know why, but I started getting better when I started training. Sorry for my english im french canadian like george st-pierre

Lol no worries i understood perfectly... Thanks

Aching to get back into the gym im torn. Been eating really well the last few days and feeling recovered, its only been since sunday so 3 days off really isnt much but man I just want to crush some squats.

FML meat head problems

I feel you, i went yesterday and today i have a full blown cold. Wont go tomorrow and Friday i will be smashing back and biceps, so my ass better get better by then...

I hate deloads, next week i have no idea how i am going to make it lol...

[y0lked]

Lol no worries i understood perfectly... Thanks



I feel you, i went yesterday and today i have a full blown cold. Wont go tomorrow and Friday i will be smashing back and biceps, so my ass better get better by then...

I hate deloads, next week i have no idea how i am going to make it lol...

Sickness sucks. I just got a flu shot cause well f*ck that. It was timed perfectly on my week off too haha. Good thing I have a first Anatomy lecture exam and lab practical tomorrow or else i would be going crazy too.

How is your vegetable intake?

[zorbak962]

Aching to get back into the gym im torn. Been eating really well the last few days and feeling recovered, its only been since sunday so 3 days off really isnt much but man I just want to crush some squats.

FML meat head problems

did you take the week off because you felt tired? or do you just do it by routine every now and then?


Been hitting it pretty hard (: feeling great about my military press

last week I injured my shoulder doing bench press. Remember to warm up first, guys!

[NickHarding1997]

Yeah so I started lifting 2 months ago and at the same time started trying to put on weight. This far I've gained like 12 pounds and I'm starting to fill out a bit and have gotten significantly stronger. My main problem is that my muscles are starting to get a bit uneven, like my left pec is bigger than the right and my left calf is smaller than the right (significantly smaller). Just figured if you guys had any tips on putting on some extra pounds and then evening out my body? Also I got a friend who got some great results from mass gainers, what's the general opinion on those?

Cheers lads

[Donut Juice]

Sickness sucks. I just got a flu shot cause well f*ck that. It was timed perfectly on my week off too haha. Good thing I have a first Anatomy lecture exam and lab practical tomorrow or else i would be going crazy too.

How is your vegetable intake?

0 vegetables... I started eating green beans, but that so far has been the only thing i've tried. Maybe i should force myself huh? lol any tips?

[redmond3]

Hows everyone doing!

Great! Just got back from europe spent last 16 days there. Actually gained alittle weight while I was there. Fiances family eats like crazy ! I loved it.


Really crazy next 2 weeks, Plan on getting back on everything come march 1st or so.

Im having trouble with gaining size on my legs. i find that there getting very muscular but still skinny. is there something im missing. am i over training them, doing to many sets
ive gain 5 lbs in the last month, very proud of it, trying to stuff my face with food non stop
does anyone here work in the fitness industry, just wondering

Will have to keep bulking up bro, keep increasing your calories and hitting legs 2 times a week. I find it much better when you hit legs 2 times per week. worked great with bringing my legs up fast when i use to neglect them

Whats up guys ?
Where do I start when trying to construct a healthy diet ? I want to get bigger, gain muscle and strength. But I am also really into the idea of staying really healthy. Ensuring I get all the required vitamins and nutrients daily.
I just do not know where to start!

Any of you guys on a steady, healthy diet ?

Whole foods that are packed with nutrients, i find it better to split meals into 5 meals or 6 if your schedule permits. I aim 5 but i know when i get to a certain point I will have to add a 6th meal. 3 shakes 3 meals or 2 shakes 3 meals

Im having trouble with gaining size on my legs. i find that there getting very muscular but still skinny. is there something im missing. am i over training them, doing to many sets
ive gain 5 lbs in the last month, very proud of it, trying to stuff my face with food non stop
does anyone here work in the fitness industry, just wondering

Will have to keep bulking up bro, keep increasing your calories and hitting legs 2 times a week. I find it much better when you hit legs 2 times per week. worked great with bringing my legs up fast when i use to neglect them

[redmond3]

Yeah so I started lifting 2 months ago and at the same time started trying to put on weight. This far I've gained like 12 pounds and I'm starting to fill out a bit and have gotten significantly stronger. My main problem is that my muscles are starting to get a bit uneven, like my left pec is bigger than the right and my left calf is smaller than the right (significantly smaller). Just figured if you guys had any tips on putting on some extra pounds and then evening out my body? Also I got a friend who got some great results from mass gainers, what's the general opinion on those?

Cheers lads

you can do some isolation work, and focus on your form. Your program has alot of compound exercises?

[GuitarPianoMan]

Hey my fellow skinnies, I started off 18 months ago skinny as a beanpole at 6'4 150, since then I've put on 30lbs so I'm starting to feel a teeny bit thicker. But I really want more now - thought I'd be happy at 180 but now I know I won't be, not til at least 200!

Yeah so I started lifting 2 months ago and at the same time started trying to put on weight. This far I've gained like 12 pounds and I'm starting to fill out a bit and have gotten significantly stronger. My main problem is that my muscles are starting to get a bit uneven, like my left pec is bigger than the right and my left calf is smaller than the right (significantly smaller). Just figured if you guys had any tips on putting on some extra pounds and then evening out my body? Also I got a friend who got some great results from mass gainers, what's the general opinion on those?

Cheers lads

I've found it pretty hard to put on weight, for like my first 6 months of lifting my weight didn't change more than 2lbs a month. I tried a mass gainer and I have to say I find it really helpful. I eat like a horse anyway and have a big appetite, but still wasn't gaining much even though I was forcing more calories down me than I felt comfortable with. Thanks to the mass gainer and an extra 600 ish calories a day, seeing gains of more like 5lbs a month - onwards and upwards!

Personally I'd recommend Optimum Nutrition Serious Mass Chocolate - mixes well, tastes good and I've seen good results with it. I've tried their Strawberry one too (because I'm a cheapskate and it was like £1 cheaper lol) and that was rank, don't go for that lol. Hope that's helpful, best of luck on your journey bud

[TFOSSBRAH]

:@:@:@:@:@ tfw deleting everything you wrote.

just over a year ago i weighted in @ 150lbs . . i was lanky , skinny , shy , you name it.
My motivation to start working out was just being plain old sick of not being " that guy ".. ya know. the centre of attention really. i hated being unnoticed.. & personally i hated not feeln manly.

i agree with other people in the thread "consistency is key."
im here for the gains & sharing whatever advice.

**in need of stronggggggggg bulkkk meal plan**

[EjnarKolinkar]

0 vegetables... I started eating green beans, but that so far has been the only thing i've tried. Maybe i should force myself huh? lol any tips?

Make soups, load them up, veg actually taste pretty good in chicken soup.

Like peas a lot myself, always save some fat in the tracker for a pat of butter on them, great with rice, makes a complete protein that way too.

Try different stuff, and a little oil and stir fry + seasonings goes a long way.

[y0lked]

did you take the week off because you felt tired? or do you just do it by routine every now and then?


Been hitting it pretty hard (: feeling great about my military press

last week I injured my shoulder doing bench press. Remember to warm up first, guys!

i try and kick myself out of the gym for about a week to give the body a rest. Its whenever i feel like my recovery is trailing the progress instead of being ahead of it. Then the following week i usually just hit some high rep volume work before going back to compounds. Also work on imbalances and core.

Yeah so I started lifting 2 months ago and at the same time started trying to put on weight. This far I've gained like 12 pounds and I'm starting to fill out a bit and have gotten significantly stronger. My main problem is that my muscles are starting to get a bit uneven, like my left pec is bigger than the right and my left calf is smaller than the right (significantly smaller). Just figured if you guys had any tips on putting on some extra pounds and then evening out my body? Also I got a friend who got some great results from mass gainers, what's the general opinion on those?

Cheers lads

Yea the easiest way is with food. Steak & chicken and tons of grains. Try to get about 5+ oz from your meat source and then fill up on carbs but keep the sugars low. Rice, pasta, potatoes are the best and you can add in toast with some olive oil every meal to add in about 300 calories. Meals like this minimum 2 times a day, 3 is optimal and then youll have breakfast and maybe a midnight snack after.

0 vegetables... I started eating green beans, but that so far has been the only thing i've tried. Maybe i should force myself huh? lol any tips?

Not good man. You need a complete diet to stay healthy and build muscle. Those vital vitamins and minerals are essential. Think about this, your body doesnt really WANT to build muscle. You have to force it to change. Well you are much better at survival than hypertrophy, so you will naturally favor the processes needed to keep the body running at a minimum. If you want to build muscle your going to have to provide the body with everything it needs to survive FIRST, and then once its homeostatic bases are covered, it can then start building muscle. Just like if you are low in calories, you arent gonna starve your brain for glucose so that your biceps will grow. Thats why we need a surplus. Surplus in calories, vitamins, protein etc. Its not just about how hard you lift and how much protein you eat. You have to take it to the cellular level to understand hypertrophy. The cell wont bring in large proteins and macro nutrients (because that uses atp) when it really needs to use the ATP to create the micronutrients needed for cellular respiration and upkeep etc.

Easiest things to do for vegetables:
have a salad while you are cooking your meal as an appetizer so you dont fill up
cut up vegies and mix them with your pastas
eat a piece of fruit as a sweet desert
make a fruit and veggie smoothie with vanilla protein powder. Add in citrus foods and you wont even taste the veggies. Replace as post workout protein, perfect for insulin spike and glucose replenish to jump start anabolic activity
1-2 a week grab a vegetable drink between meals or to mix in smoothie


Eat your veggies. Better recovery, better health, Papa Gainz!

:@:@:@:@:@ tfw deleting everything you wrote.

just over a year ago i weighted in @ 150lbs . . i was lanky , skinny , shy , you name it.
My motivation to start working out was just being plain old sick of not being " that guy ".. ya know. the centre of attention really. i hated being unnoticed.. & personally i hated not feeln manly.

i agree with other people in the thread "consistency is key."
im here for the gains & sharing whatever advice.

**in need of stronggggggggg bulkkk meal plan**

Nice man. See above. Also read back several pages as i posted a meal outline for 3500 and 4000 calories you can follow and change to fit your goals and food preferences.

[y0lked]

Make soups, load them up, veg actually taste pretty good in chicken soup.

Like peas a lot myself, always save some fat in the tracker for a pat of butter on them, great with rice, makes a complete protein that way too.

Try different stuff, and a little oil and stir fry + seasonings goes a long way.

This, just laid out my top serloin for a beef stew im making this weekend.

[Dermbet]

Can you include convenience meals as cheat meals in a bulk. I don't have that much time and sometimes have to just microwave something if i have nothing prepared like tuna pasta or chicken breasts etc.

I prob do this about once every 2 days for a quick lunch. Not ideal I know but I'm not a student anymore with 30 hours spare a week :-/

Is it ok to count them as 1/2 meals or dirty bulk 1/2 meals??

[y0lked]

Can you include convenience meals as cheat meals in a bulk. I don't have that much time and sometimes have to just microwave something if i have nothing prepared like tuna pasta or chicken breasts etc.

I prob do this about once every 2 days for a quick lunch. Not ideal I know but I'm not a student anymore with 30 hours spare a week :-/

Is it ok to count them as 1/2 meals or dirty bulk 1/2 meals??

The real question is "why dont you have something prepared?" You cook your meat, and then you put your next meat to thaw in the fridge. Rince repeat. But chicken and tuna isnt a cheat meal, thats a good meal bro. Pizza is a cheat meal. And we all get the best of pizza sometimes. i do it before a big squat day

[Donut Juice]

Ok well starting as soon as my wife can cook (won't be tonight, making me some good ole steak). I will start eating veggies, i was eating them for a week and i noticed my body was really changing in a good way. I am almost at a stand still...