Where I'm Coming From.

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey everyone. I just found this site and good thing I did.

I’m yet another newbie and hardgainer, but I am committed to my current lifestyle of working out and am about to become a regular here, so I thought I’d start a post and give you my info so you understand where I’m coming from and can hopefully help educate me and help me stay committed.

To give you an idea, I’m 25, 5’5" and 123lbs. I have never in my life been an active person, never played sports other than the occasional bball game, and never used to work out.

I’ve always been the “skinny guy” and it never used to bug me much growing up until about a year and a half ago when my girlfriend at the time put on my jeans and shirt, and they fit her perfectly!!

Her small, playful crack about “see how perfect we are… we’re even the exact same size”, pushed me over the edge about my size and got me serious about gaining some mass!! I’m the same size as this petite woman?! Embarrassing!

I grabbed a few books to prepare my mind for my new regime and to know how to start properly.

So, I ended up joining the gym last April and had a program created for me by one of the trainers there. As a beginner with strong desire, I was highly motivated to stay consistent with my routine, but did get discouraged that I was starting with such low weights (right beside the big guys) and even had trouble with them! I felt like a wimp!

Being in business for myself, I used my overbearing workload as an excuse to not go to the gym after only about 7 weeks of training. I got my act together and started back again after my inexcusable 3 month break. Starting back at scratch felt discouraging again, but I would not allow myself to make excuses or feel bad. I committed my mind to my own self-inflicted bootcamp.

Now, I’ve remained consistent in the gym, have updated my workout regime, and am learning to eat more. I’m FINALLY beginning to see SOME results and although I still remain the same weight at 123lbs, my arms and chest have increased (minimally, but visibly).

Because of my schedule, I go to the gym every Tuesday, Wednesday and Thursday. I do the same workout on Tuesday and Thursday, and another on Wednesday.

I’m having a difficult time adapting a diet schedule (weight gain diet) and sleep (I normally sleep only 4 hours a night) into my lifestyle.

Anyhow, I wanted to start with this initial introduction to lay the grounds of where I’m coming from and where I am. I will begin to posts about my questions.

I know things take time and am willing to be patient. My 3 current goals are:

  • Go sleeveless for summer 2007
  • Weigh in at 135lbs by next New Years
  • Go shirtless for summer 2008

With help from you guys, I hope to finally begin to gain weight, shape up and see some changes!

P.S. Sorry for the long post

2

You’d blow over in a strong breeze wouldn’t ya…just kidding…:wink:
Straight to the point…
4 hours sleep a night? Not enough.
The body heals best when at rest. 6 minimum…
Training Tuesday, Wednesday, Thursday? Is that REALLY the only time you can do a 1hr workout? REALLY? REALLY? If this means anything to you at all, you WILL make time for a better schedule.
Compound lifts.
Eat ALOT.
Based on your age, weight, height and BMR you’ll need about 2380cals a day to gain.
Attempt to make progress in some form or another every workout. Extra rep, extra set, extra weight…
Change something about your program every 4 weeks depending on progress.
Stay consistent.
And…
Stop sharing your wardrobe…

3

First of all, welcome to the site!
A good attitude is always good to have. Don’t bother with the big guys; we all start somewhere.

Post your program and a normal day’s diet so we can see if theres anything to improve on. One thing though, you will need to make more time for sleep though. 4 hours is way too short, even for an inactive person.

As for your goals, 123 to 135lb shouldn’t be difficult to achieve. You’ll see great newbie gains once everything is in check. I’d shoot for 150lb.
Good luck!

4

Good to here that you’re committed now. Good that you’ve found this site. For training you could try ABBH by Chad Waterbury. Read all articles by John Berardi on nurition. Sleep is really important, 8 hours is the suggested time per night and you should have one day of 9-11 hours. Try and fit that in.

As the guy said above me Tuesday/wed/thurs isn’t a very good timetable to lift. You should try full body, meaning you’d need around 48 hrs of rest. U can’t spare an hour for mon/wed/fri? Good luck with your progress.

5

Thanks for the welcome and the quick replies guys!

I agree that I need to improve my sleep habits. I’ve always been a night owl and got used to sleeping around 3-4 am and getting up by 7. If gaining means anything to me I will make the right changes in my schedule, habits and diet. If I was able to quit smoking when I joined the gym last April, I should definitely have the willpower to make these changes.

stockzy - I’ve been increasing something about my workout every week for 2 months now. Namely in my chest exercises and I’ve noticed changes quicker.

Good one about the wardrobe. I did something even better… I got rid of her and grabbed some weights so it doesn’t happen again! haha

C-Bonics - I will post my program on Tuesday when I get it from my file at the gym. I know most of it, but I would sound like I’m rambling when trying to explain each workout. I’ll grab my file and list the actual names to make it far more simpler.

I was originally shooting for 145lbs, but I’ve been told it was unrealistic and over 10lbs in 1 year is unhealthy. I never really wanted to accept this answer (I have a problem being told that I “CAN’T” do something). If 150lbs by next January is feasible, I AM ON IT!

SdotCarter - I began reading John Berardi’s articles earlier tonight when I found the link on this site. I’ll swing by Chapters to check out ABBH. I have an eBook titled “The Secrets to Gaining Muscle Mass - Fast” from Anthony Ellis, who’s supposed to be an “expert” on hardgainers. Have you or has anybody heard of it/him and what’s your opinion? Do a google search on his name and you’ll see his site.

Well if I’m going to begin with this new sleep schedule, there’s no better time to start than the present. Hopefully this is the last 5am bedtime I will see in a loonng time.

Thanks again guys!

6

[quote]514Mann wrote:
I was originally shooting for 145lbs, but I’ve been told it was unrealistic and over 10lbs in 1 year is unhealthy. I never really wanted to accept this answer (I have a problem being told that I “CAN’T” do something). If 150lbs by next January is feasible, I AM ON IT!
Thanks again guys![/quote]

I hope it wasn’t your trainer that made this statement, if it was I personally would see this as a sign of a lack of results with his/her clients and themselves (I wouldn’t be able to respect someone who would say that).

27 lbs (scale weight) in a year is definitely feasible especially for someone who is just starting out. I used to consider myself a hardgainer but it turns out that I was just wasn’t eating correctly. Since I’ve started bulking (Dec 06), making sure I eat a lot of fruit and veg and practically grazing all day long I’ve put on 17 lbs (scale weight) already (still a long way to go mind you).

One thing I found useful personally is that I keep a food log but I stopped counting calories macronutrient breakdowns etc. Once you know the basics of nutrition you know what’s good for you and what isn’t and you can just concentrate on eating, being anal about the stats of my diet wasn’t very effective. If I’m not gaining weight I eat more, no formulas just more food.

And finally, the feeling of inadequacy in the gym, a feeling I know well. When I started I was disgusted with my performance, but as time went on I realised the only person I should be competing with was myself. I am no longer disgusted with my performance and I’ve come a long way.

When you stop looking at others, concentrate on yourself and make steady improvements you’ll find that one day you’ll look around to see that some of the people you envied originally are now envious of you (not that this should be your driving force).

Stick with it and you’ll do just fine.

7
  1. Hardgainer = someone who has not learned to eat enough.

Eat 3 or 4 more meals than you currently do. Meals, not snacks. If you are afraid of getting fat, eat anyway and stop AFTER you’re fat. Then lose the fat if you choose.

  1. Only compound movements. All your focus should be on the big three: squat, deadlift, bench.

Take note of the order. Don’t waste your time, energy, and drive on isolation exercises.

  1. Look at your workout and food log daily, not the mirror.

  2. Experience will tell you what works. Your goal should be to get some. When you reach your goal you won’t have to be shirtless for people to notice.

8

You’ll be fine as long as you’re willing to work at it. You have to be patient.

Read stuff from this site as often as you can. Eat a lot of meat, fruit, and veggies. Get as much sleep as you can. Be consistent and like the guy above me said stick to the compounds.

Don’t be discouraged, everyone starts somewhere.

9

Dont be discouraged man. Just a year ago i was like 130s lb soaking wet. Just train hard and eat a lot. If you arent gaining eat more until you do. Its gonna be that simple.

10

[quote]514Mann wrote:

I was originally shooting for 145lbs, but I’ve been told it was unrealistic and over 10lbs in 1 year is unhealthy. I never really wanted to accept this answer (I have a problem being told that I “CAN’T” do something). If 150lbs by next January is feasible, I AM ON IT!
[/quote]

I’ve been working out for a solid three months; eating well and lifting 4 days a week. Only a month of it has been at a gym where I’ve had access to good equipment. I’ve gained a little over 10 pounds so far. Granted those are beginner’s gains and a bit of it is fat. I weigh around 156 lbs now and I want to hit at least 190 lbs by this time next year.

I’m sure if you treat yourself correctly and stick with it you’ll suprise yourself.

11

[quote]514Mann wrote:
about a year and a half ago when my girlfriend at the time put on my jeans and shirt, and they fit her perfectly!!

[/quote]

Wow. Bummer dude. Okay, you can be saved. Nothing wrong with being 5’5" – its the 123 that needs work. Good advice already given: Eat big and lift big concentrating on benches, deads, and squats. And for fuck’s sake aim higher that gaining twelve pounds for the whole year. No reason you can’t be pushing a lean 150 by year’s end.
Forget the wrist curls and tricep kickbacks. And I’d better not see you doing cable side leg raises with a fuzzy ankle cuff or I’m gonna call you on it in public.

Good luck noob.

12

Thanks for all the great input!

Even though it’s just been 2 days, I have made some necessary changes in my sleep and diet schedule and am now beginning to keep a daily food log as well.

If my Tuesday/Wednesday/Thursday workout schedule isn’t sufficient, should I add Mondays to it as well to make it 4 days?

I’ll post my actual workout schedule tonight.

13

I’ve put on a fairly clean kilogram/month in the last 5 months, and I find that buying a blender was a big help. Just having one big, calorie filled drink (don’t put junk in it though) to supplement your current diet will help you.

-Cloth

14

Hey guys. Sorry it took me so long to reply with my schedule. I’ve wanted to post every night to get the right advice. Anyways, here we go…

Currently, I work out 3 days a week; Tuesday, Wednesday and Thursday. As suggested on this thread, I am more than willing to add an additional day to my current regime.

I have 2 workout programs which in which I do Day 1 on Tues and Thurs and Day 2 on Wed.

Here they are:

DAY ONE

Bench Press (free weights)
Reps: 7 to 9
Sets: 3

Pec Dec
Reps: 7 to 9
Sets: 2

Dumbbell Shrugs
Reps: 10 to 12
Sets: 2

One Arm Dumbbell Row
Reps: 7 to 9
Sets: 3

Lat Bar Pulldown
Reps: 7 to 9
Sets: 2

DAY TWO

Barbell Curls
Reps: 7 to 9
Sets: 5

Supinated Tricep Pushdowns
Reps: 7 to 9
Sets: 4

Leg Press
Reps: 7 to 9
Sets: 4

Hamstring Curls
Reps: 7 to 9
Sets: 4

I briefly mentioned switching to compound exercises to one of the guys at the gym who is also a hardgainer like myself and he told me not to switch yet because he doesn’t think I’m ready for it. His reasoning was because he got a neck injury in the summer from free weight squats.

I understand his concern, but like I mentioned earlier, I have a difficult time accepting the word “no” or being told that I can’t do something, so I wanted to consult some of you here first.

Also, the gym has a rack bar I can use for squats.

I’ve improved my diet, and am still working on improving my sleep. I’m in bed earlier, but my body is not yet used to sleeping early, so I’m in the adjustment stage for that right now.

I’m thinking of switching to the regime in “The Secrets of Gaining Muscle Mass - Fast” by Anthony Ellis. I’ve read it over a few times and compared it to everything else I’ve been reading, so it seems pretty legit. Any other hardgainers go this route, and if so, please share your experiences.

I’m off to buy my protein powder right now, but please let me know what you think and what suggestions you may have.

15

I have limited experience (only about a year and a half) but being a hard gainer myself, I thought I would share some stuff that I feel helped me.

I think when people question your tue-wed-thu schedule they don’t necessarily mean just add another day. Would it be possible to have a rest day between workout days? Say tue, thu, sat? You’ll grow while resting, not while lifting.

On the days you don`t lift you’ll be working out your jaw muscles from all the quality food you are going to be ingesting.
The guy at your gym who does not think you are ready for compound movements will look the same a year from now. Ignore him.

Start light, with a weight you feel comfortable with, allowing you to perform the exercise with perfect form. Ask a trainer to teach you the form.

Personally, I think that when you are a beginner, using the smith machine for squats and bench press is a good way to get your body prepared for the free weights. Plus, you can bench way more weight 'cause you don’t need to stabilize anything.

That said, it should not be used to replace the same movement using free weights (with less weight) and it should be dropped all together when you consider you no longer need the help of the machine to increase the load.

I agree with others: You should aim for a higher goal. Perhaps you can set yourself smaller goals for shorter amounts of time. For instance, 5-7 pounds in 3 months.

When you notice it has been some time since you made any progress, it is time to change around your routine. Do not stop doing compound movements, just perform variations of them.
Don’t get discouraged if at some point you reach a plateau. Identify the problem, make the necessary corrections and keep on going.
Do not let eagerness put you in the path of injury.

Be patient and listen to your body. I learned the hard way.
Taking a week off from the gym every, say, 8-10 weeks is not a bad idea.

Take pride on your determination and do not quit untill you reach your goals.
Again, I am not an expert. Others here are far more experienced and have more knowledge. These tips worked for me though.
Good luck.

16

[quote]IQ wrote:
27 lbs (scale weight) in a year is definitely feasible especially for someone who is just starting out. I used to consider myself a hardgainer but it turns out that I was just wasn’t eating correctly. Since I’ve started bulking (Dec 06), making sure I eat a lot of fruit and veg and practically grazing all day long I’ve put on 17 lbs (scale weight) already (still a long way to go mind you).[/quote]
Just to offer one more bit of encouragement - I was skinnier than the original poster when I started lifting and eating more in November. I gained 2 1/2 kilos in six weeks. Then I started eating six-seven times a day and doing the same workout and have gained five kilos in four weeks without getting visibly fatter. This is after not putting on ANY weight in ten years.

It REALLY helped to stop thinking of myself as “someone who has a hard time putting on weight” and thinking instead of “someone who has to eat a lot to put on weight”.

Best of luck!