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  • Posted On: 05-14-18, 3:32 pm (EDT) #1

    Skinny Fat/ Hard Gainer looking for advice

    May 14, 2018, 3:32 pm

    I am a 28 year old male, about 160lbs, 5'11.  I've been trying to get into fitness for a couple years not but have just recently hunkered down and actually started paying more attention to my diet, posture, and routine. My meal plan isnt 100% yet but I am eating healthy meal preps everyday to avoid grabbing something quick while at work, Ive cut out most sugars and all soda and candy.  I would work out every day and I would work out very hard but was seeing absolutely no changes in my body. 

     

    I guess what Im looking for is exactly what type of routine should I be doing? I viewed the Push-A video and did that today and really felt good afterwards, good as in I really felt I went hard and left it all on the bench. As someone who is skinny fat and a hardgainer should I stick with this split? I guess the rest of the program is here on the website with the premium membership?  As a HG/SF and if I do this split should I be working out 6 times a week or should I be doing every other day? There is a ton of information out there and I just want to make sure I'm not confusing something for more advanced lifters. 

     

    Also Im lactose intolerant so I make my shakes with lactaid. I notice this has 12G of sugar per cup. Is this acceptable or should I be looking into alternatives?

     

    Thanks!

  • Posted On: 05-14-18, 7:03 pm (EDT) #2

    Skinny Fat/ Hard Gainer looking for advice

    May 14, 2018, 7:03 pm
    Posted by: faist89

    I am a 28 year old male, about 160lbs, 5'11.  I've been trying to get into fitness for a couple years not but have just recently hunkered down and actually started paying more attention to my diet, posture, and routine. My meal plan isnt 100% yet but I am eating healthy meal preps everyday to avoid grabbing something quick while at work, Ive cut out most sugars and all soda and candy.  I would work out every day and I would work out very hard but was seeing absolutely no changes in my body. 

     

    I guess what Im looking for is exactly what type of routine should I be doing? I viewed the Push-A video and did that today and really felt good afterwards, good as in I really felt I went hard and left it all on the bench. As someone who is skinny fat and a hardgainer should I stick with this split? I guess the rest of the program is here on the website with the premium membership?  As a HG/SF and if I do this split should I be working out 6 times a week or should I be doing every other day? There is a ton of information out there and I just want to make sure I'm not confusing something for more advanced lifters. 

     

    Also Im lactose intolerant so I make my shakes with lactaid. I notice this has 12G of sugar per cup. Is this acceptable or should I be looking into alternatives?

     

    Thanks!

    Hey @faist89! You do need to get your @mealplan in order ASAP. If you aren't seeing results, that's probably the reason why.

     

    The PPL program is great for a beginner and yes, as long as you are in a surplus, it will help you build muscle and ideally lose fat with the circuits as well (doing something like carb cycling might help in that area too).

     

    The entire program is available with your PLATINUM membership, yes, and when you are on the main PPL program page, you'll see on the right hand side of the page that there is a link where you can download the calendar. That will show you what you need to do each week/month for the program. For example, it will start you off with workouts every other day so you can ease into more volume.

     

    The sugar in the lactaid might not be the best, but as long as you don't have tons of refined sugar, you should be OK.

  • Posted On: 05-14-18, 7:47 pm (EDT) #3

    Skinny Fat/ Hard Gainer looking for advice

    May 14, 2018, 7:47 pm

    Yeah definitely @scott_herman. I just ROUGHLY calculated my calorie intake of what Im currently taking to work and eating for dinner and Im only at about half of what was recommended in the meal plan calculator.

     

    My Struggle is breakfast. I need to find something I can take on the go. I am up very early for work and can't do a shake because my job has me away from a bathroom for upwards of 3 hours. I can not stand the texture of oatmeal but I might have to try some things with it lol.

     

    Im in the meal prep area of the site now but looks like some site upgrades are going on. Bad timing on me lol.

     

    Well this is surely going to be a struggle but Im up for the challenge. I have a tough time finishing some meals now so I can only imagine having to add to and essentially double up on what Im currently eating.

     

    I have cut out all sugars besides the milk and whatever happens to be in my protein bar. I kind of just grab one at the local mini mart and never really think about. Need to check out the shop here for some. I suppose I can give almond or soy milk a try.

  • Posted On: 05-14-18, 10:30 pm (EDT) #4

    Skinny Fat/ Hard Gainer looking for advice

    May 14, 2018, 10:30 pm

    You could add some fruit to your oatmeal, maybe some peanut butter, some Greek yoghurt even.

     

    You don't HAVE to have breakfast if it's too much trouble to fit it.. it just means your other meals later in the day need to have more calories in them, or you need to snack more later in the day.

     

    Shakes will make calories easier to get down, as long as you are making most of them with whole food. If you really, REALLY can't get all the calories you need daily from food though, you might want to look into a mass gainer. Just try not to rely on it too much.

  • Posted On: 05-17-18, 8:01 am (EDT) #5

    Skinny Fat/ Hard Gainer looking for advice

    May 17, 2018, 8:01 am

    @scott_hermann do you have a recommendation for a replacement of the lat pulldown? I've got a decently equipped home gym but I have no cable machines and I didn't want to sign up for another gym somewhere since I've already joined one being built very close to home. Looking for something to do in the mean time until they open.

  • Posted On: 05-18-18, 12:36 am (EDT) #6

    Skinny Fat/ Hard Gainer looking for advice

    May 18, 2018, 12:36 am
    Posted by: faist89

    @scott_hermann do you have a recommendation for a replacement of the lat pulldown? I've got a decently equipped home gym but I have no cable machines and I didn't want to sign up for another gym somewhere since I've already joined one being built very close to home. Looking for something to do in the mean time until they open.

    Do you have a pull-up bar? If not, try something like pendlay rows instead to hit the lats super hard!

  • Posted On: 05-18-18, 7:28 am (EDT) #7

    Skinny Fat/ Hard Gainer looking for advice

    May 18, 2018, 7:28 am

    I do have a pull up bar I don't know why I didn't think of that lol. Thanks I'll check out the pendlay rows as well!

     

    Loving the PPL program so far. I can really feel those push days. Pull didn't hit me to bad this week. I was feeling very run down so maybe I just didn't hit it hard enough but I'm excited to start the second week.

  • Posted On: 05-18-18, 7:17 pm (EDT) #8

    Skinny Fat/ Hard Gainer looking for advice

    May 18, 2018, 7:17 pm
    Posted by: faist89

    I do have a pull up bar I don't know why I didn't think of that lol. Thanks I'll check out the pendlay rows as well!

     

    Loving the PPL program so far. I can really feel those push days. Pull didn't hit me to bad this week. I was feeling very run down so maybe I just didn't hit it hard enough but I'm excited to start the second week.

    Great!! So glad you are enjoying the program too @faist89. Make sure you are getting enough sleep at night and the @mealplan is on point to keep those energy levels as high as possible 😁 πŸ’ͺ 

  • Posted On: 05-21-18, 9:10 pm (EDT) #9

    Skinny Fat/ Hard Gainer looking for advice

    May 21, 2018, 9:10 pm
    Posted by: Scott_Herman

    Great!! So glad you are enjoying the program too @faist89. Make sure you are getting enough sleep at night and the @mealplan is on point to keep those energy levels as high as possible 😁 πŸ’ͺ 

     Still dialing in my meal plan and wanted to double check what I should be setting my goal at? Ive got a little belly and chest fat. So should I set my goal as fat loss or lean/hard muscle gain?

  • Posted On: 05-22-18, 7:20 pm (EDT) #10

    Skinny Fat/ Hard Gainer looking for advice

    May 22, 2018, 7:20 pm
    Posted by: faist89

     Still dialing in my meal plan and wanted to double check what I should be setting my goal at? Ive got a little belly and chest fat. So should I set my goal as fat loss or lean/hard muscle gain?

    Do you know what your bf% is? If it's around 15%.. go for lean muscle gain for a while probably. You are a hardgainer after all, so a surplus is probably the only thing you should be focusing on at the moment! Add that muscle mass bro! πŸ’ͺ

  • Posted On: 05-22-18, 8:24 pm (EDT) #11

    Skinny Fat/ Hard Gainer looking for advice

    May 22, 2018, 8:24 pm

    I assume its a bit higher than that. I carry a little fat in my stomach and chest but Im seeing progress already with my diet and the PPL program.

  • Posted On: 05-23-18, 12:08 am (EDT) #12

    Skinny Fat/ Hard Gainer looking for advice

    May 23, 2018, 12:08 am
    Posted by: faist89

    I assume its a bit higher than that. I carry a little fat in my stomach and chest but Im seeing progress already with my diet and the PPL program.

    Well if you are seeing progress you must be on the right track with your @mealplan and the PPL split! At the end of the day, if you are a hardgainer and on the skinny fat side of things, the best thing to do right now would be to get in a surplus so you can start adding some mass. Keep up the good work!

  • Posted On: 05-30-18, 5:58 pm (EDT) #13

    Skinny Fat/ Hard Gainer looking for advice

    May 30, 2018, 5:58 pm

    Im almost through week 3 of PPL and seeing differences in my arms, shoulders, back and legs. My favorite pair of shorts really doesn't fit well around my ham strings and glutes. So says my GF at least. I think they fit very flattering like lol.

     

    I've hit 168 on the scale. Which for me isn't anything really. I tend to fluctuate anywhere from 3-7lbs every few days for some reason. But Im not noticing any changes around my mid section or chest. Mainly where I hold any fat on my body. Is this something to do with my meal plan? Is this something I just need to work through? If anything I feel like Ive gained in these areas.

  • Posted On: 05-31-18, 7:13 pm (EDT) #14

    Skinny Fat/ Hard Gainer looking for advice

    May 31, 2018, 7:13 pm
    Posted by: faist89

    Im almost through week 3 of PPL and seeing differences in my arms, shoulders, back and legs. My favorite pair of shorts really doesn't fit well around my ham strings and glutes. So says my GF at least. I think they fit very flattering like lol.

     

    I've hit 168 on the scale. Which for me isn't anything really. I tend to fluctuate anywhere from 3-7lbs every few days for some reason. But Im not noticing any changes around my mid section or chest. Mainly where I hold any fat on my body. Is this something to do with my meal plan? Is this something I just need to work through? If anything I feel like Ive gained in these areas.

    Haha nice @faist89 sounds like you are making some serious gains! And showing them off too, I love it 😁 

     

    One thing about your weight.. if you are weighing yourself every day.. try not to anymore. Try weighing yourself just once a week, at the same time if you can, under the same circumstances (e.g. in the morning without eating anything). That's more of an idea of your true weight, and will give you a better picture of your progress in terms of numbers. Not that you NEED to worry about numbers.. mostly how you look and feel.

     

    If you haven't gained fat in those areas.. that's a good thing isn't it? haha.

  • Posted On: 05-31-18, 8:00 pm (EDT) #15

    Skinny Fat/ Hard Gainer looking for advice

    May 31, 2018, 8:00 pm

    Im feeling good. I don't obsess over the number and only jump on the scale randomly during the week but not for a number to depend on. I understand my weight will fluctuate as I put on muscle and lose fat. I only mentioned it because I felt like I wasnt losing any fat at all lol. Im seeing decent gains which are keeping me motivated. I even had to run to modells and buy some new plates since my current ones weren't challenging me lol. Still waiting on this LA Fitness to open up.

     

    I'm also noticing a bit of APT which might be tricking me into thinking Im not losing weight in my mid section. Working on that as well. Thanks again for all the help, info, videos, etc.

  • Posted On: 06-03-18, 11:59 pm (EDT) #16

    Skinny Fat/ Hard Gainer looking for advice

    June 3, 2018, 11:59 pm
    Posted by: faist89

    Im feeling good. I don't obsess over the number and only jump on the scale randomly during the week but not for a number to depend on. I understand my weight will fluctuate as I put on muscle and lose fat. I only mentioned it because I felt like I wasnt losing any fat at all lol. Im seeing decent gains which are keeping me motivated. I even had to run to modells and buy some new plates since my current ones weren't challenging me lol. Still waiting on this LA Fitness to open up.

     

    I'm also noticing a bit of APT which might be tricking me into thinking Im not losing weight in my mid section. Working on that as well. Thanks again for all the help, info, videos, etc.

    Yeah APT can give off the effect that you look like you have a bit of a belly, even when you really don't haha. Have you seen my APT video and started implementing those exercises into your routine?

     

    And if you're not sure about losing fat, try carb cycling if you're not already. Mainly on your off days. But do your best to keep the calories more or less the same so you can stay in a surplus.

     

    Always happy to help my friend!

     

  • Posted On: 06-10-18, 9:51 pm (EDT) #17

    Skinny Fat/ Hard Gainer looking for advice

    June 10, 2018, 9:51 pm

    Yes sir and I do my best to integrate them into my workouts but they tend to slip my mind..working on it. Though overall through PPL Im seeing an overall better posture. Seeing good gains. My GF is kind tired of me asking her to touch my legs XD

     

  • Posted On: 06-11-18, 12:47 am (EDT) #18

    Skinny Fat/ Hard Gainer looking for advice

    June 11, 2018, 12:47 am
    Posted by: faist89

    Yes sir and I do my best to integrate them into my workouts but they tend to slip my mind..working on it. Though overall through PPL Im seeing an overall better posture. Seeing good gains. My GF is kind tired of me asking her to touch my legs XD

     

    That's great! Training in general can help you to improve posture. Remember that you don't have to do those exercises around your workouts though, you can do them morning and night.

     

    Showing off the gains haha, nothing wrong with that 😎 

  • Posted On: 06-11-18, 11:04 am (EDT) #19

    Skinny Fat/ Hard Gainer looking for advice

    June 11, 2018, 11:04 am

    Confidence is key right? This is my last day of the first month of PPL. Noticing a little change in my chest as far as body fat. My arms have grown about half an inch and I can feel that in how my T shirts are fitting. I've always had great success with my shoulders coming in fast. IDK why but they alwways did. Feeling muscles popping out all over that I didn't know were there :P Definitely motivated to keep up on the program into the next months.

     

    I know my meal plan still needs some tuning but Im on vacation this week so Ill really have some time to dig in and right some things down and do all the math. But just cutting out all junk foods, sodas, candy etc has me feeling 100% better. I have always had shoulder pain since my early days in the Army but with this steadyregiment of working out and stretching Im feeling almost no pain unless I sleep really wrong.

  • Posted On: 06-11-18, 11:21 pm (EDT) #20

    Skinny Fat/ Hard Gainer looking for advice

    June 11, 2018, 11:21 pm
    Posted by: faist89

    Confidence is key right? This is my last day of the first month of PPL. Noticing a little change in my chest as far as body fat. My arms have grown about half an inch and I can feel that in how my T shirts are fitting. I've always had great success with my shoulders coming in fast. IDK why but they alwways did. Feeling muscles popping out all over that I didn't know were there :P Definitely motivated to keep up on the program into the next months.

     

    I know my meal plan still needs some tuning but Im on vacation this week so Ill really have some time to dig in and right some things down and do all the math. But just cutting out all junk foods, sodas, candy etc has me feeling 100% better. I have always had shoulder pain since my early days in the Army but with this steadyregiment of working out and stretching Im feeling almost no pain unless I sleep really wrong.

    That's right! It's great when you start to notice all those changes for yourself, because that's what can keep you motivated as well, seeing and feeling those improvements in the gym, in the mirror and in yourself.

     

    The @mealplan is super important so yeah, take some time to dial it in. Have I sent you the video for shoulder warm-ups?

  • Posted On: 06-12-18, 10:44 am (EDT) #21

    Skinny Fat/ Hard Gainer looking for advice

    June 12, 2018, 10:44 am

    I dont think so. I haven't come across it either. I've always had shoulder pain and I tend to sleep on my stomach with my arms up so sometimes Ill wake up stiff as hell. My work also keep me standing for about 3+ hours at a stretch with very small shoulder movements back and forth so I tend to be very tight. Defintely feeling better since workout out steadily but Im always down to learn some new stretches.

  • Posted On: 06-12-18, 11:35 pm (EDT) #22

    Skinny Fat/ Hard Gainer looking for advice

    June 12, 2018, 11:35 pm
    Posted by: faist89

    I dont think so. I haven't come across it either. I've always had shoulder pain and I tend to sleep on my stomach with my arms up so sometimes Ill wake up stiff as hell. My work also keep me standing for about 3+ hours at a stretch with very small shoulder movements back and forth so I tend to be very tight. Defintely feeling better since workout out steadily but Im always down to learn some new stretches.

    OK. Try doing these every day before you workout (including before leg workouts). It will help you loosen up a lot!

     

  • Posted On: 07-13-18, 5:47 pm (EDT) #23

    Skinny Fat/ Hard Gainer looking for advice

    July 13, 2018, 5:47 pm

    The shoulder warmups really helped with some pain but I there is definitely an underlying issue I'll have to get looked at.

     

    My Biceps are looking good from the side but I have seen no real change in the width. And having very long arms this is disheartening as my arms already appear thin when Im just in a relaxed position with my arms down lol.

    Any receommendations on a few exercises I can tack on to my Pull days to help out?

  • Posted On: 07-14-18, 12:28 am (EDT) #24

    Skinny Fat/ Hard Gainer looking for advice

    July 14, 2018, 12:28 am

    Hey faist89,

    I would recommend focusing more on the brachialis. Do lots of hammer curls and keep focusing on gaining mass over time. Building muscle can be a slow process, but as you get stronger over the years your arms will naturally start to fill in. And worry not, once those long arms are full they will look absolutely incredible (many would say better than shorter arms).

  • Posted On: 07-15-18, 11:19 pm (EDT) #25

    Skinny Fat/ Hard Gainer looking for advice

    July 15, 2018, 11:19 pm
    Posted by: faist89

    The shoulder warmups really helped with some pain but I there is definitely an underlying issue I'll have to get looked at.

     

    My Biceps are looking good from the side but I have seen no real change in the width. And having very long arms this is disheartening as my arms already appear thin when Im just in a relaxed position with my arms down lol.

    Any receommendations on a few exercises I can tack on to my Pull days to help out?

    Good advice already from Alex!

     

    I have noticed my biceps really starting to fill out more with my Cheat & Recover training, just hitting the biceps with heavy weight and volume. But the exercise that I think has helped the most is incline dumbbell curls.

     

    I would just say, try to get an exercise in there that is targeting more of the outer bicep head as well (something with a closer grip, because the incline DB curl will mostly hit your inner head as it's a wider grip movement). Maybe a close-grip preacher curl, or a cross-body hammer curl which would also hit that brachialis.

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