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  • 03-11-17, 8:22 pm (EST)

    Skinny beginner with fast metabolism

    March 11, 2017, 8:22 pm

    Hello, I'm a skinny 21 year old guy (5'10, 143 pounds or less aprox; my goal is muscle gain of course; I've been following an exercising routine for 4-5 days now; I don't measure my calories but I try to eat enough fruits, bread, milk, nuts and seeds, and pasta/chicken/meat/fish depending on the day; I have no injuries) I have a fast metabolism, I eat a lot but don't gain weight (or at least, before starting I hadn't been gaining any weight) I've seen a bit of progress in general which my classmates have pointed out. I've been exercising 3 days a week, doing squats, deadlifts, overhead press and bench press, and also adding in ab and calf exercises, I do them all the same day. My question is, do I need to train daily? I've read in a few sites that in my case I must workout 4 days a week maximum. What other exercises should I add beside those I said if I want a really proportionate body? And should I split them or do them all the same day? How often should I switch up my routine?

    Thanks in advanced! I feel kind of frustrated with so much info in the internet that only makes me confused.

  • 03-14-17, 7:32 pm (EDT)

    Skinny beginner with fast metabolism

    March 14, 2017, 7:32 pm

    Hello Frank and Welcome ;-)

    Coming from another skinny guy trying to gain muscle you answered your own question. " I don't measure my calories but I try to eat enough . "

    trust me if you are 5 '10 and 143 lbs not eating enough. 2000 calroies a day diet wont cut it. Like everything if you dont measure how do you know where you stand.

     

    As far as training goes another member can shine in since I am still learning too.

     

  • 03-14-17, 9:10 pm (EDT)

    Skinny beginner with fast metabolism

    March 14, 2017, 9:10 pm

    Hey! I started measuring my calories 2 days ago haha. I gotta multiply my weight in lbs x 25 right? I just went through a lot of info and it seems that 3 days a week maximum with a full body workout is ideal for an ectomorph me, focusing on compound exercises. We'll see!

  • 03-14-17, 10:23 pm (EDT)

    Skinny beginner with fast metabolism

    March 14, 2017, 10:23 pm

    Hello fellow crazy metabolism guy. I've been where you are. I started off at 120 lbs at 5'9 which is crazy small. I'm now 165.5 lbs. How regularly you train will depend on the goals. It will also influence length of the workout, intencity and what exercises to incorporate etc. Personally I train 5-6 days a week but I plan to compete so thats what I need to do. So I can't really design a plan for you without really going into depth about what you want to do. As for when to change routines if you feel like you are not seeing any progress or you've plateaued it's time to change things up. Typically 4-6 weeks is normal. I recommend using the calculator in the meal plan section of this site to calculate your daily macro needs.

  • 03-15-17, 12:39 pm (EDT)

    Skinny beginner with fast metabolism

    March 15, 2017, 12:39 pm
    Posted by: Limitless_Derek

    Hello fellow crazy metabolism guy. I've been where you are. I started off at 120 lbs at 5'9 which is crazy small. I'm now 165.5 lbs. How regularly you train will depend on the goals. It will also influence length of the workout, intencity and what exercises to incorporate etc. Personally I train 5-6 days a week but I plan to compete so thats what I need to do. So I can't really design a plan for you without really going into depth about what you want to do. As for when to change routines if you feel like you are not seeing any progress or you've plateaued it's time to change things up. Typically 4-6 weeks is normal. I recommend using the calculator in the meal plan section of this site to calculate your daily macro needs.

    I agree with Derek on the training aspect. Just keep in mind lifting requires a connection to your body and motor skills also take time as well :-)

    Look forward to seeing your gains Franktastic !!!

  • 03-15-17, 3:28 pm (EDT)

    Skinny beginner with fast metabolism

    March 15, 2017, 3:28 pm

    Hey Frank, I'm a 24 yo, 185 lb, former crazy fast metabolism.

     

    I currently down 3200 cals/day. I gotta say I was maybe at 2300-2800 when I was "eating a lot" without actually counting and I was seeing some results but not as much as when I started counting. I would 100% suggest counting. As far as your diet goals I would suggest you use the meal plan calculator on this site to figure out your daily calories and your macros. I would also suggest using a spreadsheet or something like that to track your intakes and see where you're at by the end of the day.

     

     

    As far as your routine, since you're a beginner, literally anything will work. I would suggest you use less barbell movements and stick to more dumbbells for a while just to deal with muscle imbalances you might have (so you don't run into this problem later. It is literally the most common regret amongst the experienced lifters I follow/know). I actually created a routine for that since one of my good friends saw my gains and instantly wanted to start lifting too, haha, so here's a link to it!

    Link: https://www.dropbox.com/s/jejjulljtfdloa7/stick%20to%20the%20basics%20refined.txt?dl=0


    I'm incredibly partial to splits, they just feel better for me and I like going to the gym every day, so it just works out. I would suggest doing the routine above and hitting up two muscle groups at a time. Chest+Tri, Back+Bi, Legs+Shoulders. All the exercises are easily explained with a quick google search. I suggest taking ~1 month on this routine.

    If you want to keep doing full body workouts with barbell work, I would suggest switching to SL5x5, but just know you're training like a powerlifter, so you gotta eat like one or the program won't be AS effective. Actually count your calories and eat at a slight surplus (250-500 cals). It's also a 3day/week program, so you're set on that. It's a well known and proven method, so you don't have to wonder if it works, you just have to do it and take care of your diet. Also, try to lay down good form before you get into strength training. (more subtle details will click later on, but you don't want to be doing goodmorning squats or accidental SLDL by botching your deadlift form with an overload program because you'll most likely injure yourself in the long run).

     

    Always focus on strength at least a portion of your workouts. I take months for strength gains and then others for bodybuilding hypertrophy work.

    Just remember: being stronger will allow you do to more and better quality hypertrophy work later on, so it's always a good thing



    Hope this helped! Let me know if you have any questions!

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 03-15-17, 5:29 pm (EDT)

    Skinny beginner with fast metabolism

    March 15, 2017, 5:29 pm

    Great explnation everyone ! Wow 3200 calories is alot Jorge I am having issues with 2700 calories lol

  • 03-16-17, 6:28 pm (EDT)

    Skinny beginner with fast metabolism

    March 16, 2017, 6:28 pm
    Posted by: Crashgymrat

    Great explnation everyone ! Wow 3200 calories is alot Jorge I am having issues with 2700 calories lol

    It is a lot, but it is also what has me slowly approaching 185 lbs instead of staying stuck at 175 lbs when I was just "eating a lot".
    If you're struggling with it, it's most likely because you're eating wild variations of calories from day to day. (like my 2300-2800/day phase)

    Once you hit a certain goal and keep hitting it pretty strictly for about a week (within 100-200 lbs of it every day), your body gets used to it and you don't even have to forcefeed yourself that much anymore.

     

    If you're having a LOT of trouble reaching your diet goals, I would also suggest using liquid calories (protein shakes or juices: apple, orange and grape are my favs, grape has a bunch of sugars and a lot more carbs than the other two, so watch out for that).

     

     

     

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 03-17-17, 1:17 pm (EDT)

    Skinny beginner with fast metabolism

    March 17, 2017, 1:17 pm

    Limitless_Derek,

    Hey I already calculated the macros I need, thanks for suggesting those charts. I don't really want to get that huge, this is actually my goal, maximum:

     

    I REALLY like this body type!

     

    I figured out yeah, the strength training x3 week + diet would be ideal for me since I need to get that muscle mass from somewhere, right? I started off with warming up my muscles at the gym for 3 days doing dips, pull ups and using other machines (my body was in so much pain after not doing crap for years!). After that, using barbells wasn't really that hard (I've been training for like 6-7 days with a routine now) I started doing 3 sets of 6-8 squats, 3x6-8 bench press, 3x8 overhead press, 3x6-8 deadlifts and I added calf, ab and an extra butt exercises (All those in a workout day) But now I changed it up to a routine I saw somewhere which goes like this (still 3x week):

     

    M: Squats 5x5, bench press 5x5, bent over barbell row 5x5, weighted sit ups 3x25

    W: Deadlifts 3x5, bench press 5x5, pull ups 3x max, weighted sit ups 3x25

    F: same as monday

     

    I want to be very proportionate (I definitely don't want to be looking like a dorito or lacking neck, or calves.. or anything for that matter!) BUT I want to emphasize on shoulders, trapezius, pecs, back, thighs and butt.

     

    jorgeegroj

    Counting the macros isn't as easy as I initally thought! lol. But I guess it's useful that my maid prepares lots of natural fruit juices, and I guess I'm going to get a big jar of nuts, almonds and dried fruits to help me out. Isn't a diet as important in any training method I choose? Or can I get away with taking less macros following your routine? I just want to follow a routine that leads me to where I want faster than other routines (I KNOW I need to be very patient regardless of the method I choose cause it takes time and persistence!)

     

    Crashgymrat

    I'm trying to reach 2800 cals lol! I guess I miscalculated my current bodyfat or goal lol.

     

     

     

     

    By the way, is it normal that I'm feeling little to no pain the next day after the workouts? I could BARELY walk the frist days after starting out though.

     

    THANKS so much for your help guys! I greatly appreciate it! :-)

  • 03-17-17, 5:47 pm (EDT)

    Skinny beginner with fast metabolism

    March 17, 2017, 5:47 pm
    Posted by: FranktasticFrank

    Limitless_Derek,

    Hey I already calculated the macros I need, thanks for suggesting those charts. I don't really want to get that huge, this is actually my goal, maximum:

     

    I REALLY like this body type!

     

    I figured out yeah, the strength training x3 week + diet would be ideal for me since I need to get that muscle mass from somewhere, right? I started off with warming up my muscles at the gym for 3 days doing dips, pull ups and using other machines (my body was in so much pain after not doing crap for years!). After that, using barbells wasn't really that hard (I've been training for like 6-7 days with a routine now) I started doing 3 sets of 6-8 squats, 3x6-8 bench press, 3x8 overhead press, 3x6-8 deadlifts and I added calf, ab and an extra butt exercises (All those in a workout day) But now I changed it up to a routine I saw somewhere which goes like this (still 3x week):

     

    M: Squats 5x5, bench press 5x5, bent over barbell row 5x5, weighted sit ups 3x25

    W: Deadlifts 3x5, bench press 5x5, pull ups 3x max, weighted sit ups 3x25

    F: same as monday

     

    I want to be very proportionate (I definitely don't want to be looking like a dorito or lacking neck, or calves.. or anything for that matter!) BUT I want to emphasize on shoulders, trapezius, pecs, back, thighs and butt.

     

    jorgeegroj

    Counting the macros isn't as easy as I initally thought! lol. But I guess it's useful that my maid prepares lots of natural fruit juices, and I guess I'm going to get a big jar of nuts, almonds and dried fruits to help me out. Isn't a diet as important in any training method I choose? Or can I get away with taking less macros following your routine? I just want to follow a routine that leads me to where I want faster than other routines (I KNOW I need to be very patient regardless of the method I choose cause it takes time and persistence!)

     

    Crashgymrat

    I'm trying to reach 2800 cals lol! I guess I miscalculated my current bodyfat or goal lol.

     

     

     

     

    By the way, is it normal that I'm feeling little to no pain the next day after the workouts? I could BARELY walk the frist days after starting out though.

     

    THANKS so much for your help guys! I greatly appreciate it! :-)

    yeah, most people underestimate how crazy macro counting can get. You're lucky that you have someone to prepare some of your food! When I used to live by myself it was always a struggle to hit my macros because I'm not that great in the kitchen.

     

    I would say, let your macros dictate how fast you're gaining mass and let your workouts do the rest. Eat at a small surplus so you gain mostly muscle and lean bulk your way up for a while. My routine is specifically designed for making sure you have minimal muscle imbalances before you start doing more symmetric, bilateral work.

     

    I wouldn't say there's a particular routine that will get you there the quickest. I've gained muscle on PPL just like I have on strength based splits and powerlifting routines. It's really all about spicing it up so that you stay motivated and seeing what works for you.

     

     

    As far as not being in pain post-workout. You should probably have some DOMS (delay onset muscle soreness), but you shouldn't be in pain. Sometimes when people first work out their bodies can't recover quickly and they end up having dinosaur arms for a while or stuff like that, but that level of pain/soreness goes away quickly. You should most certainly feel some soreness but not pain. Pain is usually an indicator of bad form too!

     

    Lmk if you have any questions/want help with anything!

     

     

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 03-20-17, 1:12 pm (EDT)

    Skinny beginner with fast metabolism

    March 20, 2017, 1:12 pm

    How did the past few days turn out Frank ?

  • 03-26-17, 1:43 am (EDT)

    Skinny beginner with fast metabolism

    March 26, 2017, 1:43 am

    It's been great! I'm following a routine that focuses on compound exercises (somewhat different from the one I posted) and I'm really loving it. Now I have to focus on my diet cause I'm not talking much care of it, I specially want to avoid extra fat and processed sugars.

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