Skinny guy needs advice

[Bigdaddykane123]

Skinny, quick metabolism, 6ft 2in, 11 stone (154 pounds or 69kg) Looking to put on a fair amount of muscle but not anadrol Type gains.
Going to use a high hgh dose I think with lots of protein, food and training. I eat lots already I just don't fill out or put muscle on. Just get strength gains only.
Maybe some anavar... I don't want the heavy sides from hard anabolics. Please can you give me training/diet/supplement advice. Also what do you make of me taking 8iu's a day. Starting of at 2iu's and moving up from there weekly?
I would really Appreciate the help from people who really know. I look forward to the discussion. Many Thanks

 

[renagade860]

Try a weight gainer first, like the high calorie high fat protein weight gainers. What are your lifts like?

 

[Hit_the_weightS]

How old are you?


-------------------------------------

Pain is weakness leaving the Body

 

[ramnares]

Before anyone can make suggestions you'll have to post your diet and routine.

 

[Bigdaddykane123]

22.
Thanks for the reply

 

[Bigdaddykane123]

They are ok. I do at least 8 reps for upper body, basically until failure. I do a min of 12 for legs goin up to 18 reps. Often for my last set I will do only 4 or 5 reps on a heavy weight (for me). Though I feel more of a pump doing the higher reps. I am not sure if this is the best way to go about my training or not. I have taken that advice from a few videos on skinny man training. My bench press is my weakest, I have extremely long arms so the reps infind very hard to extend it completely. I start on 40kg including the bar for the first set, move that up slightly for the second and 50kg for the last set. I fatigue very quickly doing this. I do the same with incline bench then I do do cable flies.
I don't do biceps days. Again maybe I should?
I do chest/triceps/abs - back/shoulders/abs - legs/abs.
All muscle groups are fairly week except my core is strong from my boxing training.
Was this the sort of information you were after?

Thanks

 

[Bigdaddykane123]

DIET

7am: either Large bowl of Porridge/ 3eggs scrambled with 6 rashers bacon/ Large bowl of cereal and fruit.
+ strong multivitamin everyday

9:30am: Fruit

10:30am: Maximuslce progain bar (22g protein, 310 calories, 45g carbs)

12:30pm: Large tub of pasta, chicken and vegetables/salad.
Or cup and a half of brown rice, fish/chicken and vegetables.

3pm: Large tub of pasta, chicken and vegetables/salad.
Or cup and a half of brown rice, fish/chicken and vegetables.

6:30pm: Training for 45min-1hour

7:30pm: Mutlipower protein (55g protein, 500 calories and 50 carbs) within 15 mins after training

8:15pm: Large Dinner which always is different. Though always lots of meat and vegetables. After that a high calories desert, fruit cake or rice pudding etc.

10:30pm: Maximuscle promax shake before bed.

This is Monday to Friday. I have to be honest I drink alcohol heavily on either Friday or Saturday night sometimes both. I do still eat 3 large meals a day on the weekend but not like the above. Will this really affect my size gains?

Sorry I have not actually done a calorie count intake of all this. I have just assumed that it is enough? I have got some creatine though have not really taken it as yet.

Training

10min run/punch bag warm up before every session

Sunday: Chest/Triceps/Calves/abs –Bar bench press 3 sets – 40kg including bar 1st – 45kg 2nd – 50kg 3rd set. All of these I do at least 8 reps. Sometimes I fatigue to quickly so can only do 5 reps on the last set.
Incline bar bench press – 3 sets 8 reps min – slightly lower weight than the flat bench.
Cable flies 3 sets 8 reps.

Monday: Shoulders/back/abs - 3 different exercises for each muscle – 3 sets 8-10 reps.

Tuesday: Rest

Wednesday: Legs/abs – Squats with 120lbs punch bag balanced on shoulder. You have to pick it up and sling it over your shoulder. For the first 3 weeks of doing this I could only do 6 reps for 3 sets. Now I am on 12 reps per set. I love this exercise; I would recommend it to anyone. It’s great for your core too.
2 more exercises hitting my quads and hamstrings.

Thursday: I either do chest or shoulder/back depending one which muscle group feels fresher. I don’t think this is the right thing to do though?

Friday + Saturday: Rest

Any feedback would be much appreciated. It is quite unorganised as you can see. I have put on 6lbs in a month of training which is great. Though I need more!!

Thanks

 

[Bigdaddykane123]

I also don't drink enough water. Is that really key?

 

[Gearjunkie]

You are f idiot mate.

You are 22, you weigh 69kg, you are 6:2

You drink heavily
You don't drink enough water
Your bench Press sucks
You can't bench more then 50kg

You are thinks of taking high dosages of HGH and anavar

What the hell is wrong with u.
U need to research heaps about diet n training

No Gera for u especially no HGH


My advice for u stop drinking alcohol and stat drinking water

 

[Bigdaddykane123]

Don't be a prick about it. I on here asking for advice not criticism. I do a lot of research though everyone says different things. So I set my own thread up personally to me! Don't bother commenting unless your willing to give give me some decent help/knowledge. I drink 2ltrs a day too so not too bad.

 

[Gearjunkie]

Don't be a prick about it. I on here asking for advice not criticism. I do a lot of research though everyone says different things. So I set my own thread up personally to me! Don't bother commenting unless your willing to give give me some decent help/knowledge. I drink 2ltrs a day too so not too bad.

Don't call me prick. Guys like u give ass bad names.

Clearly shows you have done some research hay. Thinking of taking high dosage of hgh.

Tell you what! You don't own this site to tell if i can comment here or not

Go fuck ya self

 

[Bigdaddykane123]

Thanks for your input

 

[jaa20]

You should start to count your calorie in take man it'll help you out a lot!

 

[Kolt45]

You are f idiot mate.

You are 22, you weigh 69kg, you are 6:2

You drink heavily
You don't drink enough water
Your bench Press sucks
You can't bench more then 50kg

You are thinks of taking high dosages of HGH and anavar

What the hell is wrong with u.
U need to research heaps about diet n training

No Gera for u especially no HGH


My advice for u stop drinking alcohol and stat drinking water

+1.......

 

[ramnares]

Here are the steps I would follow:
1. Get yourself a copy of Starting Strength and read it
2. Google 5 X 5 and read some of the EF threads on the program
3. Calculate your BMR (online calculator); this will let you know what your daily caloric requirement is so you know what you need to gain
4. Use one of the many calorie counters available online and calculate what your current diet caloric intake is
5. Cut out the heavy alcohol drinking and start drinking lots of water all day
6. Forget about anavar and HGH and focus on your workout and diet, give it a couple months while tracking your progress on here

 

[jparker]

Skinny, quick metabolism, 6ft 2in, 11 stone (154 pounds or 69kg) Looking to put on a fair amount of muscle but not anadrol Type gains.
Going to use a high hgh dose I think with lots of protein, food and training. I eat lots already I just don't fill out or put muscle on. Just get strength gains only.
Maybe some anavar... I don't want the heavy sides from hard anabolics. Please can you give me training/diet/supplement advice. Also what do you make of me taking 8iu's a day. Starting of at 2iu's and moving up from there weekly?
I would really Appreciate the help from people who really know. I look forward to the discussion. Many Thanks

Eat big + lift big = get big

If you're not gaining weight you're not eating enough, period. I really wouldn't worry about what you eat just make it mostly clean but don't shy away from calorie dense foods. I've ate family sized frozen meals at times also don't skimp on the fats. Lift big, big compound movements will stimulate more muscle/strength gains, do squats, deads, bench, oh press, and rows. I personally like fullbody workouts 3 days a week, heavy as you can lift for 8 - 10 reps adding 5 - 10 pounds a week for 3 weeks and then take a week off, the week off is very important. You would need very little cardio maybe 20 min on you off days. I have never used AAS so I can't speak on that but you still have a lot of strength gains you can make naturally. In regards to your bench don't worry it will get better just keep pushing and adding weight and it will come especially when you start to gain weight, I'm 6' 4" i know its hard to bench and squat but you should be able to dead like a champ. Good luck man!

Sent from my HTC Sensation 4G using EliteFitness

 

[Hit_the_weightS]

Hgh shouldn't be touched until your at least in your late 30's brother.

Your age is a main factor in your trouble putting on weight, I couldn't get above 10 1/2 stone till I was 23 I'm 26 and weigh nearly 15 stone now.

Give your bodies metabolism time to make the transition from adolescence to maturity and you will see the difference. Your body is like a furnace up until mid twenties then you'll find it easier to gain. Use this time to build a good base for future cycles mate.
Not everyone is the same but sounds to me like you are like I was once upon a time.


-------------------------------------

Pain is weakness leaving the Body

 

[Bigdaddykane123]

Thank you. I will do this.

 

[Bigdaddykane123]

Cool thank you very much

 

[Nelson Montana]

SImple answer.

More food. More sleep. Train heavy. BIG BLAST after working out. N2BULK before bed.

If WILL grow -- no if's, ands or buts.

 

[Booshman]

add 3,500 or more calories aday to your diet. eat eat and eat. eating the best and only way to gain weight and mass!

 

[C0LUMB0]

play nice brothers...anymore shit getting slung in here and the thread is getting closed.

thank you.

bigdaddykane... dont even think about using 8iu of hgh , do you know that 8-10 iu will make your internal organs grow ? heart,kidneys ,liver will get get bigger.
the only thing you need is food, lean protein ,complex carbs, efa ,green veg.
steroids or hgh are seriously not for you at the moment...trust me .

 

[Taskforce01]

Seriously mate listen to the advice given get on SS stick to it to exactly as written eat like a beast don't worry about fat gains, your under eating stop whining about it and thinking gear is the answer just force feed yourself if needs be or eat plenty calorie dense foods eg peanut butter olive oil
I went from 160 - 210 in a year yes alot was fat but also a lot of muscle and am lifting 1000lbs for the big 3 and I was clueless for first 6 months so if u listen to the advice given ul be in good shape in a year

 

[zedhed]

See my comments below in blue.

DIET

7am: either Large bowl of Porridge/ 3eggs scrambled with 6 rashers bacon/ Large bowl of cereal and fruit.
+ strong multivitamin everyday

9:30am: Fruit

10:30am: Maximuslce progain bar (22g protein, 310 calories, 45g carbs)

12:30pm: Large tub of pasta, chicken and vegetables/salad.
Or cup and a half of brown rice, fish/chicken and vegetables.

3pm: Large tub of pasta, chicken and vegetables/salad.
Or cup and a half of brown rice, fish/chicken and vegetables.

6:30pm: Training for 45min-1hour

7:30pm: Mutlipower protein (55g protein, 500 calories and 50 carbs) within 15 mins after training

8:15pm: Large Dinner which always is different. Though always lots of meat and vegetables. After that a high calories desert, fruit cake or rice pudding etc.

10:30pm: Maximuscle promax shake before bed.

This is Monday to Friday. I have to be honest I drink alcohol heavily on either Friday or Saturday night sometimes both. I do still eat 3 large meals a day on the weekend but not like the above. Will this really affect my size gains?
Bro this is called grazing and it just does not work real well for gaining weight. You should drop your meals back to 4-5 really big meals per dsy, protein heavy and rich.

Sorry I have not actually done a calorie count intake of all this. I have just assumed that it is enough? I have got some creatine though have not really taken it as yet.
set yourelf up a food log on FitDay.com. Its easy and fast and then no guessing. You will know your cals and the macro breakdowns.

Training

10min run/punch bag warm up before every session
Stop this bro. WU 5 min easy pedal a bike or walk a treadmill.

Sunday: Chest/Triceps/Calves/abs –Bar bench press 3 sets – 40kg including bar 1st – 45kg 2nd – 50kg 3rd set. All of these I do at least 8 reps. Sometimes I fatigue to quickly so can only do 5 reps on the last set.
Incline bar bench press – 3 sets 8 reps min – slightly lower weight than the flat bench.
Cable flies 3 sets 8 reps.

Monday: Shoulders/back/abs - 3 different exercises for each muscle – 3 sets 8-10 reps.

Tuesday: Rest

Wednesday: Legs/abs – Squats with 120lbs punch bag balanced on shoulder. You have to pick it up and sling it over your shoulder. For the first 3 weeks of doing this I could only do 6 reps for 3 sets. Now I am on 12 reps per set. I love this exercise; I would recommend it to anyone. It’s great for your core too.
2 more exercises hitting my quads and hamstrings.

Thursday: I either do chest or shoulder/back depending one which muscle group feels fresher. I don’t think this is the right thing to do though?

Friday + Saturday: Rest

Any feedback would be much appreciated. It is quite unorganised as you can see. I have put on 6lbs in a month of training which is great. Though I need more!!

Thanks

Loose that entier workout bro.
Go here and read this,
StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com
This is perfet for you bro.
Just give this a try for 12 short weeks and then make a decision on it. BUT you must FEED the program to get the most benefit out of it.
You need to eat things like
All and any kind of meat but red meat mostly.
Whole milk 3 large glasses per day.
Penutbutter and jelly sandwiches for snaks. Get the matty PB.
Banannas
Yogurt
Cottage Cheese
Eggs
Nuts but not penuts.
Cheese
Pizza once in a while
Oatmeal
Greens but dont fill up on this. Fill up on meat instead.
You do this brother and you wont know yourself in 12 weeks. Then take a week off and hit that bad bitch again.
Good luck and keep posting.
If you take my advice and do the SL 5x5 it would be awsome if you put up a log too bro.
Regards.

 

[bluetoolpaul]

See my comments below in blue.


Loose that entier workout bro.
Go here and read this,
StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com
This is perfet for you bro.
Just give this a try for 12 short weeks and then make a decision on it. BUT you must FEED the program to get the most benefit out of it.
You need to eat things like
All and any kind of meat but red meat mostly.
Whole milk 3 large glasses per day.
Penutbutter and jelly sandwiches for snaks. Get the matty PB.
Banannas
Yogurt
Cottage Cheese
Eggs
Nuts but not penuts.
Cheese
Pizza once in a while
Oatmeal
Greens but dont fill up on this. Fill up on meat instead.
You do this brother and you wont know yourself in 12 weeks. Then take a week off and hit that bad bitch again.
Good luck and keep posting.
If you take my advice and do the SL 5x5 it would be awsome if you put up a log too bro.
Regards.

Take this from a tall skinny hard gainer, this is sound advice^^^

I went from 175 to 225 natty at 6'5 over time. Juice has helped me get to 250-260. Juice is not an easy out, u lose what u gain if u don't have a good base. My buddy is 6'2, weighed 150. Got to a 'big' 180 w/ dbol and test and deca. He now weighs 150 and looks worse than he did when he started since he cameoff. Don't touch hgh until u are atleast mid 30's and have been training a long time. I have nothing but bad news to give u if u jump on early and are looking for that miracle drug.

There are awesme training and diet sections on this site. Exhaust these resources first. Keep training hard and consider aas after u've built a solid foundation. Please listen to the advice given to you on this board, we've all been there anddone that brother.

Btw, I enjoy beer myself but take this from someone w/ experience....u drink on cycle u get maybe 50% of whatever possible gains you could've had. You're a hardgainer, cut out the drinking, dedicate yourself to this lifestyle, be patient and you will be AMAZED at what you will have accomplished 2 years from now.

Sent from my SPH-D700 using EliteFitness

 

[Bigdaddykane123]

Thanks very much for all your advice. I will scrap my current routine etc and try this for 12 weeks. I will look into setting up a log, it could be interesting.

Thanks again, I will update my progress.

 

[Bigdaddykane123]

Thanks for the info. I will not touch any AAS or HGH. Not for years, and defo not that amount!