Skinny vs. Fat

[Warboss Alex]

Many people do have mediocre genetics, poor digestive capabilities, terrible work capacity and recovery abilities, weak joints - true hardgainers - yeah, these guys do have their 'niche' but it is a very specific one and this will be reflected in their workout and eating protocol.

 

[Warboss Alex]

Lifting Schedual

Mon:
Squat 3x12
Bench 1x10, 1x6, 1x3
Deadlift 3x10
Reverse Deadlift 3x10

Wed:
Curls 1x12, 1x8, 1x6, 1x4
Barbel Rows 2x10, 1x5
Military Press 2x10
Reverse Military Press 2x10

Fri:
Monday Workout

OFFDAYS: AB Circut and Shoulder Routine

Some good ideas in there. Abs can be done on your offdays if you wish but 'circuit' conjures the image of several exercises and sets.. and doing shoulders every other day (on top of your mili presses twice a week) will do you no favours at all.

If you want to do an upper/lower split, you can do something like:

MON
Squat/Deadlift, Rows, Curls, Core, Abs

WED
Bench, Dips or DB Bench, Triceps, Shoulders, Abs

FRI
Do MON workout again with different exercises (i.e. box squat instead of regular squat)

Lots of ways you can set it up. Choose how you want to do things and we'll take it from there.

 

[Warboss Alex]

My eating schedual first of all

MEAL 1: 9:00
3 Eggs with 3 slices of cheese (39g)
4 Slices of Peanut Butter Toast(30g)
16-24oz Milk (18-26g)
Cheese Stick( Just b/c I like cheese alot)(7g)
Protien Total-(94-102g)

MEAL 2: 12:00
8 Buffalo Chicken Wings (40g)
16-24oz Milk (18-26g)
Cheese Stick (7g)
Total Protien- (65-73g)

MEAL 3: 3:00 (Usually After Workout)
Protien Shake (32.5 MINIMUM + fruit recovery benefits)
2 Chicken Breast (38g)
16-24oz Milk (18-26g)
Total Protien-(88.5-96.5g)

MEAL 4: 6:00
Could be anything, usually pasta, this is usually a high carb/fat meal. Usually pasta wit a salad with cheese and dressing, lots of bread and rice and always meat, usually beef for aminos.

MEAL 5:
Protien Shake (32.5)
Cheese Stick (7g)
Peanut Butter Sandwich (22g)
Total Protien-(61.5g)

Daily Protien Intake -(309g-332g) w/o meal 4. I'm constantly stuffed and never hungry but this is the only way I gain weight. I only way 150 and im 5'11". Sometimes I switch the eggs with a bagel on off days b/c I get sick of the taste of eggs w/ cheese, and eating like this costs a FORTUNE.

Okay.. I love high protein but you don't need to go into the 350-400 range at 150lbs. 300g a day will do (simply cut out the milk ).. that's 2g per lb. You only need to go higher possibly on some low carb approaches.

Your protein sources are generally good but make beef a staple every day, as well as eggs. Mix raw eggs in your protein shakes and you won't have issues tasting them - if you have three shakes a day, 4 eggs in each, there's a dozen eggs right there that won't bloat you and you won't taste them.

So with 1/2 lb beef and a dozen eggs a day, you can choose the rest of your protein sources however you want, but feel free to have more red meat. Once you have your protein each day, I would eat carbs for all but the last meal of the day (not that I think it'd harm you however). I'd go for a big serving of bread, rice, pasta, oats whatever. Just in your last meal don't have any (you should be too stuffed to eat by then anyway), go for proteins+fats.

Be sure to have carbs after your workout as well, not just a piece of fruit, go for 2-3 pieces and have some starchy carbs with that as well (big serving).

This should get you going for now.. for exact calories and macros you can work it out yourself (keep track of what you eat every day, make the calculations), or PM me for training.

 

[mrRuckus]

Are you people going to sit around feeling sorry for yourselves or are you going to use your monkey brains and devise and/or seek out information about eating and training schedules that work for "hardgainer" YOU and finally eat like a MAN?

 

[azanon]

LMAO @ non-hardgainers telling people that there's no such thing as a hardgainer.

Exactly. These people clearly are not familiar with body somatotypes. Near pure mesomorphs (like Arnold S. was) have it much easier than predominately ectomorphs such as myself.

 

[blinkwatt]

Look it's real simple.....if you want it bad enough you can get it! It's just up to you to find out to get it.

 

[navyseal2101]

I know this is asked alot but just to be sure, raw eggs are safe? If I get a bad one will I die or no? Also I am an ectomorph too, although I do have some features of meso, i'm dominatly ecto. Also i'll never cut the milk, I love it even if it is whats causing my acne which idk.

 

[HandyAndy]

i was reading an article once, raw eggs have parasites, its just like eating an uncooked piece of meat, i wouldnt do it, because i dont think its safe, look around the net for answers

 

[Warboss Alex]

i was reading an article once, raw eggs have parasites, its just like eating an uncooked piece of meat, i wouldnt do it, because i dont think its safe, look around the net for answers

Please explain how an egg can have parasites.. it is an embryo and therefore sterile. It's like saying a human fetus would have parasites in it!!

The only issue with raw eggs is salmonella, and there is a tiny, tiny chance of finding an infected egg, and even if you did find one, a normal, healthy person should not be affected by it.

I drink raw eggs like springwater (though I am a pvssy and don't take them neat) and have never had a problem. In fact I don't think I've ever had food poisoning at all, from anything.

 

[HandyAndy]

Contaminated eggs kill up to 5000 individuals each year. One egg in 10,000 is contaminated with salmonella, so you should never eat undercooked eggs, make eggnog on your own or mimic Rocky by swallowing them raw.

Askmen.com ^^

Yea the chance of you eating a contaminated egg is fairly small, its still a risk, IMO. You can go ahead and do whatever you want, im just telling you why I wouldnt do it, no one told you to listen to me.

 

[Warboss Alex]

Askmen.com ^^

Yea the chance of you eating a contaminated egg is fairly small, its still a risk, IMO. You can go ahead and do whatever you want, im just telling you why I wouldnt do it, no one told you to listen to me.

I should have been long dead by now.