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My progress and your recommendations DanteAngelus
Hey /fit/, I'm relatively new to 4chan in general but would like your advice on aspects of my workout and diet.

I have been working out for almost 2 years now. I began at 131 pounds when I was 18, doing press ups and situps but not gaining any mass. Then I began to go to the gym, begining with traditional full body workout, then one body part per day till 2 years down the line I am 152 pounds, 11% bodyfat.

The last programme I tried was the 5x5 full boy workout where I would do squats, bench, barbell rows, military presses and then 2 tri/bi exercises.

Here is my very first skinny picture at 17/18
>> Anonymous
So...uh...how can we talk about your progress without a picture. I mean, are you talking about progress in terms of physical appearance or....whatever you fail at your own thread. Oh yeah and you don't include any diet information whatsoever...yeah, failboat has arrived.
>> Anonymous
>>78778
yernotdoinitrite
>> DanteAngelus
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Op again - Now recently I have returned to a traditional seperate bodypart workout, arms/shoulder, chest /back and legs. However my gains have been far and few between. I have trouble especially with my biceps and shoulders which won't put on mass no matter what I do. I do have a relatively healthy diet of chicken breast, tuna etc along with creatine and protein shakes. I was wondering if you could:

Suggest me intense exercises that have worked for you in these areas of arms/shoulders?

Any workouts you think I should try seeing as it seems I've platued?

Thank you /fit/. The picture opposite is my most r.ecent picture

I will be posting regulary on this board in order to get comments.
>> Anonymous
this cracked me up:

>5x5 full _boy_ workout where I would do squats...

no idea how to quote shit tho
>> Anonymous
>>78776
>almost 2 years
>>78780
>platued (sic)

you haven't, i promise (unless you just suck that much)
>> DanteAngelus
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>>78783

Sorry about that, I just realised the mistake. Lol well if it made you laugh, hopefully it'll be enough to make you suggest some good workouts etc?

This picture was at 19/20.
>> Anonymous
Very nice work, you > almost every single person in /fit/. As for your plateau, try doing some Olympic lifts, since you are already making a lot of use of barbells.
>> Anonymous
>>78787
this
>> DanteAngelus
>>78787

I get so confused over what's best for my bodytype (I am naturally skinny and a hardgainer) in terms of exercise, frequency, intensity etc. I make the effort to go 3/4 times a week but I only ever look as good as that when I just finish my workout.

As /fit/ most certainly knows, we want that look all time round and not just when we exit the gym. I am aiming for larger shoulders to maximise my v shape and bigger biceps because I have terrible arms, but either for lack of weight or strength they won't go anywhere.

I have read a lot of bodybuilding articles but they only serve to get me more confused. I can imagine a fair amount of /fit/ers are hardgainers. So any help i appreciated.
>> Anonymous
Im not sure if you are going for more mass, I would propose you to gain a little more bodyfat to work with(since you are naturally skinny it will make building muscle a lot easier) and focus on your chest a bit more with flies at varying angles. But continue with your current workout, I would just say eat more.
>> Anonymous
>>78791
That feeling you get upon leaving the gym is just a short term pump. For your goals, the main exercise that you are missing are chin ups. Do them, and do them a lot. Once you can do more than 20, add weight. Your biceps and V-taper will be guaranteed.
>> Arnold Schwarzenegger
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The greatest feeling you can get in a gym, or the most satisfying feeling you can get in the gym is... The Pump. Let's say you train your biceps. Blood is rushing into your muscles and that's what we call The Pump. You muscles get a really tight feeling, like your skin is going to explode any minute, and it's really tight - it's like somebody blowing air into it, into your muscle. It just blows up, and it feels really different. It feels fantastic. It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven.
>> Anonymous
Jesus Christ you must be tiny, I weigh 180lbs and I look like you do in the first pic
>> Anonymous
pathetic.
>> Anonymous
>>78786
creepy face
>> Moonmauler !!LgNbdvCFAuN
>>78791
How many calories do you eat in a day?
>> DanteAngelus
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Op here again - uh thanks to the useful comments.

My current workout plan is as follows:

Every morning I do 3 set of wide press ups with 3 set of crunches inbetween and then followed by 2 sets of either close or decline press ups.

Then Monday - Legs and Abs. All 4 x 6-8 except the crunches.
Squats, Leg Curl, Leg Extension, Calf Raise, Incline and Decline Crunches

Wed and Sunday - Shoulders, Arms and Forearms. About 4 x 8-10
Mil Press/ Behind neck press, Upright Row, Rex Lat Raise, Wide Grip barbell Curl, Skull Crushers, Dumbell Curl, Pushdowns and then hammer curls.

Lastly friday - chest/ back. Roughly 4 x 6-8.
Deadlifts, Bench/Machine Press, Barbell Row, Incline Bench, Lat Pulldown, Machine flyes/ Dips

And here is another picture taken last week, sorry for being in my boxers but i wanted to see how my legs were doing too.
>> Anonymous
after 2 YEARS... your body fat is 11%?!

...pathetic
>> rowerfag
>>78945
healthy male body fat range = 5-15
>> DanteAngelus
>>78820

I assume you're american. I've always wondered how you guys are so big even though someone here could consume the same amount of food, and then I thought it may be the quality of the food you consume - i.e more nutrients in your chicken than here perhaps. I could easily be wrong, but a 15 year old there can sometimes look like a 20 year old here dude to height etc.

I dont want to weigh too much anyway, I'm 5'9 and 152 pounds is okay if a little small for my frame. My goal is roughly 170 pounds.
>> rowerfag
>>78949
also, estimated optimum is roughly 7 for most people
>> DanteAngelus
>>78945

Lol if I was some kinda super bodybuilder with a 10 inch waist then I wouldn't be here but I'm just a regular guy looking for some help. My fat range doesnt matter as long as I dont exceed the healthy range.
>> rowerfag
>>78952
this
>> DanteAngelus
>>78838

Moonmauler, my usual diet plan is such:

Breakfast: 3 pieces of weetabix, 3 eggs, 2 slice of wholegrain toast and a banana

Lunch: Chicken breast/fish with vegetables and rice/pasta.

Dinner: The same as the above, thought I do cheat and have pizza or burgers occasionally.

I take creatine after my workout and then a protein shake. Then before I sleep, I drink a protein shake mixed with milk to prevent breakdown. As I'm at college, its hard to continually be making food etc.
>> Anonymous
>>78957
You should be eating 6 times a day, faggot.
>> rowerfag
>>78959
fuck you
>> Anonymous
>>78963
no u, pansy
>> DanteAngelus
Thanks rowerfag for the figures and your support. I can only hope you are having more success in your workout than me.

Also if you don't have anything useful to contribute, then why not go to /b/ instead of here?

So chin ups (or do you mean pull ups where your grip is opposite and wide) should sort out my back and biceps.. but are they not specifically aimed at the shoulders. What type of workout or exercise do you have for shoulders?
>> Anonymous
>>78938

Your eyes don't match your body.

Squats will not fix that.
>> Anonymous
Wow, this entire thread is pretty under pretty heavy bombardment from faggots. Alright you bodyfatfuckingnubs who think you're rocking 4% bodyfat; 4% bodyfat is fucking kenyan skinny about to die shit, lance armstrong has like 6% (reading a old runner's world, said 7% in it) and Dean Karnazes is a fucking ultramarathonman who runs 200+ fucking miles and is reported at 4.8%. Normal fucking people won't get near that shit, 11% is respectable as hell, if not skinny imfo.

But yeah OP, do pullups (don't do the uber wide shit, if you can't get your chin over the bar get a closer grip).
>> Anonymous
You have progressed fine - ignore the raging fatties. Eat more: 5-6 times/day a lot of eggs, red meat etc. Lurk around, read t-nation.
Pull-ups, chun-ups and all the nasty variations to them are the ultimate str developer for your upper back and grip.
When you reach around 20 chin ups, 30 dips start doing 'em weighted. Also try muscle ups, wet dips etc hf.
>> Anonymous
>>78988
The problem with you sissy boys is that you can't fucking recognize good advice when you see it, it all boils down to what you agree or not.
Eat 6 times a day, faggot.
>> Anonymous
i detect jealous fags itt.
>> Anonymous
PS. Dips and/or military press = big shoulders.
And please mis/fit/s - don't be shy, post a picture of yourselfs while criticising him, motivate us with your godly bodies.
>> Anonymous
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml

here you go, OP. now shut up and eat six fucking times a day.
>> Anonymous
I'd work on pecs, lats, biceps, triceps, and definitely deltoids for a more equal look. Your abs look a little too pronounced compared to arms/chest/shoulders.

Maybe add more isolation lifts since it seems like you already do a crap of compound lifts. exrx is an awesome database for muscle-specific things.
>> Anonymous
I am extremely jealous. but OP wears his boxer too high.
>> DanteAngelus
Op here - Thanks /fit/ for the words of support and advice, that sounds great, I will invest in a home pullup bar although I am wary of doing pullups during my actual gym workout. I mean you gym to use the various weights and machines so I might as well do lat pulldowns or reverse grip pulldowns and then do pullups/chinups at home. I just think it's kinda copping out although I imagine I could barely do 5 pullups if it came to it.

Isolation lifts is in fact what I was hoping to be advised on. I begin with compound lifts and finsih with isolated ones, but I am looking specifically for shoulder and good bicep workouts. I find that I can't feel the contraction in my bicep and that all my efforts at producing width and peak in them are all in vain.

As for the 6 times a day meals, does that include the shakes as meals by themselves, part of a meal or not at all.
>> Anonymous
>>79054
You can replace meals with skakes, ideally no more than 2 out of 6.
>> Anonymous
>>79054

Peak in biceps is based around genetics IIRC, but if you really want to hit them with isolation moves then preacer curls, incline & decline seated dumbell curls, hammer curls, etc. Just do all the curlz for da gurlz you can think of.

As for shoulders, lateral raises, front raises, upright rows, bent over dumbell/barbell rowing, etc.

Really though, you should be doing pull ups if you want amazing biceps, and compound lifts otherwise.
>> Anonymous
>>78776
how about gaining some fucking muscle, skinny man
>> Somewhat !rK4K86e49M
I'll chime in and say nice looking body, but it's all wasted unless you can scrounge up the dough for some facial reconstruction :/
>> svenska
I don't know why there's all this bodybuilding talk in this thread. the guy is 150 pounds.

want to know why you're plateauing? because you're skinny as fuck. gain at least 25 pounds this year. then 25 the next. then 25 the year after that. then, you might have a chance of being somewhat strong.
>> Anonymous
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>> Anonymous
i'll chime in and say this guy is a total attention whore or else he wouldn't have shown his face at all.
>> Anonymous
>>79054
Take this as constructive criticism....
You want to gain strength and probably a little more size i'm assuming.
Well what is your caloric intake on an average day?
Protein?
Fat?
Carbs?
>> Anonymous
took you 2 years to do that?

I went from 65kg (that's 145)
to 80kg(175 or so), without losing any definition (so not gaining much fat, proportional to muscle)

6 months.

Eat, eat alot more than whatever you're eating now.

Keep eating.

Stick to more strength oriented programs (5x5 = perfect)
>> Anonymous
Skinny fuck needs more protein and calories.

5 sets of 5 is shit sets.

3 or 4 sets of 8-10 is win.
>> Anonymous
>>79850

I'm skinnier then OP and been working out for 2 months. No trainers so I'm probably training completely wrong, so no idea if I'll see more gains.

I found this yesterday : http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I'm worried about doing squats 3 times a week, I did them for the first time the other day on fairly low weight and could barely finish 5x5 and I was dead for MANY days (a lot more then after any other workout). Maybe it's related to bad form, but it was a burn and I stretched properly after I was done.

Girly legs D:

tl;dr: is http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ a good program for a beginner? Or are there other, more stable programs out there?
>> Anonymous
HAHA, YOU LOOK LIKE A GIANT FAGGOT, BITCH
>> DanteAngelus
>>79849

Op here - I have phases where I really hit the gym for about a month or so but then have to return home where there isn't a nearby gym, unhealthy food and my home weights are inadequete.

I have a good bench and my strength is fine I believe but its frustrating that my gains don't mirror what I can lift.

E.g I can bench 190-200 pounds and I can curl 15kg dumbells no problem.

I will try eating more but I get afraid that a sudden increase in food, even if it is healthy will cause me to get a lot fatter too. Or is that just a sideeffect ill have to deal with and then cut down later on in time?
>> Anonymous
>>79940
That's not a bench to be proud of at your weight, double it for good, triple for great.

Your strength is not good, you do not have a good physique for someone who works out (same person who said eat eat eat etc)

You may look better than your friends, you may not, but right now you're a place to start, not a finished product, as am I, don't get me wrong, I'm not putting you down, just in your place.

If you get fat, good, then you know how much is too much, cut off 10% repeat till you're just getting a tiny bit pudgey around the edges, because to put it simply:

More food = More energy in gym.

I don't know how\why, but if you, me, or anyone else, doesn't eat enough day in day out, we wont be putting as many plates as we should on the bars.

If you wanna get more plates in the gym, get 'em in the kitchen.

Aim for a minimum of:
3000 calories
200g protein


every day.
Bare minimum
Any less and you're doing 5k the next day (and I mean that)

No junk, no take away, if you're finding it super hard to hit your food intake, try stuff like adding lots of olive oil to things etc.

Good luck, stop posting pictures, keep lifting CONSISTENTLY.

And if you're unsure about program: west side for skinny bastards

because that's what you are
and that's what you need to do

google it, listen to it, grow with it, get bigger and stronger.
>> DanteAngelus
>>79951

I will take in consideration your points and everyone elses. Thank you for all your help, hopefully the next time I post on here, it will be with a better body and a better diet. Again thank you
>> Anonymous
>>78780

Personally I like your body just the way it is right now. I don't think over built guys are attractive, but that is just my opinion.
>> Anonymous
>>79951

Double his bench? That would be 400 lbs at 150 lbs bodyweight. Triple? That'd be time to astound the powerlifting world.

200 bench is good for 150 lbs. Now, with some eating, maybe his bodyweight could change a bit.
>> Anonymous
>>79054
chin ups + overhead press

>>79869
do it
you wont be sore after a few weeks

>>81174
if he eats enough he wont weight 150 pounds by the time his bench reaches 400
>> Anonymous
>>79874
You're fat, or a skinny weakling.
>> GrilledCheese !!hAKfRUhoVbv
Arms-I superset EZ-bar and straight bar curls for 7-8 sets total, alternating, depending on how my wrists feel

then 3 sets of preacher curl

then 3 sets of hammer curls/3 sets of incline curls if my wrists aren't dead (bad bad wrists, mates)

and a few burnout sets with a 45 lb barbell.

= fun arms.
>> Anonymous
>>79054
Plenty of people do pull-ups at the gym. It's a great compound exercise, and is straight-up the best exercise for widening the lats.