Hey all...I'll jump straight to the point. I'm real skinny...I mean REALLY. I'm looking for that superhero look. You know, big arms, huge veiny forearms, wide back, barrel chest, bulldog neck, tree trunk legs and fillet calves all while trying to keep bodyfat low and keep that six-pack. Now I'm not into any competitive sports so I don't have a season to worry about or plan my programming into seasons. Any great products or resources on nutrition and training so I can get to help me with those goals? Thanks again
If you are looking to add size I can suggest "Scrawny to Brawny" by Mike Mejia and John Berardi. It has a full workout and eating plan.
Also, check out "New Rules of Lifting' by Lou Shuler and Alwyn Cosgrove. The Hypertrophy workouts are a good source and there is also a nutrition section to help you out.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Mahler's suggestions are very good. However, I'd top that and suggest Mark Rippetoe's Starting Strength. It is a great print source of properly performing the basic lifts and using them to add size and strength. Even more experienced lifters can benefit from it. I'm a small older guy, and I surely added some muscle over the first two months I worked with it; I just ate too much for me, and added fat, so then I had to work to trim that off for a bit. Most importantly, the book really helped me to understand and more properly perform the basic lifts, and to better understand weight training programming.
What's you training experinece/age? What have you done/been doing? However, unless you have been lifting heavier with basic lifts, it doesn't matter; the book will be very good for you. Plus, you can email Mark or dialogue with him and others at the Strengthmill forum.
Well, I've looked into it and I think Rippetoe's way would be good. 'Cuz what's the point in looking big and great without actually putting it to use?!
As for nutrition, I'm confused between Precision Nutrition and Girth Control...
It might help to also know where you're starting. What's your current weight/height?
IMHO, worrying about which diet to use is less important than just making sure to eat a lot of mostly clean food. Start simple...add snacking on nuts during the day and protein shake in the morning with breakfast (you are eating breakfast?! right?!). Have a shake post workout. For dinner make sure to get a second serving of whatever meat you ate and the veggie of the night. Once you get that down you can start adding more food if you're still not gaining weight. Most skinny guys think they eat a ton, when in fact they are typically eating less than the anorexic super model
I'm 6'1" and it took me years to figure out how to gain weight since I didn't have all the easily accessible information like we have today. Once I figured out the secret of just eating more I went from 160->200 fairly quickly in weight gain terms.
__________________
"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
Well, I'm leaning more towards PN because a lot of people consider it flexible to your goals. You can tweak whether you want to gain muscle or lose fat or maintain or whatever your goals may be...I also like Dr. Berardi's work.
As for recipes, I can cook most of stuff outta cookbooks. What do you think if I substitute some of the crappy ingredients with more healthy options??
You never mentioned what your current height/weight is.
Also, to put on alot of size you are going to have to learn to eat eat eat, not just when you feel hungry either. You will need to forget about the fear of putting on fat. You won't be able to put on 50-60 pounds without putting on any fat, it doesnt really work that way. You can stay relatively lean while putting on weight, but don't get scared and stop eating the second your abs become slightly less visable.
If you want to gain muscle, just eat tons of meats, nuts, dairy, fruits, pastas, grains.. pretty much anything goes. If you feel the need to track, just track total cals of what you are eating.
Take it from someone whos gone from a fat ~165 to a leaner 230lbs today (been as high as 250, but to fat for me), the most important thing is consistency. Each enough food everyday to grow, dont slack in workouts, and get enough rest everyday. Its a slow process.
Alright. I'm currently 5'8 and 120 lbs.
I've hammered down the idea of eat a lot and lift heavy. One more thing, any ideas on how to implement conditioning?
The above is a semi-rant I posted a couple of weeks ago.
To some it up, I languished for years working out w/o gaining weight. In the past few years I've put on roughly 60 pounds, and still want more. I know where you're coming from.
So, eat. Track how much you eat to make sure you are eating a lot. A lot. Your appetite, if you're truly skinny and unable to gain, will prevent you from upping your calories quickly. Just keep adding calories like you add weight to the bar, then your appetite will go up.
Be patient. Even if it takes a couple of years, in a couple of years you'll be glad you perservered.
Like an earlier poster said, don't be afraid of fat. If you TRULY have a hard time gaining any weight at all, you won't really put on much fat.
Lift heavy stuff in relatively low rep ranges. Squats and deads, benches and rows.
Good luck, I always pull for the skinny guys.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
I would also suggest to track your calories for a while. Do it for a week or two just to get an idea of how many calories you are eating. If you still arent gaining, then just make sure you add to the calories.
I just want to echo what the others have been saying. You may think you are eating a lot, but trying adding up a typical days total calories and see how much you are really eating. Keep in mind that you are going to be following a good training program, so not only will you need to eat more to cover the extra energy expended from the workouts, but more and more to have those extra calories to build some muscle.
I would try and create a sleep schedule too. A lot of people slack on this, end up sleeping 5 hours one day, catching up a different day, stay out all night on the weekends, etc. If you create something like a plan for your recovery it will help a lot.
Also, if possible, see if you can find a more meaningful goal then "i want to look like a superhero". I'm not saying that isn't possible, but if your goal is superficial like that it can be easy to give up. It might take some time to find some meaning behind working out, eating right, etc., especially when so many other people don't. That's why forums like this are so great! Just something to think about.
Also, if possible, see if you can find a more meaningful goal then "i want to look like a superhero". I'm not saying that isn't possible, but if your goal is superficial like that it can be easy to give up. It might take some time to find some meaning behind working out, eating right, etc., especially when so many other people don't. That's why forums like this are so great! Just something to think about.
Eric took the words right outta my fingers with this paragraph.
I'm curious, how old are you? That may sound condescending but it's not, I'm simply curious before I can offer any advice.
Eric took the words right outta my fingers with this paragraph.
I'm curious, how old are you? That may sound condescending but it's not, I'm simply curious before I can offer any advice.
Suggestions?!
Linear Mode
