I feel stuck at being just lean

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    Sep 08, 2011 10:24 PM GMT
    I dunno what's up but I feel like I'm just too lean. I have some definition everywhere, but it's not the bulk I want. I workout 3 times a week and focus on two muscle groups per day, starting with light weights with more reps to heavier with few, until I practically can't do another set. It's always slow and control movements, not just quickly seeing how fast I can move in a minute.

    I thought it might be what I'm eating, but that's the thing, I don't really limit what I eat haha. I make sure I have a burger here and there with nice shots of salads and soup in between.

    So yep, if it's the workout or what I'm eating please help me out... or if I'm just doomed that's fine too haha
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    Sep 08, 2011 11:23 PM GMT
    I was much the same - lean/skinny for most of my life. I wanted to have a bit more "bulk" rather than that super lean look. The one bit of advice I have is eat more (ie up the calories). You will gain some fat (eg I'm up around 15%) but I don't mind it. I kind of prefer the bulk to being super lean. And 15% isnt "fat" anyway - look at my pics. Plus, you can always lost the fat later on by eating less.

    Some examples of high cal foods that I eat most days are sweet potato, oats, peanut butter, avocado, beans/chickpeas/lentils. Basically, calories in, calories out. You need to be eating more than what your body needs for weight gain.
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    Sep 08, 2011 11:36 PM GMT
    Your body type is most likely an ectomorph. Which means you tend to be lean and lanky. Your muscles, when they do develop will be "longer" than say a mesomorph which tends to be more bulky, and it's easier for them to gain muscle mass.

    It's just what you've been given.

    If it's any consolation I prefer your body types visually. And while it is harder to gain muscle mass, when you do, it looks really great usually with amazing tone and definition.
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    Sep 08, 2011 11:39 PM GMT
    just let yourself age.... It took me all of college to really start developing muscle on my skinny ass self. went from 118 ---> 145 in college.


    and instead of doing the set/rep routine you're doing now try light weights/high reps(16-20) for that one day and then the next time you do that muscle group just do heavy weights/low reps(6-icon_cool.gif.

    I found this to be most helpful. I gained about 2 inches on my biceps in 3 months and my shoulders widened significantly as did my lats.

    Happy lifting!icon_razz.gif
  • Vaughn

    Posts: 1880

    Sep 08, 2011 11:49 PM GMT
    I have low Estrogen and Testosterone. Without the gym I weigh 115. My ex maintains his weight by eating meat all day long, carries a lunchbox abound. He used to be skinny but now he is around 216. Talk to your doctor about it.
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    Sep 09, 2011 12:36 AM GMT
    I think body type plays some part but end of the day if you eat more calories than your body needs, you will put on weight. Some will be muscle and some will be fat.
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    Sep 09, 2011 1:07 AM GMT
    augh I just trimmed down tho about a year and a half ago. That's annoying but probably true. Ah well, at least food is good haha. I'll try your workout method too Defenseon. And if that doesn't work then I'll be lean forever and not give a damn!

    Thanks guys for the replies.
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    Sep 09, 2011 1:08 AM GMT
    jocka86 said You will gain some fat (eg I'm up around 15%) but I don't mind it. I kind of prefer the bulk to being super lean. And 15% isnt "fat" anyway - look at my pics. Plus, you can always lost the fat later on by eating less.


    A rather dangerous advice to give... you have the luck of having your fat being well distributed across your body. Many people I know gain fat in one single place: the belly. Their arms are still skinny, their chests are still skinny, but their bellies grew out of proportion. I know some bulk & cut members on this site who never gained their belly back after their bulk cycle. 15% is disastrous if the only place you gain fat is your belly.

    OP, I can't stress enough how much you need to read this article, specially if you want to bulk with fat:

    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

    And with your BMI, are your sure you're not bigorexic?
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    Sep 09, 2011 1:10 AM GMT
    bachian said
    jocka86 said You will gain some fat (eg I'm up around 15%) but I don't mind it. I kind of prefer the bulk to being super lean. And 15% isnt "fat" anyway - look at my pics. Plus, you can always lost the fat later on by eating less.


    A rather dangerous advice to give... you have the luck of having your fat being well distributed across your body. Many people I know gain fat in one single place: the belly. Their arms are still skinny, their chests are still skinny, but their bellies grew out of proportion. I know some bulk & cut members on this site who never gained their belly back after their bulk cycle. 15% is disastrous if the only place you gain fat is your belly.

    OP, I can't stress enough how much you need to read this article, specially if you want to bulk with fat:

    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

    And with your BMI, are your sure you're not bigorexic?


    What's BMI and bigorexic?
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    Sep 09, 2011 1:13 AM GMT
    Flame1293 saidWhat's BMI and bigorexic?


    http://en.wikipedia.org/wiki/Bigorexia

    http://en.wikipedia.org/wiki/Body_mass_index
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    Sep 09, 2011 1:16 AM GMT
    I dont think its dangerous advice. You need to eat at a calorie surplus to gain muscle. And with that, there will be some fat gain. If you keep the surplus low, fat gain will be minimal. Unless you're lucky enough to have a body that is 100% efficient, there will be some fat gain with the muscle building process. You can control it by keeping a check on how much you're eating. Don't you agree?
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    Sep 09, 2011 1:22 AM GMT
    bachian said
    Flame1293 saidWhat's BMI and bigorexic?


    http://en.wikipedia.org/wiki/Bigorexia

    http://en.wikipedia.org/wiki/Body_mass_index


    Man haha, I didn't know I was going to get these medical responses. Ehhh I dunno. Great now I'm paranoid hahaha I did like that article tho
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    Sep 09, 2011 1:34 AM GMT
    http://aptphysicaltraining.blogspot.com/2011/05/strength-is-built-in-gym-size-at-dinner.html

    This is a good article that explains what I mean
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    Sep 09, 2011 1:43 AM GMT
    A couple simple tips:

    Always vary up your routine from day to day and week to week.

    If you cycle through all body parts in a week, the next week you want to try and at least vary the reps/sets you're doing, or even switch up which exercises you're doing.

    Work your legs out at least twice a week

    When you lift with your legs, which are your bodies largest muscle group, you release the most amount of natural growth hormones and testosterone. Making sure you hit them hard twice a week will keep your body flooded with growth promoting hormones.

    Eat enough of the right foods

    You can shovel down a lot more of the bulky foods, but you're more likely to gain fat, which could be stubborn to shed back off later. Instead try to focus on eating more fresh fruits and veg, get enough grams of protein, and all the vital fatty acids. AKA eat lots of healthy, nutritious foods. Avoid weight gainers as they are usually just highly processed corn syrup, being sold to you at an incredible markup. At that point you might as well just pig out gummy worms.

    If you go on a quality protein powder and find that you are bloated, try a dairy/gluten free variety. This can really help you actually attain the results you want.

    I started out at 115lbs or so, and I've made quite a lot of mistakes along the way. Hope these help you out.
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    Sep 09, 2011 1:48 AM GMT
    Your joints will love you later in life :-) stay lean!
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    Sep 09, 2011 10:26 PM GMT
    jocka86 saidI dont think its dangerous advice. You need to eat at a calorie surplus to gain muscle. And with that, there will be some fat gain. If you keep the surplus low, fat gain will be minimal. Unless you're lucky enough to have a body that is 100% efficient, there will be some fat gain with the muscle building process. You can control it by keeping a check on how much you're eating. Don't you agree?


    Yes, I agree! If you are a 100lbs guy with 5% bf, you have 5lbs of fat. If you grow to 200lbs and keep the 5% bf, you now have 10lbs of fat, so you did gain fat, even though your bf is the same. If you grew to 200lbs not gaining any fat at all, your bf would be 2.5%, which is insane! But it's something else to say it's ok to increase your bf, let alone anything over 10%, don't you agree? icon_cool.gif
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    Sep 11, 2011 9:17 AM GMT
    bachian said
    jocka86 saidI dont think its dangerous advice. You need to eat at a calorie surplus to gain muscle. And with that, there will be some fat gain. If you keep the surplus low, fat gain will be minimal. Unless you're lucky enough to have a body that is 100% efficient, there will be some fat gain with the muscle building process. You can control it by keeping a check on how much you're eating. Don't you agree?


    Yes, I agree! If you are a 100lbs guy with 5% bf, you have 5lbs of fat. If you grow to 200lbs and keep the 5% bf, you now have 10lbs of fat, so you did gain fat, even though your bf is the same. If you grew to 200lbs not gaining any fat at all, your bf would be 2.5%, which is insane! But it's something else to say it's ok to increase your bf, let alone anything over 10%, don't you agree? icon_cool.gif


    Not at all. 10% is low. The healthy and even athletic range of BF is a lot higher. Just because you're over 10% doesn't make you fat. A range of up to 20% is still considered healthy.
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    Sep 11, 2011 1:31 PM GMT
    Matty_WIP saidA couple simple tips:

    Always vary up your routine from day to day and week to week.

    If you cycle through all body parts in a week, the next week you want to try and at least vary the reps/sets you're doing, or even switch up which exercises you're doing.

    Work your legs out at least twice a week

    When you lift with your legs, which are your bodies largest muscle group, you release the most amount of natural growth hormones and testosterone. Making sure you hit them hard twice a week will keep your body flooded with growth promoting hormones.

    Eat enough of the right foods

    You can shovel down a lot more of the bulky foods, but you're more likely to gain fat, which could be stubborn to shed back off later. Instead try to focus on eating more fresh fruits and veg, get enough grams of protein, and all the vital fatty acids. AKA eat lots of healthy, nutritious foods. Avoid weight gainers as they are usually just highly processed corn syrup, being sold to you at an incredible markup. At that point you might as well just pig out gummy worms.

    If you go on a quality protein powder and find that you are bloated, try a dairy/gluten free variety. This can really help you actually attain the results you want.

    I started out at 115lbs or so, and I've made quite a lot of mistakes along the way. Hope these help you out.


    Good advice icon_smile.gif
  • Posted by a hidden member.
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    Sep 17, 2011 9:41 PM GMT
    Stay lean!

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    Sep 18, 2011 4:40 AM GMT
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