Skinny to lean fit/buffy advise

[smallperson]

Hello guys,

 

I'm new here and this is my first post. I should have post my first post at intro section or something but that can wait. This is more important. Lol

 

Btw, I'm 27 170 50. Yes, I know I'm skinny as pole and I'm getting tired of getting call bamboo pole, papan and all. So I have decided, at last, to discipline myself for a workout session to bulk up my self. 

 

I have trouble gaining weight even when I eat a lot. Like all those junk food, rice, chicken and all. The most far I can get is 52kg. Lolz. And a week after, I went to 50kg back.

 

Is there any suggestion on supplement that I should take? Any beginner exercise (how many reps and all)? 

 

Anything to help me bulk up will do.

 

I'm grateful and thankful for your help.

[firefight]

do you have a list of your daily routine? can list down those that are more than an hour long, excluding transportation of course. 

[smallperson]

4 minutes ago, firefight said:

do you have a list of your daily routine? can list down those that are more than an hour long, excluding transportation of course. 

 

routine? as the gym routine or what? sorry. my bad if i asked such silly question.

[firefight]

daily routine.. like this

 

9am wake up on computer log in work and brekkie (kopi o kosong and cookies)

12nn go gym

130pm go office log in computer anf work (kopi and cookies)

7pm go home eat dinner log in computer work or surf net

2am sleep

 

my routine above is uber unhealthy!

[smallperson]

mine is almost the same I guess. or worse?

 

4AM wake up (bread for breakfast or 2 half boil egg and coffee)

7AM start work

4PM end work

6PM gym

7PM sauna

8PM dinner (rice with chicken or fried egg lol)

9PM sleep

 

Repeat. Lolz

[Coolgay978]

you need to eat frequently. 

[smallperson]

Just now, Coolgay978 said:

you need to eat frequently. 

 

how frequent and what should i eat frequently? like rice? bread?

[limpeh]

8 hours ago, smallperson said:

mine is almost the same I guess. or worse?

 

4AM wake up (bread for breakfast or 2 half boil egg and coffee)

7AM start work

4PM end work

6PM gym

7PM sauna

8PM dinner (rice with chicken or fried egg lol)

9PM sleep

 

Repeat. Lolz

 

What about lunch! Try to increase your proteins and eat more meat and eggs. Each meal should have a nice serving of meat. Eat, and you will grow

 

Maybe you can share your gym routine as well?

[smallperson]

10 minutes ago, limpeh said:

 

What about lunch! Try to increase your proteins and eat more meat and eggs. Each meal should have a nice serving of meat. Eat, and you will grow

 

Maybe you can share your gym routine as well?

 

I ate so much back then. But till at some point, i just gave up to gain cause no matter how much i eat, i cant gain.

 

Btw my routine is worse. Rojak. I just do what ever i want to haha but usually focusing on abs and chest.

[heliumduck]

you are 50 KG\

just eat, GROW

aim to grow more muscle then fat

 

sauna = sex or steam room ?
what you do in that 1 hr in the gym btw ?

 

FYI read this first -- http://forums.hardwarezone.com.sg/health-fitness-corner-48/beginners-bible-bodybuilding-supplements-fat-loss-newbies-pls-read-3419226.html

[xydboy]

11 hours ago, smallperson said:

mine is almost the same I guess. or worse?

 

4AM wake up (bread for breakfast or 2 half boil egg and coffee)

7AM start work

4PM end work

6PM gym

7PM sauna

8PM dinner (rice with chicken or fried egg lol)

9PM sleep

 

Repeat. Lolz

 

2 hours ago, smallperson said:

 

I ate so much back then. But till at some point, i just gave up to gain cause no matter how much i eat, i cant gain.

 

Btw my routine is worse. Rojak. I just do what ever i want to haha but usually focusing on abs and chest.

Worst combo. Not enough enough and not working out enough. Working on those muscle groups ain't going to get you bigger. For now, increase your food intake. Go calculate how much your basal metabolic rate is. From there you got to increase your caloric intake by 500-1000kcal. Eat more!!! Seriously, don't you feel hungry with just 2 meals a day? And don't just work on those 2 muscle groups, work your back and legs. Those will help stimulate more muscle growth. You have no idea how heavy legs and back can be. 

[smallperson]

On 3/4/2017 at 0:26 AM, heliumduck said:

you are 50 KG\

just eat, GROW

aim to grow more muscle then fat

 

sauna = sex or steam room ?
what you do in that 1 hr in the gym btw ?

 

FYI read this first -- http://forums.hardwarezone.com.sg/health-fitness-corner-48/beginners-bible-bodybuilding-supplements-fat-loss-newbies-pls-read-3419226.html

 

i ate so much but its so hard for me to grow. any advise on food intake?

 

sauna? steam room. no space for sex in apartment sauna room tho lol

 

mostly chest and abs training. few exercise with 3/4 reps.

 

 

On 3/4/2017 at 1:50 AM, xydboy said:

 

Worst combo. Not enough enough and not working out enough. Working on those muscle groups ain't going to get you bigger. For now, increase your food intake. Go calculate how much your basal metabolic rate is. From there you got to increase your caloric intake by 500-1000kcal. Eat more!!! Seriously, don't you feel hungry with just 2 meals a day? And don't just work on those 2 muscle groups, work your back and legs. Those will help stimulate more muscle growth. You have no idea how heavy legs and back can be. 

 

i dont. seriously. haha sometimes i do feel hungry, but when there is no food to take, i will just forget about it and the hunger will be gone before i know it.

 

ahha! I do work on legs too. but only once a week. but for back, i rarely do tho. will take your advise and do back exercise now.

 

how do i calculate my basal metabolic rate? sorry for such idiot proof question. im still green in muscle building.

[xydboy]

4 hours ago, smallperson said:

 

i ate so much but its so hard for me to grow. any advise on food intake?

 

sauna? steam room. no space for sex in apartment sauna room tho lol

 

mostly chest and abs training. few exercise with 3/4 reps.

 

 

 

i dont. seriously. haha sometimes i do feel hungry, but when there is no food to take, i will just forget about it and the hunger will be gone before i know it.

 

ahha! I do work on legs too. but only once a week. but for back, i rarely do tho. will take your advise and do back exercise now.

 

how do i calculate my basal metabolic rate? sorry for such idiot proof question. im still green in muscle building.

http://www.globalrph.com/resting_metabolic_rate.htm refer to this link for the calculator. If you don't eat you would not have the fuel for growth. Imagine your body is filled with construction workers, aiming to build a big house. No bricks, how you expect them to build a house? You are the "manager" that provides them with the tools (working out), and the materials (food) for the work. You are not a plant, where standing outside under the sun will enable you to photosynthesize. You need to eat. Period.

[firefight]

working on the back and legs is very important for many daily routines and is a base for doing other heavy lifting stuff, which in turn, helps to build MORE muscles. 

as described by the sexperts above, eating adequately and correctly will fuel your muscle growth. 

my last words are, be patient and adjust as you deem fit while you learn more about your body and your environment which affects your routine.

do get in touch if you like to train together!

Edited March 6, 2017 by firefight

[smallperson]

3 hours ago, xydboy said:

http://www.globalrph.com/resting_metabolic_rate.htm refer to this link for the calculator. If you don't eat you would not have the fuel for growth. Imagine your body is filled with construction workers, aiming to build a big house. No bricks, how you expect them to build a house? You are the "manager" that provides them with the tools (working out), and the materials (food) for the work. You are not a plant, where standing outside under the sun will enable you to photosynthesize. You need to eat. Period.

 

thank you for the link given! will try out and calculate it accordingly while taking your advise into a good work. will eat more. I KNOW I WILL! >.<

 

3 hours ago, firefight said:

working on the back and legs is very important for many daily routines and is a base for doing other heavy lifting stuff, which in turn, helps to build MORE muscles. 

as described by the sexperts above, eating adequately and correctly will fuel your muscle growth. 

my last words are, be patient and adjust as you deem fit while you learn more about your body and your environment which affects your routine.

do get in touch if you like to train together!

 

im still looking out for better exercise to do for leg and back. I hope I wont lose hope this time like I was last year. Maybe what I did last year was wrong. I did, only focus on chest and abs with no heavy lifting as I'm alone and didn't get any help with heavier weight to force myself. And, thanks a lot of wanting to train together with me. But, I don't think that would work as I'm from JB. I just hope I got a free 2 weeks gym entry again in the future haha

[limpeh]

I think one problem most of us face is that we just don't have the confidence or knowledge to exercise properly. Now, I've been hitting the gym for years but mostly using machines and isolation exercises. I didn't dare to do squats or deadlifts even though i've watched countless videos on how to do it. It was only this year that I started doing them and that's only because I'm earning enough to afford a PT who guided me through it. 

 

If I have just one wish for this country, it's that fitness knowledge should be affordable to everyone. After all, when it comes down to the wire, the only thing that should matter to us, is our health.

[xydboy]

7 hours ago, smallperson said:

 

thank you for the link given! will try out and calculate it accordingly while taking your advise into a good work. will eat more. I KNOW I WILL! >.<

 

 

im still looking out for better exercise to do for leg and back. I hope I wont lose hope this time like I was last year. Maybe what I did last year was wrong. I did, only focus on chest and abs with no heavy lifting as I'm alone and didn't get any help with heavier weight to force myself. And, thanks a lot of wanting to train together with me. But, I don't think that would work as I'm from JB. I just hope I got a free 2 weeks gym entry again in the future haha

2 weeks free gym entry won't make a difference. For muscle growth to occur, at least need 12-14 weeks of regular training (2-3 times a week).

1 hour ago, limpeh said:

I think one problem most of us face is that we just don't have the confidence or knowledge to exercise properly. Now, I've been hitting the gym for years but mostly using machines and isolation exercises. I didn't dare to do squats or deadlifts even though i've watched countless videos on how to do it. It was only this year that I started doing them and that's only because I'm earning enough to afford a PT who guided me through it. 

 

If I have just one wish for this country, it's that fitness knowledge should be affordable to everyone. After all, when it comes down to the wire, the only thing that should matter to us, is our health.

In fact, my teaching philosophy is that,"regardless rich or poor, nobody should be denied the rights to sound knowledge in sports and exercise science and to keep themselves fit and healthy", that explains why my doors for education would remain open to anyone. As long as anyone is keen to learn, I will be willing to teach. And yes, I agree PT do cost a lot, hence I always encourage people to reach out to the right sources and learn from there. Saves the cost. Who knows you might even be better than the PT. LOL! 

[firefight]

8 hours ago, smallperson said:

 

thank you for the link given! will try out and calculate it accordingly while taking your advise into a good work. will eat more. I KNOW I WILL! >.<

 

 

im still looking out for better exercise to do for leg and back. I hope I wont lose hope this time like I was last year. Maybe what I did last year was wrong. I did, only focus on chest and abs with no heavy lifting as I'm alone and didn't get any help with heavier weight to force myself. And, thanks a lot of wanting to train together with me. But, I don't think that would work as I'm from JB. I just hope I got a free 2 weeks gym entry again in the future haha

well i can go jb once every two weeks i guess

[smallperson]

9 hours ago, limpeh said:

I think one problem most of us face is that we just don't have the confidence or knowledge to exercise properly. Now, I've been hitting the gym for years but mostly using machines and isolation exercises. I didn't dare to do squats or deadlifts even though i've watched countless videos on how to do it. It was only this year that I started doing them and that's only because I'm earning enough to afford a PT who guided me through it. 

 

If I have just one wish for this country, it's that fitness knowledge should be affordable to everyone. After all, when it comes down to the wire, the only thing that should matter to us, is our health.

 

true. PT just to ex to afford. thats why im here to get advise from bw members instead. I cant afford PT as well. Last 1 year of gym was wasted for me as i dont go around and looking for advise instead i just go with whatever exercise i found in youtube. lolz

 

8 hours ago, xydboy said:

2 weeks free gym entry won't make a difference. For muscle growth to occur, at least need 12-14 weeks of regular training (2-3 times a week).

In fact, my teaching philosophy is that,"regardless rich or poor, nobody should be denied the rights to sound knowledge in sports and exercise science and to keep themselves fit and healthy", that explains why my doors for education would remain open to anyone. As long as anyone is keen to learn, I will be willing to teach. And yes, I agree PT do cost a lot, hence I always encourage people to reach out to the right sources and learn from there. Saves the cost. Who knows you might even be better than the PT. LOL! 

 

how long a training in a day should be? and how many times should i do in a week? our body need time to recover too right? so like 4 times a week?

 

 

7 hours ago, firefight said:

well i can go jb once every two weeks i guess

 

seriously? thats so nice of you man. but yeah, basically now im just doing dumbbell exercise. cause lack of cool machines at my apartment gym. lame apartment. lol

 

[limpeh]

22 hours ago, xydboy said:

2 weeks free gym entry won't make a difference. For muscle growth to occur, at least need 12-14 weeks of regular training (2-3 times a week).

In fact, my teaching philosophy is that,"regardless rich or poor, nobody should be denied the rights to sound knowledge in sports and exercise science and to keep themselves fit and healthy", that explains why my doors for education would remain open to anyone. As long as anyone is keen to learn, I will be willing to teach. And yes, I agree PT do cost a lot, hence I always encourage people to reach out to the right sources and learn from there. Saves the cost. Who knows you might even be better than the PT. LOL! 

 

I think yours is a noble and worthy cause!!

 

PTs sure are expensive, at the same time, I recognise that they too are trying to make ends meet. I think for a while I struggled a lot because I read up on all these nutrition tips and watched videos on how to perform an exercise properly. It's like learning the theory from a textbook but no practical to try things out. Nothing beats having someone in person giving you pointers as you do it - I am forking out a bit for a PT but I tell myself that this is an investment since I will learn skills I can use for the rest of my life.

[xydboy]

15 hours ago, smallperson said:

 

true. PT just to ex to afford. thats why im here to get advise from bw members instead. I cant afford PT as well. Last 1 year of gym was wasted for me as i dont go around and looking for advise instead i just go with whatever exercise i found in youtube. lolz

 

 

how long a training in a day should be? and how many times should i do in a week? our body need time to recover too right? so like 4 times a week?

 

 

 

seriously? thats so nice of you man. but yeah, basically now im just doing dumbbell exercise. cause lack of cool machines at my apartment gym. lame apartment. lol

 

According to recommendations, you need to participate in resistance training involving major muscle groups 2-3 times a week. In terms of duration, so far nothing have been mentioned. They all said that should keep it to 1 hr, but no concrete evidence have been provided in that aspect.

1 hour ago, limpeh said:

 

I think yours is a noble and worthy cause!!

 

PTs sure are expensive, at the same time, I recognise that they too are trying to make ends meet. I think for a while I struggled a lot because I read up on all these nutrition tips and watched videos on how to perform an exercise properly. It's like learning the theory from a textbook but no practical to try things out. Nothing beats having someone in person giving you pointers as you do it - I am forking out a bit for a PT but I tell myself that this is an investment since I will learn skills I can use for the rest of my life.

Yes, its definitely a worthwhile investment!

[heliumduck]

3 minutes ago, xydboy said:

According to recommendations, you need to participate in resistance training involving major muscle groups 2-3 times a week. In terms of duration, so far nothing have been mentioned. They all said that should keep it to 1 hr, but no concrete evidence have been provided in that aspect.

Yes, its definitely a worthwhile investment!

 

1 hour ago, limpeh said:

 

I think yours is a noble and worthy cause!!

 

PTs sure are expensive, at the same time, I recognise that they too are trying to make ends meet. I think for a while I struggled a lot because I read up on all these nutrition tips and watched videos on how to perform an exercise properly. It's like learning the theory from a textbook but no practical to try things out. Nothing beats having someone in person giving you pointers as you do it - I am forking out a bit for a PT but I tell myself that this is an investment since I will learn skills I can use for the rest of my life.

 

make sure you get something out of it and remember and practice outside PT hours

learn the skill

learn the technique

learn the warm up

learn the loading

learn the injury prevention

learn the spotting

learn the common errors

learn the form

learn the boyboys phone number

.

.

.

.

etc

[smallperson]

9 hours ago, xydboy said:

According to recommendations, you need to participate in resistance training involving major muscle groups 2-3 times a week. In terms of duration, so far nothing have been mentioned. They all said that should keep it to 1 hr, but no concrete evidence have been provided in that aspect.

Yes, its definitely a worthwhile investment!

 

2 - 3 times a week. Noted! Do we do like a day gym, another day rest kind of thing. Or, 3 times gym and the rest of the week resting?

[xydboy]

13 hours ago, smallperson said:

 

2 - 3 times a week. Noted! Do we do like a day gym, another day rest kind of thing. Or, 3 times gym and the rest of the week resting?

If you were to follow the guidelines, its usually at least 24-48 h of rest period between sessions to optimise muscle growth and hypertrophy. But based on my research on consecutive days of training, preliminary findings do not suggest any detrimental results.

[thefallible]

I'm SUUUUPER skinny too!

I found out that I have really high BMR

I had a fitness teacher that told me that I had to increase my calorie intake

I do love food though and finding stuff to eat sometimes is hard haha especially healthy kinds

I'm curious to find out about what supplements I should take too

[smallperson]

14 hours ago, xydboy said:

If you were to follow the guidelines, its usually at least 24-48 h of rest period between sessions to optimise muscle growth and hypertrophy. But based on my research on consecutive days of training, preliminary findings do not suggest any detrimental results.

 

cool. will try to do 2 day gym and 1 day rest repeat. should be fine with that i guess. my body is aching all over. lolz.

 

3 hours ago, thefallible said:

I'm SUUUUPER skinny too!

I found out that I have really high BMR

I had a fitness teacher that told me that I had to increase my calorie intake

I do love food though and finding stuff to eat sometimes is hard haha especially healthy kinds

I'm curious to find out about what supplements I should take too

 

maybe we can train together and get xydboy to be our PT. lolz

[thefallible]

Just now, smallperson said:

 

cool. will try to do 2 day gym and 1 day rest repeat. should be fine with that i guess. my body is aching all over. lolz.

 

 

maybe we can train together and get xydboy to be our PT. lolz

 lol

[youngandfhorny]

I'm in the same boat. There was a period of time I ate more than usual and took weight gainers but all I got was a belly that went away as fast as it grew. Do I simply have a very fast metabolism that I can't challenge? A lot of people I've seek advice from all say the same thing - eat more. But I don't know what to eat and it is also not a simple thing to do because food = money. And yet again, my metabolism kicks in. Idk what else to do

[xydboy]

11 hours ago, smallperson said:

 

cool. will try to do 2 day gym and 1 day rest repeat. should be fine with that i guess. my body is aching all over. lolz.

 

 

maybe we can train together and get xydboy to be our PT. lolz

My rates don't come cheap

5 hours ago, youngandfhorny said:

I'm in the same boat. There was a period of time I ate more than usual and took weight gainers but all I got was a belly that went away as fast as it grew. Do I simply have a very fast metabolism that I can't challenge? A lot of people I've seek advice from all say the same thing - eat more. But I don't know what to eat and it is also not a simple thing to do because food = money. And yet again, my metabolism kicks in. Idk what else to do

Cheaper alternative is to cook your own food. Of course food cost money. Nothing is free.

[smallperson]

10 hours ago, youngandfhorny said:

I'm in the same boat. There was a period of time I ate more than usual and took weight gainers but all I got was a belly that went away as fast as it grew. Do I simply have a very fast metabolism that I can't challenge? A lot of people I've seek advice from all say the same thing - eat more. But I don't know what to eat and it is also not a simple thing to do because food = money. And yet again, my metabolism kicks in. Idk what else to do

 

man, you have the same, exact thing that happening to me as well. where ever i go, or who ever i asked, they will always ask me to eat more. they said fast food can make you fat real easy, i tried for a month and all i get a bloaty stomach and gone after a week or so. they said eat rice, same and ate ate and only stomach grow haha right now im searching for a food intake that my body need. its hard tho, but i will try my best now. just want to gain at least 10kg! lolz

 

5 hours ago, xydboy said:

My rates don't come cheap

Cheaper alternative is to cook your own food. Of course food cost money. Nothing is free.

 

alamak. ok, will only ask on opinions here then

[thefallible]

I wanna gain 15kg lol 

[youngandfhorny]

13 hours ago, xydboy said:

My rates don't come cheap

Cheaper alternative is to cook your own food. Of course food cost money. Nothing is free.

Yeah but I'm a non-working student who receives allowance just enough for me to still be alive and there's little room for more expenditure on food. So it's really tough. I really can eat a lot but the damn funds! 

[limpeh]

On 10/03/2017 at 1:42 AM, xydboy said:

My rates don't come cheap

 

What are your rates?

[fireblaze_69]

On 3/10/2017 at 3:23 PM, youngandfhorny said:

Yeah but I'm a non-working student who receives allowance just enough for me to still be alive and there's little room for more expenditure on food. So it's really tough. I really can eat a lot but the damn funds! 

Can't agree enough on that. I'm a working poor. Sometimes I just don't know what to eat. 

[xydboy]

On 3/10/2017 at 3:23 PM, youngandfhorny said:

Yeah but I'm a non-working student who receives allowance just enough for me to still be alive and there's little room for more expenditure on food. So it's really tough. I really can eat a lot but the damn funds! 

I also survive on allowance, and I still can eat a lot. It's about what you want to eat and where you want to eat. Not asking you to eat like 5 meals a day. Sometimes it's looking at the quantity of food per serving. 

18 hours ago, limpeh said:

 

What are your rates?

At least $120 per session. It doesn't come cheap because of my qualifications and experience. if you want cheaper, can go to my students, but not sure if they are taking in clients..

[youngandfhorny]

4 hours ago, xydboy said:

I also survive on allowance, and I still can eat a lot. It's about what you want to eat and where you want to eat. Not asking you to eat like 5 meals a day. Sometimes it's looking at the quantity of food per serving. 

At least $120 per session. It doesn't come cheap because of my qualifications and experience. if you want cheaper, can go to my students, but not sure if they are taking in clients..

That's actually true too. I'm too ignorant when it comes to that topic though.

[Allegro]

Diet is pretty important too. No fast food, sugary fried junk food, but eat and snack on food that have high protein and good fats. You can have cheat days, but have to work extra hard to burn off the next few days.

[thefallible]

6 minutes ago, Allegro said:

Diet is pretty important too. No fast food, sugary fried junk food, but eat and snack on food that have high protein and good fats. You can have cheat days, but have to work extra hard to burn off the next few days.

 

what's nice to snack on?

[sum1outhere_03]

Hello! Sorry I intruded on someone's post and probably revived this post.

I think I can feel the post starter because I have been doing the same and have no much of improvement as well (ok it sounds a bit like complaining, I know).

 

But then, any experts would like to advise on the following, 3 qns for now:

1. How to we schedule a diet that one could probably not spend too much on and still gain weight? What suggestions would you give to starters, and especially for those working people like us, and maybe having irregular working hours?
2. I tried to engage personal trainers as well, but here's one problem I faced- I usually start to exercise about 7 or 8pm previously, usually my session last an hour, so ends about 9 or 10pm. Unfortunately for my case, I couldn't really sleep well after exercise, probably due to the endorphins released after gym session. How to take care of this? (I remembered ended up sleeping at 12am, woke up at 6am - which I'm not sure if I'm sleeping enough. 
   (And worse, after the gym session ended my instructor feedbacked that I should train more often, like 2-3x a day; but I could only afford 1x lol, and another my own exercise)
   Any recommendations of when is a good time to exercise, and is 6 hours of sleep good enough?
3. Recently I have been trying to gain some weight (ok I admit the one in my profile is not truthful ), but only managed to gain like 1kg after trying to eat more. But realised that weight has been gaining on my belly. (OK I admit I only do running for now). How do we gain in such a way we do not just gain belly weight? Or is that normal?

[justintime]

Hello 

 

Guess I stumbled onto this post as well. This post resonated with me cos I used to be a skinny guy too (ht: 170; wt: 55) for the longest time. Currently at wt: 67 after a few years of gymming and bulking. 

 

Here're some of the things I've learnt through my bulking journey. 

 

1) Eat Lots of Food 

 

I think one thing that many skinny guys forget is that we have a high metabolic rate, which means that your body naturally burns fat fast (this will change with age however. As you age, your metabolic rate will slow down and you will start putting on weight). So for the longest time, I could not get above 60 kgs. That changed when I headed to America to become an exchange student. It's basically a buffet everyday at lunch and dinnertime, so you basically eat all you want. I can't rmb the exact meals I ate in the US, but I converted that calories (3240 cal/day) to a Singaporean version. And it would look like this: 

 

Breakfast: 6 slices of enriched soft meal bread with 3 slices of cheese + 2 slices of honeybaked ham = 844 cal (around 9:00 am) 

Lunch 1: Chicken rice x 1 plate = 544 cal (around 12:00 pm) 

Lunch 2: Ayam Pangang with White Rice = 544 cal (around 4:30pm) 

Dinner: Ayam Penyet x 1 plate + 1 scoop protein powder post-gym + 3 medium hard boiled eggs = 930 cal (around 8:00pm) 

Snacks: 1.5 fried eggs + 1 orange + 1 slice of papaya + 1 oreo wafer (lol) = 385 cal (eaten at various timings) 

 

Notice that I ate TWO lunches. While, given that I was in sch during this period, maybe that's why I could manage, but see, this is how much a skinny guy would have to eat DAILY to get bulking. After around a year of doing this, I went from 63 to around 70 kgs. I got a little fat, but my god, my weights in the gym went up and I was gaining a good muscle base. 

 

2) Count your macros 

 

How did I figure out them calories you might wonder? While, I used an app called MyFitnessPal (Apple Store has it, so Android shld hv too). It includes a barcode scanner so it's really useful when you want to count your macronutrients from packaging etc. Ok, so what are macro-nutrients? While basically the food you consume can be divided into carbohydrates, protein and fats. E.g. a meal at Popeyes - chicken meat = protein; carbs = the cookie thingy and the coke drink (basically sugar water) and fats = the chicken skin, the oil in the cooking etc. You need to eat 1g per pound of bodywt for proteins, keep fats at a minimum (roughly 15-20% of daily consumption) with the rest as carbs. I can't explain everything here so here's a link to a good website with more explanation: https://rippedbody.com/complete-diet-nutrition-set-up-guide/ Count your macros accordingly to whether you want to bulk, cut or maintain. For the longest time, I thought only bulking and cutting was for bodybuilders or those fitness freak types,but trust me, if you want results, go on a proper bulking programme. 

 

3) Forget isolation work, focus on compounds 

 

Isolation work = bicep curls, chest flyes, calf raises, triceps push downs etc

compounds = squats, deadlifts, bench press, military press, barbell bent-over rows, pull-ups, etc

I can't count the number of times I've seen skinny guys sitting in front of the gym mirror doing bicep curls. eh hello sistel, you need to do dem heavy exercises (compounds) to get big bro. Think about it, does your body take more stress doing a squat or doing a bicep curl? Compounds engage more of your entire body and more muscles, so your body will naturally respond as a whole unit to compounds than to isolation exercises. This results in growth. More stress overall = more growth overall = bigger body.

 

4) If you are a beginner or intermediate lifter, forget the "bro-split" (I consider myself an intermediate lifter btw)

 

What's the bro-split? Monday = chest, Tues = back, Wed = shoulders, Thurs = biceps and tricpes, Fri = Legs, Sat = Abs. This works for guys who're on roids (no need so much simulation for muscle growth) and/or those who're advanced lifters (they work so hard on each day that they feel sore enough for an entire week so rest is needed). Truth is, the bro-spilt doesn't work for beginners. Muscles usually recover with 48 hours to take the next round of training. So why waste your precious time resting for 7 days before the next trng session when you can train twice a week? The programme I am on now is a Push-Pull-Push-Pull-Legs one. Push Days = chest, shoulders, triceps. Pull Days = back, biceps, deadlifts. Legs = squats, hams, quads, calves etc. I (try to) do abs every session. In this programme, I hit my chest 2x a week. So in a month, I've trained my chest (i.e. gotten used to heavier wts, perfected more of my movement, tried different angles, etc) for 8 times, versus someone on a "bro-split" who has only trained his chest 4 times. 

 

5) Develop your mind-muscle connection  

 

This is more for gym work. No matter what programme you are on, you need to develop that mind-muscle connection. Meaning you need to know which exact muscles you are stimulating with each movement. You can do a bench press, but can you feel your chest muscles expand and contract, with the squeeze at the top? You can shoulder press with dumbbells, but can you feel the burn in your shoulders as you push the weight up? The more you develop your mind-muscle connection, the more effective your workout becomes because you know and can feel how your muscles are responding exactly to each movement. With that, you can adjust your movement to accommodate your particular body structure (this is a little more advanced) and hit the particular muscle better. 

 

6) Cardio can be kept at a minimum (until you've reached a certain level of bulk) 

 

Just like it says, keep cardio at a minimum - i.e. no long distance runs, 45 min jogs etc. Cardio is a muscle-burning activity. Compare marathon runners with short-distance sprinters. Which one has a better physique? 

 

7) Rest is important 

 

You never train 2- 3 times A DAY. That is simply crazy and you should probably fire your personal trainer and come train with me (haha). Your body needs rest to grow. What happens in the gym is your stress your muscle, you break them down, you make them regret ever being born into your body, then when they rest, they use protein to grow stronger. Those guys who've gone thru NS, you shld know. It's probably the first time in your life doing like 200 - 300 pushups per session, and what happened after? Your chest grew and you could do more right? But this only happens AFTER you've rested at least a night or 1-2 days. Not when you do 100 pushup for morning pt, then 100 for afternoon tio kan, then 100 for night-time tio kan again. Rest is important for muscle growth. So sleep your 8 hours per night, don't go MacRitchie look for guys till 2 - 3 am then wake up next day 7am. Ya pls don't. 

 

Ok, best of luck guys. I am no personal trainer, but what I have written here, I have personally found helpful. In fact, this post reminds me to be a better lifter cos I've been a bit lazy with some of the things recommended too. HAHA. Jia you all

 

[sum1outhere_03]

sorry, I meant a week. a day is ridiculous, just like wanking lol.

 

Btw @justintime, can we know how many is your "a few years"?

Edited March 30, 2017 by sum1outhere_03

[xydboy]

12 hours ago, justintime said:

Hello 

 

Guess I stumbled onto this post as well. This post resonated with me cos I used to be a skinny guy too (ht: 170; wt: 55) for the longest time. Currently at wt: 67 after a few years of gymming and bulking. 

 

Here're some of the things I've learnt through my bulking journey. 

 

1) Eat Lots of Food 

 

I think one thing that many skinny guys forget is that we have a high metabolic rate, which means that your body naturally burns fat fast (this will change with age however. As you age, your metabolic rate will slow down and you will start putting on weight). So for the longest time, I could not get above 60 kgs. That changed when I headed to America to become an exchange student. It's basically a buffet everyday at lunch and dinnertime, so you basically eat all you want. I can't rmb the exact meals I ate in the US, but I converted that calories (3240 cal/day) to a Singaporean version. And it would look like this: 

 

Breakfast: 6 slices of enriched soft meal bread with 3 slices of cheese + 2 slices of honeybaked ham = 844 cal (around 9:00 am) 

Lunch 1: Chicken rice x 1 plate = 544 cal (around 12:00 pm) 

Lunch 2: Ayam Pangang with White Rice = 544 cal (around 4:30pm) 

Dinner: Ayam Penyet x 1 plate + 1 scoop protein powder post-gym + 3 medium hard boiled eggs = 930 cal (around 8:00pm) 

Snacks: 1.5 fried eggs + 1 orange + 1 slice of papaya + 1 oreo wafer (lol) = 385 cal (eaten at various timings) 

 

Notice that I ate TWO lunches. While, given that I was in sch during this period, maybe that's why I could manage, but see, this is how much a skinny guy would have to eat DAILY to get bulking. After around a year of doing this, I went from 63 to around 70 kgs. I got a little fat, but my god, my weights in the gym went up and I was gaining a good muscle base. 

 

2) Count your macros 

 

How did I figure out them calories you might wonder? While, I used an app called MyFitnessPal (Apple Store has it, so Android shld hv too). It includes a barcode scanner so it's really useful when you want to count your macronutrients from packaging etc. Ok, so what are macro-nutrients? While basically the food you consume can be divided into carbohydrates, protein and fats. E.g. a meal at Popeyes - chicken meat = protein; carbs = the cookie thingy and the coke drink (basically sugar water) and fats = the chicken skin, the oil in the cooking etc. You need to eat 1g per pound of bodywt for proteins, keep fats at a minimum (roughly 15-20% of daily consumption) with the rest as carbs. I can't explain everything here so here's a link to a good website with more explanation: https://rippedbody.com/complete-diet-nutrition-set-up-guide/ Count your macros accordingly to whether you want to bulk, cut or maintain. For the longest time, I thought only bulking and cutting was for bodybuilders or those fitness freak types,but trust me, if you want results, go on a proper bulking programme. 

 

3) Forget isolation work, focus on compounds 

 

Isolation work = bicep curls, chest flyes, calf raises, triceps push downs etc

compounds = squats, deadlifts, bench press, military press, barbell bent-over rows, pull-ups, etc

I can't count the number of times I've seen skinny guys sitting in front of the gym mirror doing bicep curls. eh hello sistel, you need to do dem heavy exercises (compounds) to get big bro. Think about it, does your body take more stress doing a squat or doing a bicep curl? Compounds engage more of your entire body and more muscles, so your body will naturally respond as a whole unit to compounds than to isolation exercises. This results in growth. More stress overall = more growth overall = bigger body.

 

4) If you are a beginner or intermediate lifter, forget the "bro-split" (I consider myself an intermediate lifter btw)

 

What's the bro-split? Monday = chest, Tues = back, Wed = shoulders, Thurs = biceps and tricpes, Fri = Legs, Sat = Abs. This works for guys who're on roids (no need so much simulation for muscle growth) and/or those who're advanced lifters (they work so hard on each day that they feel sore enough for an entire week so rest is needed). Truth is, the bro-spilt doesn't work for beginners. Muscles usually recover with 48 hours to take the next round of training. So why waste your precious time resting for 7 days before the next trng session when you can train twice a week? The programme I am on now is a Push-Pull-Push-Pull-Legs one. Push Days = chest, shoulders, triceps. Pull Days = back, biceps, deadlifts. Legs = squats, hams, quads, calves etc. I (try to) do abs every session. In this programme, I hit my chest 2x a week. So in a month, I've trained my chest (i.e. gotten used to heavier wts, perfected more of my movement, tried different angles, etc) for 8 times, versus someone on a "bro-split" who has only trained his chest 4 times. 

 

5) Develop your mind-muscle connection  

 

This is more for gym work. No matter what programme you are on, you need to develop that mind-muscle connection. Meaning you need to know which exact muscles you are stimulating with each movement. You can do a bench press, but can you feel your chest muscles expand and contract, with the squeeze at the top? You can shoulder press with dumbbells, but can you feel the burn in your shoulders as you push the weight up? The more you develop your mind-muscle connection, the more effective your workout becomes because you know and can feel how your muscles are responding exactly to each movement. With that, you can adjust your movement to accommodate your particular body structure (this is a little more advanced) and hit the particular muscle better. 

 

6) Cardio can be kept at a minimum (until you've reached a certain level of bulk) 

 

Just like it says, keep cardio at a minimum - i.e. no long distance runs, 45 min jogs etc. Cardio is a muscle-burning activity. Compare marathon runners with short-distance sprinters. Which one has a better physique? 

 

7) Rest is important 

 

You never train 2- 3 times A DAY. That is simply crazy and you should probably fire your personal trainer and come train with me (haha). Your body needs rest to grow. What happens in the gym is your stress your muscle, you break them down, you make them regret ever being born into your body, then when they rest, they use protein to grow stronger. Those guys who've gone thru NS, you shld know. It's probably the first time in your life doing like 200 - 300 pushups per session, and what happened after? Your chest grew and you could do more right? But this only happens AFTER you've rested at least a night or 1-2 days. Not when you do 100 pushup for morning pt, then 100 for afternoon tio kan, then 100 for night-time tio kan again. Rest is important for muscle growth. So sleep your 8 hours per night, don't go MacRitchie look for guys till 2 - 3 am then wake up next day 7am. Ya pls don't. 

 

Ok, best of luck guys. I am no personal trainer, but what I have written here, I have personally found helpful. In fact, this post reminds me to be a better lifter cos I've been a bit lazy with some of the things recommended too. HAHA. Jia you all

 

I like your recommendations. With regards to the last point I presume its meant for novice lifters (similar to the rest of the points). But what I would like to stress is that depending on what kind of regime, sometimes one can train more than once a day. Well, that's for the advance lifters. But yes, good recommendations on a whole.

[justintime]

Haha yep I meant novice lifters for most of the points. Thanks for your kind words senpai personal trainer! HAHA

Edited April 1, 2017 by justintime

[justintime]

On 3/30/2017 at 9:06 PM, sum1outhere_03 said:

sorry, I meant a week. a day is ridiculous, just like wanking lol.

 

Btw @justintime, can we know how many is your "a few years"?

 

Hmm a few years is ... for gym: 8 years? proper bulking and dieting knowledge: coming to 3

[sum1outhere_03]

that sounds like quite a fair bit of commitment.

 

Sorry, maybe this can be a bit personal, but if you don't mind, for this level of commitment, do you have to spend a lot? Gym needless to say, but things like powder and eating? Does that cost a lot for you guys? In long term I think it may be challenging though.

 

Just curious, no obligation to answer if you feel uncomfortable

Edited April 1, 2017 by sum1outhere_03

[justintime]

1 minute ago, sum1outhere_03 said:

that sounds like quite a fair bit of commitment.

 

Sorry, maybe this can be a bit personal, but if you don't mind, for this level of commitment, do you have to spend a lot? Gym needless to say, but things like powder and eating? Does that cost a lot for you guys? In long term I think it may be challenging though.

 

Just curious, no obligation to answer if you feel uncomfortable

 

1 tub of protein powder has 71 servings. If you gym 4 times a week, that means 71/4 = 17.75 weeks (4.5 months). Protein powder costs around $90? So that means... $20 per month. Quite cheap what. Plus if you cannot afford it... then cook your own chicken breast lo.

 

Creatine is like... $40? Can last roughly 2 months and I only consume during workout days (30 servings per container). So that means $20 per month also. Total = $40.

 

Gym membership = $65 - 70 (GYMMBOXX haha). So that is like... $150 per month? Not too ex right?  

 

 

[xydboy]

7 hours ago, sum1outhere_03 said:

that sounds like quite a fair bit of commitment.

 

Sorry, maybe this can be a bit personal, but if you don't mind, for this level of commitment, do you have to spend a lot? Gym needless to say, but things like powder and eating? Does that cost a lot for you guys? In long term I think it may be challenging though.

 

Just curious, no obligation to answer if you feel uncomfortable

It also depends on yourself. What you want to eat. Like someone famously said,"you can choose to eat in restaurant, food court, or hawker center.." So when it comes to food, it depends a lot. To save money, I typically do home cooked. That will be the minimal. Moreover you can buy those meat from wholeseller, which is even cheaper (at times it can be lightly marinated). Eventually if you want to grow big/gain mass, then you have to eat. You still have to eat on your usual routine, just depending on the quality and quantity.

[speedoluver]

For skinny people, how to eat without tummy growing? 

[xydboy]

On 4/2/2017 at 5:15 PM, speedoluver said:

For skinny people, how to eat without tummy growing? 

Cause skinny people are not working out enough. Period.

[speedoluver]

22 hours ago, xydboy said:

Cause skinny people are not working out enough. Period.

 

any gym routine to recommend for beginners?