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deadlifts-and-derrida · 5 years

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Learning to Grow

There's a scene in the 90's animated Spider-Man where Eddie Brock, the human host of the Venom symbiote, is lifting weights in his run-down New York apartment. He's shirtless, bench pressing what looks like an impressive weight. The camera runs over his arms and torso as he recites, between grunts, a litany of wrongs, imagined and real, that Spider-Man has visited upon him. There are brief flashbacks with each item on the list, played out semi-opaque in front of his sweaty muscular torso. As each one fades and we see him clear, his muscles appear to pulse and swell. He's getting bigger and bigger as the scene goes on, muscles engorging with each repetition, each up and down of the loaded bar he's bench-pressing.

This scene captivated me as a child. Any time this episode came up in re-runs I'd be glued to the TV, would find some excuse to go into another room and sneakily turn on a separate television, away from my family, even if it meant watching it on a smaller, less modern set.

I knew I loved muscle before I saw this scene. I even doubt this was the first time I saw a depiction of where muscles came from. This first aired in 1994. I would have been 11. Surely I knew muscles came from working out before I saw this. But it felt like some previously unconnected parts of my brain were suddenly wired together.

If you want to have muscles you have to lift weights!

My mom had two blue dumbbells at home. I think she bought them to use at the Step Aerobics class she went to every Thursday night in the gymnasium of the local elementary school, the same school I attended. They were 5 lbs each. I'm sure they would look small to me now. They looked big to me then.

They came with a folded up paper diagram of exercises you could do with the dumbbells. It featured a line drawing of an absurdly muscular man (these are FIVE POUND DUMBBELLS and he looks like a professional bodybuilder!), shirtless, wearing a pair of short shorts. Of course I was attracted to this line drawing. But I remember taking these little blue dumbbells and trying to use them to get bigger and stronger. I tried to use the piano bench to do chest flies. I did lots of bicep curls. I don't think I ever did anything for my back and my legs - classic clueless young man, only exercising the muscles he can see, the ones that look good in a t-shirt.

I didn't go about this in any regimented fashion. They were sporadic attempts. I didn't yet realize how frequently you had to work out to see results. I didn't realize how to organize a weightlifting session at the gym, how to program it to achieve hypertrophy (or, in lay terms, bigger muscles). I thought of it like it was a role-playing game, like if you lifted weights you'd add a little EXP to your STR bar, and eventually it'd level up even if you weren't systematic about it.

So of course I don't think mom's two blue 5 lbs dumbbells did much for me.

There was no commercial or public gym in my hometown, nor one within a 100 km drive. There were some private gyms, in people's basements and such. My little hometown, which had about 5,000 people living in it when I was in my early teens, somehow produced four provincial bodybuilding champions to my knowledge, including Newfoundland's only internationally successful professional bodybuilder to date. Fewer than 1% of the province's population. We certainly over-performed in this aspect.

And then there was me. Absolutely nothing to look at. But burning with a desire that I felt ashamed of, felt like I should keep it hidden. Bodybuilding was all around me and I didn't say anything, didn't give any indication that it interested me. Two of those four provincial champions were my next-door neighbours, one of them a year older than me, one of them a year younger than me. It never occured to me to even try to train with them.

I was an awkward nerd. I knew I was gay. I hadn't told anyone. But bullies called me every word you can call a gay kid, because, well, they were bullies.

So I didn't connect with the budding bodybuilders around me. I never lifted in one of the basements where so many successful bodybuilding careers began.

I did pushups sporadically in my bedroom and hoped it would be enough.

Of course it wasn't. Forcing the body to build more metabolically expensive muscle tissue than it absolutely needs is one of the most difficult things to do. A few pushups in your bedroom and a protein-poor diet (I was vegetarian but I wasn't one of the "good kind" who research proper diet) won't cut it.

In my second term at University, the Field House opened. This was a new athletic facility. There was some controversy in student circles that we were all being levied a $40/semester fee to pay for the Field House - but in return, we all had access to the facility. We just had to show our student card.

Stress, bad eating, and a post-exam bout of mononucleosis had left me about 145 lbs at this point. I'm 6' tall. There was no muscle on me to speak of - though skinny, I had no abs, no definition in my arms and legs. My arms measured 10" around.

So, although all my leftist friends were angry about the Field House levy, I was secretly happy about it. Finally, I had access to a gym.

I didn't research what to do. I didn't ask for help in making a plan.

For weeks, I went in and ran on the treadmill.

I remember an article by another gay writer about body image, muscles, and exercise. He describes running on the treadmill while dreaming of himself as finally having that muscular body he's long wanted to have.

Now, I want to give the guy a shake and ask him what the hell he's doing on a treadmill if he wants muscles. That's like practicing piano and hoping it'll make you a better cook. But back then - I was that guy.

There was a little alcove in the Field House next to the cardio room that had some air-powered resistance machines. I started to use those. I doubt I used them well. No one taught me form. I didn't look it up. This was 2002 - YouTube, a great resource for this kind of thing, was years away.

But it was better than nothing. My diet, still appalling and low in protein, did get a little better as my palate expanded and I learned, on a semester in England in 2003, that I liked and could prepare chicken and fish.

My arms were 12" around. This is still small. It's nowhere near Eddie Brock. But it's better than 10".

I was like a timid deer slowly being tamed. Toward the end of my undergraduate degree, I began going to the Strength and Conditioning Centre, in the basement of the old Phys Ed building, where the actual lifters and bodybuilders on campus went.

But I was not yet either of those things.

I was still ashamed of my desires, couldn't bring myself to ask anyone for help, to acquire the practical knowledge I needed if I was ever going to achieve the kind of progress I wanted.

So even though there was a freeweight section full of huge burly men lifting impressive weights, I kept to the machines and the dumbbells. Lateral raises (probably done badly), cable flies (probably done badly), tricep pushdowns (probably done badly), dips and pullups (almost certainly done badly), lat pulldowns (I only ever felt these in my forearms). I never did a bench press. I never did a squat. I don't think I even knew what a deadlift was.

I ate like I was lifting big weights and having gruelling workouts, though. So, in other words, I got chubby and my muscles more or less stayed the same, after those newbie gains earned in the alcove of the Field House with the air-powered machines. I did not look like I lifted weights. I certainly didn't look like a bodybuilder.

My mid and late 20s were full of periods where I had no gym access. I ran during those times, every second day. I got fitter, my body firmed up, I felt better. I was also physically suited to middle distance running. But I was smaller, during those times, and I wanted to be bigger.

When I did have gym access I continued to lift poorly, without doing any compound movements (bench, squat, deadlift, overhead press, etc). And I ate to grow, but it was a lot of low quality food. So, during those times, my body got softer. I told myself I was bulking, but my muscles didn't get bigger. My arms were still about 12" or 13", depending on which of these two modes I was existing in.

I still lived in dread of someone discovering how much I wanted to be a huge muscular freak. How I fed my imagination on a steady diet of enormous bodybuilders, folders with thousands of jpgs saved from the internet, treasured memories of the rare times I'd seen a truly huge muscular man out in the wild, in person. Walking in the mall, lying on a blanket in the park, in the checkout line at the supermarket.

I would sometimes fantasize about finding some almost empty bottle of steroids in the locker room. Maybe just one or two pills left. At the time I erroneously thought all steroids were pills - I didn't know anything about steroids at all, at this point. I just knew they made guys big. In this fantasy, I would take the one or two pills I found, and it would make me slightly more muscular than I was. Perhaps 5% more. And that would be enough to make me happy without anyone realizing anything. Of course, it doesn't work that way.

I wasn't entirely clueless. In 2009, I started a PhD at the University of Toronto, and had access to its excellent gym facilities. By then I knew I had to do compound movements like bench press and squat. I started to learn how. I didn't seek out help, though, and I definitely should have. Also, a PhD is very demanding on your time. I was following a "split" (how you organize your workouts through the week) appropriate for someone lifting 4-5 times a week, but I was lucky if I got in 2 or 3 times (which, frankly, isn't enough to see much progress regardless of your "split"). 10 or 12 days would go by between chest workouts, between back workouts, between leg workouts.

I suppose I made some progress. Not much. I may have deluded myself into thinking it was more than it was, because I had been going to the gym, in some capacity, for 7 years, and I wanted to have something to show for it.

In early 2012, me and my then-boyfriend drove to his father's in South Carolina. I had just turned 29. I was planning on using the fact we were traveling to buy steroids online. I was paranoid that my IP address could be tracked if I did it at home and it would be safer to do it from some hotel room in Pennsylvania.

I realized, when in a hotel room in Pennsylvania trying to buy steroids online, that I didn't know enough about any of that to actually go through with it. I hadn't done my research. Looking back, my naivete is laughable. Now, if I encountered someone like the person I used to be trying to buy steroids, I would try my best to discourage them for a large number of reasons. One, you, past Michael, clearly don't know how to train and eat to grow; that being the case, all steroids will do is upset your endocrine system's natural balance and increase some health risks without actually giving you the benefits you want. Secondly, you don't know a thing about them. What kind are you going to buy? The answer better be testosterone enanthate or testosterone cypionate; test only for a beginner's cycle. Do you know proper injection technique? Don't even think about an oral-only cycle! Do you know what an AI is? It's an aromatase inhibitor, a drug that prevents most of the negative side effects people associate with steroid use, which ironically come from elevated estrogen, a side effect of elevated tesoterone - you did know that, didn't you? Do you know what PCT is? It's Post Cycle Therapy, drugs people take once they have finished their cycle of steroids to help restart their body's natural hormone production, which is disrupted by steroids. You knew steroids would shut down your natural testosterone production, right?

Luckily, I realized I wasn't ready, and didn't go through with my plan. I don't know what I was thinking. I mean, did I think I could just type "buy steroids" into google? OK, yes, you can actually do that, but it's not a good idea. There are plenty of people out there willing to make a quick buck selling snake oil to idiots like me, and even if they sold me legitimate gear, I wasn't ready for it and had no idea how to use it safely and responsibly, as outlined above.

In January of 2013, my parents, always solidly middle class, suddenly became very wealthy, and they passed some of this on to me. I had never made more than $25,000 in a year, and suddenly twice that was sitting in my bank account, with more to come.

One of the things I splurged on was a DEXA scan. It cost $125. You lay still on the bed of a device, and a mechanical arm slowly passes over your whole body twice. It takes about ten minutes. it is the most accurate body composition scan currently available.

I wanted to know how well my efforts in the gym had paid off.

Not at all, it turned out.

I was 184 lbs. This was in the "normal" BMI range for someone 6' tall. But I was 25.1% bodyfat. For a man, obesity is considered anything over 25%. I was the opposite of a bodybuilder. Bodybuilders have obese BMI but very low bodyfat percentages. I had normal BMI but an obese bodyfat percentage.

My lean body mass was only 138 lbs. If I was lean like a bodybuilder, I wouldn't even weigh 150 lbs. I had been going to the gym for 11 years and I had almost nothing to show for it - maybe 10 or 15 lbs of muscle gained from the underfed just-over-a-bout-of-mono 19 year old who first stepped into a gym in 2002.

This was a kick in the pants. Luckily it motivated me. I reformed my diet. No more pizza and burritos except as very occasional treats. Cut way way way back on the booze. Running in the morning every second day, lifting weights every day I didn't run.

I got married in June. I weighed 170 lbs and my bodyfat was down to 19%. I was losing fat without losing muscle, possibly because there was very little muscle to lose.

We went on an extended summer wedding tour, had wedding parties on both coasts. I relaxed a little but didn't give up fully.

And that September, enabled by having some money, emboldened by finally achieving a little success, spurred on by turning 30 and realizing that if I didn't start to do this right then my dream of being a bodybuilder would never come to pass, I hired a trainer.

And on our first meeting, I told him: I want to get as big as I possibly can.

And he said let's get to work.

#me #writing #self #working out #bodybuilding

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exxho · 5 years

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Hey guys! Today I am determined to have a good day and make as much money as I can at work. I hate serving but it’s easy quick cash. I’m going to ATTEMPT to go and workout. I love being skinny but maybe next year I can finally bulk up. However, I’m comfortable with the way I look right now :) what plans do you guys have in store?

#server #texas #latino #lgbt #follow #blog #love life #follow me

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anamorales · 5 years

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The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk

Want to go from a skinny guy to building muscle quickly? You’ve come to the right place:

The ultimate guide to bulking up.

I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.

Today, I share that code with you!

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:

These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.

Our coaching program helps people bulk up quickly. Learn how:

This free guide is gonna get you started off on the right foot!

Here’s what we’ll cover in this ultimate guide (click to jump to that section):

INTRO:

How I bulked up after years of struggling as a skinny guy.

NUTRITION:

The most important thing for putting on muscle (your diet).

What foods should I eat to bulk up?

What are the best bulk up strategies?

What supplements should I take to bulk up and build muscle?

STRENGTH TRAINING:

How to grow bigger muscles (get stronger).

Skinny Guy Workout Plans for bulking up.

Can bodyweight training help you bulk up?

I am skinny fat: should I gain weight or lose weight first?

RECOVERY, TIPS AND TRICKS, NEXT STEP:

Proper sleep and rest for putting on muscle.

FAQ for skinny guys trying to bulk up.

More resources for skinny guys looking to bulk up.

How I Bulked up After Years of Struggling as a Skinny Guy

Growing up, I was always the scrawny, skinny weak kid.

There was a reason I dressed up like superman every other day for the first six years of my life:

Superman was strong, big, and powerful…and I wasn’t.

To this day, it’s still a big challenge for me to gain weight or build muscle.

When people tell me “must be nice to have been skinny growing up,” I explain that a killer flat top, my height (5’2″ until I was 16), four years of braces, and two Acutane treatments made sure I still got the full adolescent experience 🙂

When I was cut from the high school basketball team (which I thought was the end of the world), I signed up for a gym membership to get big and strong.

Within five minutes I had almost killed myself when loading up way too much weight for a set of bench presses.

Fortunately I survived, and thus began my love affair with strength training.

I spent the next six years training in a gym, reading every muscle and fitness magazine I could find, drinking protein shakes religiously…and had about 3 pounds of muscle gain to show for it.

I just assumed “I’m one of those people who can’t gain weight.”

It turns out, I was doing it all wrong.

After graduating college I moved to California, signed up for a gym membership, and received a few free personal trainer sessions.

Although I thought I had known it all (I had been training for 6 years in a gym! I read the muscle mags! I was in good shape already!), I still took the free sessions for the hell of it.

The trainer drastically simplified my workout and DOUBLED the amount of food I was eating.

I thought he was crazy, but I stuck with it.

In 30 days, I had put on 18 pounds (pictured below), increased the strength in ALL of my lifts, and felt more confident than I ever had before in my life.

That’s when the lightbulb when off in my head: there’s a better way.

And thus began a radical redefinition of how I thought the human body worked, how muscle was built, and where I needed to put my priorities.

Since then, I’ve spent seven years learning everything I can about how muscle is built.

A few years back, I took an epic 35,000 trip around the world, and despite not having access to a gym for 6 months, I managed to once again pack on even more muscle and get myself in great shape without once picking up a weight (pictured below):

Again, my world was turned upside down.

I learned that gyms are not a requirement to build muscle and get stronger, though a great gym workout can certainly speed up the process.

And after a few more years of up and down challenges, I had finally – jokingly – changed from Steve Rogers to (jokingly) Captain America (there’s a story behind this):

I’m still not the biggest guy in the world, nor will I ever be. I’m okay with that!

I’ve learned that anyone can pack on muscle, even skinny nerds like me. If you’re skinny and want to get bigger, you’ll be fighting genetics the whole way, but do not let that deter you. Anything is possible.

Today’s article outlines everything I’ve learned over the past 13 years of mistakes, successes, failures, and adventures.

The Most Important Thing for Putting on Muscle: Eat More Food.

As they say, muscle isn’t made in the gym, but in the kitchen:

If you want to bulk up, You’d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly.

I learned this the hard way.

I spent four years of college working out five days a week for 90 minutes a day trying to get bigger.

I drank protein shakes like I thought I was supposed to. I got a little stronger, but never bigger.

Why?

BECAUSE I DIDN’T EAT ENOUGH CALORIES.

When I get emails from people who lament the fact that they can’t gain weight, I always first ask about the person’s diet.

More often than not, that person thinks they are eating enough, but are definitely not.

Here’s the truth:

If you are not getting bigger, you are not eating enough.

Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gulp, cardio – I’ll get to that in a minute), and you need to overload your system with calories in order for it to have enough fuel for the muscle building process.

Want to know how many calories you burn every day just existing?

Plug your stats into our TDEE (Total daily energy expenditure) calculator:

Total Daily Energy Expenditure Calculator

Your sex * Male Female

Male/Female

Age *

Use age in years.

Weight *

Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs.

Height *

Use inches. If using metric system, divide cm by 2.54 for total inches.

Basal Metabolic Rate (BMR)

Your BMR is an estimate of the total calories burned a day, while in a state of rest.

Activity Level * Sedentary (You frequent tell Netflix you are still watching) Lightly Active (You casually stroll through your neighborhood a few times a week) Moderately Active (If we called the gym on a weeknight looking for you, they'd find you) Very Active (You are constantly moving throughout your day job and you're on the company softball team)

For "Activity Level," veer toward the side of less active. Studies consistently show that people are not as active as they self-assess.

Total Daily Energy Expenditure (TDEE)

Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in.

(Click right here for our Metric calculator).

(Note: we have used the The Mifflin-St Jeor Equation to create this calculator! [1])

For every person, the number of required calories for bulking up daily is different, especially how much you move, fidget, and how much weight you need to gain:

For some people, it might be 2,500 calories a day.

For others, it might be 3,500 calories a day.

For others, it might be 5,000 calories a day.

I don’t love calorie counting (I prefer a “healthy plate” approach), but I think for a newbie starting out, tracking calories for a few days is a great place to start.

So, track your calories using something like MyFitnessPal over a few days and get an average.

I bet you’ll discover you’re eating significantly less than you thought you were.

LEARN HOW MANY CALORIES YOU NEED TO EAT FIRST.

And then eat MORE!

Spend the next two weeks eating an additional 300-500 calories per day above your TDEE (which you calculated above) and see how your weight adjusts (and how you look in progress photos!).

If you are not getting bigger, add an additional 300-500 calories per day and repeat the process.

Depending on your training, genetics, how skinny you are, and how much weight you need to gain, you can decide how much weight you want to gain each week.

Everybody’s results will vary, and thoughts are mixed on how quickly we can build muscle:

Under optimal conditions, some say you can expect to gain 1 pound (.5 kg) of muscle per week,

My results have shown that 2 lbs (1kg) per month is more realistic.

A 2016 study[2]revealed that strength training produced a 2.2 lb increase (1kg) increase in lean mass in 8 weeks.

Regardless of how fast you bulk up, it might be helpful for you to bulk up by putting on some fat with your muscle!

Here are things to consider if you overeat WHILE strength training: extra glycogen, some fat, and water stored in your body can be a good thing for your confidence and get you headed down the right path.

So, don’t listen to the sites or programs that say “gain 40 pounds of muscle in two months!”

Uless you’re on the juice (‘roids, not Hawaiian Punch), it’s going to be a slow, long process.

Yes, it is possible to have incredible transformations in a short amount of time, like when I gained 18 pounds 8.1kg) in 30 days

This was due to strength training overeating, protein, and extra water weight from supplementing with creatine):

My advice: Rather than massive weight gain over a month, you’d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months…and keeping the weight on!

Now, I know this stuff isn’t easy.

There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress!

If you’re somebody that’s worried about wasting time, or you want to have an expert guide your nutrition based on your current situation, consider checking out our Online Training Program!

Learn to bulk up correctly with our Coaching Program!

What Food Should I Eat to Bulk Up?

Let’s go through how you should be prioritizing your nutrition, nutrient by nutrient:

Protein: rebuilds muscle after you break it down.

Carbohydrates: provides your muscle with fuel and body weight with energy

Fat: helps your bodily functions and can also be burned as fuel in the absence of carbs.

Let’s look at each of these individually:

PRIORITY #1: PROTEIN

Protein can come from any number of sources, including:

Meat (steak, bison, pork).

Fowl (chicken, turkey, duck).

Eggs![10]

Cheese and dairy.

Fish and shellfish (salmon, tuna, shrimp).

Legumes (black beans, chickpeas).

Other vegetarian protein sources here.

As we cover in our “How much Protein do I need?”, claims for the amount of protein needed vary wildly from source to source (and athlete to athlete).

Here is our recommendation:

If you’re of healthy weight, active, and wish to build muscle, aim for 1 g/lb (2.2 g/kg).

If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.

Let me simplify it for you: target at least 1 gram of protein per pound of bodyweight (2.2 grams per kg).

If you’re curious, from our healthy eating article, this is what a portion of protein looks like:

If you’re curious, here’s how much protein is in a serving of food:

4 oz (113 g) of chicken has around 30 g of protein.

4 oz (113 g) of salmon has 23 g of protein

4 oz (113 g) of steak has 28 g of protein.

Want to get more protein? Consider protein shakes.

PRIORITY #2: CARBS

After protein, in order for you to get bigger, you need to eat enough calories, and those calories should come from sources composed of carbs and/or fats.

Here are foods full of carbohydrates you can prioritize for bulking up:

Rice

Quinoa

Oats

Legumes and lentils

Sweet potatoes

Yams

Regular potatoes

Whole grain pasta

Whole grain bread

To help you get better at eyeballing serving sizes:

1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).

Here are some images to help you learn proper portion sizes (thanks to SafeFood):

In addition to consuming carbohydrates from these sources, it’s okay to consume plenty of fruit while trying to bulk up!

You can read our full “Is fruit healthy” guide to learn more.

PRIORITY #3: FAT!

Fat is a macronutrient that you can eat that can help you reach your goals in the right quantity, as fat can be higher calorie and you can eat lots of it without feeling full.

Healthy fat can be found in foods like:

Avocado

Almonds

Walnuts

Macadamia nuts

Olive oil

Almond butter

Peanut butter

Science has recently come around on saturated fat too [3]. Once completely vilified, but now considered okay for moderate consumption.

Saturated fats can come from things like:

Whole milk

Full fat dairy

Coconut oil

Grass-fed butter

Fatty cuts of meat

Lard

To help you gauge: a serving size of fat is roughly the size of your thumb!

For reference, this is a single serving of almonds (162 calories):

THIS is a serving of olive oil (119 calories):

As you can see, you can eat an extra 500 calories of “healthy fats” by eating lots of “heart-healthy” fats like nuts or adding more olive oil to your meals.

PRIORITY #4: VEGETABLES!

Last but not least, you need vegetables in your diet.

If you start to eat a lot more food, your “indoor plumbing” is going to really benefit from eating some high-fiber veggies with each meal:

A serving of veggies is about the size of your fist.

Here’s a quick, non-complete list of veggies that can fill your plate:

Broccoli

Broccolini

Cauliflower

Spinach

Kale

Spaghetti squash

Brussels sprouts

Zucchini

Cucumber

Carrots

Onion

Asparagus

BRINGING IT ALL TOGETHER:

This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.

TO RECAP, HERE’S HOW TO EAT TO BULK UP:

Calculate your (Total daily energy expenditure) and add +500 cal over your number.

Consume 1-1.5g per pound (2.2-3.3g per kg) of bodyweight in protein every day.

Consume the rest of your calories from foods composed of carbs and fats.

Always eat vegetables so that your body can actually PROCESS all this extra food.

If you are not gaining weight, add more carbs and/or fats to your meal.

It really does come down to the following:

If you are not gaining weight fast enough, you’re not eating enough. Increase your portions of carbs and fats!

Whenever we work with coaching clients who struggle to bulk up, this is the area we target: adding more carbs and fats to each meal.

Need an expert to help you bulk up quickly and safely? Learn more:

What are the Best Popular Bulk Up Eating Strategies?

If you read the previous section, you know that we have some pretty specific “best practices” on how to bulk up.

However, there are multiple strategies that can also work, and I’d like to cover each of those here too.

Depending on your budget, your taste in food, and your goals, these strategies will work better for some than others.

#1) The “Healthy” Bulk

I have followed this method to great success multiple times (including right now).

Ultimately, I follow the “real food” principles whenever possible (good sources of quality meat, tons of vegetables, minimal amounts of gluten and processed carbs), but mixing in some specific items that are calorie/carbohydrate dense to reach my calorie goals for the day.

This is the exact strategy we lay out in the previous section of this article.

Speaking of quality calories – how I recommend doing this – get your Get Bigger Shopping List and Bulk Up Cheat Sheet by putting your email in the box below:

Download our free skinny guy’s guide to putting on muscle!

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The Nerd Fitness "Get Bigger" Shopping List

Bulk like the Hulk with our rules for getting bigger

#2) The “See Food” Diet

This is the diet I used to put on 18 pounds in 30 days.

Looking back at how I ate, I’m now grossed out, but for me at the time, it worked (and got me interested in diet research).

If you are super skinny and on a tight budget, this might be your only option, and that’s okay! Foods that are high in calories include:

Whole milk, cottage cheese, cereal, pasta, rice, potatoes, fast food, ice cream, juice, peanut butter sandwiches, fast food, meatball subs from Subway, pizza, burgers, etc.

Whatever gets you to your caloric intake goal for the day.

When I put on my 18 lbs, I used to drink 3 CytoGainer shakes a day, because it was the easiest way for me to stay on target.

If you are training properly, a majority of these calories will go towards building muscle instead of putting on a lot of fat.

Steve’s thoughts: I’m not a big fan of this method much, as I’ve come to learn the quality of food is as important (if not more so) than quantity when it comes to your overall health, and we’re aiming for bigger AND healthier.

#3) GOMAD

Drink a gallon of whole milk every day along with your meals.

Sounds crazy, yup, but it works.

A gallon of whole milk is full of enough sugar, carbs, fats, and protein that when all said and done, results in 2400 calories consumed in liquid form.

Mix in vegetables and meat for healthy meals and you got yourself a simple to follow diet.

I’ve attempted this diet back in my younger days, and although my stomach hated me, I certainly had success with it, mostly because it was simple to follow and easy to understand.

#4) Paleo Bulk or Keto Bulk

Bulking up while following the Paleo Diet, or bulking while following a Keto Diet.

Yes, it’s possible to bulk while following either of these diets:

If you are eating Paleo, you’ll want to eat LOTS of carbs and fats from calorie dense foods like fruit, sweet potatoes, and nuts.

If you are going Keto, you’ll want to eat LOTS of fat from cheeses, nuts, oils, and so on.

If you have the budget and want to try it, go for it. You’ll be eating truckloads of nuts, avocados, and sweet potatoes.

“WHICH STRATEGY IS BEST FOR ME?”

In our opinion, we’ve had the most success with Coaching Clients who adapt a “healthy bulk” strategy, #1 above.

It’s a focus on real food, sustainable increase in calorie intake, and can be adjusted easily by adding or reducing total portions of carbs and fats.

But hey, you do you, boo.

What Supplements Should I take to Bulk up? How to eat more calories.

If you are struggling to consume enough whole foods every day, then here are some tips to help you reach your caloric goals to bulk up:

“WHAT SUPPLEMENTS SHOULD I TAKE TO BULK UP FAST?”

Most supplements are garbage, and you should ALWAYS prioritize consuming real food over shakes and powders.

HOWEVER, if you are interested in bulking quickly, there are two I would recommend:

Protein Powder. A great solution for getting extra protein and calories in your diet and building muscle.[4] As we point out in our article on protein and protein shakes, mix and match your own ingredients and see how many calories you can get into a smoothie without breaking your blender.

Creatine supplement. It helps your muscles retain more water [5], and has been shown to increase the hormone IGF-1, which is needed for muscle growth [6] It’s one of the only two supplements (along with protein) that I take regularly.

Outside of these two supplements, you really don’t need to prioritize supplementation, despite what the muscle magazines tell you! Hell, many of these muscle mags are OWNED BY SUPPLEMENT COMPANIES.

I’ll leave you with two more big suggestions on how to bulk up in this section:

#1) Liquid calories are your friend. Liquid calories can give us lots of calories without ‘filling us up,’ which is an easier way to consume enough calories every day without feeling overly full.

I personally get a huge chunk of my calories every day from making my own ‘Powerbomb Shake – from our Protein Guide

Water: 16 oz.

Quaker Oats: 3 servings (120g)

Frozen spinach: 1.5 servings (120g)

Frozen mixed berries: 1.5 servings (120g)

Protein powder: 2 scoops of Optimum Nutrition Vanilla Whey

And here is the macronutrient breakdown:

Calories: 815 cal

Protein: 70g

Carbs: 107g

Fats: 12g

I put all of this into a Vitamix Blender – yep, it was expensive, but worth the investment. This blender has been used twice a day for 8 years without a single issue.

If you need even more calories consider adding whole milk, coconut milk, almond milk instead of water.

You can also add a shot of olive oil to add calories/fats to a shake in the quest for MOAR MUSCLE!

#2) Train your Body to Eat More: If you are cooking rice, each week try adding in an extra quarter cup when you cook it.

And yeah, you have to FORCE your stomach to accept more food, even when you’re not hungry.

This is not enjoyable, as you often feel like you’re going to explode.

However, just like it’s necessary to force your muscles outside of your comfort zone to get bigger, you need to force your stomach outside of its comfort zone until it adapts to accepting more calories.

So, start by adding a little bit more food each day and soon enough your stomach will expand.

How to Grow Bigger Muscles: Get Stronger

When you strength train, your muscles are broken down and then get rebuilt stronger to adapt to the stress you have applied to it.

So every time you pick up a slightly heavier weight, you are increasing the challenge and forcing your muscles to adapt and get more resilient.

What I’m trying to say:

If you want to get bigger, focus on getting stronger.

As long as you are continually increasing the weights or increase the sets and reps you are lifting, your muscles will continually adapt to get stronger.

This is called “progressive overload” and it. is. everything.

If you are doing this while eating enough calories, you will get bigger.

You have two approaches to consider while bulking up:

PATH A: BODYBUILDER BULK. Follow a bodybuilder type routine that focuses on isolation exercises that chops your body into different segments and works each of them out once a week.

You may have seen something like this:

Monday: Chest

Tuesday: Legs

Wednesday: Shoulders

Thursday: Back

Friday: Arms and Abs

I think these routines are fine, and you might even enjoy them.

However, they do require a fairly large time commitment at the gym, and you’ll be training 5-6 days per week.

PATH B: STRENGTH AND MUSCLE. Focus on full-body routines that contain compound exercises like squats and deadlifts that give us the most bang for our buck.

Every time you train, most of the muscles in your body are getting worked out.

Specifically, this path has you focusing on getting really strong at these movements:

Squats

Deadlifts

Overhead Presses

Bench presses

Body rows

Dips

Push-ups

Pull-ups

If you can focus on getting really strong with the above movements, and eat enough calories, you will also get bigger in all of the right places.

Path B is something we’re bigger fans of compared to Path A, and it’s what we recommend to our Coaching Clients.

Specially, we find it to be safer and also more time-efficient: you’ll be training just 2-3 days per week on this path (instead of 5-6 days per week with Path A).

Mark Rippetoe (author of Starting Strength, a must-read for anybody interested in the above exercises) lives for old school barbell training (path B):

Why?

Because it works.

Just. Keep. Eating. And. Lifting.

Skinny Guy Workout Plans for Bulking Up

As we cover in our “How to build muscle” article, here’s a sample routine you can follow NOW to start bulking up.

After you do your dynamic warm-up, do the following workout:

MONDAY BULK UP WORKOUT:

Squats: 4 sets of 5 reps

Bench press 4 sets of 5 reps

Wide Grip Pull Ups: 3 sets of 10 reps

Planks 3 sets of 60 seconds

WEDNESDAY BULK UP WORKOUT:

Deadlift: 3 sets of 5 reps

Overhead Press: 3 sets of 5 reps

Inverted Bodyweight Rows: 3 sets of 10 reps

Hanging Knee Raises: 3 sets of 10 reps

FRIDAY BULK UP WORKOUT:

Front Squats: 3 sets of 5 reps

Weighted Dips: 3 sets of 10 reps

Weighted Chin Ups: 3 sets of 10 reps

Reverse Crunches: 3 sets of 15 reps

Get stronger and the rest will take care of itself.

NERD FITNESS RECOMMENDATION: Feel free to pick WHATEVER workout program you want from wherever. If you don’t want to follow the workout above, consider these sources:

5 Beginner Strength Training Routines you can follow.

Follow our 6 level gym workout routine.

You can build your own workout routine.

You can follow any workout from any muscle magazine.

If you’re curious, here are some commonly accepted strategies based on your goals for how many sets and reps you should do:

Strength and power: 1-5 reps

Strength and some size: 5-8 reps

Size and some strength: 8-12 reps

Muscular endurance: 12+ reps

Now, don’t worry too much about which path is best.

Nutrition plays the most important role in bulking up, and any strength training plan will help you get bigger.

There are 3 studies I want to point out:

A recent study showed that a higher intensity workout (heavier weight for low reps) created more muscle mass than a higher volume (lower weight for more reps).[7]

Getting more volume (more sets of exercises) per week resulted in more mass compared to less volume (fewer sets of exercises), in this study[8].

Studies show that weight training creates superior “bulk up” results compared to bodyweight training,[9] but that doesn’t mean bodyweight training isn’t beneficial. Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.[10]

What this means: Don’t overthink it.

Pick up heavy stuff for 3-4 sets of 5 reps. Pick up a weight that is heavy enough that you can only complete your specified number of reps.

Challenge yourself on bodyweight exercises, either by making them more difficult, adding weight, or doing high reps to failure.

And then do more next time.

What’s important is that you pick a plan and follow through with it while focusing on eating enough.

After a few months, you can reevaluate and then adjust based on how your body has changed.

On any of these days, feel free mix in bicep curls or tricep extensions or calf-raises at the END of your workouts.

Focus on the big lifts first and get stronger with them.

How much weight should you lift? For every one of the barbell movements above, I start with just the bar, and then add weight in 5lb increments each week.

It’s important to get form right and get your body used to the movement for when you start to lift heavy weight.

How long should you wait between sets? Again, don’t overthink it. Waiting 2-3 minutes allows you lift heavier weight, and thus makes you stronger.

Waiting 60-90 seconds puts more of an emphasis on muscular size and endurance (as you’re resting for a shorter period)…but don’t overthink it. Do the next set when you’re ready.

A piece of advice from 8-time Mr. Olympia, Lee Haney: “stimulate, don’t annihilate.”

Don’t destroy yourself for the sake of destroying yourself; stop one or two reps short of maximum effort can save you from overtraining and potential injury – remember that muscles are built in the kitchen!

If you’re already overwhelmed and just want somebody to tell you what to do, you’re not alone.

I’ve had a coach since 2014 and it’s the best investment I make in myself every month.

Our coaching program helps people bulk up quickly and safely. Learn more:

Can Bodyweight Training Help Me Bulk Up?

Yes, you can get bigger and stronger doing exclusively bodyweight exercises.

Take a look at any Olympic gymnast: he is jacked, with giant muscles, all built with body weight exercises.

HOWEVER, it requires a very specific type of training regiment to see those results.

Studies show that weight training creates superior “bulk up” results compared to bodyweight training,[11] but that doesn’t mean bodyweight training isn’t beneficial.

Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep. In other words, you’ll need to push yourself to absolute failure.[12]

So, here’s where the challenges arise:

Like with weight training above, you need to increase the difficulty in order for your muscles to adapt.

Because it’s often more challenging to add a few pounds to a bodyweight exercise to make it tougher – compared to putting a weight on a bar, you need to increase the difficulty of the bodyweight movement itself.

If you are trying to build size, you can also do sets where your rep ranges are in the 25-35 reps per set, and you are pushing your muscles to failure (woof):

If you can do 4 sets of 15 push-ups, consider making them harder to progress. Do 4 sets of 15 push ups with your feet on a bench.

Body weight squats too easy? Work your way up to pistol squats (one legged squats).

View this post on Instagram

A post shared by Steve Kamb (@stevekamb) on Sep 22, 2014 at 1:01pm PDT

4 sets of 12 pull-ups not a challenge anymore? Great. Make them tougher. Go for a wider grip, an uneven grip, or weighted pull-ups.

I highly recommend beginners start take a serious look at strength training with free weights; it’s much easier to record one’s progress, easy to add more difficulty (just add more weight!), and very structured.

You can ALSO mix in bodyweight training, which is what I prefer to do!

In fact, I personally believe the best routine mixes both weights and body weight training. I have been working with my online coach for 4 years, and I’ve packed on size by following a barbell + bodyweight training routine.

Weight training for my lower body, advanced body weight movements for my upper body.

Every day starts with either a squat, front squat or deadlift.

Here I am pulling 420 pounds at a bodyweight of 172 pounds:

View this post on Instagram

A post shared by Steve Kamb (@stevekamb) on Nov 21, 2018 at 10:43am PST

Each workout also contains a lot of Olympic/gymnastic style movements and holds to build upper body strength.

Handstands too (read our guide on handstands):

And I just try to get stronger.

What it really comes down to is this: no matter what you have access to (a gym, barbell, dumbbells, or just a pull-up bar) you can find a way to build strength and muscle if you follow a plan and eat enough calories.

If you’re trying to bulk with just bodyweight, it might be worth enlisting the help of a coach to help you scale your bodyweight exercises correctly and in the proper sequence!

Learn how to bulk up with bodyweight exercises in our Online Coaching Program!

I am Skinny Fat: Should I gain or lose weight first?

If you are skinny fat (you have skinny arms and legs but have a gut), there are three paths available to you:

Bulk up and build muscle, then lean out.

Lean out, then build muscle.

Build muscle and lean out at the same time.

We all want Door #3, right?

Here how to do accomplish both goals at the same:

Heavy strength training…

While following a healthy diet and slight calorie restriction…

To Decrease your body fat fat percentage.

If you follow a program with the right calories and strength training, you can both lose weight AND build muscle at the same time.

It’s how we helped NF Coaching Client Jimmy (these photos are 5 months apart):

Our advice: Get strong and eat a SLIGHT caloric deficit while consuming enough protein every day.

Get yourself down to roughly 12% body fat (~20% for women), and then start to increase the size.

By slimming down first, while building muscle, you don’t have to worry about buying BIGGER clothes first, only to then need smaller clothes once you start cutting the fat.

Then, once you decide to eat more and get bigger, if you notice your body fat percentage start to creep up, you can simply adjust until your body fat gets back in the acceptable range. Then keep building!

To recap, here’s what to do if you are skinny-fat:

Eat a caloric deficit while heavy strength training to build muscle while leaning out.

Prioritize protein intake: 1.5g per pound (.75g per kg) of bodyweight.

Get strong as hell with big lifts and low reps (this will build muscle even in a deficit).

Once you reach a certain body fat percentage you’re happy with (probably 10-12%), then you can increase your caloric intake to build more muscle without putting on too much fat.

Our coaching program can help you rebuild your physique. Learn how:

Proper Sleep and Rest for Putting on Muscle

Last but not least, the other important piece to this Triforce of muscle building:

Strength training, eating enough, and RECOVERY.

Your body builds and rebuilds its muscles during RECOVERY.

Our muscles generally need 48 hours or so to recover from its previous workout, so I do not recommend you do any serious strength training of the same muscle group on back to back days.

Feel free to do dynamic warm-ups or fun exercise if you feel like it doing some active recovery on off days, but I tend to take my off days OFF.

I might go for a walk (to Mordor!), but that’s about it.

A word about cardio: if you are serious about getting bigger and stronger, lots of long distance cardio will work against you.

Your body has to burn so many calories for your runs that it doesn’t get to use any of these calories in the muscle building process.

If you love to run/bike, that’s cool, as long as you know it’s slowing (or halting) your progress.

So, cut back on the running or cut it out completely.

Try mixing in sprints and interval training if you want to keep the cardio up without having to do all of the crazy distance. You can always add it back in once you accomplish your weight gain goals.

A few words on SLEEP: You need more of it when you are building muscle.

It’s that simple.

Don’t be surprised if after a heavy deadlift day you find yourself wanting to sleep for 10 hours.

It might mean less TV or less video games.

Again, if you are serious about getting bigger and stronger, don’t neglect sleep.

FAQ for Skinny Guys Trying to Bulk Up

QUESTION: “But I just want to get toned, I don’t want to get too bulky.”

That’s not a question, but I hear it all the time. Do NOT worry about getting too bulky. I’ve been trying to get “too bulky” my entire life – it takes years of concerted effort to pull that off.

I’m gonna guess you have 30+ pounds to gain before you’d ever even be considered “bulky.”

That means that if you struggle with weight gain, getting to the point where you are TOO bulky would actually be a good problem to solve.

As you start to put on weight if you ever find yourself getting a tiny bit too chubby, simply eat less at that point!

So, when in doubt, always err on the side of too many calories than not enough. If you’re not sure if you should eat or not, etc.

QUESTION: “But I don’t want to do that stuff, so I’m gonna do _____ instead.”

Again not a question. But hey, go for it. Give it a month, and see how your body reacts. If you’re getting bigger, stronger, and healthier, keep doing it.

If not, come back to this article and apply the lessons in here!

QUESTION: “I’m a vegetarian/vegan, can I bulk up?”

Absolutely. You just need to make sure you’re getting enough calories and enough protein in your system to promote muscle growth.

Beans and nuts have lots of protein; if you’re vegetarian you can still use dairy to your advantage (whey protein, whole milk, cheese, etc.).

If you’re vegan, then it’s slightly more of a challenge to get enough protein, but it can be done: almond butter is your friend 🙂

Check out our plant based protein suggestions.

QUESTION: “Should I do ___ reps and sets or _____ reps and sets?“ Either plan will get you there. It’s 90% diet anyways.

What’s important is that you pick a plan, you progress, you keep track of your results, and you consistently progressively increase the load that you are moving (be it your body weight or an actual weight).

QUESTION: “I want to get bigger and faster and have more endurance and flexibility ALL at the same time, can I do that?”

I hate to say it, but building endurance and getting bigger simultaneously is brutally difficult.

As I point out in “How to build any physique,” compare a marathon runner’s body with that of a sprinter or gymnast. Put the running on hold for a while, and focus on getting bigger: you’ll get there faster.

When you decide to mix running back in, keep your calorie consumption high and don’t forget to keep strength training!

You can still go for walks, and still get a good cardio workout by lifting quickly with minimal breaks between sets.

QUESTION: “Do I need to eat every three hours?”

Nope, you don’t have to:

The TOTAL number of calories you consume over the course of a day is more important than the timing of the meals.[13]

The same is true with protein intake: studies show it doesn’t matter WHEN you eat your protein. HOW MUCH you consume in a day is more important[14]

In fact, there are actually some scientific benefits that can result from not eating all day and instead condensing it into a smaller window.

But eating more frequently might help…

If you struggle to get enough calories in your system, spacing out your meals might help you feel less full, or give you more opportunities to reach your calorie goal for the day.

I eat all of my calories between 12pm and 8pm, and still get bigger despite only eating 2 MASSIVE meals each day.

QUESTION: “But what about this other article? And this other thing I read? Which workout is the best workout?” Don’t overwhelm yourself. Keep it simple. Get stronger, eat more food, sleep. Break this down into simple steps and goals that aren’t scary, and get started.

The best advice I can give you is to start and make adjustments along the way.

Track your progress, track your calories, and track your workouts.

If you are getting bigger and stronger, keep it up!

I know this stuff can be overwhelming, as I struggled with this stuff for YEARS before getting results.

It why after I started Nerd Fitness, I eventually launched a coaching program: to help people skip the years of mistakes I made!

Learn how our 1-on-1 Coaching Program can help you!

More Resources for Skinny Guys Looking to Bulk Up

This is a monster of an article, and your head probably hurts at this point.

If I can narrow it down to three main points:

Get stronger by picking up heavy stuff or doing more challenging bodyweight movements.

Get bigger by eating enough.

Recover faster by sleeping enough and giving your muscles days off to rebuild.

If you made it this far, and you want more specific instruction and guidance, we have a few options for you:

1) If you are somebody that wants to follow a tailor-made program that designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Get step-by-step instruction, form checks, and worldwide accountability in your pocket! Learn about our Coaching Program

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy.

20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, nutritional leveling system, a questing system, and supportive community.

Learn more about The Nerd Fitness Academy!

3) Download our free Bulk Up Guide, which you can get when you sign up in the box below:

Download our free skinny guy’s guide to putting on muscle!

Enter your email below to download now

The Nerd Fitness "Get Bigger" Shopping List

Bulk like the Hulk with our rules for getting bigger

Lastly, I’d love to hear from you!

PLEASE leave your questions, eating or strength or otherwise below so we can answer them and become best friends and practice karate kicks in the garage:

How can I help you get bigger and stronger?

What part of this journey are you still struggling the most with?

What are your favorite bulking up foods!?

Share with your friends in the comments so we can all go buy it in bulk at Costco.

-Steve

PS: Make sure you check out the rest of our Bulk Up guides:

How to build muscle quickly

How fast can I build muscle?

9 Mistakes People Make Trying to Get Bigger

13 Tips for Guaranteed Weight Gain.

###

photo source: stretch armstrong, caveman from Damy, plate of meat, male gymnast, sleeping puppy, scale, smurf, front squat, blender-smoothie, axel wheelhouse

Footnotes ( returns to text)

Studies have shown the Mifflin-St Jeor Equation to be very accurate in determining BMR and TDEE

Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training

Saturated fat: part of a healthy diet: pubmed

The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review: study

Check out that study on creatine and cellular hydration right here.

Check out a study on creatine and IGF-1 here.

The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men: study

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men: study

Muscular adaptations in low- versus high-load resistance training: A meta-analysis.

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men: analysis

Muscular adaptations in low- versus high-load resistance training: A meta-analysis.

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men: analysis

This study shows your body will burn calories at the same overall rate no matter when they are consumed: PubMed.

Pubmed extract: The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.

The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk published first on https://immigrationways.tumblr.com/

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sideofmaduros · 6 years

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Hey, so, I'm a 16 years old transsexual male and I'm pretty skinny, (94 pounds/43 kilos and 5'2/1,61 cm) I'd like to build up some muscle but I don't know where to start (diet and exercise wise) can you please help me? Thanks

Yo, glad to help, anon! This might turn out a little long, but don’t let that overwhelm you!

I think the first order for gaining muscle in your case is eating more. Idk ifyou’ve got a really fast metabolism or you just don’t get enough food in yourday for a number of reasons, but you’ll need the extra calories to bulk up.Lots of carbohydrates and protein, but carbs really help the body grow and haveenergy. No idea what foods you like, but breads, rice, pastas, and starchyvegetables are great for loading up on carbs. For proteins, if you’re notvegetarian or vegan, go with whatever meats you like, eggs, and fish. Beans,nuts, cheeses, and yogurts are also good sources of protein. There’s a wealthof advice online for bulking, so I definitely would recommend doing some googlesearches and even finding some youtube videos. Bodybuilding.com has a lot ofgood stuff, and for youtube, I think Alan Thrall, Jeff Nippard, and Gabriel Seyhave some of the best advice for bulking. OutAlpha on youtube has also become arecent fav of mine, so check him out. He used to be a really skinny guy, somaybe you’d be able to learn a lot of helpful stuff from his own plans forhimself! Another guy with good info on his channel is Omar Isuf.

As forworkouts, I’ve made a few beginner posts already. I think this BeginnerStrength Training post I put out a few months ago would benefit you a lot. Ifyou can’t make it to a gym, try out this at-home program instead, or use it for days youcan’t make it to the gym but still want to work out on. I still think this beginner workout post I made is p useful, too.

I have no ideahow muscular you wanna get, but the same info applies whether you just wantsome meat on your bones or if you wanna get truly buff. Growth like this cantake ages, so don’t get discouraged if you don’t see results within the first 3weeks. You’ll definitely get strength gains before getting muscle mass, becausebeing able to move more weight will force your muscles to adapt and grow,resulting in the gains you’ll want. Definitely don’t be afraid to challengeyourself in the gym! That’s what’ll push you to the next level! Getting buff like a bodybuilder can take 10 years, so don’t sweat it!

Keep in mindthat I’m not a personal trainer and have no professional background in thiskind of stuff, I just am really invested in it as an individual. I think if you’rea true beginner, if you can make it to a gym, definitely see if you can getsome sessions with a personal trainer there. Be open about your goals and they’lldefinitely be willing to help form a workout plan for you and even a diet plan. The best workout and diet plans are the ones you actually will follow and enjoy, so make sure to find things you like doing, even if it’s not things I’ve suggested.

Best ofluck, my dude! If you have more questions, feel free to send me more asks or even cometo my inbox off anon.

#fitness #advice #transgender #trans men #trans boy #trans #health #wellness #anon #ask #tips #bulking

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susannakeldie7-blog · 6 years

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The Best Muscle Building Foods For Skinny Guys To Bulk Up

Not precisely what you imagine as a supplement, right? Well, taken before your workout caffeine can actually help your energy last longer through a mechanism known as 'glycogen sparing'. Plan out 3 separate full routines for yourself and switch every 3-4 weeks, going back to the start after 3rd has been finished. This will keep your muscles guessing and challenge these the full extent, especially your chest muscles, one of many hardest to make over time because of it's quick adaptation developments. It depends on where these kinds of are grown, but on average, a cup of red grapes (skins on) contains between can.24mg and 1.25mg. A cup of boiled peanuts contain between that.32mg and 1.28mg. Exercising a Key component of Fat Loss- Yes, we know exercise is ideal for you. Not only on cardio despite the fact. Building muscle is one of the greatest ways, Vasoplexx Reviews if not the best practice to lose unsightly fat! See, muscles take calories to thrive. And they use fat for energy to heal and build themselves, and also raise your base metabolism- the volume of calories you burn when just resting. Of course, the how to torch calories and melt the fat right off your is actually to combine a muscle building workout with cardio, alternating every other day with one day's rest. Also when the vegetarian seeking to bulk without putting together too much fat they will need a 500 calorie surplus as always. And these people are to consume clean, their carbs sources could be: brown rice, potatoes, wholemeal pasta and more. Their fats could come from: nuts, avocados, peanut butter and mayo. Supplement wise a vegetarian might choose to supplement with B complex vitamins nicely zinc supplement which include a fairly good chance of being deficient in, fish for oysters are high in zinc. And Vasoplexx Review meat gives an excellent supply of B vitamin and mineral. Also weight lifters are usually deficient in zinc, meaning added zinc in their nutrition plan will testosterone booster resulting in bigger gains in the health club. By using weight resistant exercise equipment, or free weights, since dumb bells, you are increasing just how much weight your muscles can lift or keep from. During this process, your abdominal muscles or abs will harden and become pronounced. The pectoral muscles located on upper chest will join the abs in a design of virility. The biceps located at the front of the arm, and also the triceps located at the rear of the arm will flex with the least movement of the hand. Whey can be a high quality protein which causes up 20 % of the protein used in milk. It's an essential amino that contains little to no fat, lactose or cholesterol. Whey is absorbed and digested quickly, allowing it to be an ideal post workout supplement. This protein takes roughly 40 minutes to fully metabolize. Think of whey like a direct shot of protein into the muscles. After an intense workout, the muscle tissue in the human body is literally torn so there is really a greater dependence on a fast acting meat. Through the several weeks of using Bioforge it felt to function greater, and greater. Full muscles and vascularity is just what I'm continuously going after, and BioForge could be the perfect answer for almost all these objectives and goals. My power and recovery were unbelievable. Surprisingly I could not suffer a loss of profits of any strength inside of changeover from RPN Havoc to Bioforge and I in fact observed an increase in vascularity and continuous muscle hardness with Biotivia Bioforge. I do can't say sufficient this product, it is a must try for everyone and everybody topic what your objectives may very well be.

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sonthihoanghong · 3 years

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Impressive Development Capacity With Bodybuilding Programs To Fit Your Lifestyle

Muscle building for skinny men is a whole other art. Absolutely nothing like standard body structure. Have you attempted to load on muscle without any outcomes showing, even after investing hours upon hours in the health club and stuffing your face with food at breakfast lunch and supper? Have you followed all the body structure magazines and not included a single pound of muscle? Well this article will function as a 'bodybuilding for skinny guys' guide to getting larger.

Again, you can not build muscle without protein and for that reason if you offer your body with a significant amount of protein simply after working them out, you will significantly facilitate the fixing process. The outcome of this is larger and more powerful muscles.

Preferably you need to navigate a minimum of 1 gram per pound bodyweight. You need protein to supply your muscles with the foundation it requires to grow and fix. If you eat 500 grams of protein a day you will acquire muscle twice as fast than consuming 250 grams, do not think. Your body can only synthesize a certain quantity of protein daily, after that it is either stored as fat or excreted as urea. This is figured out by genes and hormonal agent levels. Why do you believe pro bodybuilders get so big, they take hormonal agents e.g testosterone to increase protein synthesis. they can expect to grow more on extremely high protein diets.

Typically it is a great concept to begin an exercise with cardio workout like, thirty minutes brisk walking, running, sprinting, swimming, yoga, and extending, etc. The idea is that it assists to chill out you muscles and get your heart rate up, helping to increase the intensity when you begin lifting weights!

Carbohydrates play an essential function in muscle building nutrition. What does that imply? You ought to never ever attempt to remove carbohydrates from your diet plan altogether. Instead, aim to consume the best types of carbohydrates at the correct times of day. There aren't a lot of diets that I don't approve of but when it concerns completely dropping off carbs, that is something I would never advise.

Compound exercises will help you get the best possible muscle growth. These workouts use lots of muscle groups in the very same lift. An example is bench pushing, which works not only your chest, but likewise your triceps and shoulders, in just one workout.

For anybody aiming to bulk up and add mass then this is the option for you. Mass gainers use a high protein serving with a serving of great quality carbs and fats. These are great for adding the additional calories you need for constructing muscle.

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Flexibility workouts, bodybuilding and cardiovascular workouts all help in improving your overall physical fitness level. However, of the three, cardiovascular workouts are the most vital to muscles and internal organs. So if your time is strictly restricted, choose cardio instead of lifting weights. Another important part of general physical fitness is a proper diet plan.

Fast acting Whey Protein Shakes - Whey protein shakes are excellent muscle building foods since whey protein is absorbed rapidly by your body. Having it within 2 hours of an exercise helps your body recover quickly, which develops muscle quicker.

Including More Convenience: Using food supplements like Myoplex or Designer Protein help to get rid of the typical issue of 'not sufficient time', by providing you with a fast, effective method to get your required nutrients every day. They make consuming big amounts of calories and protein simpler for individuals with low cravings.

Broccoli - Broccoli includes a compound that works versus estrogen in the body. Because estrogen makes the body more effective at saving fat, this is crucial. So, more broccoli means less fat and more muscle.

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franciscouovk651 · 3 years

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How To Develop Muscle Like Movie Stars

Is it possible for rise to build muscle? Can this basic workout that needs no expensive or unique equipment, that can be done by children and adults alike, that has a lot of variations it is used by pro-builders and fitness models, really assist to construct muscle? This post will address the concern with an affirmative and continue to talk about how this exercise can be done to get muscle, and other advantages of doing it.

The length of time have you been attempting frantically to build muscle bulk however couldn't? Just how much money have you invested in supplements believing they were your answer to getting muscle mass? How numerous great times have you compromised because of the long hours spent at the fitness center day after day?

Anyway. I had the slight understanding that you needed a certain amount of calories to construct muscle, so I did what anyone else would have. ask Google. This is where I came across a short article telling to consume 5,000 calories in order to construct muscle. I was hesitant.

This progressive boost in resistance is the only method to develop muscle mass. The higher the amount of weight (overload) you put on a muscle, the larger that muscle will end up being, offered you get the appropriate nutrients required for muscle development to happen.

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If you have actually built yourself, a reliable regimen that offers you with muscle-building results you enjoy with, resist the temptation to change things up just for the sake of novelty. Change for the sake of change is not worth it if what you are altering is already getting the task done.

# 2 - Not motivated enough to stick with a program. This is one of the most common obstructions in attempts made to construct muscle. The first couple of weeks you get all gung ho and complete of energy about the brand-new you that everybody is gon na love.or love to dislike. You're devoted and focused and provide it your all. Then after a couple of weeks, you don't see any modification so you get prevented. After week 3 or 4, with still no noticeable results, your energy AND interest is drained. Your efforts are lacking and your commitment is deteriorating. And by weeks 5 and 6 you are more done than a porterhouse steak that's been on the grill for 10 hours.

The majority of guys treat nutrition as an afterthought, but your food intake is the most essential part of how to build muscle! This is truer for skinny guys than anybody else. It's going to take a lot of constant consuming to require it to grow if your body is naturally skinny.

However, when you follow your exercise strategy to do daily workout at the gym, do not forget to consume a healthy diet at the same time. When doing deadlifts, or barbells, your body consumes calories and burn fat and you need to recuperate the strength. What quantity of food suffices for muscle structure? For example, if your weight is 132 pounds, you would need to consume at least 2460 calories every day to build your muscles, therefore, a healthy diet plan is important.

It may be humiliating only lifting a certain amount of weight, but I can ensure you will get more out of just benching 135 pounds with a sluggish negative and actually managing the weight versus bench pressing 185 lbs with practically no negative, bouncing it off your chest, and showing no control over the weight. You need to make sure that you form is spot on if you desire to build muscle!

To put it simply, you still want to stay away from the sugary foods and easy sugars that are discovered in a great deal of our unhealthy food, and you wish to consume more intricate carbohydrates like those discovered in whole wheat bread, brown rice, sweet potatoes, entire grain cereals, yams, spinach etc.

This may sound foolish but is definitely associated to your outcomes and development when wanting to build muscle. You need to be getting up at a reasonable hour in order to consume all your meals throughout the day and get in the required amount of calories and protein your body needs in order to grow and put on muscle mass. Imagine getting up at 12 o clock in the afternoon and going to bed at 9 or 10. Within this time you might be able to take in 3 meals. By only consuming 3 meals it will be difficult to get the needed calories and nutrients your body needs to continue growing. If this continuously occurs you can see how getting up late can ultimately have a big effect on your training and your progress.

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musclyfit · 2 years

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Best Winter Workout Schedule For Quick Bulking 2022

In this article, I am going to reveal the: Best Winter Workout Schedule For Quick Bulking 2022.

In this article, I am going to reveal the: Best Winter Workout Schedule For Quick Bulking 2022. I remember the day I decided to bulk up. It was the middle of winter and I was looking in the mirror, frustrated with my lack of muscle mass. I had been working out for months, but I wasn’t seeing any results. I needed a change. I did some research and found Hitchfit online fitness program. This…

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idesofrevolution · 7 years

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There’s nothing more amazing than having possessed a body. Being dead gets kinda fuckin’ awful, bruh. You’re floating around, looking at others live their lives, knowing you’d live it better... I mean, that’s Emilio! Look at him. He’s got so much potential, and he’d rather be taking fuckin’ filter selfies on Instagram for his 300 followers. If only he’d have hit the gym for a few years, joined the football team... Woulda been a whole different story. He wouldn’t have needed my help. But, I mean, I can’t complain. Profits flow upward, bruh. I’m in charge now, so I get the gold.

So first of all, that tackle was bullshit. We were winning, some fucker had to come knock the life outta me and shut down our sports program. I watched the school get less and less swole, less fit, and it killed me. I needed to do something. That’s where little Emilio came into play.

He was a little prep. You know, that little shit who would walk around and talk shit about people he doesn’t even know. He walked around in his $250 pussy shoes, thinkin’ he was hot shit. This little fuck ruled the school now? Fuck no. I knew then and there, it was time for me to step in.

I hadn’t tried taking over anyone before. I mean, I watched Danny Phantom as a kid, so I knew ghosts could do shit like that, but I didn’t know how. I had to make a plan, so for a week or so I followed him around the school. Got to know his schedule. His stupid fuckin’ AP classes he jacked around in, bossing around the speech and debate nerds like he was a fuckin’ king. He took everything for granted. Eventually I found out when he was alone. Third period, second floor bathroom. He would jack off about twice a week. I guess even fucktards need a lil release. So, now it was just a matter of slippin’ in.

So it was that Friday, and he snuck into the second floor bathroom, locking the door like always. I knew that Mr. Puckey always destroyed that specific toilet in between third and fourth period, so I had to be quick. Emilio sat down on the toilet seat and unzipped his prissy, red skinny jeans. I was just chillin in the corner, waiting to make my move. He whipped out his lil’ cock and started browsing Pinterest for hot guys. Fuckin’ idiot: Tumblr is for porn, not Pinterest.

I floated over and looked, he was lookin’ up jock bros! That’s who he jacked off to? The deal was sealed, he was gonna get his comeuppance in his own fantasy. He started to stroke, having locked on to some typical white boy abs. The first thing I did was let out a bit of jockscent. You know, that manly, au naturale musk that you just can’t help but sniff up? I mean fuck, I soaked up my pitstank and ballsweat after every fuckin’ practice. No shame in it!

I guess he didn’t see it that way. He covered his nose, and started bitchin’ about B.O. I let out a little bit more, and he started sniffin’ more and more. He was pumpin’ a lil’ harder too. He started to like my stank. He closed his eyes, and kept pumpin’, and I realized it was now or never.

I tried a little test spot, and slipped my hand into his left arm. He jerked it away, shaking it off for a second. Didn’t take long for him to keep wankin’ to my smells. So I slipped it back in. This time, it stuck. I lifted up his hand and felt air for the first time in years. It’s the little things you remember I guess, and that was one of them. It was so fuckin’ addictive, you know, life. I had a taste, and I wanted more. This little cuck started freakin’ out, watching his hand move on it’s own. So I shoved my right hand into his, and kept pumpin’ his tiny lil’ cock. I cupped his left hand over his mouth so he’d quit yelpin’, and shoved my big ass feet into his.

This was somethin’ I didn’t think about: I was so much bigger than him! So when my size 13 foot slipped into his size 8... Let’s see. You ever worn wet socks that are two sizes too small? Don’t ask why I have, but that’s what it’s like. I wriggled his toes. My thighs were like twice the size of his, and it felt like he was gonna fuckin’ tear in two. My ass phased into his, not without a little force.

I mean, he was filled to the max, I had to really push to get all of me into him. He’s yelpin’ and cryin’ this entire time, losing control of himself, feeling like he’s an inflatin’ balloon... I’d feel sorry for him if he weren’t such a fuckin’ cuck to everyone. So, when I shoved my pecs into his, I was pretty much all in. I let his hand off his mouth just for a second. Only for him to get one little cry for help out. That’s when I slammed my head into his. Everything went dark. I saw his memories fly away, forcing them out... Forcing Emilio the pussy bully out. Within like, ten seconds, I opened my eyes and smiled.

That’s when I really took control. His body started pulsating, spasming. Under his skin you could see ripples of muscle starting to bulk and inflate. His body was starting to make room for me! I mean, I was growing so fast, it looked like a fuckin’ balloon being inflated. And it felt good. It was like every muscle in my body was being worked out at once, like the best, most satisfying workout I’ve ever had. I noticed that room full of jockscent (trademark) started pouring into my now hairy pits, huge uncut cock, and strong, gigantic feet. I smelled like I used to. I felt like I used to. I mean, I was back. I looked down at where Emilio’s hipster threads used to be- they were laying in shreds on the floor. I tore his black tee shirt to fit my fuckin’ sexy ass arms and chest. I looked in the mirror. Damn, I looked good. I flexed my new muscles, knowing I’d be putting them to good use.

Mr. Puckey began to pound on the door. I guess it was passing time, and he needed to take his daily titanic shit. I whipped open the door, the smell pouring out of the bathroom, the fatass math teach looked at me like I was a fuckin’ alien.

“Excuse me, mister! What are you doing! Put some clothes on!” Fuck, I didn’t miss that voice. But, I did need a new coach. I was gonna bring back football. I was gonna be that slick, sexy, cool bro that the school worships. I was back on the throne, bruh. And Puckey was gonna be in for a quick perspective change real soon. Until then, I strode away, girls gigglin’ and guys noddin’. Yeah, the king is back, baby.

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atakportal · 6 years

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How to Build Muscle - The No Nonsense Guide To Fast Muscle Building

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FTC Legal Disclaimer: Your results may vary. All testimonials are real but are not claimed to represent typical results. Testimonials are a showcase of what the most motivated and exceptionally dedicated clients have done. Testimonial results should not be taken as average or typical results. You should not begin our programs if you have a physical condition that makes intense exercise dangerous. Consult your physician before beginning this, or any, exercise or nutrition program.

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