Anchorman's Bulk Journal

[Anchorman]

Long story short, I am incredibly scrawny and it has taken a huge toll on my self esteem.

First, let me say that I am open to all constructive criticism throughout this journal.

I am 19 years old, 6'0 at 130 pounds. I feel and have experiences to prove, that people, especially girls, think "lower" of me because i am scrawny. For example, most attractive girls ( 7+ in looks) don't even pay attention to me unless i game them, and even then, the skinny factor works against me.

It so turns out that by nature, the feminine girls are not naturally attracted to scrawnyness. The only female attention i receive is from fat/unattractive/undesirable girls or highschool girls, and I just don't want to go down that road.

Basically, I want the masculinity I have always desired. I strongly believe that, for a masculine male, being skinnier than most girls his age is unacceptable. I want to gain 35+ pounds of muscle mass as a long-term goal.

When I was younger, I use to work out in the gym, but I never did the exercises right. But over time, I noticed how my body reacts to exercise/calory intake and have developed a system that works for me, for now at least. This is what it consists of, just so far as I'm starting to work out properly:

Also, if you guys have any constructive criticism on my diet/workouts, please do not be shy.

Monday: Chest and Back day
-10x2 pullups: wide grip and chin ups, as warm up
-10x2, 6x2 bench press
-10x1, 8x1, 6x1 Pulldowns, wide grip
-10x2, 8x1, 6x1 cable rows, wide and close grip
-10x2, 6x1 military press
-10x3, shrugs

2 rest days

Thursday: Legs and extremities day
-10x1, 8x1, 6x1 Deadlifts
-10x1, 8x1, 6x1 Squats
-???x3 Various ab workouts
-10x2, 6x1 Skullcrushers
-10x3 Barbell curls
-10x6 tricep extension pulldowns with various positions

3 rest days

During the rest days, I try to eat as much as possible. This is my basic meal outline:

breakfast: eggs, sausage and coffee

pre-lunch: chicken/pasta/meats

lunch: big meal with lots of protein:

post-lunch snack: yogurt, veggies

Dinner: more pasta/meat/potatoes

final meal replacement: 1 cup of protein shake, milk, peanut butter and banana: 24 cal + 12 cal + 9 cal = 46 g protein.

This is how I have been doing things so far. I have been seeing some gains but not much, since I have only worked out for three weeks up to this point.

By the summer time I want to go from 130 to at least 150 and I have three months to do it.

Wish me luck. I will be keeping this journal as much as I can.

 

[I-tallionStallion]

First off...this workout would be better
http://www.sosuave.net/forum/showthread.php?t=125444

And this is something closer to how you should eat..its easier
http://www.sosuave.net/forum/showthread.php?t=134782

Okay i'm going to make this quick, honest, and to the point.

You need to read the vault, and almost everything in it haha. Also you must learn about post workout shakes and pre workout shakes (PWO), its covered in the stickied thread called the Vault.

Your diet, while having some good ideas...is not NEARLY enough and could really be fixed up better... Your long term goal can be achieved in a year. Maybe less, maybe more. You want to gain 20 lbs of muscle in 3 months...or fat too? Some fat is fine, but I doubt you want too much fat. Btw, if its just muscle, thats a lot of muscle to gain...and i think is highly improbable.

You have Whey powder?

 

[Anchorman]

To clarify, I want to gain 20 pounds of fat and muscle together.

 

[DarthJuan]

Too fancy.
Just do heavy bench, deads and squats.
And eat, eat, eat, eat, eat.

 

[TheHoff]

its not impossible as usually beginners see the biggest gains the fastest! eat loads and take plenty of protein shakes! at least 5 scoops of protein a day

 

[Anchorman]

Today was a very excellent day at the gym. i was able to lift more than usual and after the workout, my whole body felt super pumped. this is what my lifts were today:

(weight)x(reps)

bench: 115x10, 125x6. 125x4
pulldowns: 140x6, 140x5
cable rows: 130x6
military press ???x3
deadlifts x10

I am slowly feeling my strength increasing. I also stuffed my face with every imaginable healthy source of calories. My goal is to be able to bench 135x10 in 2 weeks.

 

[eko]

u don't necessarily need to eat clean or healthy. McDonalds can be your friend. You need a dirty bulk son. eat everything in sight... those triple whoppers can come in handy. a calorie's a calorie and if you're that skinny your metabolism is thru the roof. EAT EAT EAT don't worry too much about the macros and specifics as long as u get enough protein like meat and stuff. worked for me (140 - 172 same bf, sorta dirty bulk)

And as already suggested, get a new program. Literally the only things you need to do are the compounds. check out Bill Starr's 5x5, rippetoes, or westside barbell for skinny bastards

Vary it every 6 weeks or so, with a new rep scheme or similar exercise (e.g. military press -> arnold press)

 

[I-tallionStallion]

eko - i actually differ here. If he does a decent clean bulk with 2-3 cheat meals a week, with sunday off, i see no reason why he should constantly eat bad food and then have the opposite problem a couple months from now. But i do agree, Mcdonalds is fine at the right times of the day. But if he does this right, in one year he could be looking at 165 of pure muscle (maybe less, maybe more). And if you are at 165 in muscle, you will look like you weigh in the 180s. Oh yeah and eko, i already gave him link to a wsb workout.

Anchorman - there are too many reps being done. Follow the "Where to Start" thread here that i linked you to.

What is your diet now? And be anal and tell us your protein/fat/carb/calorie amounts.

Follow the links i gave you. I have done it, and made substantial gains from it.

 

[Anchorman]

u don't necessarily need to eat clean or healthy. McDonalds can be your friend. You need a dirty bulk son. eat everything in sight... those triple whoppers can come in handy. a calorie's a calorie and if you're that skinny your metabolism is thru the roof. EAT EAT EAT don't worry too much about the macros and specifics as long as u get enough protein like meat and stuff. worked for me (140 - 172 same bf, sorta dirty bulk)

And as already suggested, get a new program. Literally the only things you need to do are the compounds. check out Bill Starr's 5x5, rippetoes, or westside barbell for skinny bastards

Vary it every 6 weeks or so, with a new rep scheme or similar exercise (e.g. military press -> arnold press)

Eating unhealthy just gives me the shiets all the time. Yeah I am doing mostly compounds to get that body growing.

 

[Quagmire911]

Stallion has pointed you in the right direction twice, I recommend you do the workout he linked to. And also the diet he linked to.

 

[eko]

eko - i actually differ here. If he does a decent clean bulk with 2-3 cheat meals a week, with sunday off, i see no reason why he should constantly eat bad food and then have the opposite problem a couple months from now. But i do agree, Mcdonalds is fine at the right times of the day. But if he does this right, in one year he could be looking at 165 of pure muscle (maybe less, maybe more). And if you are at 165 in muscle, you will look like you weigh in the 180s. Oh yeah and eko, i already gave him link to a wsb workout.

Anchorman - there are too many reps being done. Follow the "Where to Start" thread here that i linked you to.

What is your diet now? And be anal and tell us your protein/fat/carb/calorie amounts.

Follow the links i gave you. I have done it, and made substantial gains from it.

Yeah I'm not saying eat dirty all the time. I eat mostly clean... except if I need to cheat once in a while a cheeseburger won't hurt lol. for example, on car rides or if there's nothing else to eat. but yeah, i think we're on the same wavelength

But there are a lot of people out there (skinny ones) who can successfully dirty bulk and pack on some muscle faster than if they try to stay clean. So therefore I think it might actually be beneficial to go on a bit of a dirty bulk

 

[EFFORT]

Yeah I'm not saying eat dirty all the time. I eat mostly clean... except if I need to cheat once in a while a cheeseburger won't hurt lol. for example, on car rides or if there's nothing else to eat. but yeah, i think we're on the same wavelength

But there are a lot of people out there (skinny ones) who can successfully dirty bulk and pack on some muscle faster than if they try to stay clean. So therefore I think it might actually be beneficial to go on a bit of a dirty bulk

I'm a huge fan of dirty bulking for the people that need it. At 6'0 130lbs you probably qualify. I'd just follow DC style eating....eat the protein first, then stuff your face full with whatever carb (good stuff like brown rice, fruits and bad stuff like cake icecream pizza etc) until you can't eat any more. Do a carb cut off around 7pm (this can vary though) and do protein/fat meals. Fat gain can easily be controlled with a few tweaks.

 

[Anchorman]

Today, was a major dissapointment for me. 2 days after I lifted my ass off, I stepped on the scale and came at 127 pounds. WTF, i have been doing everything i know that works over the past month, and I ended up losing 3 pounds?

I am definetely not doing something right. Whether my diet isn't good enough or my workout routine totally wrong, I am going to speak to a nutritionist and find out what is wrong with me.

On the other hand, I have a new feeling in me that makes me not want to quit what I am doing. I want to prove to myself and everyone else that I am more than just a scrawny kid. I am going to do everything I can to change my bad habits into good ones, and keep trying to reach my goal.

 

[EFFORT]

Today, was a major dissapointment for me. 2 days after I lifted my ass off, I stepped on the scale and came at 127 pounds. WTF, i have been doing everything i know that works over the past month, and I ended up losing 3 pounds?

I am definetely not doing something right. Whether my diet isn't good enough or my workout routine totally wrong, I am going to speak to a nutritionist and find out what is wrong with me.

On the other hand, I have a new feeling in me that makes me not want to quit what I am doing. I want to prove to myself and everyone else that I am more than just a scrawny kid. I am going to do everything I can to change my bad habits into good ones, and keep trying to reach my goal.

Just start with the "where to start thread" and post up your diet here in detail so we can fix it. Your not a special case, no need to see a nutritionist there not going to help you in the least bit unless they have some powerlifting/bodybuilding background. Use that money for food instead.

 

[Quagmire911]

First off...this workout would be better
http://www.sosuave.net/forum/showthread.php?t=125444

And this is something closer to how you should eat..its easier
http://www.sosuave.net/forum/showthread.php?t=134782

Okay i'm going to make this quick, honest, and to the point.

You need to read the vault, and almost everything in it haha. Also you must learn about post workout shakes and pre workout shakes (PWO), its covered in the stickied thread called the Vault.

Your diet, while having some good ideas...is not NEARLY enough and could really be fixed up better... Your long term goal can be achieved in a year. Maybe less, maybe more. You want to gain 20 lbs of muscle in 3 months...or fat too? Some fat is fine, but I doubt you want too much fat. Btw, if its just muscle, thats a lot of muscle to gain...and i think is highly improbable.

You have Whey powder?

READ, READ, READ, READ, READ..............

Then apply.

 

[Anchorman]

So I re-designed my routine in hopes of getting better results. Today was the first day of it, and I feel very tired already. This is what the new routine is going to be, roughly:

(reps)x(sets)


DAY1: Chest and Triceps

1x10, 2x6 bench press
2x6 chest dumbell presses
2x6 decline bench
2x10 dumbell flies
2x6 tricep extensions

1 day rest

DAY2: Back and Biceps

1x10 wide grip pullups
2x6 cable pulldowns
2x6 cable rows
2x6 shrugs
2x6 barbell curls
3x10 dumbell curls

1 day rest

DAY 3: Legs, Abs, Shoulders

2x10 leg presses
2x6 deadlifts
2x6 squats
1x10, 2x6 military press
3x10 abs

2 rest days

Also, I am going to start supplementing with the gainer shakes that have about 1000 calories and 50 grams of protein in one serving. I am going to take 1-2 of those in addition to my 5-6 daily meals. My old routine just wasn't working for me anymore, I probably got too used to it. We'll see how this goes, I will post tuesday's results when I go lift.

Also, no more smoking, at least NEVER on the days that I lift.

 

[Quagmire911]

Whoa. You are a tool.

Good luck...

 

[Anchorman]

Whoa. You are a tool.

Good luck...

lool stop posting in my thread please

 

[Tao walker 2005]

fcuk dude... too many excercises (no wonder you're losing weight)
like DarthJuan said - just stick to squats + deadlifts for your lower body and bench press/shoulder press + barbell row for your upper body

 

[Quiksilver]

DAY 3: Legs, Abs, Shoulders

2x10 leg presses
2x6 deadlifts
2x6 squats
1x10, 2x6 military press
3x10 abs

Why are deadlifts on Leg day?