You probably gave up after 1 month training. You will never get anywhere with your attitude. Just stop it. Go do another sport. Perhaps ping pong or croquet.
[quote]Arcane wrote:
…
In my case I’m 5’7 19 y/o male 140lbs at the moment with a very slow matabolism. But with the ability of gaining muscle like an ectomorph. One pass bulk for instance I would put on 4-5lbs of fat per pound of muscle on a clean bulk. Which is very bad.
… Right now Im on the velocity diet to get down to single digits since I refuse to bulk again unless I start out at 7%[/quote]
You didn’t say what your BF% is now but it really does not matter.
Let us assume you were already at 7% body fat and still weighed 140 pounds. That is less than 10 pounds of body fat total.
That is ridiculously low.
Assume a bodybuilder comes into a competition at 200 pounds and 5% body fat. He is carrying 10 pounds of fat at his leanest.
You want to start at his finish line?
You will never make it.
Your thinking is all wrong on the subject.
Eat food! Lots of protein. Vegetables and fruit. Have some carbs.
Do not count calories just eat. Have high protein snacks between meals.
Lift heavy in the gym. Squat, press, row, deadlift. It doesn’t matter what program, just do it. I don’t think you have been doing this otherwise you would have gained more muscle than you described.
Get some cardio in. Nothing extreme but do some.
Drop the velocity diet. That is for people with a lot of fat to lose. At 140 pounds that is not you.
[quote]Arcane wrote:
How are you guys.
I was wondering if any of you guys ever delt with a person with a body type that is both endomorph and ectomorph, such as myself (skinny arms and legs, but a fat face and stomach).
In my case I’m 5’7 19 y/o male 140lbs at the moment with a very slow matabolism. But with the ability of gaining muscle like an ectomorph. One pass bulk for instance I would put on 4-5lbs of fat per pound of muscle on a clean bulk. Which is very bad.
My diet is good, I helped two guys get huge (muscle weight) with my diets. Sadly I stayed the same.
So I was wondering if any of you guys have any advice on how to get around such opposing forces. Right now Im on the velocity diet to get down to single digits since I refuse to bulk again unless I start out at 7%[/quote]
On the off chance you aren’t a troll, lets dicus this endo, ecto body type you CLAIM to have.
From this site:http://bodybuildingpro.com/bodytypeinformation.html
The ECTOMORPH
Definitive “Hard Gainer”
Delicate Built Body
Flat Chest
Fragile
Lean
Lightly Muscled
Small Shouldered
Takes Longer to Gain Muscle
Thin
Endomorph
Soft Body
Underdeveloped Muscles
Round Physique
Weight Loss is Difficult
Gains Muscle Easily Like the Mesomorph.
Combinations of Body Types
Very often, people cannot be easily classed as one of the three main body types. Although there are some people who are purely ectomorphs, endomorphs, or mesomorphs with little or no characteristics of the other body types, very frequently, people fall into mixed categories, such as ecto mesomorphs, or endo mesomorphs, where largely, they are like the mesomoph, but with traits of the ectomorph (such as small joints or a trim waist), or traits of the endomorph (such as a tendency to gain fat easily). —
Notice they say NOTHING in the combo section about endo/ecto mix. Only endo/meso or ecto/meso.
My guess is you are skinnyfat with no muscle. This is why your face and belly are fat, and your arms are skinny. You don’t store a lot of fat on your arms.
I know how you feel. I too am fairly small and worry about gaining body fat. Currently I’m ramping up my calories and am gonna slowly try to put on weight. I’m in no hurry because I have the rest of my life to work on this. Take it slow and monitor your progress. Good luck!
What everyone is saying, some more constructively than others, is you can’t be right, yet. You must be patient. You have no innate right to a completely altered body type. Things must change
It’s basic insight, that a madman does the same thing over and over, yet expects different results. Seems like every built guy has been chubby also, then simmered down. But you need some meat to simmer down. And it won’t happen by summer
Self Pity
I never saw a wild thing sorry for tself.
A small bird will drop frozen dead from a bough without ever having felt sorry for itself
~D.H. Lawrence
If you believe you will fail, you WILL fail. Knuckle down, put in the work, you have gotten good advice, read more articles on here, if you want something you have to take it. Will it be hard, sure. But if it wasnt what would be the point. Its all about the challange. If your workout fails its b/c you failed, dont blame genetics.
When I started out I was 5’10, 115# at 6% BF. That’s no typo. Now I’m 190# at 9%. I’d like to get to 210#. Most of my gains came from a several 10-15 lb bursts when I could get my training/nutrition aligned.
Just eat like it’s your job… and lift weights like it’s your job. Focus on performance in the gym, not the scale. You won’t look like you can squat 450# and clean 275# until you can squat 450# and clean 275#.
[quote]Rhal wrote:
Screw TBT all it does is make you tired and burn calories!!! [/quote]
Actually not 
Many guys I know who have tried Sheiko (russian fullbody-program) have went from like 150 kg deadlift to 175 kg deadlift in 4 weeks. I increased my bench with 17? kg in 3 weeks with that TBT-program.
Not starting a fight, just wanna inform you that split’s have their purposes and fullbody’s have their purposes. Neither is “the ultimate”.
everyone can gain muscle. At 150 pounds you don’t have a slow metabolism. Just work harder and read as many articles on nutrition as you can.
Stop coping out. It’s not your bodytype that’s the issue. It’s your patience. Don’t worry about gaining some fat, think of the big picture, if you have a goal. Patience is a virtue.
I would love to get a hold of one of these guys, put em under hypnosis and make em do everything I said for one year. Just so so they could come back here and say “Hey, guess what? I survived through a year of training and eating like a man and I’m like bigger and stronger now… COOL!!!”
Barring actual pathological issues every damn body can make very significant physical progress. Drug free and without taking the rest of their natural lives for it to happen.
[quote]Tiribulus wrote:
I would love to get a hold of one of these guys, put em under hypnosis and make em do everything I said for one year. Just so so they could come back here and say “Hey, guess what? I survived through a year of training and eating like a man and I’m like bigger and stronger now… COOL!!!”
Barring actual pathological issues every damn body can make very significant physical progress. Drug free and without taking the rest of their natural lives for it to happen.
[/quote]
(In a hypnotic voice)
Now gaze deep into the dumbell. You are under its control. You will no longer do curls in the squat rack. You will start lifting heavy and put on weight. You will eat like a man, not a kwashiorkor plaqued ethiopian girl. On the count of 3 you will awake. 1 2 3.
Seriously give us 1 month.
1 month where you will eat over 4500 calories a day.
1 month where you will hit the gym 3-5 days a week.
1 month where you will Squat, Deadlift, Benchpress, Row, Pull-up and Dip.
1 month where you will not only do all that but do it with every bit of intensity you have.
1 month where you will think positively about where your doing and what changes, and not be scared that you start to look different.
1 month where you wont give up.
When I first starting reading this article the first thing i thought was that this guy is a troll.
Wow u spent some time on this bro. Too bad your effort is going to waste here.
A
[quote]kinein wrote:
I’ll try to be of help.
Based on everything you have said, you don’t really have much muscle. To rectify this issue, we’ll have to start with this.
eat 1.5x140lbs = finish calculation for amount of protein you should be eating ( 1.25 minimum if you want to see any gains in mass.
You can’t get worse by eating health.
Simple method :
Bake/Grill : Chicken breast (costco)
or Cans of Tuna - 1 per meal
Steam : vegetables - let’s stay with broccoli and carrots * you add more as you get used to steaming enough for 2-3 days at a time. Some yummy extra’s boil a dozen eggs at a time use that as protein snacks.
Breakfast : 2 cups of oatmeal, some milk, and 1 scoop protein powder, with some time of fruit, or simplified let’s just use a banana.
Other foods to eat scrambled eggs, salmon, sashimi.
Let’s save complex carbs for breakfast and lunch and by mid afternoon cut them out and rely on fats instead later on.
helpful links
New to T-Nation?
http://www.T-Nation.com/readTopic.do?id=817951
Are You A Beginner?
http://www.T-Nation.com/readTopic.do?id=640350
Advice From Vets for Young Bucks
http://www.T-Nation.com/readTopic.do?id=1368968
Read articles from John Berardi the “doc” about nutrition.
Read carb cycling codex by Christian Thibaudeau
Now exercise, let’s see what your current weightlifting program looks like and the poundage you are moving, do you do lower body also? Do you deadlift? Squat?
I’d recommend 3 total body workouts a week and 3 cardio sessions seperately.
Also if you want to melt off more fat, 30-45 min moderate cardio in the morning.
20-30 minute of moderate/intense cardio after those weights.
Those 3 cardio sessions are 1-3hours of whatever you can do or want to do. Just do it.
Or.
Try bodypart splits such as the push-pull.
One example :
Bicep/Tricep
Legs/Shoulders
Chest/Back
and throw in cardio in the morning or after each workout.
Or take a look at all the entry level weightlifting regiments.
You’re going to have clean your whole mentality up, toss it into the disposal. Start from scratch, determine your current ability - strength, cardio, and also take a hard look at your eating habits and protein intake.
Clean up your diet, toss out the soda, the candy, the sugar, the sweets, pour in the water, fresh vegetables, fruits, toss out the fast food, if it’s hard to do right now have 1 cheat day a week where you gorge on whatever you want.
To evaluate your strength, bring those friends, do 1-2 sets of warmup and find your 1RM ( MAX REPx1 ) for all your workouts.
Evaluate your fitness level.
Have someone time you @ 1 mile, time you @ the 40 yard dash, 100 yard dash.
How long you can jump-rope before being completely unable to coordinate yourself to do anymore.
Figure out where you truly are fitness wise. Forget the ectomorph blahblah morph nonsense because it’s holding you back. Everyone that packs enough muscle is no longer held back by these “terms”
Then set some goals and get to work.
[/quote]
[quote]Eul0gy wrote:
Seriously give us 1 month.
1 month where you will eat over 4500 calories a day.
1 month where you will hit the gym 3-5 days a week.
1 month where you will Squat, Deadlift, Benchpress, Row, Pull-up and Dip.
1 month where you will not only do all that but do it with every bit of intensity you have.
1 month where you will think positively about where your doing and what changes, and not be scared that you start to look different.
1 month where you wont give up. [/quote]
this sounds like it should be in a dramatic football locker room speech…
[quote]Amsterdam Animal wrote:
Wow u spent some time on this bro. Too bad your effort is going to waste here.
A
[/quote]
ah well, maybe someone else that is in a similar situation and needs basic re-education and knowledge will find this useful.
I don?t know what to say, really. Three minutes till the biggest battle of our professional lives all comes down to today. Now either we heal as a team or we?re gonna crumble, inch by inch, play by play, 'til we?re finished.
We?re in hell right now, gentlemen, believe me. And, we can stay here – get the shit kicked out of us – or we can fight our way back into the light. We can climb outta hell one inch at a time.
Now, I can?t do it for you. I?m too old. I look around. I see these young faces, and I think – I mean – I made every wrong choice a middle-aged man can make. I, uh, I pissed away all my money, believe it or not. I chased off anyone who?s ever loved me. And lately, I can?t even stand the face I see in the mirror.
You know, when you get old in life things get taken from you. I mean that’s…part of life. But, you only learn that when you start losing stuff. You find out life?s this game of inches. So is football. Because in either game, life or football, the margin for error is so small –
I mean one-half a step too late, or too early, and you don?t quite make it! One-half second too slow, too fast, you don?t quite catch it!
The inches we need are everywhere around us!
They?re in every break of the game, every minute, every second.
On this team, we fight for that inch! On this team, we tear ourselves and everyone else around us to pieces for that inch. WE CLAW WITH OUR FINGERNAILS FOR THAT INCH! Because we know when we add up all those inches that?s gonna make the fuckin’ difference between winning and losing! Between livin’ and dyin’!
I?ll tell you this: In any fight, it?s the guy who?s willing to die who?s gonna win that inch. And I know if I?m gonna have any life anymore, it?s because I?m still willin’ to fight and die for that inch. Because that?s what livin’ is! The six inches in front of your face!!
Now I can?t make you do it. You got to look at the guy next to you. Look into his eyes! Now I think you?re gonna see a guy who will go that inch with you. You’re gonna see a guy who will sacrifice himself for this team because he knows, when it comes down to it, you?re gonna do the same for him!
That?s a team, gentleman!
And, either we heal, now, as a team, or we will die as individuals.
That?s football guys.
That’s all it is.
Now, what are you gonna do?
-Any Given Sunday
[quote]That One Guy wrote:
this sounds like it should be in a dramatic football locker room speech…[/quote]
[quote]Arcane wrote:
I’m sorry to waste your time guys, and am sad you cannot help withh my situation. [/quote]
Your routine needs changing. You got to follow the kings advice man.
" Eat Clean, Lift Hard, Live Healthy"
Try max-ot of periodization or somrthing new dude.
“worst body type for a bodybuilder”
check out the pics in my profile:(
lol