Fvck it, I wanna get ripped..about to start working out hard (pointers?)

[Larry]

I'm a skinny dude but my body is actually pretty decent since I ball often and my work involves moving heavy boxes and other shyt around (refrigerators, ovens, etc.). With that said, I don't workout at all and I eat like shyt. I don't drink soda but I stay bodying fast food. honestly, I don't know how willing I am to give up fastfood especially as a college student...

I'ma use this thread to track my progress and I welcome any pointers and advice ya'll got for me. I'm 150 pounds even right now. Don't know my body fat percentage or even how to find that out lol.


I want my body to look like this

I don't know when Tyler got cut up like that but he lookin on point no homo


EDIT: Pics taken 6/23/2012...this is where i'm at right now after 4 actual days of work


my almost-abs

arms

thighs/legs (need mad work)

 

[ThaBronxBully]

Im Guessing He Barely Eats And Is Constantly Active lol

 

[MMS]

I'm a skinny dude but my body is actually pretty decent since I ball often and I'm used to doing labor like moving heavy shyt around. With that said, I don't workout at all and I eat like shyt.

that's about to change tho. I'ma use this thread to track my progress and I welcome pointers and advice. I'm 150 pounds even right now. Gonna update with pictures when I get home from school


I want my body to look like this

I don't know when Tyler got cut up like that but he lookin on point no homo

welp theres your issue

150lbs but are you flabby? can you see abs?

lifting as you havent ever? or used to and got off

cop a gym membership, peep the workout resource, and try Starting Strength or Stronglifts

 

[Larry]

welp theres your issue

150lbs but are you flabby? can you see abs?
lifting as you havent ever? or used to and got off

cop a gym membership, peep the workout resource, and try Starting Strength or Stronglifts

yeah you can see my abs. i don't have a cut up six pack or nothing like that, but I'm not flabby and sick looking. i'll post a pic when i get home

im not even remotely flabby. im just skinny. I stay in shape because i play a lotta ball and i work moving heavy shyt around. I just don't do legitimate workouts so i'm not where i want to be at all, and like i said, i eat like shyt.

 

[MMS]

first, efficient bulking without gaining fat requires attention to your diet

in your case 2300-2500 cals with 150-180g protein per day, if you can manage to do that youll be golden there. If you need help figuring out how to find those numbers refer my cutting guide but omit the "deficit". The 2300 cals already includes the surplus necessary for bulking. You should also consider a multivitamin and zinc considering you most likely arent getting the maximal amounts of vitamins necessary. both are cheap but will go along way for you than to go without them

second part is lifting, and if you havent lifted properly yet its time to get a gym membership(or invest in an olympic barbell, power rack and 200lbs+ of weights if money isnt an issue) i strongly recommend the StrongLifts routine which is a 5x5 strength routine with the basis being progressive loading each workout

the workouts are short and emphasize building form early which will give you the strength base necessary for future harder workouts.

this is the routine
http://www.lundswingtsun.se/pdfwce/stronglifts5x5.pdf
at a glance

Workout A:
Squat 5x5
Bench 5x5
Barbell Row(Pendlay style) 5x5
Pushups 3xfailure

Workout B:
Squat 5x5
Deadlift 1x5
Standing Overhead Press 5x5
Pullups 3xfailure, or Lat Pulldown 5x5

workouts alternate so that it would be Mon: A, Wed: B, Fri: A, Mon: B etc....as long as you have one day minimum between the 3 workouts per week and 2 days of rest after the third

start with just the bar(imperative) and add 5lbs EACH workout, take note to learn FORM first. Dont worry about how much you are lifting. As long as the weight goes up 5lbs per workout you are doing it correctly

within 3 months youll probably add 10-12lbs of muscle minimum if you never lifted good before. Youll also have very respectable numbers. Goals of the routine are:

Squat 1.5x your body weight
Bench 1x your body weight
Row 1x your body weight
Deadlift 2x your body weight
OH Press .5 your body weight
Pullups 3x15

all numbers 5x5 and not 1RM, its one of the most effective bulletproof routines out there and noone i know who has done it(PROPERLY) has not seen gains

thirdly, sleep.

you need 7-8 hours sleep a night, get your sleep. No questions. Muscles grow at rest. Without proper sleep youll spin your wheels.

do all 3 to the T, and in 3 months youll look like a different person and feel like a stronger healthier individual

GOOGLE vids of the major lifts in SL and focus on forum, cant stress that enough. Stretch before every workout and develop flexibility especially for Squats. Parallel or it doesnt count.

good luck breh

 

[andre patton]

thats a very favorable pic i've seen tyler around the way a few times he's very skinny. his pecs have good separation...i attribute that to his genetics.

 

[Larry]

forgot i made this thread. here go my pics from the that day, forgot to post em. my web cam is trash and plus ima black ass Haitian so the quality aint the best but this is my starting point

http://i.imgur.com/ahcfx.jpg

http://i.imgur.com/zqr2K.jpg

http://i.imgur.com/tQWy7.jpg

i think for someone who never ever works out im in pretty decent shape. its time for me to get cut up tho, being skinny aint gonna fly no more

 

[ryda518]

you have good biceps for some one that doesn't work out

just do what everyone here is doing

PHAT or stronglifts and then create your own routine from there

 

[klientel]

forgot i made this thread. here go my pics from the that day, forgot to post em. my web cam is trash and plus ima black ass Haitian so the quality aint the best but this is my starting point

http://i.imgur.com/ahcfx.jpg

http://i.imgur.com/zqr2K.jpg

http://i.imgur.com/tQWy7.jpg

i think for someone who never ever works out im in pretty decent shape. its time for me to get cut up tho, being skinny aint gonna fly no more

u got a nice frame and good vascularity

if u put on some size u will be

pause

 

[Larry]

you have good biceps for some one that doesn't work out

just do what everyone here is doing

PHAT or stronglifts and then create your own routine from there

props

u got a nice frame and good vascularity

if u put on some size u will be

pause

how do I put on size tho? do I continue to eat like shyt? lol I really don't know shyt about proper dieting at all fam. I don't count calories and proteins and all of that. I don't even know how. I just eat whatever and keep it moving.

sidenote - I was a lil hesitant to post this thread at first cuz i thought dudes would call me frail but honestly...fukk nikkas. yeah im a young skinny dude, and what


by the end of the summer i'm tryna look like Dez Bryant tho. i'm determined to step my body game up tenfold.

 

[Larry]

I updated the first post and I got some questions...

- how the fukk do I get bigger? is there something specific I should be doing or eating? I been the same weight for like 3 years



- what's the best way to get my ab game correct (specific exercises)

- should I chill out on playing basketball if I'm trying to get bigger? I feel like all the weight I put on or potentially can be putting on gets cut right back off when I'm doing all that cardio on the court. Is that holding a nig back?

 

[MMS]

I updated the first post and I got some questions...

- how the fukk do I get bigger? is there something specific I should be doing or eating? I been the same weight for like 3 years



- what's the best way to get my ab game correct (specific exercises)

- should I chill out on playing basketball if I'm trying to get bigger? I feel like all the weight I put on or potentially can be putting on gets cut right back off when I'm doing all that cardio on the court. Is that holding a nig back?

first, efficient bulking without gaining fat requires attention to your diet

in your case 2300-2500 cals with 150-180g protein per day, if you can manage to do that youll be golden there. If you need help figuring out how to find those numbers refer my cutting guide but omit the "deficit". The 2300 cals already includes the surplus necessary for bulking. You should also consider a multivitamin and zinc considering you most likely arent getting the maximal amounts of vitamins necessary. both are cheap but will go along way for you than to go without them

second part is lifting, and if you havent lifted properly yet its time to get a gym membership(or invest in an olympic barbell, power rack and 200lbs+ of weights if money isnt an issue) i strongly recommend the StrongLifts routine which is a 5x5 strength routine with the basis being progressive loading each workout

the workouts are short and emphasize building form early which will give you the strength base necessary for future harder workouts.

this is the routine
http://www.lundswingtsun.se/pdfwce/stronglifts5x5.pdf
at a glance

Workout A:
Squat 5x5
Bench 5x5
Barbell Row(Pendlay style) 5x5
Pushups 3xfailure

Workout B:
Squat 5x5
Deadlift 1x5
Standing Overhead Press 5x5
Pullups 3xfailure, or Lat Pulldown 5x5

workouts alternate so that it would be Mon: A, Wed: B, Fri: A, Mon: B etc....as long as you have one day minimum between the 3 workouts per week and 2 days of rest after the third

start with just the bar(imperative) and add 5lbs EACH workout, take note to learn FORM first. Dont worry about how much you are lifting. As long as the weight goes up 5lbs per workout you are doing it correctly

within 3 months youll probably add 10-12lbs of muscle minimum if you never lifted good before. Youll also have very respectable numbers. Goals of the routine are:

Squat 1.5x your body weight
Bench 1x your body weight
Row 1x your body weight
Deadlift 2x your body weight
OH Press .5 your body weight
Pullups 3x15

all numbers 5x5 and not 1RM, its one of the most effective bulletproof routines out there and noone i know who has done it(PROPERLY) has not seen gains

thirdly, sleep.

you need 7-8 hours sleep a night, get your sleep. No questions. Muscles grow at rest. Without proper sleep youll spin your wheels.

do all 3 to the T, and in 3 months youll look like a different person and feel like a stronger healthier individual

GOOGLE vids of the major lifts in SL and focus on forum, cant stress that enough. Stretch before every workout and develop flexibility especially for Squats. Parallel or it doesnt count.

good luck breh

 

[Larry]

Nikka some of that shyt looks like hieroglyphics to me.

you talkin a 1 billion percent novice

 

[MMS]

its pretty simple stuff

if you do what i said, youll gain muscle without fat

 

[Houston911]

Nikka some of that shyt looks like hieroglyphics to me.

you talkin a 1 billion percent novice

stuff yourself with food

lift weight

get bigger