Hi to all, this is my first post on this forum so I want to say that this site/forum is a great place to learn a lot and stay motivated. Today it is rarely to see successful athletes who are willing to share they experience with other people, and that is the case here. Keep it up. Also, English is not my native language so i hope you can understand me. Now to begin…
I’m almost 20 years old, 193 cm(6’4")about 70 kg (154 lbs), probably a few kilos heavier but never mind (not be measured for a long time). As you can see I’m very skinny mostly because of my very fast metabolism, but also mine diet should be more regular and better (I don’t use any fast food or carbonated beverages).
In last 3-4 years I get very interested in fitness/bodybuilding so I read a lot about it, also I used to train in my home gym for a few months (reason because my body doesn’t look as bad as numbers say) but as you all know it is not enough time to make any bigger progress. Usually I stopped to train due to lack of time (bad time management) and motivation.
Now I’m determined to organize my time better and train regularly. I do not have any gym near my house, so I need to train in my home, but I improvised a lot of things so I can done solid workouts. In attachment is a picture of my program which I made reading some BB&Fitness forums.
As you can see it is full body type, and main lifts (DL, SQ, BP) are performed by the scheme on the right side. In the last week by the number of reps in the last set I calculate my 1RM and then start new cycle of five weeks. The first week is deload week where on the main lifts I do something like 5x10x50% and on the other exercises I’m not trying some heavy weights (in the other weeks on assistance exercises I always try to make progress by adding weights or reps).
On these conditioning days I plan to do something like Predator conditioning (Predator Conditioning) just in order to keep my body functionality and be able to play soccer/basketball with my friends.
I’m ready to hear every possible tips, reviews and suggestions. I will also probably use this topic to ask you about some concerns I will have in future.
[quote]1 Man Island wrote:
What are your goals? What are your current maxes?[/quote]
The main goal is gaining mass, and secondary is to keep my body health and fit.
Well my maxes are pretty shameful, they are measured by some online calculators because I’m not secure to try 1RM yet, so SQ about 80 kg (176 lbs), DL about 90 kg (198 lbs) and BP about 65 kg (143 lbs). I have very long legs and arms and it is making harder for me, but since the first time i trained i used to improve my lifts and I hope it will continue to raise in the future.
Do the last set of each set for max reps.
e.g. 1Ã?10, 1Ã?10, 1Ã?max @65%
What is your diet like?[/quote]
Well i do not plan to do deload week regularly, only when i really need it due to fatigue.
My diet is not precise yet, I just try to eat health food with lot of proteins and carbohydrates because as I said my metabolism is very fast (I’m pure ectomorph) so now I just trying to get any mass.
There is no such thing as a pure ectomorph. Your body structure and speed of metabolism are not the only factors that determine your ability to gain muscle.
If you have trouble gaining weight you had better start counting your calories and at least your protein intake if you want to see progress.
[quote]dt79 wrote:
There is no such thing as a pure ectomorph. Your body structure and speed of metabolism are not the only factors that determine your ability to gain muscle.
If you have trouble gaining weight you had better start counting your calories and at least your protein intake if you want to see progress.[/quote]
I didn’t express myself on the right way, of course they are more factors I just wanted to say that my diet is not precise right now (due to financial problems) so I’m trying to keep my calories in plus on daily basis and intake as many proteins as I can. Thank you for your answers.
You won’t get it exactly right at first so don’t worry - you’ll get there eventually. Also, your numbers aren’t shameful, we all started somewhere!
Consistency with your diet is the most important thing. It’s likely you’re not eating enough protein and/or calories. Saying you try to eat as much protein as you can could mean anything really, so it’s important to track it. Try to eat 1g of protein for every pound of your bodyweight. So in your case you’d want 154g. You can even go a little higher than that if you’d like, but 154g should be your minimum target.
Get your protein in (use shakes if necessary) and eat lots of vegetables. Get your carbs mostly from healthy stuff like potatoes and rice but don’t be scared to eat a little junk food every now and then! You’re young enough and skinny enough that it’ll actually help you put on muscle (just don’t get too carried away with it! A couple of times a week is fine).
[quote]Yogi wrote:
You won’t get it exactly right at first so don’t worry - you’ll get there eventually. Also, your numbers aren’t shameful, we all started somewhere!
Consistency with your diet is the most important thing. It’s likely you’re not eating enough protein and/or calories. Saying you try to eat as much protein as you can could mean anything really, so it’s important to track it. Try to eat 1g of protein for every pound of your bodyweight. So in your case you’d want 154g. You can even go a little higher than that if you’d like, but 154g should be your minimum target.
Get your protein in (use shakes if necessary) and eat lots of vegetables. Get your carbs mostly from healthy stuff like potatoes and rice but don’t be scared to eat a little junk food every now and then! You’re young enough and skinny enough that it’ll actually help you put on muscle (just don’t get too carried away with it! A couple of times a week is fine).
[/quote]
Thank you for your answer, I will try to do exactly like you said and to improve my diet over time.
I have one more question… It is about conditioning, I read ‘Predator conditioning’ but I don’t have equipment to perform many of the things mentioned there. I only have a lot of space for running (sprinting) and I can maybe improvise heavy bag or medicine ball. Do you have any recommendations how to organize it?
My goal is to keep body functionality and to be fit for some sports activity with my friends (soccer, basketball…). Of course it is also good to exploit this type of training and sprinting on muscle building.
