This workout need any adjustments?

[Acoustic]

Workout:

The two days:

Monday,Friday
A
Squat 3x5
Bench 3x5
Chins 15-20
Rows 3x5
Curl Bar 3x8

Wednesday,Sunday
B
Front squat 3x5
Military Press 3x5
Deadlifts 1x5
Skullcrushers 3x8

I need a way to incorporate abs into this workout as well as some other things. I have one of those leg machines at the end of my bench and to my knowledge, you can use it for an ab workout. I wouldnt say I am exactly trying to bulk up, as I am already a decent size at 165 (6'1), but get an in between ripped and bulky look. Any tips on this workout would be appreciate it. Also, do I need to worry about protein supplements right now?

 

[lweaver]

Not a bad split go get started with in my opinion...

No offense but at 6'1" 165 you're a skinny dude. Ya sure you don't wanna bulk a bit, get strong and take it from there? Lean is fine if that's your thing, but you'll never look bulky without gaining a good 40 lbs or so.

 

[Acoustic]

My main problem is I don't wanna get fat, especially in my stomach area. When people talk about bulking up they usually also talk about taking in 4500-5000 calories which I am sure will include some fat gain. If you could give me some tips on getting me into the right direction lol.

 

[lweaver]

Most people bulk up and diet down...that is the people that care about aesthetics haha. It's tough to get stronger and bigger without caloric excees, and some fat gain is inevitable.

 

[mittymit6]

Yea You Should Plan Out How Many Pounds Of Muscle You Want to Put On what your Target BF percentage is and Go From there and Possibly Design a Plan to Get there As Quickly As Possible..

 

[miked8c]

If you lift right and eat a lot of hardy food, meat, veggies and solid stuff. Milk and water as your only liquids, no sweets. You do this on top of a compound lift based routine with heavy squats deadlifts and bench I can guarantee a few things:

- When people see you for the first time after you start lifting they wont say "Dude you got fat", they will say "dude you got jacked/ripped/huge"

- The little fat you put on will not be aesthetically bad, you will probably only notice it in slightly less defined abs.

- You can lose that whole skinny, tall, lanky but defined mentality and trade it in for big arms, wide back and a "holy F*** that kids a monster"


Your 6'1, 165 man, are you kidding me? You have the luck to be not only jacked, but tall. Gain some weight and put some meat on that scarecrow frame, once you make some gains you'll never want to go back. Oh yea, the girls will luv it.

 

[Acoustic]

I guess your right. A couple of questions though:

Should I start taking protein supplements? (I am not one of those stay slim because I have a good metabolism, I eat meats periodically but stay away from the junk food and other bad fatty foods + a lot of oatmeal)

Any other exercises I should incorporate into my workout? I was thinking an AB workout and calf raises.

 

[ceo]

I guess your right. A couple of questions though:

Should I start taking protein supplements? (I am not one of those stay slim because I have a good metabolism, I eat meats periodically but stay away from the junk food and other bad fatty foods + a lot of oatmeal)

Any other exercises I should incorporate into my workout? I was thinking an AB workout and calf raises.

So you are saying you could gain weight easily, but you choose to stay this skinny?

Or are you actually a hard gainer?

Also, you say you eat meats "periodically" - I assume you mean occasionally? Are meats mainstays in your diet? Do you eat meat every day?

 

[Acoustic]

Sorry, I was a bit tired when I posted that. I eat meats every day for sure, and I choose to stay slim by staying away from unnecessary sugar and junk food. I also drink water (or flavored water) for the most part.

 

[lweaver]

So you have the food choices down, all you need to do is eat much more of those healthy foods.

 

[ceo]

So with the program you are going to do, will you be lifting heavy? It looks like you will be doing fairly low volume, so I assume you'll be using very heavy weights?

 

[WillKill]

Like the man said, You are not going to build muscle Without a caloric surplus, Believe me I tried it doesn't work!
The "but my abs my abs" mentality is only going to hold you back.
That routine you laid out looks great. The only suggestion I would make there is to go to 5x5 calculator.com so that you're constantly increasing your weight so you know you are getting stronger. from the little you said about diet it seems like you're on the right track just need to eat more of the right stuff. Don't be scared of that 5000 cals man IT WORKS!
This is what I tell people When they get hung up on the amount of calories, ( and this works for dieting for gaining)
I can eat 5000 of my clean calories,you can you eat 2500 of your garbage calories, I guarantee you will be fat an out of shape and feel like shit! And i'll continue to look the way I do now just bigger and stronger.
I have a flat Smooth stomach over the winter no definition.
By next spring you will see vascularity across my ab wall and striation across my obliques!
It's fun dieting for the spring, revealing all that new muscle.
DON'T BE SCARED MAN GO FOR IT!!!!!!!!!!
"skinny fat endomorphic hardgainer"

 

[Acoustic]

Thanks for the tips guys, I just need to know what I can do to up my calories? I have honestly been one to eat a fair bit. My typical eating routine (today):

Morning:
Bowl of oatmeal and glass of milk and a bannana

Lunch:
Chicken Wrap w/cheese, pairs, apple, water

Inbetween:
Banana, Water, Fiber Oats Bar,

Dinner:
Baked porkchops, Water, pickle, potatoes,

Later:
Oatmeal, Apple

Also, could I get some answers as to if I need to start taking protein supplements, and how I should add other exercises like calf raises and abs workouts?

 

[miked8c]

More milk, you can also throw some PB&J's in there.

 

[Acoustic]

Best kind of milk? Currently my family buys a little bit of 2% and Whole. I also LOVE organic milk and could drink that a fair bit throughout the day. Just need to know what kind is the best.

 

[Acoustic]

I also usually eat instant oatmeal (time) that has flavoring (ie strawberry, maple brown sugar). It doesn't have much sugar in it but should I instead try to buy just oatmeal in a can and add my own healthy flavorings to it?

 

[lweaver]

My favorite for oatmeal: 2 servings (per the container), 1 scoop vanilla whey protein, cinnamon and nutmeg to taste. I prefer it cold...quick esy and full of protein/complex carbs.

For you whole milk would be the best right now., it will help you get anabolic.

As a general rule every feeding should have some sort of significant protein source.

 

[Ranger11B]

http://www.elitefitness.com/forum/anabolic-steroids/steriod-diet-budget-time-crunch-755107.html this link will give you some meal ideas to fill the day. Do not be afraid of whole milk. at your hight and weight man youll be good to go. As a matter of fact besides water this should be your drink of choice. To me the way your diet is set up is also depending on when your work out times are and how active you are throughout the day. post up that info and we can really help. and to answer a previous question protein is a yes for sure. to gain for every pound you weigh you need two grams of protein, and you cant count all the protein you eat unless your taking gear. I reccomend big blast protein but any good whey will be good.

 

[WillKill]

Thanks for the tips guys, I just need to know what I can do to up my calories? I have honestly been one to eat a fair bit. My typical eating routine (today):

Morning:
Bowl of oatmeal and glass of milk and a bannana

Lunch:
Chicken Wrap w/cheese, pairs, apple, water

Inbetween:
Banana, Water, Fiber Oats Bar,

Dinner:
Baked porkchops, Water, pickle, potatoes,

Later:
Oatmeal, Apple

Also, could I get some answers as to if I need to start taking protein supplements, and how I should add other exercises like calf raises and abs workouts?

I would put a meal in between breakfast & lunch and work some whole eggs in there.
You need protein with every meal, you diet needs work. Looks like you need a lil more research.


"skinny fat endomorphic hardgainer"

 

[Acoustic]

I can't eat anything between morning and lunch as I have school (only 16). Again, being 16, it's kinda difficult to get expensive protein supplements. What's the difference in all the types of protein powder? I have seen some great recipes that call for adding protein, like peanut butter protein bars. Just need a little info to get me started on that. I work out usually around 5 o clock in the afternoon if that helps. So would that mean on my rest days I need to take more/less protein in? Replacing those 2 oatmeals a day with whole oats that are flavored with healthy flavorings would be better as well?

 

[Ranger11B]

Ok that helps. all you really need man is a good protein for shakes to be completely honest. Your metab will be high and you test levels are on the rise. Which protein is the best is debatable it comes down to whats in it that your body really needs or is using. I would narrow it down to these two just bc out of all i used i just really like the price and effectivness. Big blast protein from protein factory is my top and wheytobuild from needtobuildmuscle.com, now they will also be putting out a good gainer protein in months to come. you can use the promo code needto139 to get a good discount on that protein. Other factors to consider is how well it mixes, do you need a blender, ect.. and taste. Big blast mixes like a dream and only comes in choco but tastes great even in water. Whey to build needs a blender and I personally hate it with water in milk though its delicious many flavors. On your off days you want to keep your protein intake the same to keep your self in an anabolic state you may not be working out but your muscles are still rebuilding and need that protein as well.

 

[Ranger11B]

diet is somthing thats really hard to give exact advice on , budget , tatse time are all factors but you want protein.. i eat upwards of 2 punds of meat per day at a minimum. so fish of course albacore tune, salmon, ect. lean ground beef , ground turkey, baked chicken. These are going to likely be your staple. eggs are great sources of protein i eat 3 in the morning and 3 before bed all hard boiled. i was just introduced to the protein plus pasta barillia (prob effed up that spelling) so its a good carb to have for lunch/dinner. oatmeal i think is the easiest breakfast carb. cut your sugars, soda, and chips lol.... you want clean good foods this will promote energy and mood. veggies with lunch and dinner. sweet potatoes, green beans, pretty much anything minus iceburg lettuce and celery

 

[Acoustic]

How many shakes a day? If the only extra protein I need is from shakes I think I could easily manage that. Another one of my problems is I am not a fan of vegetables. Only fruits, and A LOT of fruits. Pickles are about the only thing I can stand to eat. How would this new diet look:

Morning:
Quaker Quick Oats with blueberries/strawberrys/brown sugar and coffee creamer?
Banana
Glass of Whole Organic Milk

Lunch:
Meat
Apple
Other fruit
Wheat roll/other type of whole wheat bread
Water

4:00:
Deli chicken on Whole Wheat bread with lettuce, tomatoes, cheese
Banana
Water

5:00-5:30 Workout

6-6:30
Meat
Pickle
Rice?
Water

Late:
Same oatmeal as before
and/or an apple
Glass of whole organic milk

Where do I throw that protein shake in?

 

[ceo]

you should do a program like Starting Strength (3x5) by Mark Rippetoe, or something similar. You should stick to the basics, no more than 2-3 times a week. Eat a LOT. Don't worry about putting on a little fat, your muscles will fill out and you won't look fat. I'm not saying eat junk all the time, but a couple McDonald's dollar menu binges won't hurt you. Try to focus on getting 2 grams of protein per pound of bodyweight, and getting stronger in the gym.

 

[Acoustic]

You are joking right? I will never touch a fast food joint whilst working out. I always feel like I have to puke.

My program is a modified version of SS btw.

 

[brownbrown]

Workout:

The two days:

Monday,Friday
A
Squat 3x5
Bench 3x5
Chins 15-20 <---- Not enough IMHO 25-40
Rows 3x5
Curl Bar 3x8

Wednesday,Sunday
B
Front squat 3x5
Military Press 3x5
Deadlifts 1x5
Skullcrushers 3x8

I need a way to incorporate abs into this workout as well as some other things. I have one of those leg machines at the end of my bench and to my knowledge, you can use it for an ab workout. I wouldnt say I am exactly trying to bulk up, as I am already a decent size at 165 (6'1), but get an in between ripped and bulky look. Any tips on this workout would be appreciate it. Also, do I need to worry about protein supplements right now?

I never do under 25 Pull-ups on back day bro. I'm lighter like you and 15-20 pull-ups is too easy for a light person ( no matter how many sets it takes you) . Plus your only doing low rep Rows.... Bump that shit up

Oh and dont forget Core, Delts, forearms, rotator cuffs they are important too.

 

[lweaver]

I wouldn't recommend McDonalds for gaining muscle...


...



...


...

Because Taco Bell is better. Man up and put that shit down your throat. Take a twenty dollar bill to Taco Bell and don't leave til all the moneys gone. IMO crunchwraps give you the biggest bang for your buck. Seriously though, some of my best morning training sessions have been because I pounded down a couple of Big Macs before bed and woken up with lots of energy...

Not saying every day...but once a week or so wouldnt kill ya...

 

[ceo]

I wouldn't recommend McDonalds for gaining muscle...


...



...


...

Because Taco Bell is better. Man up and put that shit down your throat. Take a twenty dollar bill to Taco Bell and don't leave til all the moneys gone. IMO crunchwraps give you the biggest bang for your buck. Seriously though, some of my best morning training sessions have been because I pounded down a couple of Big Macs before bed and woken up with lots of energy...

Not saying every day...but once a week or so wouldnt kill ya...

Exactly! This skinny 16 yr old kid shouldn't be worried about getting too fat. LOL! When I was 16 I was skinny as a rail too. Of course I was active as hell - I wasn't sitting on my ass all day playing video games (we didn't have cool games back then either though).

Whatever man. All I am saying is you should eat a LOT and OFTEN, and you should workout no more than 3 times a week (with weights). You do that with a good program like the starting strength, and you will gain 20-30 lbs in no time. Mostly lean muscle.

 

[Acoustic]

Trust me guys, I can gain weight pretty fast. I will do it by eating the right stuff though.

I am thinking of bulking up to around 185-190 and then cutting. Last few questions though:

How do I keep my stomach area from getting too fat? That is my problem area as my abs are barely showing and I have a little bit of love handles. I was thinking after squat and deadlift I could do some crunches, air bicycles, and such

Cardio? Should I do being some sort of cardio? If I do, would a punching bag suffice? I love MMA and wouldn't mind just doing some intense boxing/kicking/muay thai on it.

 

[lweaver]

I would keep conditioning work to a minimum...

And no, you are going to gain a small amount of bodyweight and your body is going to place that bodyfat wherever it is genetically predisposed to do so. Selective fat burning is a myth.

 

[miked8c]

I wouldn't recommend McDonalds for gaining muscle...


...



...


...

Because Taco Bell is better. Man up and put that shit down your throat. Take a twenty dollar bill to Taco Bell and don't leave til all the moneys gone. IMO crunchwraps give you the biggest bang for your buck. Seriously though, some of my best morning training sessions have been because I pounded down a couple of Big Macs before bed and woken up with lots of energy...

Not saying every day...but once a week or so wouldnt kill ya...

You sound so much like myself its scary.

 

[ceo]

Trust me guys, I can gain weight pretty fast. I will do it by eating the right stuff though.

I am thinking of bulking up to around 185-190 and then cutting. Last few questions though:

How do I keep my stomach area from getting too fat? That is my problem area as my abs are barely showing and I have a little bit of love handles. I was thinking after squat and deadlift I could do some crunches, air bicycles, and such

Cardio? Should I do being some sort of cardio? If I do, would a punching bag suffice? I love MMA and wouldn't mind just doing some intense boxing/kicking/muay thai on it.

You are 6'1" and 165 lbs. I don't believe you can gain weight pretty fast, or you'd be 6'1" 265 lbs. At 6'1" 165 lbs. you look like you belong in Auschwitz in 1944.

Sounds to me like you want to stay skinny if you are going to "bulk" to 185-190, then cut down after that. If that's the case you can pretty much eat whatever and workout however. Any sort of half-assed effort in the gym should be able to provide you with what you want.

 

[machine23]

Hahahh damn CEO

 

[machine23]

I agree though

 

[Acoustic]

Alrighty, I do appreciate the sarcasm. Anyways, looks like I will stick to the workout I described and add some stuff to my diet in terms of calorie intake and protein. I will get bigger, but I am not sure how big. Just have to see what I look like and when I feel sufficed is when I plan on cutting. I myself am not real sure what I will look like at 190, or what I want to look like. Certainly not Cutler size though. Again I appreciate the tips, especially you CEO...your intelligence amazes me .

Might post a separate thread for my diet, I am still pretty confused in some areas.

 

[brownbrown]

Alrighty, I do appreciate the sarcasm. Anyways, looks like I will stick to the workout I described and add some stuff to my diet in terms of calorie intake and protein. I will get bigger, but I am not sure how big. Just have to see what I look like and when I feel sufficed is when I plan on cutting. I myself am not real sure what I will look like at 190, or what I want to look like. Certainly not Cutler size though. Again I appreciate the tips, especially you CEO...your intelligence amazes me .

Might post a separate thread for my diet, I am still pretty confused in some areas.

If your going to stick with the workout as you stated, why ask for inputs?
A lot of these guys here are Very very well versed in Workouts and diets and know what they are talking about. And have been around the block more than once.
You seem to be green in both areas. I suggest you try some of the suggestions given to you. If you think you know better than some of the EF Vets and us older guys, your mistaken bro.

Just letting you know.

Droid Bionic EF app

 

[ceo]

Alrighty, I do appreciate the sarcasm. Anyways, looks like I will stick to the workout I described and add some stuff to my diet in terms of calorie intake and protein. I will get bigger, but I am not sure how big. Just have to see what I look like and when I feel sufficed is when I plan on cutting. I myself am not real sure what I will look like at 190, or what I want to look like. Certainly not Cutler size though. Again I appreciate the tips, especially you CEO...your intelligence amazes me .

Might post a separate thread for my diet, I am still pretty confused in some areas.

Listen kid, I am sorry I hurt your feelings. I wasn't trying to be an ass, I am just saying you are really skinny and your definition of "fat" is probably different than mine. Your goals seem to be different than what I thought at first as well. What I was saying also is that your goals are simple and should be VERY easily achieved with minimal effort. I just expressed it in a more colorful manner.

If you were to search some of my posts in this forum, you'd see how intelligent I am. I'm old enough to be your dad, and I do know a thing or two. I've forgotten much more than you even know at this point. When you get paid to train people with various shapes/sizes and goals, and you achieve proven results, and you have done that for a few years...you can come back and be a smart ass to me then. My guess is if you stick to this, after a while you'll figure out just how much that dumb 'ol ceo knew after all.

Have fun with your training.

 

[ceo]

If your going to stick with the workout as you stated, why ask for inputs?
A lot of these guys here are Very very well versed in Workouts and diets and know what they are talking about. And have been around the block more than once.
You seem to be green in both areas. I suggest you try some of the suggestions given to you. If you think you know better than some of the EF Vets and us older guys, your mistaken bro.

Just letting you know.

Droid Bionic EF app

Bro, he's 16. He knows it all. Remember back then? LOL!

Seriously though, people post threads like this all the time. Some of them actually do want help and are willing to listen when they get good advice telling them to do something completely different for better, faster results. A good many of them though are just wanting a few people to come in and validate the decision they already made.

"looks good bro!"
"sick workout bro."
"you're gonna grow like crazy bro."

And like I said, for a beginner, just about any consistent workout routine with some added food will add probably 10-20 pounds to their frame in a short period. That's all this kid wants, so...

Looks good bro!

 

[Acoustic]

I apologize as well CEO and I certainly wasn't trying to underestimate your abilities as a bodybuilder in any form or fashion. I hate it when people accuse me of being an ignorant teenager who thinks he knows everything. I am not anywhere close to being an expert on bodybuilding as that is why I am posting on these forums.

In regards to the post about me not taking advice from anyone on here: I am not sticking to the same thing I have been doing, if you re-read my post I clearly stated that I will be using the new diet plan I drew up based off of the suggestions and will also add new exercises to my workout.

CEO, if you could take a look at the new diet plan I drew up on one of these pages and add or remove some things from it that would be greatly appreciated. As well as my workout routine.

Another thing about me explaining how it's really not hard for me to gain weight. I just started working out pretty much a week ago, that was the main reason I didn't eat much as I wasn't working out. Not working out + eating a lot (especially un healthy foods)= too much fat and not muscle. So think if I start adding some more milk, protein shake, and a couple more meals I can certainly gain not only weight but.... healthy weight? (Muscle with some fat I guess?) Again take a look at my new diet I drew up and see for yourself what you think.

Thanks!