You’re definitely making progress…keep it up.
what the deal with the hat?
If your looking for mass you should try out Jason Ferrugia maximum mass program. Would also recommend reading his E book muscle gaining secrets. Great shit. If you want to get big read it!
[quote]Cortes wrote:
The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.
Good luck.[/quote]
I completely agree.
[quote]jesterspaz wrote:
Cortes wrote:
Aragorn wrote:
Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.
I disagree, but not for the reasons you would expect. The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.
Good luck.
I was of the impression to know everything i put into my mouth, to see if i was under eating. and most people do, and i was. I was being detailed because most people here seem to respond more to someone who lays out the details. i do appreciate the feedback.
past few days ive been eating just whole eggs and no egg whites for breakfast.
i could also add more nuts in meals that i have them. They are caloric dense and could up my daily intake a bit.[/quote]
The reason I posted this is because it is one of the patterns of this site. Extremely skinny guy who is “ripped” posts up talking about getting bigger, completely obsessed with food and clean diet, then ignores all of the advice he receives and continues to obsess over every tiny detail of what he eats. This guy is never going to get big. And he is unhappy, on top of it.
You seem like you have a good attitude, so take it from someone who has been there (well, not quite that skinny), at this point you need to focus on getting as much high quality food in as possible. Your training program is not nearly so important as consistency in the gym, heavy weight and food (that’s not to say that it’s unimportant, either, though). If you eat a LOT of what you are eating, you will grow and it will be quality gains. It takes a long time, years, to get this down.
Also, don’t be afraid to eat a cheeseburger or six every now and then. It won’t wreck your diet and cheeseburgers have been shown to be as anabolic as some steroids.
Good luck.
add a gallon of milk to what you are currently eating
lift 3-4 hours a week nothing but compound stuff
I agree, skinny ectos like you never end of getting fat. For gods sake just eat alot of the foods you enjoy and make sure you keep your protein super high. You are naturally super lean, pasta, potatoes, bread, oatmeal, granola, fruit, all those stuff that kills us big guys will probably do nothing but help you. I sometimes envy ectos, just eat alot and enjoy it!
[quote]Cortes wrote:
jesterspaz wrote:
Cortes wrote:
Aragorn wrote:
Looks like you’ve got it pretty much together diet-wise. Keep working and check back in another 6 months. Experiment with different training times, but if early morning works for you, then go for it. Its more about what you’ll be consistent with anyway.
I disagree, but not for the reasons you would expect. The diet is too, too detailed. It looks to me like the OP is very much in danger of overanalyzing diet at the expense of getting plenty, meaning several thousand calories a day, of food in. 10 grapes? At your size, there is absolutely no need for that kind of obsession. Eat a lot of the kind of things you are currently eating. If you are going to get really detailed, start counting calories and bumping them up by 300 a week. You have a good start and seem to be on the right track, but you are still very, very, very skinny. Make a size goal and don’t stop until you reach it. You will NOT get fat eating the kinds of food you are eating, you won’t be able to put enough away to do so. And if you did somehow manage to do that, you would gain a shitload of muscle along with it provided your training was consistent.
Good luck.
I was of the impression to know everything i put into my mouth, to see if i was under eating. and most people do, and i was. I was being detailed because most people here seem to respond more to someone who lays out the details. i do appreciate the feedback.
past few days ive been eating just whole eggs and no egg whites for breakfast.
i could also add more nuts in meals that i have them. They are caloric dense and could up my daily intake a bit.
The reason I posted this is because it is one of the patterns of this site. Extremely skinny guy who is “ripped” posts up talking about getting bigger, completely obsessed with food and clean diet, then ignores all of the advice he receives and continues to obsess over every tiny detail of what he eats. This guy is never going to get big. And he is unhappy, on top of it.
You seem like you have a good attitude, so take it from someone who has been there (well, not quite that skinny), at this point you need to focus on getting as much high quality food in as possible. Your training program is not nearly so important as consistency in the gym, heavy weight and food (that’s not to say that it’s unimportant, either, though). If you eat a LOT of what you are eating, you will grow and it will be quality gains. It takes a long time, years, to get this down.
Also, don’t be afraid to eat a cheeseburger or six every now and then. It won’t wreck your diet and cheeseburgers have been shown to be as anabolic as some steroids.
Good luck.
[/quote]
Im not ignoring your advice, which is why i came here. Believe me, it pisses me off to see guys here who are looking for answers that they want to hear. I’m serious, i’m taking all of these suggestions into consideration. You said it yourself that it takes years. In the past week ive already been less “detailed” about my diet.
Initially i had to be, i had to see i wasnt eating enough, which helped a lot. I got an idea for what i was eating, then i can very easily add from there while knowing approximately how much to add. I really just need to find a good routine that will make me stronger and give me hypertrophy.
You have a good, open attitude. Pick a program that will make you stronger in the basic lifts, eat enough that the scale is consistently moving up, get lots of sleep and that’s basically it for now. Should cover you for AT LEAST the next 30lbs.
Be careful that you don’t fall into the trap of doing a ton of volume. For someone with a hyperactive metabolism, the last thing you want to be doing is stoking it and then needlessly fatiguing yourself with high volume workouts. Get in, hit the muscles hard with the main movements, go back next time and lift more weight.
I’d say it rarely gets much more complicated than that in bodybuilding. If you were worrying about relative strength and all that, you’d have to look into greater detail, but at this point, just keep eating and lifting and things should fall into place.
Best of luck.
-Matt
[quote]Matt McGorry wrote:
You have a good, open attitude. Pick a program that will make you stronger in the basic lifts, eat enough that the scale is consistently moving up, get lots of sleep and that’s basically it for now. Should cover you for AT LEAST the next 30lbs.
Be careful that you don’t fall into the trap of doing a ton of volume. For someone with a hyperactive metabolism, the last thing you want to be doing is stoking it and then needlessly fatiguing yourself with high volume workouts. Get in, hit the muscles hard with the main movements, go back next time and lift more weight.
I’d say it rarely gets much more complicated than that in bodybuilding. If you were worrying about relative strength and all that, you’d have to look into greater detail, but at this point, just keep eating and lifting and things should fall into place.
Best of luck.
-Matt[/quote]
Thanks Matt! Do you think a 4 day per week split of upper/lower/upper/lower would work? as long as its high weights of course.
i started reading starting strength volume2, and already ive noticed my lifts “feel” better.
i can bench 135lbs for 6-7 reps, deadlift about 205 for 3, squatting 160-170 with full range of motion. Prior to last summer i hadnt ever done a squat or deadlift.
[quote]jesterspaz wrote:
Matt McGorry wrote:
You have a good, open attitude. Pick a program that will make you stronger in the basic lifts, eat enough that the scale is consistently moving up, get lots of sleep and that’s basically it for now. Should cover you for AT LEAST the next 30lbs.
Be careful that you don’t fall into the trap of doing a ton of volume. For someone with a hyperactive metabolism, the last thing you want to be doing is stoking it and then needlessly fatiguing yourself with high volume workouts. Get in, hit the muscles hard with the main movements, go back next time and lift more weight.
I’d say it rarely gets much more complicated than that in bodybuilding. If you were worrying about relative strength and all that, you’d have to look into greater detail, but at this point, just keep eating and lifting and things should fall into place.
Best of luck.
-Matt
Thanks Matt! Do you think a 4 day per week split of upper/lower/upper/lower would work? as long as its high weights of course.
i started reading starting strength volume2, and already ive noticed my lifts “feel” better.
i can bench 135lbs for 6-7 reps, deadlift about 205 for 3, squatting 160-170 with full range of motion. Prior to last summer i hadnt ever done a squat or deadlift.[/quote]
No problem, man.
I think that an upper/lower/upper/lower could work well for sure. You might still be at the stage where you can make gains on your lifts on lower body even doing it once a week, especially if you just started training it seriously. If that’s the case, you might want to consider something like Joe DeFranco’s “Westside for Skinny Bastards” without the DE work and some down sets added after ME sets of 5. Your CNS is not advanced enough yet to get a huge benefit from doing a 1RM, so you could instead work up to a 5RM (trying to beat it each time) and then take 2-4 sets at a weight 10% lower.
Here’s a good 4 day template like you originally asked about.
http://www.T-Nation.com/findArticle.do?article=04-042-training
Either one should work as long as you train hard and smart and eat big.
Hope it works out for you.
-Matt
After some thought from suggestions. My current diet and training is changed or modified.
Diet:
Roughly the same as i posted, but using whole eggs instead of egg whites. Not being so detailed with measurements. I just add some stuff. Not making any excuses to skip a meal… i just do it. It will help with metabolism anyways. Also adding in 2x ezekiel bread to dinner.
Training: These are done each week. So its 3 workouts a week. Sticking to the hardcore basics. Each exercise i plan on adding a small amount of weight. I will continue with these every week as long as im getting gains.
Workout A:
5 min c2 rower, mobility stretching
Bench Press warm up scheme + 5x5
Squat warm up scheme + 5x5
BB Row warm up scheme + 5x5
Dips 3xf (3 sets til failure)
5 “Free Minutes” which i do whatever the hell i want; pushups
or curls, situps, random conditioning
Workout B:
5 min c2 rower, mobility stretching
Squat warm up scheme + 5x5
Deadlift warm up scheme + 5x5
Mil. Press warm up scheme + 5x5
Chins 3xf (3 sets til failure)
5 “Free Minutes”
Workout C:
5 min c2 rower, mobility stretching
Bench Press warm up scheme + 5x5
Squat warm up scheme + 5x5
BB Row warm up scheme + 5x5
Pullups 3xf (3 sets til failure)
5 “Free Minutes”
Thanks to everyone for their insight. I will report back in a few months with my progress.
The plan doesn’t look bad at all. Maybe give yourself a little more variation in sets/reps and exercise.
For example, instead of doing regular flat bench 3 days a week, do flat barbell bench Day 1, incline dumbell bench on Day 2, and narrow grip flat barbell bench on Day 3. You could vary your grip on BB Bench as well or do another row variation like DB Rows.
In the same vein, you could vary the rep ranges by doing 5x5 the first day, 10x3 the second day, and 4x10 on the third. In that way, it’ll slightly resemble a CW program, but your body is going to adapt more quickly to a given rep range than an exercise, so make sure to include “some” variation.
Additionally, I’d stick deadlifts as your first exercise on the first day. Given the heavy low-back emphasis on this lift, you want to be as fresh as possible for it so that your low back doesn’t begin fatiguing too early on, thus causing shitty form and possible injury.
As for diet, there is only one way to know if it’s working and that is the scale or measurements. I’d take measurements anyway, but if you’re not gaining weight, you’re not eating enough plain and simple. It doesn’t matter what you’re doing in the gym if you don’t eat. If you haven’t gained a few pounds in a few weeks, time to eat some more.
Best of luck and keep us updated.
Feel free to PM me with questions.
-Matt
Hah, you don’t deserve 3,3, you have a great attitude, better than most who post in this section. Gave you an 8 for that 
If you keep working hard, eating healthy and pump up your calories, I’m sure you’ll look impressive in 6 months or so when you’ve put on some more weight!
[quote]Ambidextrous wrote:
Hah, you don’t deserve 3,3, you have a great attitude, better than most who post in this section. Gave you an 8 for that
If you keep working hard, eating healthy and pump up your calories, I’m sure you’ll look impressive in 6 months or so when you’ve put on some more weight![/quote]
Thanks bro…
So here are some new exercises to my workout per Matts recommendations, which were excellent and made sense. These are done as straight sets. With the exception of the abs on a few days.
Workout A:
5 min c2 rower, mobility stretching
Squat warm up + 5x5
Bench Press warm up + 5x5
BB Row warm up + 5x5
Dips 3xfailure (+1 set each week)
Skull Crushers 5x5
Reverse Crunches on bench (5x25)
Workout B:
5 min c2 rower, mobility stretching
Deadlift (Warm up + 10x3)
Front Squat (Warm up + 10x3)
DB Mil. Press (Warm up + 10x3)
Chins 3xfailure (+1 set each week)
BB Curl (4x6)
Abs Super Set (hanging oblique raises + situps) 3x25 each
Workout C:
5 min c2 rower, mobility stretching
Incline BB Bench Press (warm up + 4x6)
Back Squat (warm up + 4x6)
DB Row (warm up + 4x6)
Pullups 3xf (3 sets til failure)
DB Tri Extension 4x6
Abs Super Set (Russian Twists 3x25, Reverse Bench Crunch 3x25)
You have dedication and determination.
Combine that with the body you will have in years to come = lots of chicks 
[quote]Foxen wrote:
You have dedication and determination.
Combine that with the body you will have in years to come = lots of chicks :)[/quote]
My fiancee might have something to say about those chicks… heh
Congrats on your weight/muscle gain.
My boss was very skinny when he was younger, same body type as yours. He’s huge now…205lb and I’m guessing 6-7%bf, solid 6-pack abs and I wish you could see the triceps on him now!! Amazing what hard work & time will do for a person.
All that being said to encourage you to keep pushing hard because even though you may be small now, your potential is unlimited and you can get there all natural. My boss did.
B-3
i have a new motto …
“Eat to exercise, Exercise to eat”
I’m sending you a PM with a link to what a skinny guy can do! This guy is amazing.
B-3