skinny guy journal

[pimpfromdayone]

Thanks for the replies. I am actually really confident regardless of being skinny. I know there are skinner guys out there and I should be thankful myself, but I also remember I didn't even hit 100 lbs until highschool due in part to a "bone growth delay" and just being even skinnier than I am now (yeah I was a toothpick). I am expected to be 5'9" by the time I am completely done growing (yes, even at this age) so that is the reason I am laying off the weights for a while, or at least not going full throttle on them, especially the leg exercises like squats. Like I said, I don't eat enough really to make me much bigger, I feel like I get bare minimum calorie intake as it is, and that is from fast food much of the time, so I don't have the diet it takes. Sorry I don't have a pic right now. But I am going to get back into working out and trying to better my diet at the same time.
Right now my goal is to just make myself a little less skinny and make my chest bigger.... My target is 140-150 lbs, which I think with a good diet (which I lack, lol) I could get it. I do have kinda a small head so I don't want to get overly muscular and look silly, I just want to look average. I have skinny wrists and ankles, and my waist is small because I wear size 30 pants and they just hang on my hips. You said you have whey that you eat? Does that help a lot, and where do you get it? Also, I heard it is good to eat around 6 little meals a day instead of 3 big ones. I have never eaten big breakfasts because I don't have time for them on school days and stuff and even if I did, I still wouldn't be able to eat a lot. I usually have 2 big meals a day, lunch and dinner, and I eat a LOT then, when I can of course. It's hard since I can't cook well, hehe, so I usually eat fast food or at restaurants. Now that I have told you all this, please feel free to offer some constructive criticism.

 

[semag]

1.5 scoops whey
2 eggs
8oz milk
______
blend it up = 460 Calories, 56 g protein, 23 g carbs, 16g fat

Total time... 2 minutes.

in water instead of milk...

356 cals, 45 g protein, 7 g carbs, 12 g fat.

 

[pimpfromdayone]

Uh, sounds appetizing....no seriously, I don't know if I could handle it, I have a poor tolerance for bad food, esp. if it has raw eggs in it and I must eat/drink it repeatedly. How about you show me the website that sells some of this stuff so I can see if there are any good flavors I would like, hehe... thanks.

 

[Lifeforce]

No man, the pic is for you so you can see the change you have made when you hit 150 lbs.

Squats won't stop you from growing, that's a myth which doesn't seem to get away.

Whey is a good supplement to use. It will help you get enough protein into your diet. I don't know where to get it except in sweden but I would go for chocolate or chocolate-mint flavour. Those are the tastiest choices.

 

[gav]

back, triceps and biceps
weight: 69kg

deads
70kg * 12
80kg * 11
90kg * 9

chinups (wide grip forward)
10reps
8reps
6reps

seated rows (machine)
75kg * 12
75kg * 12

overhead cable presses
90lbs * 11
80lbs * 10
80lbs * 10

cable pushdowns
80lbs * 10
80lbs * 10
70lbs * 12

overhead db one arm exts
10kg * 10

cable curls
80lbs * 8
70lbs * 7
70lbs * 7

db hammers
16kg * 8

machine hammers
34kg * 6
absolute bicep failure

i reckon doing all these high rep sets has really shaped my body well. anyways, next week i'll be back to my usual low rep sets and hopefully i'll be able to eat more food. Just now, i can barely eat one dinner, never mind 7.

 

[Warboss Alex]

Protein, protein, protein, protein, protein.

If whey's too expensive then roadkill is oft in plentiful supply ..

 

[pimpfromdayone]

Yeah for real man, some people barely have time to eat 3 meals a day, let alone 6+. As far as reps and sets, I follow the advice of: http://www.exrx.net/ which says that fewer reps with higher weight is better than higher reps with lower weight... and it says you should aim for 8-10 reps with a certain weight and then once you reach that, add more weight, and repeat process. I aim for 10 myself, just because I feel I will not have proper form if I try to move up too early, and on top of that I don't have a spotter, hehe, except for when I want to try to max out I get someone to help. As far as sets, that site recommends 2 sets for each exercise, so you should do two sets with high weight, low reps. Many bodybuilders think you need to spend like 2 hours doing the same exercises, but the key is to stimulate muscle growth, not work too much towards muscular endurance, which are two different things. Most people do 3 sets, which is ok, and some people actually only do 1 set with REALLY high weight, which again, is ok, but most people wouldn't feel like they did anything with 1 set, so 2 is really the best number, and again, use high weight. Then, I do a maximum of 2 exercises per target muscle, like I might do an incline bench and flat bench the same day. You don't need to spend all day in the gym... you really only should take about an hour each session. I know a kid who does like every single machine and free weight exercise and does high reps and works out for at least 2 hours a day... needless to say he isn't getting the results he could in the two years he has been doing it. As for the actual exercises, I do mainly the "compound" ones which make use of more than one muscle at a time, as opposed to isolated ones. The big 4 as I recall: Bench press, squats, deadlift, military press. It is most efficient to do these compound exercises primarily, because they make for an entire body workout. I don't do the squats because again, I feel my chest is the part out of proportion, but I do understand they are important. On another note, since my calorie intake was a bit low for doing big workouts, I decided not to "waste" my crucial energy on it, when it might need to be used for growing. In that 2 months time I just decided to make the chest the major focus.

 

[Warboss Alex]

Yeah for real man, some people barely have time to eat 3 meals a day, let alone 6+.

They can make time. How badly do they want this? It's not difficult, just prepare meals in advance and/or have liquid meals too.

'No time' is not an excuse.

 

[pimpfromdayone]

Yeah man that is why I was asking about whey..... because when school starts back up again, there won't be any time, no excuse. I want it but I would like substitutes like whey/shakes that make it easier on me.

 

[Warboss Alex]

You have breaks at school - make a couple of whey shakes with ground oatmeal (pro/carb) or olive oil (pro/fat) to eat in these, along with some fruit or something.

Really, it's not that difficult .. and you'll look cool knocking back protein drinks rather than Pepsi.

If you do have to have these 2-3 liquid meals, make sure your other meals are solid food!

 

[pimpfromdayone]

Not sure about it making me look cool... in fact I think it makes you look like a dumbass, but like I care what others think.

 

[gav]

that's it, i'm seeing a doctor 2moro. i just had a fvcking hard leg session, came out of the gym, ate two pieces of chicken and spewed all over the place. 4 times i've been sick in the last week. at first i thought it might have been a little desperation or something mental like that, but i was totally pumped up to eat that ****ing chicken.

anyone got any advice about what to do if you can't keep lots of food down at once?
ta

legs
weight: 68-69kg

squats
60kg * 8 ATTG
70kg * 6 ATTG
70kg * 6 ATTG
70kg * 5 ATTG

stiff leg deads
60kg * 8
60kg * 8
60kg * 8

leg extensions (machine)
60kg * 8
90kg * 8

calve raises (standing)
90kg * 10
10breaths
90kg * 30 failure
10 breaths
90kg * 20 failure
cheers for that calve routine lifeforce, feels a lot better. i didn't think high rep sets ever worked for muscle building.

while writing this, i've managed to choke down 40g protein's worth of chicken after being sick. think i'm turning into double

 

[Warboss Alex]

After that squat session, it's perfectly normal to want to puke.

 

[pimpfromdayone]

All your doctor is going to tell you is to slow down on the exercising a little bit. I hope you aren't overtraining, because it is probably the most common mistake, and can be worse than undertraining. I for one am not gonna push myself to the point of puking.... if that happens I will take some time off.

 

[Lifeforce]

Dude, that was some intense leg day. After heavy leg sessions my metabolic system can be a little off, felt like puking today too after my leg session.

Great it's working, but I think you should add some weight, if you can press out 30 reps it's too ligth man.

My routine looks like.

1 set 6-10 reps
wait 15 breaths
1 set to failure (usually between 4-8 reps)
Wait 1-2 minutes
Go to failure and let it rip.

Doing three sets like that seem pretty cool, might try that if I hit a plateu.

 

[semag]

Originally posted by Lifeforce
Dude, that was some intense leg day. After heavy leg sessions my metabolic system can be a little off, felt like puking today too after my leg session.

Great it's working, but I think you should add some weight, if you can press out 30 reps it's too ligth man.

My routine looks like.

1 set 6-10 reps
wait 15 breaths
1 set to failure (usually between 4-8 reps)
Wait 1-2 minutes
Go to failure and let it rip.

Doing three sets like that seem pretty cool, might try that if I hit a plateu.

That right there is how you do it, explode on the positive, and slow down, stretch at the bottom for a good 4-6 seconds. That'll strip your calves good.

 

[S0LID]

Just doing a bit of boxing and kung fu has hardened my muscles and helped definition.

 

[gav]

weight: 68kg
chest & abs

incline db bench
20kg * 12
20kg * 11

incline bb bench (smith)
70kg * 6
75kg * 3
70kg * 5

flat bb bench (smith)
70kg * 6
70kg * 6
half presses
60kg * 10

db flies
16kg * 8

usual ab workout

 

[Warboss Alex]

Originally posted by gav
weight: 68kg
chest & abs

incline db bench
20kg * 12
20kg * 11

incline bb bench (smith)
70kg * 6
75kg * 3
70kg * 5

flat bb bench (smith)
70kg * 6
70kg * 6
half presses
60kg * 10

db flies
16kg * 8

usual ab workout

Alright, what's the point of doing multiple sets of of more or less the same chest press exercise in one workout, and then follow it up with a poxy isolation?

I think your routine needs a rethink, chap.

 

[gav]

what's wrong with that? usually i'll do 2 sets of flies to finish. you think i should throw in some dips?