Skinny Guy Needs Muscle - Help!

  • Posted by a hidden member.
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    Aug 19, 2011 2:32 AM GMT
    Ok so first take a gander at my pic here and study it well. http://img692.imageshack.us/img692/1972/hpim3923.jpg

    My Current State
    I am a 20 year old male. I have never surpassed 122lbs in my life and currently weigh 117.8lbs.

    To be blunt, I can't stand my body. I don't think I am ugly but I don't feel like an attractive individual with the body I have now. Others tell me otherwise but too me personally, I myself need to feel comfortable in my own body and put on muscle & get bigger. I am tired of being the extremely and small skinny guy as well as feeling extremely weak everyday of my life with numerous back, neck, and leg pain from my job. (physical workplace - on feet all the time)

    I decided that it is now or never to start this up in my life. I am still looking for a gym but unfortunately due to my college taking a nice chunk of my wallet, I won't be able to join one until September.

    So that being said I need you guys to specifically explain to me what workouts I need to be doing right now, before joining a gym in a few weeks to a month...

    Workouts at Home
    For example, if you guys think one of my exercises should be push ups then explain to me how many I should do a day, how many in one setting, how many should I do in two weeks from now, etc etc.. I'm mainly saying all this because I really know nothing on how to work out correctly and to keep my body from shutting down from hard work outs. I keep hearing that if I do work out too much at the beginning then my body will just shutdown which will just bring me right back to square one.

    Diet
    I currently do not eat 50lbs of food with 30 meals everyday like everyone tells me too... I believe I do eat decent lunches and dinners. Pasta, soups, some chicken, some pork, and some steaks. Hence 'some' means not all the time. lol

    Unfortunately I have to confess that I almost never have a breakfast or a decent one. The only time I do have any kind of breakfast is when I need to go into work in the mornings. I usually only have a bowl of cereal which does not fill me up at all.

    I can't stand how my stomach works in the morning it seems. Basically, it's generally hard for me to put anything in my mouth in the morning. Any hard foods and or foods that you need to chew up first like cereals, breads, bananas. Eggs & bacon are gross to me in the morning because that smell is so strong when I wake up and it just makes me lose any kind of appetite.

    So now that you all know some of my eating habits but mainly for breakfast, it would be appreciated if you can jot down anything and everything that you believe I should start putting down right away on my shopping list. Just be mindful of my whole breakfast appetite with the whole hard foods thing when I awake. I'm thinking that the only hope for a decent breakfast for me would be some kind of protein shake or smoothie. Now I could probably eat some protein bars also if I needed too for breakfast.

    Again, it would definitely be appreciative if you guys listed what I should be eating and how much on a daily basis. Sorry but I honestly was never a health nut so I don't know much of how many 'small meals' or 'large meals' I need everyday. Need to remind everyone that I am serious when I say that I really want to pack on the pounds and become big.

    What Gym & What Workouts When Joined
    For now, I would have to say it will be either LA Fitness or Lifestyle Family Fitness. Do you guys prefer one of them over the other?

    I personally see our LA Fitness around here having a bit more in their gym such as pools, basketball court, tennis court, etc. Lifestyles I don't believe have those here. Only thing is, Lifestyles is a lot closer to me than LA Fitness. LA will take me 10 more minutes to drive and don't like to use my gas tank up but what can you do.... hehe. What gym would you guys prefer?

    What Workouts When Joined
    Now when I do finally join, what workouts should I be doing? I like the abdominal machines they have there especially. But now what machines do you guys think I should be working on and how many reps, etc.

    I really do need this guidance since I never have had a gym membership and I don't want to kill myself like I did at that gym at this one hotel not too long ago. haha. This hotel gave me a free pass to workout at a very nice gym in town. I went crazy and tried to workout every part of my body in 2 hours.. My entire body became so inflamed that the very next day I started to become very ill and it was somewhat hard to breathe since I ran way too long on the treadmill. Took nearly two weeks for every muscle to somewhat feel up to par.

    I will be posting my journey pics up on the website starting today. Thank you men for reading and for your time. You are all such a wonderful community and I really appreciate all of you!
  • Posted by a hidden member.
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    Aug 19, 2011 6:01 AM GMT
    You've come to the right place. Best of luck to you on your mission!
  • Posted by a hidden member.
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    Aug 19, 2011 6:21 AM GMT
    Did you check to see if your college has a gym or offers personal training? If you are at USF, they have both.

    Quite frankly you're asking for a lot to be answered in one thread, and unfortunately it's not that simple.

    If you really want to build muscle, then research it. There isn't a quick and simple explanation to diet and exercise.

    Sorry.
  • Posted by a hidden member.
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    Aug 19, 2011 6:35 AM GMT
    Breakfast is the most important meal of the day. Try a liquid breakfast. A high protein shake with added fruit perhaps.
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    Aug 19, 2011 6:44 AM GMT
    edmirer saidBreakfast is the most important meal of the day. Try a liquid breakfast. A high protein shake with added fruit perhaps.


    what protein shake do you recommend? i see all these on the shelf but i have no idea what to get.
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    Aug 19, 2011 6:48 AM GMT
    trex281 said
    edmirer saidBreakfast is the most important meal of the day. Try a liquid breakfast. A high protein shake with added fruit perhaps.


    what protein shake do you recommend? i see all these on the shelf but i have no idea what to get.


    depends on your goal.
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    Aug 19, 2011 7:32 AM GMT
    If you can find skim milk powder, it's a cheaper alternative to whey protein.

    So blend a cup of milk, some fruit (e.g. banana), some yoghurt and a few spoonfuls of skim milk powder for added protein, for a fast, nutritious and inexpensive breakfast milkshake.

    You can also google recipes off the web for more variations.
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    Aug 19, 2011 7:32 AM GMT
    OK before you start the gym do two things: start to reform your eating and get in the habit of doing exercise 3 times a week.

    Try oatmeal for breakfast. Keep a food diary for a week. It´s boring but also very eye opening. If you have this info then we can help you

    exercising. Even if it´s only jogging for 30 mins, just get in the habit. Habit is what will make your body change - the habit of eating right and the habit of exercise. Think of this as a long term project, and start habit forming NOW

    icon_smile.gif
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    Aug 19, 2011 8:42 AM GMT
    SO I have been here - genetically predisposed to tall long limbs
    My advice is as follows if you think it worth listening to

    1) This is about a strong head - determination -that will keep you focused in all areas of life. Not just muscles. You will want to give up a lot but the succeedors are the strong minded
    2) FOOD- fuel -no rocket science here! Start feeding your metabolism - starving it retards it. With exercise it will fire up and start helping you grow
    3) Get an induction at gym - find a muscly trainer who walks the walk talks the talk. If u cant afford a Trainer weekly at least do one session a month to get a workout programme - monitor your form //technique
    4) I mention the above first as there are plenty of books on exercises and how to do them -that you can sort out that part easily
    5) 3-4 sessions per week - split up the body parts and exhaust each body part. E.g. DSession 1biceps triceps sess 2-then legs-- then shouldlers/back - just split the major muscle groups up
    Plenty of own weight exercises to do if at home and did not make the gym

    Happy to write you a programme and monitor you

    S
  • Posted by a hidden member.
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    Aug 19, 2011 9:26 AM GMT
    I started out my first day in the gym at 118 lbs! We are like the same then! I have been going for many years now and have managed to acheive 150 lbs. I'm a hard gainer and this has taken me forever and I still feel as if I have made little progress, but at least I have more shape and definition than before. I think as you grow your goals change so basically you will never be happy with your body...or at maybe that is just me?!?
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    Aug 19, 2011 9:55 AM GMT
    okay, first off, quit your bitching and start eating breakfast. Not liquid crap but actual breakfast.

    You wanna grow then your going to have to get used to a few things, breakfast, morning tea, lunch, afternoon tea, dinner and supper!

    Can you do it on three meals a day? yeah sure, but your going to have to eat more then you currently do and if you ate a lot you'd be bigger already.

    So, eat breakfast, not cereal most of it's crap unhealthy overloaded with simple carbs, scrambled eggs, oats (porridge) fruits, even meat (yes I eat meat in the morning) along with a protein shake if you really want too.

    working out, pushups, tricep dips, pullups, crunches, planks, squats, lunges, split squat, these can all be performed with body weight/things around the house.

    Unfortunately for a guy like you wanting to get bigger your going to get a little uncomfortable, your going to have to eat, doesn't matter if you don't like eating, you don't want to eat such and such, or you don't like eating at certain times. Your just going to have to suck it up and do it.
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    Aug 19, 2011 12:07 PM GMT
    Hey I started out at 105 (just about a year and a half ago) and I'm up to 143 just this week. I was 105-110 for about 20 years.

    Try to get a trainer initially. I can probably do without one now, but I keep him, well, because I'm lazy and don't want to think up new routines.icon_lol.gif

    Eat every 2-3 hours. That was the most difficult part for me.

    Look up "weight gainers" on Amazon. Use them between meals.

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    Aug 19, 2011 6:28 PM GMT
    The "Big Three" compound lifts should be the staples of your workout regimen: bench press, squat, deadlift. Pick up a copy of Starting Strength by Mark Rippetoe. It's a pretty well-known and well-respected book/program. I know money is tight for college students. Shoot me a private message here if you can't fork out the cash for the book. icon_wink.gif

    http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421

    Also check out their wiki...

    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

    Note: It's imperative that you find a knowledgeable person to show you the proper form for the Big Three.

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    Aug 19, 2011 7:07 PM GMT
    First of all, you already look good.
    So DON'T hate the way you look.
    You're hot already.
    And you're only going to get hotter.

    The process of building muscle is breaking down your muscle fibers by lifting heavy weights, and rebuilding those muscle fibers.
    When you break down your muscle fibers and then rebuild them, that makes your muscles get bigger.
    Always remember that that's the process that builds muscle.

    A workout breaks down your muscle fibers.
    Rest and proper nutrition rebuild your muscle fibers.
    For someone your age - the optimum rest period is two days.

    For maximum growth I'd recommend that you hit the gym every two days - and that you do a full body workout every time you go to the gym.
    Get in 5-6 sets of every muscle group: chest, back, legs, arms, and shoulders.
    Don't waste time doing a lot of abs.
    Your abs already look great.
    You need to build up the muscle groups I listed.

    Lift as much weight as you can manage and still get in 5-7 reps.
    PUSH YOURSELF.
    Remember, the goal is to break down your muscle fibers when you're at the gym.
    That's step one.

    Step two is rest and nutrition.
    Try to get at least 7 hours of sleep every night.
    Your body builds muscle while you're asleep.

    Make sure you get enough protein.

    Breakfast every day should be eggs and oatmeal.
    Make scrambled eggs with 6-8 eggs (omit a few of the yolks)
    Eat it with a bowl of oatmeal.
    Force yourself to eat every mouthful if you have to.

    Eat plenty of meat, nuts, yogurt, milk.
    Eat as much vegetables at lunch and dinner as you can.

    Have a snack between breakfast and lunch - and between lunch and dinner.

    Always have a protein powder on hand.
    It doesn't have to be super expensive.
    Whey with BCAA's is the best choice.

    Have a protein shake of protein powder and milk before bed.
    Throw in peanut butter frozen bananas or whatever else you like in.
    The extra nutrition before bed helps your body build muscle overnight.

    Stick to it and never give up.
    After six months of this routine, you should switch to a different routine.
    Mixing up your workout routine keeps your muscles surprised and from falling into a rut of no growth.
    One step at a time, one day at a time, you'll slowly get your body better and better.

    Post progress pics for us!
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    Aug 19, 2011 11:02 PM GMT
    Wow! Thank you everyone for all the direction and help. It really means a lot.

    tallguy64 saidHappy to write you a programme and monitor you


    I wouldn't mind taking you up on that offer. Mail me sometime. icon_smile.gif

    q1w2e3 saidLook up "weight gainers" on Amazon. Use them between meals.


    Yeah, I have been thinking of something like this.
    http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_2?ie=UTF8&qid=1313793480&sr=8-2

    rickrick91 said
    For maximum growth I'd recommend that you hit the gym every two days - and that you do a full body workout every time you go to the gym.
    Get in 5-6 sets of every muscle group: chest, back, legs, arms, and shoulders.
    Don't waste time doing a lot of abs.
    Your abs already look great.
    You need to build up the muscle groups I listed.


    First of all, thank you, Rick for the compliment.
    Now as for the me starting at the gym.. I don't think a full body work out even every two days would be suitable for me the first month or two. Like I said before, I tried that not to long ago with a guest pass.. And this was just one night of working out everything. My body felt absolutely miserable for two weeks. Took me awhile to recover since I am so scrawny and out of shape.
    And btw, rick, I really don't have abs icon_wink.gif

    rickrick91 saidBreakfast every day should be eggs and oatmeal.
    Make scrambled eggs with 6-8 eggs (omit a few of the yolks)
    Eat it with a bowl of oatmeal.
    Force yourself to eat every mouthful if you have to.


    6-8 eggs every morning? My god.. Wouldn't that be too much cholesterol even without all the yokes? lol
    And yes, I will post progress pics icon_smile.gif
  • klinci3

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    Aug 19, 2011 11:26 PM GMT
    I think for me I started doing the 100 push up challenge (www.hundredpushups.com) and it really helped me to figure out where my strength level was and gave me noticeable gains that motivated me to keep going at the beginning. It's a good program is you're just starting out at home then once you get into a real gym and have equipment to use you can move onto a more complicated one.

    Best of luck
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    Aug 20, 2011 2:16 AM GMT
    Push ups you can do anywhere and really give a good upper body workout. Do them frequently.

    When you hit the gym, do a lot of core work to start. Cable work will strengthen your core.

    Track your workouts and push yourself to do more as you go.

    Don't be in competition with anybody else but you.

    You'll find that your appetite will catch up with you once you're working out more regularly and completely. Go with it. Eat. Make sure you eat good stuff, not shit.

    Keep coming back!
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    Aug 20, 2011 7:13 PM GMT


    rickrick91 said
    For maximum growth I'd recommend that you hit the gym every two days - and that you do a full body workout every time you go to the gym.
    Get in 5-6 sets of every muscle group: chest, back, legs, arms, and shoulders.
    Don't waste time doing a lot of abs.
    Your abs already look great.
    You need to build up the muscle groups I listed.


    First of all, thank you, Rick for the compliment.
    Now as for the me starting at the gym.. I don't think a full body work out even every two days would be suitable for me the first month or two. Like I said before, I tried that not to long ago with a guest pass.. And this was just one night of working out everything. My body felt absolutely miserable for two weeks. Took me awhile to recover since I am so scrawny and out of shape.
    And btw, rick, I really don't have abs icon_wink.gif

    rickrick91 saidBreakfast every day should be eggs and oatmeal.
    Make scrambled eggs with 6-8 eggs (omit a few of the yolks)
    Eat it with a bowl of oatmeal.
    Force yourself to eat every mouthful if you have to.


    6-8 eggs every morning? My god.. Wouldn't that be too much cholesterol even without all the yokes? lol
    And yes, I will post progress pics icon_smile.gif[/quote]



    I still want to encourage you to do a full body workout every time you workout.
    If you're concerned about overworking your body, then do fewer sets.
    But if you want to grow your muscles and get results fast, the best way to do it is to work each muscle group every 2-3 days - with plenty of rest and nutrition in between.

    By working every muscle group each time you work out - each muscle group gets worked every 2-3 days.
    If you only do chest one day and then don't do chest again for week or more, you'll be allowing too much time in between working out your chest for you to grow any muscle.

    And if you want to omit more of the egg yolks, that's okay.
    I do sometimes too.
    But you don't need to worry about the cholesterol in eggs.
    That's a myth.
    Eggs are healthy and a great source of nutrition and muscle-building protein.

    Good luck!
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    Aug 20, 2011 7:33 PM GMT
    you must have a great metabolism. eat more (I know u get that alot), low pace cardio and lots of weights. I use to weigh 107lbs, when a tiny girl got on the scale and it said 112...i said it time for a change lol. just dont do what i did, which was basically stuff my face with food. Now im 165 good luck!! ill be happy to give u every pound i loose icon_biggrin.gif
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    Aug 20, 2011 7:39 PM GMT
    tiggah said I use to weigh 107lbs, when a tiny girl got on the scale and it said 112...i said it time for a change lol.


    Lol that's what one of my 5' 3" patients who weighed 120 pounds made me do.

    I continue to be amazed when some patients who have the same height but a little more waist than me weigh more than 170 pounds. Is fat really that heavy? icon_eek.gif
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    Aug 20, 2011 7:47 PM GMT
    q1w2e3 said Is fat really that heavy?

    Have you forgotten you cadaver already?

    For the OP, maybe you can try that drink they have I forget the name of that is a food substitute. The chocolate flavor tastes the best.
  • BeingThePhoen...

    Posts: 1157

    Aug 20, 2011 7:49 PM GMT
    edmirer saidBreakfast is the most important meal of the day. Try a liquid breakfast. A high protein shake with added fruit perhaps.

    Ohh, you and your cheap pick up lines...icon_wink.gif

    "Liquid breakfast" and "fruit"....Pitiful. icon_biggrin.gif
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    Aug 20, 2011 7:50 PM GMT
    carminea said
    q1w2e3 said Is fat really that heavy?

    Have you forgotten you cadaver already?


    Don't remind me. My group was unlucky enough to get a really stocky guy, and those nerves were terribly hard to find.

    I would make an excellent cadaver to dissect. icon_lol.gif I once offered to be the guinea pig for a radiologist showing medical students ultrasound images of the abdomen, and he said I was perfect and he saw things that he would normally not see because people are so obese. This was more than 10 years ago.
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    Aug 20, 2011 7:53 PM GMT
    q1w2e3 said
    tiggah said I use to weigh 107lbs, when a tiny girl got on the scale and it said 112...i said it time for a change lol.


    Lol that's what one of my 5' 3" patients who weighed 120 pounds made me do.

    I continue to be amazed when some patients who have the same height but a little more waist than me weigh more than 170 pounds. Is fat really that heavy? icon_eek.gif



    hahaha its so embarrassing when a girl weighs more than you and she not even fat. wow more than 170 must be hidden fat
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    Aug 20, 2011 7:56 PM GMT
    tl;dr

    Do pushups, pullups, planks, and squats; and eat lots of high protein stuff.