The homies on bodybuilding don't respond to noobs so might as well see what's up over here.

Pretty sure I have the lowest T ever so this could be interesting if I keep updating for a while. May get to see the effects of 'roids or doctor prescribed test in real time.

Any advice appreciated. I know my form sucks on almost everything. This is my second week back at it after years of being a piece of ****. 6'2 160.

03/17 chest + triceps with a little Mikan for warmup

short version


5 min version - one full set of each

Most guys would kill to be 6'2" so you have a huge long term adantage. I've heard that on dating sites that no matter the height of the female that 6'2" is the most common height they put in search criteria.

So push through being skinny knowing that you have a lot of upside and don't quit the body building this time.

Does anyone still recommend GOMAD to get started for the super skinny?

What program are you following? What are you doing about diet?

I'm not on a program. Just mixing it up for now. For diet I'm eating meat, eggs, spinach/broccoli with ranch, unsweetened almond milk, etc. Angus patty at work with guac and some lettuce and olives. Basically trying to follow the keto diet for the most part but throw in some brown rice and fruit here and there. I screw up fairly often though, buy a box of cereal and eat the whole thing in one night, candy, etc. Should I just carb up like crazy until I'm 170+? Weighing around 160 right now.

05/20 back and biceps. Had an epic leg spasm when I woke up and leg felt weird still at the gym so didn't do deadlifts but they'll be in there next time back day comes around.

short version


full set of each

Don't care how strong you get, you're going to get stripped if you bring the ball low like that when you're doing the Mikan drill. Keep it up high

OP,

How much weight do you want to gain? How quickly so you want to gain it? How much of a caloric surplus do you need to eat to achieve that goal?

What are your fitness goals? Just more size? Strength? Both?

Why do you think just winging it will be an effective way to reach these goals?

The rows look okay but it looks like you are using 40% of your 1 rep max.

We had a guy who trained like that for 5 years. Made zero gains.

Go heavier.

Main goals are stick with it, keep improving form and push heavier amounts of weight into the air. End goal is to look like Zeus but no timeframe in mind.

Weighed in at 165 today so definitely eating enough right now, but admittedly have no idea of the surplus stuff. Will look into that **** this weekend.

05/22 Shoulders and Core. Invented a core workout called the Star of Drew tonight. Good times.

short version


full set of each

03/24 Leg Day.

Got in there early today and put in an hour shooting hoops before working out. There was an older dude, probably 65ish that went hard the entire time just splashing jumpers from everywhere, doing stretches on this mat with weights and stuff. Pretty motivating.

Homies, I took a little break from the weights, realizing I was kind of just winging it. I still hit up the gym and did some cardio and core exercises while contemplating my next move. I decided to go on this 1+1 Skinny workout program I found on BB which seems alright. https://www.bodybuilding.com/fun/vinced3.htm Today was Day 1 and I haven't squatted in years so it was pretty tough right off the bat, but felt amazing. Will be upping the weight as I go.

Day 1
Barbell squat 4x4 reps of 95
Barbell bench 4x4 115
Bent over barbell row 4x4 115
Upright barbell row 2x20 65
Standing calf raises 20 at 130, 20 at 110

quick vid with a little sample of each



Also I'm just under 170 now and have gained 10 pounds in a month. My research tells me 4000 calories a day is enough to keep gaining weight. I put both MCT oil and heavy whipping cream in my coffee, so that's hundreds of calories right there. Too easy.

week 1 day 2 of this program made me its absolute *****

this was the goal
barbell lunge 4 set of 12
stiff legged barbell deadlift 4 sets of 12
chin up 4 sets to failure
chest dips 4 set to failure
weighted crunches 3 sets of 30

this is what I managed to pull off

barbell lunge - 65 lb failed at 8, then 45 lb 12, 10, 6. couldn't even do the ****ing bar 12 times the final 2 sets lol
stiff deadlift 4x12 65 lbs
chinup failed at 2 every time
chest dips 4x5 of the worst reps you've ever seen
weighted crunches 3x30 10lbs

can't wait to get redemption next Wed. bull****.

Be careful about craning your neck like that during squats. Probably want to widen your stance a touch based on that short sample. Your back isnt straight enough for the deadlifts

Friday was the 3rd and final workout of week 1
now I do the same workouts Mon Wed Fri 2 more weeks in a row then it changes week 4

goal was barbell deadlift 4x4
standing military press 4x4
pullups 4x4
barbell shrug 2x20
standing calf raise 2x20

pulled off
deadlift 4x4 95 lbs terrible form I think
military press 4x4 75 lbs
pullups 3,2,2,2 I think. hoping to pull off 4,4,3,3 next week
barbell shrug 2x20 65
calf raise 2x20 150,130 which is an improvement on Monday

I am 6'3 and was less than 170 when I started training. Here is a lesson that I learned the hard way : you probably aren't eating enough. Following the keto diet is a terrible idea for someone who clearly needs to put on quite a bit of weight. Eat lots of white rice and oats

Don't deadlift off the floor with small plates (less than 45lb) That's why your back is rounding so much, the bar is like 6 inches off the ground. You see a trap bar anywhere nearby? Or bumper plates would be nice. Or dumbell deadlifts til you can get 135 off the ground (should be very soon if not already but need to work on form).

You can definitely deadlift and shrug a whole lot more than you are currently using. The super low weight is causing super ****ty form.

OP is super weak and should get on a non-******ed program, shrugs and calf raises are obviously pointless at this stage.

program feels good so far, I can feel some bulk forming around my hips, but I'm noob as **** so who knows. what you think about stage 2? it's week 4 to 6

Monday
barbell squat 5x5
stiff leg barbell deadlift 5x5
barbell curl 5x5
barbell shrug 3x30
calf raise 3x30

Wed
dumbbell bench press 5x5
bent over barbell row 5x5
dubbbell shoulder press 5x5
weighted crunches 3x30

Fri
deadlift 5x5
barbell lunge 5x5
close grip bench 5x5
barbell shrug 3x30
standing calf raise 3x30

well it's kind of weird. I'm in ketosis most of the time, but haven't been really doing the keto diet fully. What I do is carb up on oats or brown rice, sometimes Rice Krispies or Cheerios, but then I eat meat, eggs, MCT oil and take exogenous ketones to get back into ketosis. I've definitely been eating enough but the weight gain has kind of plateau'd so might have to step it up another level to hit 175.

What macros have you been eating each day?

He should drop the shrugs and do reps he is capable of on deads, which is at least 225, but keep the baby bovine raises ad they are working for him and don't really interfere with squats or deads.

Not exactly sure. Just ordered some measuring stuff so I'll know how much MCT oil I'm taking and whatnot. Will figure it out.

Monday was pretty good. Increased the weight on the first 3 exercises by 10 lbs compared to last Monday. Kind of fell off a cliff on final 2 but w/e.

Squats 4x4 105 (+10)
Bench 4x4 125 (+10)
Bent over row 4x4 125 (+10)
Upright barbell row 65 lbs. 20 then fail at 15
Calf raises 150lb 20 then fail at 15



So I've been watching some squat videos and I found out something that makes form wayyy harder for someone like me. Most people have a "natural shelf" on their back which is muscle. For me it's just a bar sitting on bone. Even when I squeeze my back together there's not much there other than bone. Pretty sure I could do more if I had more upper back muscle, but whatever. Skinny man problems!

Wednesday was pretty good. Improved on everything from week 1 except for the first exercise which was the lunges. The bottom of my feet started hurting really bad after the first set. I think the calf raises to failure on Monday played a part, definitely skipping calf raises on Friday. **** 'em.

Lunges 55 lbs 12, 12, 6, 6 or something
Stiff deadlift 4x4 95
Dips something like 5,4,4,3 but with better form, got deeper into 'em
Chin ups 5,4,3,3! Lets ****ing go. Only did 2,2,2,2 week 1
Weighted crunches 3x30 25lbs, moved from 10 plate to 25 like a savage

so I've decided to take a few days off and abandon this program and get on something else.

anyone want to recommend a program? or if someone wants to invent a program I'll give it a run. could be a fun experiment.

Greyskull Linear Progression + Food