19 years old, 6'2" 170lbs...tired of being skinny

[j_berry2756]

so i came to this site, but after reading about steroids, i decided not to do them (mostly becasue i didn't want to fuse the growth plates in my shoulders and keep them from growing wider)

but i still want to gain weight the natural way, so i will post my progress here. I have been working out on and off for about a year (started out at 155), but just recently i have found the time to actually get serious about body building.

i've always had rouble gaining wieght, so i'm going to have to eat well and a lot to gain weight.
so here is my loose diet plan:
280g protein
210g fat
620g carbs

and my workout plan:
monday:heavy chest, heavy back, and light cardio
tuesday:heavy arms, abs, heavy legs and light cardio
wednesday: heavy cardio
thrusday:light back, light chest, light cardio
friday:light arms, abs, light legs medium cardio

I need to see the most gains in my chest, i am VERY unsatisfied with it, then abs, arms, back, and legs; in that order, so any tips on chest bulking are appreciated.

This is me at week one.




i started creatine (10g a day for three weeks, 5g a day after that) last week, so i havent really started seeing anything from that yet.

i'm also taking muscle milk, but any tips on what protien supplement i should take are also appreciated.

thanks for reading, i will respond to any comments daily and update weekly. I know this will be a long road.

[j_berry2756]

o, right, my goals:

i want to lose that little patch of fat in my lower stomach
and i want to be 200lbs and less than 9% body fat.

[D7M]

good call on staying natty for now.

visit the diet forum is you want some help on that diet.

i don't like that split at all. work one body part per week, and work it hard.

good luck, bro.

[FireGuy]

The best thing you can do it stop training "off and on" and stay dedicated to your goals. Suggest spending some time in the diet section. Good luck and keep us posted.

[j_berry2756]

The best thing you can do it stop training "off and on" and stay dedicated to your goals. Suggest spending some time in the diet section. Good luck and keep us posted.

ya thats what i'm doing. i was working 10-12 hours a day welding, so when i came home the last thing i wanted to do was work out. i'll work on my diet as well.

[Gaspari1255]

I give you credit for putting pictures up and staying away from gear now. I am 6'3" and when I was 17 I was about 170lbs. I know how it feels. I did a straight bulk diet for about two years and hit 200lbs naturally without touching any gear. As said above, look in the diet section for tips on how to bulk up and what to eat. As for your split, don't like it at all. Check out the workout section to get some ideas on how to use a better split. Good luck.

[Tigershark]

Start eating some food. Just a change in your diet can work wonders.

[j_berry2756]

i'm going to be eating around 3800 calories a day. maybe more, depending on how much i'm gaining.

so you guys are saying to do more of a slingshot training system as far as only training one body part per week? well i'm still sore in my chest from monday so i doubt i'll be getting to it tomorrow.

[xo3et]

I was 70kg at 5ft 11" and i was a cardio freak. My diet knowledge was bad and i thought i knew what to eat when really all i knew was what not to eat 'junk food,crisps etc etc'

Id stick to one body part per week and work it hard and put all your time and effort in diet. Being able to eat properly will seem a chore to start but once you have it sussed the weight will start to come on nice.

Get a nice diet sorted you can stick to and train hard, id drop the cardio down as this was a big problem for me, id run 4-6miles or more 6times a week before so i cut this right down.

Diet is the key mate, steriods are for the final push when your body has adapted to the training and your knowledge of ASS is of a good level.

I wish you all the luck, dont go running off from the forum either like 99% of people do. Stick with it mate as your learn more than your ever realize from the chaps here.

[Jfew44]

To give you a referrence, I was 6'4", 180lbs with sub 10% bf when I was 18. I worked my tail off and ate all I could and naturally got to 230lbs within 3 years. All it takes is a little dedication. Props to you for not wanting to jump on gear before you're ready. You still need to do a little bit of cardio (I'd recommend 20-30 minutes 2x/week), but I wouldn't worry about that little bit of fat on your stomach right now.

Diet and workout plan both suck, so spend some time in the diet and workout sections.

[j_berry2756]

lol i'm working on my diet and workout plan. cause all i'm getting is that they both suck, i'm really just not sure where to start, i have been reading through all the stickies, and from what i've gathered, i need to eat about 1.7g of protien for every pound on me. and i'm going with a 30-40% protien, 60% carbs.....where the hell did i read that i needed that much fat.....wtf.....i need to go read some more.

i'm just getting adjusted to working out on a regular basis and watching what i eat. i used to be that guy that could eat whatever i wanted and not gain any weight, but not lose any either. since i've been working out occasionally and eating whatever the hell i want i have gained about 15 pounds, which works out to about 1 pound every 3 weeks. i'm hoping to gain about a pound a week for the next year.

[j_berry2756]

o ok, here's where i read about what i should eat....
http://www.bodybuildingpro.com/ectomorphtraining1.html

25% protien, 60% carbs, 15% fat.....is this wrong?

i really thank all of you for the support and tips, it really helps when you have people telling you you're doing something wrong to push you do to it right.

[xnotoriousx]

man I was your exact height, weight and build when I was your age.

i'm only 200 now but i've been in and out of the gym so much. You could get to 200lbs in 1-2 years EASY just stay focused and don't quit. Take breaks when you need to, but don't quit.

If I were you, i'd eat around 250g pro 400g carbs and 100g fat and see how that does you for now. Do cardio 2-3 times a week at a fast pace walk 3mph 7 incline

The thing is, everyone here can say do this do that, but you will quickly realize how much you need to eat to gain/lose. JGet to those diet forums after you make a diet and post it up. People will help you tweak your food choices then after that stick to that bad boy.

[j4ever41]

1st kudos to you for wanting and desiring to stay natty,i agree with everyone else put you a diet together and post it up,i dont like that workout routine you got going,are you doing any shoulder work? like someone already said i would cut that cardio down to twice a week x 20 minutes and if you are wanting to put on 30-40 pounds dont be concerned with a little abdominal fat at this time.

[J-Roc]

Yeah drop you carbs and fat bro way too much. You'll put on a lot of fat with that much.

Watch the Milos Sarcev videos here:
http://forums.steroid.com/showthread.php?t=323516

Best of luck bro!

[j_berry2756]

alright everyone i've been training hard for almost three weeks (i know, big whoop right?) but i'm feeling better than ever and i can already see some growth in my arms, maybe i'm just imagining it, but they seem bigger.

i've been taking 7 grams of creatine per day.

i still need to research my diet, and i dont think i'm going to go on a diet of oats, salmon, eggs, and steak like a lot of you guys, but i've been watching what i eat more and i'm seeing what i want to see even faster than i thought.

i'll take pics later tonight.

[jbm]

Just Eat and Lift! Good Luck!

[WARMachine]

Tons of good advice in here kid. Do yourself a favor and take it!

Keep us posted!

-WAR

[koozy]

keep at it man. gonna take some time but it will all pay off for sure. just gotta stay focused on what you want and be dedicated to it. im only 19 too and wanted to look into taking a cycle back in october. after reading and getting so much advice on staying away from gear i started dieting and my stats have gone up quite a bit. if you have any questions this is def the stop to be asking then. good luck bro

[_CrossroadS_]

It all depends on how bad you want it. Just be honest with yourself. Are you really going to dedicate yourself to getting in shape? Your attitude sounds like my girlfriends...she is very intelligent-she knows what it takes, she seems very motivated, but when she doesn't get results in a month or two, she gets frustrated and loses interest. Try telling someone that weighs a 100lbs that if she puts on 5-10lbs of muscle in a year, she is ahead of the curve. This is going to be a mutli-year process to get to 200 lbs and single digit body fat. The sooner you realize that, and get your shiit straight, the quicker you can begin the process.

Don't use your job as an excuse either - I fabbed/welded aluminum boats 50-60 hours a week. During that time, I was probably in my best shape. Being in long sleeves in south louisiana in a 90*+ shop around hot metal should be enough to keep the fat off of you if you eat right.

I, like quite a few folks here, started with similar stats and situations as you. Work your ass off, and become something your proud of.

[subaruwrx04]

I like your face.. lol.. Great choice on staying natural. Stay dedicated and check out the diet forum.

[DSM4Life]

Hard gaining as here also. Focus on carbs. I use to be afraid to take in too many but that was my weak point. Carb up in a smart method and balance the rest. Good luck.

[Hazard]

Keep up the hardwork man...... you'll see results!

I was 6'1" 175lbs at age 18...... im now 235lbs at 25 with having a few years off lifting. I'm more dedicated and knowledgable now than ever..... stick around here - learn a ton - make great gains!

~Haz~

[j_berry2756]

hey guys i'm back. i'm feelin alright about where i've gone in the last 6 months or so. at one point I became unmotivated, my weight fell to 165 and i was skinnier than ever....then i got to college. I've been working out consistantly and taking more supplements now that i have more knowledge. I'm now up to 185lbs, and growing. I still have one thing to ask though, how do I cut this fat off my stomach....it seems to be getting worse since i've been lifting.

also, I live with a few guys that are almost as tall as me, look WAY bigger than me, but I outweigh them b almost 10 pounds....is this because they have that much less body fat than I do.

I think I want to put on another 5-7 pounds of muscle before I cut fat, so i've got time to learn how to do it right.

[selvanus]

Just make sure you eat right. I started at 6'3 145lbs at 7% body fat just a year and a half ago. three months ago I weighed 185 lbs, but I had gone up to 12% body fat. Gaining a little fat is just part of the process, but if your diet isn't right it could get a little out of control. what is your diet like?

[Okinawa_Power]

Never mind...Just realized how old this thread was with no updates from the original poster...

[powerful intelligent]

keep at it. that is all i can really say your muscle will catch up with you.

[cjw2021]

def stay natural you need wide shoulders 3 days a week chest back leg split and lots of calories/fat you'll get there with compound lifts

[cjw2021]

drop the creatine and muscle milk if you like your kidneys

[frank784]

Diet is everything....read up on that and the results will come faster than you think. Also, if you don't know how to Dead Lift of Squat you should learn. Those lifts are essential.

Best of luck....give it time....you will get there.

[lovbyts]

ya thats what i'm doing. i was working 10-12 hours a day welding, so when i came home the last thing i wanted to do was work out. i'll work on my diet as well.

I can promise you we all have excuses. Im 47, I work 12 hr shifts and I also work nights, 6pm - 6am I am a single father, wife died I have had 2 surgeries on my lower back, L3, L4, L5 ruptured, 5 surgeries on my right eye ......... I can go on.

I would LOVE to be starting out where you are at at your age...... No more excuses.

20 years from now you will be looking back and say Sh*t what happened and it will seem like only yesterday.

[Kiki]

I can promise you we all have excuses. Im 47, I work 12 hr shifts and I also work nights, 6pm - 6am I am a single father, wife died I have had 2 surgeries on my lower back, L3, L4, L5 ruptured, 5 surgeries on my right eye ......... I can go on.

I would LOVE to be starting out where you are at at your age...... No more excuses.

20 years from now you will be looking back and say Sh*t what happened and it will seem like only yesterday.

I agree with LB. When I first started going to gym, I wasn't serious about it. My diet was ass, my training was ass, everything was just ass!

Anyways , eventually when you want something bad enough, you will find every means possible to attain it.

[americanoak]

not sure if anyone cought this but you gotta train shoulders too. Kind of seems silly that you didn't want to take aas so you dont fuse your plates in your shoulders like u said and then not even work them out. Not sure why you decided to do it, maybe u have a reason, but kinda seems strange lol

[Kibble]

Not sure if you guys caught this- but OP hasn't posted here in about 5 months. Just sayin...

[t-gunz]

^^ yeah i noticed that also .

[americanoak]

oh lol oops

looks like this kid isnt gonna be training shoulders then

[Superhero d-bolman]

Throw out the cardio since your an ecto and your bulking.

[SEAviator]

Remember that bodybuilding is more mental than physical as well

[Pac Man]

Youre completely untrained, which sucks for now but you have the advantage of "beginner gain" basically your body will be making allot of new neuro connections in the months to come. Train right, right now and it will help shape you in the years to come.
Good choice on no aas, they won't help you yet.
Personally I wouldn't worry about the stomach, focus on gaining solid muscle weight your body will do the rest naturally. When you hit 200+ than go ahead and focus on the trimmings.
I was 168 & 6'2 at 19 by at 21 190 by 22 I was 230 about 12%bf. I began really eating at 21. Eat lift grow.

[bjpennnn]

this thread is more then a year old guys