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Im soo skinny!

SKD

By SKD
in Bodybuilding & aesthetics

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SKD Junior member

SKD

Posted
Posted

Hey everybody,

OK so i was gyming 4-5 times a week last year and put on around 5-6 kgs which was still hardly where i wanted to be, I am currently stand around 180ish cm and weighing a mare 69 kg down from the mid 70's due to being TO busy to gym(poor excuse). I am currently in wellington at university and its has been hectic which has lead to no exercise and certainly no gym work. I am setting myself a goal to start the gym again, but need advice on how to eat on a very average diet as i am in a university dorm. 3 shit meals a day(carb loaded).

Also i am looking to build a stack including protein,creatine , multi , fishoil etc etc so advice on what to buy and brands would be much appreciated

sincerely sick of being F**King skinny (rip me to shit about my lack of knowledge if you please if its going to help!:D)

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Grover Senior member

Grover

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try by eating those 3 meals a day at least!

at 69kg I wouldn't be worried about them beencarb loaded I would want them to be

plenty of bodyweight exercises can do in dorm if not able to get to gym but your problem would appear to be not enough food

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olympia Senior member

olympia

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I used to be there bro. You say only 3 meals a day? What kind of food are these? Do you have access to a supermarket? Then there should be no reason you cant pick up a few cans of chop chop or tuna to eat throughout the day.. Also if you are on the run even those 2 min noodles are an ok carb source and protein shakes , all of these can be made and eaten in minimal time. The idea is to get a serving of protein and carbs 6 times a day. Shakes can make a few but try and stick with whole foods. As for the gym try and get 3 days a week focusing on the big lifts. Bench , squats, deads, shoulder press. Start a journal on here so you have a reason to better yourself. If you can succeed with bodybuilding you can succeed at anything. Just look at Gym Rat. Hes a movie star.

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Phedder Veteran member

Phedder

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I've been in the dorm situation, managed to put on roughly 10kg (not all muscle but certainly not all fat) on those three shitty meals a day with a protein shake after a workout. Do you have the options of going back for seconds once everyone else has had their firsts? I also had access to unlimited amounts of milk from a fridge in the dining room, do you have that luxury? If so that'll be your easiest and cheapest way of adding extra cals. Down a litre of milk with 1-2 scoops of protein powder after each workout and stuff yourself at every meal if you can get seconds and you should be able to gain weight. If That's not enough for you to be gaining then it's easy enough to buy musli bars and canned fish and chicken to eat etc (I'm assuming you have limited access to facilities to make yourself proper meals?)

For proteins anything by Nutra-Tech, Inner Armour, Optimum Nutrition, Dymatize, Gaspari etc are all good brands, Nutra-Tech or Inner Armour are probably your cheapest options. Creatine you want something that states its creapure and micronized.

Have you started training again? What's your plan look like?

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SKD Junior member

SKD

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yea thanks for the advice guys going to start purchasing my own and making the most out of the resources i am avaliable to e.g the milk etc

im thinking of starting a dorian yates style of workout?

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maassive Senior member

maassive

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I think it has already been said mate, but compound lifts are going to be the best for you.

go for a push pull legs split, loaded with big compounds like Dead lifts, Squats, Overhead Press, Bench Press, High Pull, Long Bar Row, Bent Over Row, Lunges, Skull Crushers.

The boys have given excellent info regarding how to get the cals in so no need to repeat.

I was 68kg at 181 at 22 years old. 97kgs now, 25. One night when the last straw had been broken, I dragged my skinning ass up to the top of a bridge and was about to end it all when suddenly a white light appeared and I had a vision of an olympic barbell with a little mouth on it. It had a voice that sounded like rushing waters and it said to me "f*ck WEIGHT MACHINES, they are for fags and girls."

So basically, compound lifts saved my life.

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narcosis73 Member

narcosis73

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yea thanks for the advice guys going to start purchasing my own and making the most out of the resources i am avaliable to e.g the milk etc

im thinking of starting a dorian yates style of workout?

there are many sites on the web that have detailed workout plans / exercisess from beginner to advanced lifter, filter through and pick a couple plans or build your own.

my prefered training routine is a five day volume training split.

as for diet, a wise man once said to me "eat like a cow, try and keep it clean, but just keep eating, because if you start to fell hungry your body has alread started to eat at you muscles for energy.

just my 2c.

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deepmen15 Member

deepmen15

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I was 68kg at 181 at 22 years old. 97kgs now, 25. One night when the last straw had been broken, I dragged my skinning ass up to the top of a bridge and was about to end it all when suddenly a white light appeared and I had a vision of an olympic barbell with a little mouth on it. It had a voice that sounded like rushing waters and it said to me "f*ck WEIGHT MACHINES, they are for fags and girls."

So basically, compound lifts saved my life.

:ditto: :ditto: :ditto: :ditto:

f the machines....use free weights and compound excersises...More natural,lesser risk of injuries...better results.... :nod:

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Snatchy McClean Junior member

Snatchy McClean

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I think it has already been said mate, but compound lifts are going to be the best for you.

go for a push pull legs split, loaded with big compounds like Dead lifts, Squats, Overhead Press, Bench Press, High Pull, Long Bar Row, Bent Over Row, Lunges, Skull Crushers.

The boys have given excellent info regarding how to get the cals in so no need to repeat.

I was 68kg at 181 at 22 years old. 97kgs now, 25. One night when the last straw had been broken, I dragged my skinning ass up to the top of a bridge and was about to end it all when suddenly a white light appeared and I had a vision of an olympic barbell with a little mouth on it. It had a voice that sounded like rushing waters and it said to me "f*ck WEIGHT MACHINES, they are for fags and girls."

So basically, compound lifts saved my life.

Haha, so true. I had the same experience from 75 - 92kgs. Time spent on machines at the gym was time wasted. Decent diet + heavy compounds is the ultimate formula to filling out.

As for the "what workout routine" question - google Starting Strength. It's pretty much amazing.

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Luigi Veteran member

Luigi

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Looks good is 5 repitions enough?

5 x 5 is a mean base for strength and size, particularly when you've got the advantage of newbie gains. IMO most strength athletes should include a period of 5 x5 every year.

i dont think its good for size gains if you have trained for a while but will always be good for strength gains.

of course as a newbee it would be hugely beneficial for both.

just make sure you are pushing yourself to get stronger every workout and do the exercises no one else at uni gym does - the squat and deadlift !!

eat as much as you can on top of that and you will grow. just stick to it. good things take time.

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  • 2 weeks later...
severe Senior member

severe

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just eat, sleep and fucking lift... that might be a good start bro.... :?

:nod:

For the money you would spend on protein, you could have extra meals in your day. Also, if you do buy supplements like Creatine/ Protein Powder etc, buy online. You will save $$$$

You can browse this site for some great suppliers.

I use kiwi sites now. After you convert money, add shipping, then consider the time in transit... NZ sites are starting to be a great option.

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snoopy Member

snoopy

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When I was 17 I weighed 54kg's with a 84kg raw bench.

I didnt understand what 'eating' was, I thought I ate like a pig and couldnt understand why I couldnt put on size.

I trained the same up until I was 20 at 175cm and had brought my weight up to 72kg's but still lacked size with a 115kg raw bench.

Last year I had my best gains hitting a 147.5 raw bench at a novice comp at 93kg's and finishing the year at 103kg's with a 166kg raw bench.

The mistake I made in the beginning was eating 5-6 meals a day like a bodybuilder, and after meeting a powerlifter and discussing my eating I made a 23kg gain in 12 months with limited stretch marks which I corrected with zinc.

This weight gain was from this simple eating plan:

Morning: 12 whole eggs, 1 litre mountain dew, 1 V can, 500 grams steak, packet m and m's and mass shake.

Lunch: 500 grams steak, 1kg frozen wedges, 1 cup oats, 1 litre mountain dew mass shake

Dinner: Whole chicken or 3 take away burgers-2 litres water

One and a half hours later: Family size pizza, 500ml's icecream 1 V can

Total cals about 5000

Hope that helps

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snoopy Member

snoopy

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Always remember that you have to give your body a damn good reason to grow if your skinny, and to get in shape you have to get slightly out of shape first. A 17-18 inch muscular arm is very hard to develop without some overall beef. Charles Poliquin suggests a 6-7 kilogram gain of overall body weight per arm inch.

Keep track of your body fat levels as you bulk and never go over 18-20 per cent as excess body fat results in increased levels of Estrogen and Progesterone which in turn are precursors for body fat gain.

Best methods for determining body fat are the mirror, calipers (batman callipers like at AUT) and waist measurements.

Saturated fats increase testosterone, but some people experience a decrease.

Your testosterone levels can be monitored with a tricep skin fold, and if the fold gets over 12-15 you are probaly low in test.

Get your total testosterone checked also, this could be why you cant gain weight. Normal ranges are 10Nmol's per litre of blood to 30Nmol's. I suggest being at least 25Nmol's although doctors won't supply you with replacement therapy if your in the healthy range which is 10-30 so you'll have to crank the test boosters.

Also, your stomach must expand (the internal organ not your gut!!) so you can eat more.

Accomplish this by eating till your full with every meal. Dont be afraid to puke a couple times!!

Use zinc for deeper sleep as it increases the rate at which you achieve the final stage of sleep which releases growth hormone.

Good luck, use your resources and never give up!!

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