Hack Squat at home.. worth my time?

[Fortress Maximus]

Little low on funds at the moment and can’t afford a gym membership. I have a 7ft Olympic bar, 255pounds in weights, pull up bar, and bench press.

Most big movements I can do, but obviously I can’t squat. For the time being I’ve been doing Barbell Hack Squats.

Is it even worth the energy doing the Hack Squats? How much growth am I possible losing by subbing the Full with the Hack?

 

[EFFORT]

How much growth am I possible losing by subbing the Full with the Hack?

None if any. The real question you should be asking yourself is how much growth am I losing by having an imperfect diet.

 

[Fortress Maximus]

Diet is pretty good. Skinny guy trying to put on muscle.

3258cals, 238protein, 320carbs, 113fat, 39.5 fiber yesterday for example.

Chicken Breast, red meat, whey, eggs, pasta, green beans, kidney beans, green apples, flax seed oil.. some of whats on my daily menu

 

[EFFORT]

Diet is pretty good. Skinny guy trying to put on muscle.

3258cals, 238protein, 320carbs, 113fat, 39.5 fiber yesterday for example.

Chicken Breast, red meat, whey, eggs, pasta, green beans, kidney beans, green apples, flax seed oil.. some of whats on my daily menu

How much do you weigh? Post up the whole diet.

 

[Fortress Maximus]

Effort, been gone for a bit, but would still like your thoughts. This is a typical day from the numbers I posted recently. I'm 6'2" 165

Meal 1. 4 eggs, 3 slices of wheat bread, 1 green apple

Meal 2. 1 and 3/4 scoops of whey, 1 and 1/2 tbs of flaxseed oil, cup of fruit, 1 tbs of heavy cream, 1 green apple

Meal 3. 5 or 6oz chicken, 2/3 cup of peas, 6oz of whole grain pasta

Meal 4. 5 or 6oz chicken, 2/3 cup of peas

Meal 5. 4 eggs, 3 slices of wheat bread

Meal 6. 1 scoop of whey, 2tbs of flax seed oil


I've been taking calcium and vitamin c pills, as well glutamine and creatine. Drinking TONS of water and sleeping at least 8 hours a night. I don't always eat chicken either, mix it up with red meat and turkey.

ALWAYS lifting heavy. Bench, Hack Squat, Pull-Ups, Chin-Ups, Stiff Leg Deads, Shoulder Press, Dips, Rows..

 

[EFFORT]

Effort, been gone for a bit, but would still like your thoughts. This is a typical day from the numbers I posted recently. I'm 6'2" 165

Meal 1. 4 eggs, 3 slices of wheat bread, 1 green apple

Meal 2. 1 and 3/4 scoops of whey, 1 and 1/2 tbs of flaxseed oil, cup of fruit, 1 tbs of heavy cream, 1 green apple

Meal 3. 5 or 6oz chicken, 2/3 cup of peas, 6oz of whole grain pasta

Meal 4. 5 or 6oz chicken, 2/3 cup of peas

Meal 5. 4 eggs, 3 slices of wheat bread

Meal 6. 1 scoop of whey, 2tbs of flax seed oil


I've been taking calcium and vitamin c pills, as well glutamine and creatine. Drinking TONS of water and sleeping at least 8 hours a night. I don't always eat chicken either, mix it up with red meat and turkey.

ALWAYS lifting heavy. Bench, Hack Squat, Pull-Ups, Chin-Ups, Stiff Leg Deads, Shoulder Press, Dips, Rows..

Try this out for a week and see where you are

Meal 1. 4.5oz fish or chicken, 4.5oz Oats (blend with water, splenda and cinnamon)

Meal 2. 4.5oz fish or chicken ,4.5oz Oats (blend with water, splenda and cinnamon) move this meal to directly after your workout on workout days

Meal 3. 5.5oz Chicken/Fish,veggies, 4.5oz Brown Rice

Meal 4. 5.5oz Chicken/Fish ,veggies, 4.5oz Brown Rice

Meal 5. 6.5oz Beef +Veggies , 1oz natty peanut butter (splenda for flavor)

Meal 6. 6oz Tuna or Chicken 1 table spoon extra virgin olive oil, 3fish oil pills 1000mg

 

[Colossus]

None if any. The real question you should be asking yourself is how much growth am I losing by having an imperfect diet.

Very true.

As far as the hack squats, it's better than no squats. You could also do Jefferson squats (old school), or Zercher squats.

 

[Colossus]

Effort, been gone for a bit, but would still like your thoughts. This is a typical day from the numbers I posted recently. I'm 6'2" 165

Meal 1. 4 eggs, 3 slices of wheat bread, 1 green apple

Meal 2. 1 and 3/4 scoops of whey, 1 and 1/2 tbs of flaxseed oil, cup of fruit, 1 tbs of heavy cream, 1 green apple

Meal 3. 5 or 6oz chicken, 2/3 cup of peas, 6oz of whole grain pasta

Meal 4. 5 or 6oz chicken, 2/3 cup of peas

Meal 5. 4 eggs, 3 slices of wheat bread

Meal 6. 1 scoop of whey, 2tbs of flax seed oil


I've been taking calcium and vitamin c pills, as well glutamine and creatine. Drinking TONS of water and sleeping at least 8 hours a night. I don't always eat chicken either, mix it up with red meat and turkey.

ALWAYS lifting heavy. Bench, Hack Squat, Pull-Ups, Chin-Ups, Stiff Leg Deads, Shoulder Press, Dips, Rows..

This is a really clean diet, but if your are a skinny guy trying to get big, you need to EAT big. Dont be afraid of some fat and carbs man. Cheeseburgers, homemade burritos, pasta + ground beef, yogurt, and GAINER protein powders. Yes, you can make your own gainers too.

I'm not a diet guru, but your diet looks more like a bodybuilder's cutting diet and not something you would employ to get BIG. Gaining exclusively lean mass is a daydream. You are going to have to put on some bulk----i.e. fat, glycogen, and water. That doesnt mean eat like total sh!t, but you arent going to get up to 200+ lbs eating chicken breast and rice all day.

An example of what I would eat for gaining size:

Meal 1: 5 eggs and 2 cups hash browns cooked in olive oil. Add cheese if you like. Juice and 1 liter water.

Meal 2. 2 turkey and cheese sandwiches on 12-grain bread with generous fixings, an apple, and 3 scoops of whey + water to drink.

Meal 3: 600+ cal gainer shake (oats, protein blend, PB, couple eggs, little ice cream, and almond milk)

Training

Meal 4: 3 scoops whey and and orange or other fruit

Meal 5: 3 homemade beef and bean burritos with salsa, and a handful of raw green beans. Water to drink.

Meal 6: Some cookies (yes COOKIES!) and a gainer shake (500 cals), fish oils and any other supps you take.

 

[Fortress Maximus]

melvillebutler, you’re a genius. Really man, you’re a once in a generation talent.

EFFORT and Colossus, I’ve upped my flax seed oil in take, added peanut butter, increased my beef and chicken sizes. I even added some cookies too. I’m feeling a little better over the last 5 days. I’m curious about trying the gainer shakes too.

It’s only been 2 and half weeks and I’m lifting more weight every week. I see some muscle gain in the mirror, but not much of an increase in weight. Maybe I’m being over critical. I’m open to any comments or suggestions.