skinny college guy

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    Sep 26, 2007 8:59 PM GMT
    Hi, I am just restarting to go to the gym after a 4 year leave and really want to focus on building up and feeling great again. Trouble is this....

    I work 32hrs a week, taking 19 credits, and student teaching 10hrs a week. All this plus having to do homework, traveling back and forth, and spending time with the hubby. I try to work out 3-4times a week (20mins cardio and 30-45 mins weights). I have always had issues gaining since i have super high metab. If anyone have any advice about how to gain and even how I should work out I would much appreciate it. I am currently doing a cycle of days as follows:


    if can make it 4th. I just do cardio and focus on my shoulders more and my abs.

    Thanks alot.
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    Sep 27, 2007 2:34 AM GMT
    Back off on the cardio and do low reps with heavy weight. 3x6 bench press, squats, bicep curls, and crunches. Stick with these compound exercises to maximize your workouts. And don't forget to consume as many grams of protein a day as you weigh, or more.
    Good luck
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    Sep 27, 2007 2:58 AM GMT
    Best I can do is rehash the basic advice from From Scrawny to Brawny:

    Eat a ton, lots of protein, in many meals throughout the day.

    Workout more effectively. A few multijoint exercises (bench press, squat, deadlift), as much weight as you can handle for 5 sets of 5 reps, 3 days a week. Try to add a small amount of weight each time, even if it's just a pound.

    Make your cardio interval training, rather than endurance.

    The book explains all the reasoning behind this(I admit to having read it over a few evenings in a bookstore, rather than buying it), and gives advice on how to alter exercises for people with long limbs. It also gives more detailed of dietary advice.
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    Sep 27, 2007 9:44 AM GMT
    thanks for advice guys but i still need the cardio. Due to all the stress and stuff my blood pressure is on the high side and I don't care to start taking meds yet (only 30). But i will try and incorporate some of these ideas in my routine, except bench press (it hurts my wrists too much). Thanks
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    Sep 30, 2007 3:41 AM GMT
    Eat. It's that simple.

    If you consume more calories than you burn, you'll gain weight.

    If you consume fewer calories than you burn, you'll lose weight.

    No magic pill here.

    I eat until it hurts, then, I eat extra. I always do that, and it works to my goals.
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    Sep 30, 2007 7:59 AM GMT

    As far as protein consumption is concerned:-
    * I agree with Maxx10
    * I therefore disagree with MSUBioNerd.

    Protein requirements extend only to certain / rough limits, where consuming excessive intakes beyond these limits prove to be useless, wasteful and in the very long-term, harmful.

    Speaking from a kilograms (kgs) perspective, a recommendation for persons wishing to build quality mass is approximately 1.0 - 2.0 grams of protein per kilogram of body weight.

    This equates to 1.0 - 2.0 grams of protein per 2.2lbs (pounds) of body weight.

    High-end, elite athletes whom train daily, and in a variety of methodology - only ever required 2.5 - 3.0 grams of protein per kilogram of body weight.

    Regardless of how you wish to perceive yourself, there is no true likelihood that you'll be training remotely as frequently or intensively as elite athletes, or professional high-end body builders.

    Therefore, monitor your protein intake as per the guidelines given to you, either by Maxx10 or myself.

    To state "eat lots of protein" provides an impression that it is the primary requirement of one's diet, and that it should be a heavy focus within the diet - This is simply not true - Carbohydrates need to make-up the majority of the diet, protein only needs to be moderate (as per above guidelines) as it is not a useful 'nor welcome energy source (it can be used as energy, though it's not recommended); where a low intake of 'good' fats is sufficent.

    Remember, to build mass you need to consume a fair amount of food/beverages to ensure your caloric (kilojoule) requirements exceed what you are using, considerably.

    Good luck.
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    Oct 09, 2007 7:59 PM GMT

    If you consume more than you eat, you'll lose weight.

    If you consume less than you eat, you'll gain weight.

    To stay nice and dry and pack on muscle, you'll need about 2 grams per pound of body weight. You COULD do less protein but you won't see the gains you could have otherwise. Even if you stay anabolic by keeping carbs (and hence insulin) up, you'll do MUCH better at higher protein levels. Drink plenty of water.

    Download the USDA SR19 food calculator. Track everything you put into your mouth. If you're eating less than 3000, eat more.

    Contest diet, I'll put 350 to 550 grams of protein, per day through my mouth, and eat 11, or even 12 times a day. I track everything that goes in, from a piece of gum, to chicken to rice, to whatever. Everything gets tracked. Contest diet, I'll bring between 100 to 400 grams in carbs every day, and I'll bring total calories from around 2800 on up to about 4500.

    Non-contest diet, I'll put 300 to 400 grams of protein, through my mouth, and I'll eat upwards of 8000 calories some days. Some days, I eat until it hurts, and, then eat extra. I try watch the sugar but about one a week, I eat whatever. I try to stay away from fried foods, 100% of the time. "Off season" I may push as much as 2000 grams of carbs, per day (that's 8000, just in carbs). Normally, though, I'll hit around 800 to 1000 in carbs, per day, "off season".

    Folks are skinny if they don't eat. Period. The whole thing is science, but, in most cases, not a complicated science.

    How you look is probably more a function of how you eat than any exercise.

    If the person advising you is really skinny, non-competitive, or very young, chances are that they just don't have the knowledge, nor the experience, to advise you in a qualified way.

    What works for one person may not for another.

    Packing it on, though, is about calorie surplus, with no exceptions.

    Educate yourself. Study it. Experiment. Some folks do better with less workout. Some need more.

    Most young men way, way, way, undereat. Especially gay ones who have deep esteem issues many times. You have to eat.

    You won't make gains on a bowl of oatmeal and an apple in the morning, and little else. It will NOT happen.

    I stuff food in all day, every day, for years.

    I grew up on a ranch in Nebraska. I weighed a lean 175# at 12% when I was 17. That's calories, genes, and plenty of meat, potatoes, ham, and eggs. I haven't been so thin as many of these guys since my early teens, or before. And I had no clue about anabolics when I was 17. Had I been on anabolics at that age, I likely would have packed a lean 200#. Of course, in my early 20's, anabolics, were over the counter, within requiring a prescription, much less all the present day hoopla of misinformation.

    You have to fuel the furnace.

    I'd bet a Diet Dr Pepper that you're metabolism isn't as fast as you think, but, that you eat for shit.

    Do this, if you're serious: get the SR19 calculator. Get a food scale or a postal scale. Track everything that goes into your mouth. Post your findings weekly. We'll see if your metabolism is fast, or if you're just not eating.

    Once you start making something more than a minimal effort towards you'll goal, I think you'll find you probably aren't eating nearly enough. Tracking everything that goes into your mouth will be a good start.

    Don't sweat your training routine so much. Honestly, it's ancillary to your goals. If you have to choose between working out and eating, you need to be choosing eating.

    Core lifts / compound movements are your best choices. You can google about those elsewhere, or pay me to consult you.

    Interval training, a few times a week, will be vastly more effective than mindless hours of cardio for a wide number of reasons. It'll help with metabolic activation, take less time, be less boring, and allow you to perform better in your resistance training.

    For and foremost, though, if your goal is gaining, set aside all other crap, develop a plan and execute.

    1. Get the SR19 database.
    2. Track what you eat.
    3. Workout
    4. Do interval training.
    5. Have one day every week where you stuff yourself. Eat until it hurts, then, eat extra.
    6. If you aren't gaining a pound a week, eat more.
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    Oct 09, 2007 8:54 PM GMT
    Its a common fact that most bulkers underestimate and most dieters overestimate