BroolStories' 90 Day Gym/Nutrition Log (skinny brehs get in here)

[BroolStories]

Now that the semester is finally over I can completely focus on the gym this summer. Worked out for a total of 3 consistent months on Starting Strength until an injury took me out (dumbazz mistake, bad form due to too much weight).

I'll be logging my progress here occasionally and then we'll see where I am in 3 months, right before the semester starts again.

Starting stats:

6'1
140-145lbs
Age: 18

All for 5 reps:
Bench: 95lbs
Squat: 145lbs
Dead: 165lbs

Started with the bar for all of the above except Dead.

Link to routine I'll be using (tired of Starting Strength): Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Getting to the gym everyday is easy. The main challenge here will be getting the calories I need to gain weight consistently (3200 cals).

If anyone has any tips to make getting calories in easier then feel free to drop in.

 

[BroolStories]

For all skinny brehs who have trouble getting calories in, here's a shake I make so things are a little easier

ON Gold Standard Whey - 120 Calories
2 Cups Whole Milk - 300 Calories
4 Tbsp Peanut Butter (Skippy Creamy) - 380 calories
2 Tbsp Honey - 120 Calories
1 Tbsp Extra Virgin Olive Oil - 120 Calories
Total: 1040 Calories

All in a blender, just drank two of em today. Taste is completely bearable

 

[BrokePhiBroke]

How do you log calories?

Like do you look on the back of a brand and take their info and add together or what....

If I buy my carrots fresh how would I know how much calories it is?

 

[raidersreceiver]

How do you log calories?

Like do you look on the back of a brand and take their info and add together or what....

If I buy my carrots fresh how would I know how much calories it is?

Buy a food scale and use myfitnesspal, it lets you scan barcodes and log them

 

[BroolStories]

How do you log calories?

Like do you look on the back of a brand and take their info and add together or what....

If I buy my carrots fresh how would I know how much calories it is?

If its packaged then just look on the back for the nutrition info. If its something generic or has no label like carrots in your case then you can just Google it; "Carrot calories" or "Carrot nutrition facts"

Log:
Gonna be the first time I hit the gym away from College today. Like 6AM in the morning right now, I'm starting the day off:

1 Yogurt - 120 Calories
1 Banana - 110 Calories
1 CVS Nutritional Shake Plus - 350 calories

 

[Sukairain]

Keeping a jar of peanut butter in your room is good for days when you're about to go to sleep and are a little short of your target, just shove down a few spoons and you'll get a few hundred calories. Quick and easy and perfect for when you're too sleepy to bother doing anything else

 

[BroolStories]

So I just got back, honestly not sure what to think about this gym. It's Blink Fitness, and seems to be more cardio based than anything. There are only 3 racks (no benches dedicated to benchpressing), and people seem to hog them when they get on. Asked someone how long they had left on it and they said 30 minutes .

My college had 4 squat racks and 6 benches dedicated to benching. I guess you get what you pay for.

Debating whether or not I should switch gyms. This one is convenient because its within walking distance but if I stay it means I have to wake up even earlier

 

[Sukairain]

So I just got back, honestly not sure what to think about this gym. It's Blink Fitness, and seems to be more cardio based than anything. There are only 3 racks (no benches dedicated to benchpressing), and people seem to hog them when they get on. Asked someone how long they had left on it and they said 30 minutes .

My college had 4 squat racks and 6 benches dedicated to benching. I guess you get what you pay for.

Debating whether or not I should switch gyms. This one is convenient because its within walking distance but if I stay it means I have to wake up even earlier

Early workouts are best

When my routine is going well (not all fukked up like it is right now because of uni and work) I get up at 6am, eat breakfast, get to gym by 7, and it's so empty I'm done in 30, 40 minutes tops. Then I can come home and have a shake straight after, with lunch and dinner and another shake at night before bed. I can easily hit my calorie target with two shakes and three meals. But waking up early is crucial to everything, otherwise I take twice as long at gym because it's packed and because I find it harder to fit two shakes into my day

 

[Pitfalls0117]

Good luck breh. I have the same frame as you, 6'1 with long ass arms and legs. In the past two years I got my weight from 145 to 165. My goal is to be around 170 to 175 and lean, I have no interest in getting big or bulky. If I didn't gain anymore weight but just got leaner that would be fine too.

I started out with that Layne Norton routine and have used it for a few different intervals. If you hit all the workouts you'll grow and get stronger. My schedule isn't always steady and I work varying hours so eventually I switched to a 5x5 program that was 4 days a week and then to a full body program which was 3 lifts per week. Recently I got bored with that so for the past couple weeks I've been freelancing and doing a lot of core stability and body weight stuff, with leg press, deadlifts, and calf raises for lower body days.

No idea about my one rep maxes but I was doing 4x10 for all my movements and was hitting:
155 for bench
120 for barbell rows
250 on deads (hex bar, I'm switching to straight bar though)
50 shoulder press (dbs)
65 incline press (db)

Good luck and

 

[BroolStories]

Good luck breh. I have the same frame as you, 6'1 with long ass arms and legs. In the past two years I got my weight from 145 to 165. My goal is to be around 170 to 175 and lean, I have no interest in getting big or bulky. If I didn't gain anymore weight but just got leaner that would be fine too.

I started out with that Layne Norton routine and have used it for a few different intervals. If you hit all the workouts you'll grow and get stronger. My schedule isn't always steady and I work varying hours so eventually I switched to a 5x5 program that was 4 days a week and then to a full body program which was 3 lifts per week. Recently I got bored with that so for the past couple weeks I've been freelancing and doing a lot of core stability and body weight stuff, with leg press, deadlifts, and calf raises for lower body days.

No idea about my one rep maxes but I was doing 4x10 for all my movements and was hitting:
155 for bench
120 for barbell rows
250 on deads (hex bar, I'm switching to straight bar though)
50 shoulder press (dbs)
65 incline press (db)

Good luck and

Did you do any direct ab workouts? For how skinny I am its a shame that I don't have abs, I'm trying to incorporate them into my routine. So far looks like:

3x20 Sit-Ups
3x20 Crunches
3x? Planks...

Any advice on that matter?

 

[Pitfalls0117]

Did you do any direct ab workouts? For how skinny I am its a shame that I don't have abs, I'm trying to incorporate them into my routine. So far looks like:

3x20 Sit-Ups
3x20 Crunches
3x? Planks...

Any advice on that matter?

If you're doing compound exercises like pull ups, deadlifts, squats, military press you will be hitting your core. But that Layne Norton program doesn't have any ab work if I remember correctly.
I like to do abs everyday rather than a big ab routine once or twice a week. At the end of your workout do three sets of 15-25 reps of one movement, be it hanging knee raises, ab roller, leg lifts, weighted sit ups.
Keep in mind though that if you're trying to bulk up and are eating a ton of food you might have a pronounced six pack. But staying on top of core strength can never hurt.

 

[BroolStories]

Leg day got me

Posting this from my bed, can barely even move

I'll update with a weigh in on Sunday.

 

[Kyle C. Barker]

How do you log calories?

Like do you look on the back of a brand and take their info and add together or what....

If I buy my carrots fresh how would I know how much calories it is?

With a food scale.

Weigh out the carrots on a food scale and and cross check it from food info site

 

[Claudex]

Good luck breh. I have the same frame as you, 6'1 with long ass arms and legs. In the past two years I got my weight from 145 to 165. My goal is to be around 170 to 175 and lean, I have no interest in getting big or bulky. If I didn't gain anymore weight but just got leaner that would be fine too.

This my goal too honestly; I'm trying hard to get to at least 170, but I'm currently 155 lbs. I'm happy though, because I was straight up 137.5 at the end of last year...I'm 5'11 so you know I was practically somali status. I feel better now, but I still got ways to go before I hit my best.

Funny shyt though, I've always been okay with being skinny until I watched "Moonlight". That Trevonte dude got me feeling inadequate AF about my weight, especially when I found out he's the same age as me. I decided then that January I was gonna start working on my body for real, I thought I was gonna be 180 by now, but it just goes to show how dumb I was about the whole concept of gaining weight.

But hey, 155 is a lot closer to my goal, so I'ma keep eating and keep grinding. I feel good, and I'm enjoying the benefits of this a lot more because this is the first time chicks are looking at me like I'm food. I'd usually get those looks from my fashion sense, but everything is so different now.

 

[Claudex]

I'ma need y'all skinny brehs to let me know how y'all are working out your legs. What's y'alls routine and how long does it take for y'all to see gains?!