SRL Archive - NOTA

Loads of people have been talking about this recently and to be fair, it's something I wanna try.

http://villavu.com/forum/showthread.php?t=74271 << [XoL] did it.

I will be starting after work and writing it down here.
This is a picture of me asleep on the floor in the sun:
The hopeful outcome:

NOTICE THE LACK OF MUSCLE.

To be honest it makes me feel shit looking and pictures of myself. So here it goes.

I will be using the Herbalife Shakes for protein and crap (As I get them free).

Day 1:

Didn't realise the first bit would be so hard… I haven't been able to keep up with the people on TV… I'm sweaty and I've already been sick.
I've got 14 minutes left to go but I'm giving myself a break. I can see this being more than 60 days, but to be honest… I'm smiling.
I was sick but screamed with happiness after.

Day 2:

Worked 9am - 10pm today. Bloody exhausted and still ache from yesterday… Done a run on the treadmill while dinner cooked.

Day 3:
Got the Girlfriend round today, got some new stuff from Ann Summers. Will be doing exercise later (If I can move)

Woah skinny. I'd love to see the progress.
Do you find your problem was/is not eating enough? Or high/fast metabolism and no matter how much you eat you just don't gain anything?

Good luck Brad! And by good luck I mean work hard, because exercise has nothing to do with luck! :D

From: Neznam
Woah skinny. I'd love to see the progress.
Do you find your problem was/is not eating enough? Or high/fast metabolism and no matter how much you eat you just don't gain anything?

I think it's a bit of both… I either eat loads at once or nothing at all for a whole day…

From: xtrapsp
I think it's a bit of both… I either eat loads at once or nothing at all for a whole day…

High metabolism? I have

From: RJJ95
High metabolism? I have

High/Fast I dunno, it's taken me 2 years of working in fast food to get a tiny belly and I eat that crap A LOT

brad i could start over and we can compare? im on day 20ish and am still skinny.

From: xtrapsp
I think it's a bit of both… I either eat loads at once or nothing at all for a whole day…

I was the exact same. Ryan Gosling (if that's how you spell his name) that pic you posted was skinny if not exactly like you/me. I remember watching this series called Breaker High and seeing him. After that show was canceled and he came back a few years from doing nothing he got bufffffeeed. No homo, but he looks good.

Anywho. I'm in my mid 20's and finally have managed to put on some weight. I'm 80Kg/176pounds and very happy about it. It's most likely genes and the way our metabolism works. Don't know how old you are and not trying to discourage you cause if you stick to a good diet and work out it might work. Just commenting in my case. I used to eat like 5 burgers at say dinner or something and wouldn't gain a gram.

All of these skinny people. I fit in. :)

You have my 100% support :)

Mitch (The other aussie you know) and myself have decided that this year is the year we get fit and actually lift correctly

2013 - Health Year :D

I wish I had the motivation like some people. When it comes to working out, I'm the worst to get it started. I finally have the body mass to look good getting ripped and not still skinny.

Just going to point this out now before you embark on this journey, you will NOT gain muscle unless you eat 4000+ calories maybe even more.

Think about it this way, if you are losing 1000-1500 calories PER workout and your natural body metabolism is in the 3000 range you need to eat MASSIVE amounts of food to make of the deficit (You can't build muscle when your body is lacking calories, that is called cutting and you just get more defined…you want muscle now not definition.)

This workout is mainly meant to lose weight, but something like p90x is meant to add muscle etc.

From: [XoL]
Just going to point this out now before you embark on this journey, you will NOT gain muscle unless you eat 4000+ calories maybe even more.

Think about it this way, if you are losing 1000-1500 calories PER workout and your natural body metabolism is in the 3000 range you need to eat MASSIVE amounts of food to make of the deficit (You can't build muscle when your body is lacking calories, that is called cutting and you just get more defined…you want muscle now not definition.)

This workout is mainly meant to lose weight, but something like p90x is meant to add muscle etc.

Hmm, well For my diet I was going to eat more eggs ontop of my shakes.
Any other suggestions as to what I can scoff in?

Chicken meat is great for bulking up. Also peanutbutter.

From: Neznam
Chicken meat is great for bulking up. Also peanutbutter.

KFC? Seeing as I work there LOL.
I love Peanutbutter. Peanutbutter on toast forever now.

Good luck, perhaps keep track of your weight every few days and include your height? :P I've been semi-active on bodybuilding.com for a few months now, it's a nice way to read about things and keep track of your weight. I personally update my weight and strength stats on around the first of every month. I'm lean bulking till 220 pounds myself. Not sure how long it will take but I've been gaining weight pretty fast lately without gaining too much fat.

When you make a profile you get a bodyspace like this. It's a pretty nice way to keep track of everything including some graps and lean mass calculations etc.

From: J J
Good luck, perhaps keep track of your weight every few days and include your height? :P I've been semi-active on bodybuilding.com for a few months now, it's a nice way to read about things and keep track of your weight. I personally update my weight and strength stats on around the first of every month. I'm lean bulking till 220 pounds myself. Not sure how long it will take but I've been gaining weight pretty fast lately without gaining too much fat.

When you make a profile you get a bodyspace like this. It's a pretty nice way to keep track of everything including some graps and lean mass calculations etc.

Thanks :D When I'm more into it I'l probably sign up

High metabolism is only a contributing factor. No offense, but you should eat more. Try keeping up with my food schedule:

- Morning 8 slices of bread

- 1 apple (I skip this one a lot :P)

- Yogurt(05L) with muesli + 6 slices of bread

- 2 slices of bread (instead of cookies and shit)

- Diner(as much as possible)

- whatever you like

- Another meal of your choose(I usually take 6 slices of bread with fried eggs(not in butter))

Have to do all that to keep my weight above the 70kg. There is no such thing is "I can't gain weight", it is just harder for some people as it is for others.

Shakes and shit are only useful if your diet is good. Just like vitamin pills aren't a replacement of fruit and vegetables.

From: masterBB
High metabolism is only a contributing factor. No offense, but you should eat more. Try keeping up with my food schedule:

- Morning 8 slices of bread

- 1 apple (I skip this one a lot :P)

- Yogurt(05L) with muesli + 6 slices of bread

- 2 slices of bread (instead of cookies and shit)

- Diner(as much as possible)

- whatever you like

- Another meal of your choose(I usually take 6 slices of bread with fried eggs(not in butter))

Have to do all that to keep my weight above the 70kg. There is no such thing is "I can't gain weight", it is just harder for some people as it is for others.

Shakes and shit are only useful if your diet is good. Just like vitamin pills aren't a replacement of fruit and vegetables.

Using the shakes to get nutrition and crap. I mean I'm about 10-11 stone so that's what? 60-70kg?

I might try that though, it looks quite cheap and easy

From: xtrapsp
Using the shakes to get nutrition and crap. I mean I'm about 10-11 stone so that's what? 60-70kg?

I might try that though, it looks quite cheap and easy

It's harder than you might think, easy to skip a meal or sneak in some cookies hehe :P
Shakes aren't bad but it's better to get most of your nutrition from actual food. Also for shakes I suggest using milk instead of water.

My weight has been going up at a pretty insane rating

But I don't think I have gained too much fat but it's not all muscle. When working out fibers are visible on my shoulders and abs are still visible aswell so it's pretty insane considering my weight gain. Perhaps it's also my age (19) that helps gaining more width/weight.

Different for everybody :P

From: J J
It's harder than you might think, easy to skip a meal or sneak in some cookies hehe :P
Shakes aren't bad but it's better to get most of your nutrition from actual food. Also for shakes I suggest using milk instead of water.

My weight has been going up at a pretty insane rating

But I don't think I have gained too much fat but it's not all muscle. When working out fibers are visible on my shoulders and abs are still visible aswell so it's pretty insane considering my weight gain. Perhaps it's also my age (19) that helps gaining more width/weight.

Different for everybody :P

I can't stand the shakes with water, I have to use milk :P

Suppose I'l keep at it!

Day 1 Complete

Only one thing if you are under 18 don't take the shakes and crap, I know I am a bad example because I did do that stuff but honestly if you can figure out a way to get the proper nutrition without all the by products it will be tremendously better for your health in the future.

If you think KFC is as good as cooked chicken then you can just recycle your P90X and buy Super Attack potions rather than drinking shakes. Don't eat fast food. Don't eat fast food. Don't eat fast food. Don't eat fast food.
Now that thats out of the way…
Stick to natural stuff: Eggs, Celery, apples, carrots, vegetables and all that good stuff. Throw some well cooked non greasy meat in there and you have a workout diet. Avoid condoments on sandwiches and stuff because that can ruin you. Eat some bread like MasterBB said. And poop often cause that shit is gonna be hard- no pun intended.

From: idodew
brad i could start over and we can compare? im on day 20ish and am still skinny.

Didn't read this post dude! Go ahead, Some competition would be fun :P

From: xtrapsp
Didn't read this post dude! Go ahead, Some competition would be fun :P

I need to start doing this again.
I might do it. :I

Let's go brad! Wanna see how you turn out mate! Good luck!

Support brother. I secretly want to do this :redface: but its too insane for me atm, I'll start small ;)

I'm two weeks into this, and so far so good. I haven't drastically changed my diet, but I'm eating more and eating healthier. I make sure to stock up on carbs before I do Insanity and protein afterwards, as well as just eating more fruit and veg. It'll be interesting to see what sort of result I get since I'm already pretty skinny, so I look forward to finishing it.

Good luck to everyone else doing it!

Maybe you should consider drinking some weight gainers instead of whey. Also eat more than 4000 kcals and eat every 3 hours at least something small. Also don't split right away, maybe full body training for 6 months? Then you could start taking arginine/coffeine and creatine. And try to sleep "enough".

Personally, it took a while for me to accept how important nutrition is for weights gaining. Sleep, eat, train (and read how your body works, so you can optimize your nutrition/training.

I am reaching 90 kg this month I hope.

Good luck, dude. I don't have the time for this, I've got a ton of research to do for an English paper/Powerpoint.



ur sxy, bby gurl.

The schedule seems to contain a lot of aerobic exercise (cardio)? If you want to become more muscular then you should combine cardio with a bit of bulking. Here is a good article about the main principles of gaining muscle but staying low-fat: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking;jsessionid=DF861D564921C37D6A6C664BD1A4767F-mcd01.hydra
I like the article because it instructs ppl to gain muscle without eating all the steroid crap.

Anyhow, good luck with your goals :)

Good luck on this! I am tempted to try it :3 but the price is off putting :S but in the summer I may go for the buy :P

From: Soviet Union
I am tempted to try it :3 but the price is off putting :S but in the summer I may go for the buy :P

This definitely isn't a link.

From: Rich
This definitely isn't a link.

Some people like to buy things :)

From: Rich
This definitely isn't a link.

From: [XoL]
Some people like to buy things :)

^^
And I don't wana put a fist through my pc monitor :duh:

I can get this from work, have seen snippets and it looks intense.

Keep telling myself i should start it, think ill also be able to go to the gym a few days a week? =/

From: Soviet Union
Good luck on this! I am tempted to try it :3 but the price is off putting :S but in the summer I may go for the buy :P

From: [XoL]
Some people like to buy things :)

^Agreed but Soviet doesn't :P

From: Soviet Union
^^
And I don't wana put a fist through my pc monitor :duh:

It's called burning to disk / using usb to play on tv :P

Thinking of giving it to my dad for a present sometime so we can do it together :P (Whens the next holiday where I'm expected to give him presents? :P. Birthday is gone…)

This is really hard and I have to say my body isn't ready for quater of the stuff. I've decided as I'm quitting KFC to do 2 1/2 hours of gym every night. Once I'm healthier I'l keep doing Insanity. I will blog my gym experience here

From: xtrapsp
This is really hard and I have to say my body isn't ready for quater of the stuff. I've decided as I'm quitting KFC to do 2 1/2 hours of gym every night. Once I'm healthier I'l keep doing Insanity. I will blog my gym experience here

Aw but that is the fun of it, doing something you don't think you can do then actually doing it.
Good luck with your goals!

From: xtrapsp
This is really hard and I have to say my body isn't ready for quater of the stuff. I've decided as I'm quitting KFC to do 2 1/2 hours of gym every night. Once I'm healthier I'l keep doing Insanity. I will blog my gym experience here

Try eating peanut butter it helps a lot too

From: [XoL]
Aw but that is the fun of it, doing something you don't think you can do then actually doing it.
Good luck with your goals!

It's destroying my ego tbh… I feel crap now when I do it because I see the people on tv then look at myself XD

From: xtrapsp
It's destroying my ego tbh… I feel crap now when I do it because I see the people on tv then look at myself XD

But think about it, do you honestly thing they were born that way? It's hard work paying off.

To be fair, doing Insanity won't even get you looking like the people you see in the DVD. Insanity is 80% cardio which won't get you ripped like some of the guys on there, but instead will only help to give you a toned look. The before and after pictures which show someone with bulging muscles are most likely people who had the muscle there to begin with where they'd gained it by doing other exercises and put on weight, so Insanity would have gotten rid of that fat to show their muscles once again. It's definitely not useless for skinny people though, as it'd be a decent building block for getting fit. Getting rid of excess fat and building up stamina by doing it would help you work out in the future (and although you wouldn't look as extreme as some people you see, there'd be a definite improvement), so you shouldn't give up!

Hey man, I've started working out as well. Just a few pointers that I have gathered from various sources:

Workout sessions: 1 hour or a little shorter, reason being, your body starts to produce cortosone which destroys muscle (I'd suggest researching this yourself)
Supersets: I like them, however make sure you are still picking on a same muscle/muscle group (Flat bench then pushups, [isolation exercise, compound exercise])
Rest: Very important, get at least 8 hours a night. Seriously!!!
Supplement: I currently am using SizeOn, it is working great! Making sweet gains already (flat bench from 35 dumbbells [5 reps] to 50s [3 reps] in 2 weeks)

Also, make sure you are doing a leg day every week!! It will make you feel powerful! For leg days I do deadlifts (probably the best exercise I can suggest, make sure you have good form, also alternate your hand grips) squats, and sometimes lunges if I'm not dead already lol.

My 2 favorite ab exercises are, leg hooked through on decline bench then twists with 25lb weight. (will kill you so good lol) and this one is the best of all:
http://www.youtube.com/watch?v=o-8jNoh_ojA (you can fast forward most of it)

Ya that's basically my advice for now lol, I want to re-emphasize doing deadlifts though; you will need to buy new pants if you wear skinnies or straight leg because your legs will explode. Also you get a huge testosterone boost.

Also, for most exercises aim for 6 reps (Strength>Endurance but a bit of endurance)

EDIT: Also I will add that getting a gym buddy to go with you, or at least get you started is a huge confidence booster.

Also, make sure you aren't taking too long of breaks between sets (easy to get distracted, I use a stopwatch on my phone)(1:30-2:00 is a good rest time)

Also since I'm already telling you this I might as well go into a little more detail, if I'm doing arms (http://www.youtube.com/watch?v=6aZQaaKy4Fg best bicep isolation exercise IMO) do that with a weight for 6 reps, then drop 10 lbs and go till you can't anymore, then if you are feeling crazy drop another 10 lbs and keep curling!! (might need 2:30 rest after though) This way we are getting strength gains and some toning.

EDIT2: Also, I don't track calories or anything but I find my body just lets me know I'm hungry more often now. Try to avoid letting your body get super hungry (reddit/computering with grumbly stomach, we've all done hehe) besides that I just try to eat a bit more now with each meal, nothing too difficult.

Lol I was wondering how this was going :p

Started my workout again lol
done with all forms of lifting for now
So now I do like 35 Push ups
50 situps (different types)
20 pullups (10 underhand, 10 overhand)
40 squats
and run for about a mile a day.

That is literally my workout everyday. :D

Missed you guys!
~Rez

From: cause
Hey man, I've started working out as well. Just a few pointers that I have gathered from various sources:

Workout sessions: 1 hour or a little shorter, reason being, your body starts to produce cortosone which destroys muscle (I'd suggest researching this yourself)
Supersets: I like them, however make sure you are still picking on a same muscle/muscle group (Flat bench then pushups, [isolation exercise, compound exercise])
Rest: Very important, get at least 8 hours a night. Seriously!!!
Supplement: I currently am using SizeOn, it is working great! Making sweet gains already (flat bench from 35 dumbbells [5 reps] to 50s [3 reps] in 2 weeks)

Also, make sure you are doing a leg day every week!! It will make you feel powerful! For leg days I do deadlifts (probably the best exercise I can suggest, make sure you have good form, also alternate your hand grips) squats, and sometimes lunges if I'm not dead already lol.

My 2 favorite ab exercises are, leg hooked through on decline bench then twists with 25lb weight. (will kill you so good lol) and this one is the best of all:
http://www.youtube.com/watch?v=o-8jNoh_ojA (you can fast forward most of it)

Ya that's basically my advice for now lol, I want to re-emphasize doing deadlifts though; you will need to buy new pants if you wear skinnies or straight leg because your legs will explode. Also you get a huge testosterone boost.

Also, for most exercises aim for 6 reps (Strength>Endurance but a bit of endurance)

EDIT: Also I will add that getting a gym buddy to go with you, or at least get you started is a huge confidence booster.

Also, make sure you aren't taking too long of breaks between sets (easy to get distracted, I use a stopwatch on my phone)(1:30-2:00 is a good rest time)

Also since I'm already telling you this I might as well go into a little more detail, if I'm doing arms (http://www.youtube.com/watch?v=6aZQaaKy4Fg best bicep isolation exercise IMO) do that with a weight for 6 reps, then drop 10 lbs and go till you can't anymore, then if you are feeling crazy drop another 10 lbs and keep curling!! (might need 2:30 rest after though) This way we are getting strength gains and some toning.

EDIT2: Also, I don't track calories or anything but I find my body just lets me know I'm hungry more often now. Try to avoid letting your body get super hungry (reddit/computering with grumbly stomach, we've all done hehe) besides that I just try to eat a bit more now with each meal, nothing too difficult.

Haven't been able to afford the gym this month… it's costing me a lot. For the gym it's £15 a month. It costs £4 to park each time.
I go 3 times a week.

4 * 3 = £12 a week.
£12 * 4 = £48 a month…

I've hit a brick wall with my diet… I'm not longer eating kfc and crap… I'm just not eating… I got without breakfast or lunch somedays due to work and stress.

From: xtrapsp
Haven't been able to afford the gym this month… it's costing me a lot. For the gym it's £15 a month. It costs £4 to park each time.
I go 3 times a week.

4 * 3 = £12 a week.
£12 * 4 = £48 a month…

I've hit a brick wall with my diet… I'm not longer eating kfc and crap… I'm just not eating… I got without breakfast or lunch somedays due to work and stress.

Bummer. Ahh well get sorted then do this…working out is frivolous compared to getting rid of stress.

I personally eat some fast food to make sure I reach the 4-5k calories mark per day. I'm one of those extreme ectomorphs, just like OP, and it actually helps you put on muscle mass. Eat whatever you like until you notice too much fat on your body, then remove the unhealthy foods from your diet. As an ectomorph your primary goal should be to add some weight, and fast food can help you with that.

I've added 11-12 kgs (~25 lbs) and still bulking. Been eating just about anything for about 2-3 months, and I don't even have a lot of fat on my body. There is some, but it's minimal.

Personally I find it impossible to eat 4-5k calories a day, so you will definitely need to get yourself a mass gainer.

I'm no expert, I've been working out for a little over 4 months and the stuff above has worked fantastically for me.

From: Aufi
I personally eat some fast food to make sure I reach the 4-5k calories mark per day. I'm one of those extreme ectomorphs, just like OP, and it actually helps you put on muscle mass. Eat whatever you like until you notice too much fat on your body, then remove the unhealthy foods from your diet. As an ectomorph your primary goal should be to add some weight, and fast food can help you with that.

I've added 11-12 kgs (~25 lbs) and still bulking. Been eating just about anything for about 2-3 months, and I don't even have a lot of fat on my body. There is some, but it's minimal.

Personally I find it impossible to eat 4-5k calories a day, so you will definitely need to get yourself a mass gainer.

I'm no expert, I've been working out for a little over 4 months and the stuff above has worked fantastically for me.

im extremely jealous :/ i eat about 2200-2600 calories a day to maintain where i am at the moment and have to cut back to 1800 on a cut :'(

From: EngageTheRage
im extremely jealous :/ i eat about 2200-2600 calories a day to maintain where i am at the moment and have to cut back to 1800 on a cut :'(

Honestly, eating this much is exhausting. I love food, but being an ecto is actually really exhausting when you are trying to bulk up. :(

How long did you bulk before starting to cut bud? :)

From: Aufi
Honestly, eating this much is exhausting. I love food, but being an ecto is actually really exhausting when you are trying to bulk up. :(

How long did you bulk before starting to cut bud? :)

Ah man it isn't that bad, I was an ecto at one point in my life then my body decided hey this kid eats a lot lets lower his metabolism drastically and that is when I started to eat 3000 calories a day (Which is low compared to the 4-6k a day I was eating) I eat 2200 on a cut now.

You can still eat healthy just add healthy oils, and enjoy eating not the leanest cuts of meat. Trust me a few of those a day and you are well above your 4000 calorie limit.

From: Aufi
Honestly, eating this much is exhausting. I love food, but being an ecto is actually really exhausting when you are trying to bulk up. :(

How long did you bulk before starting to cut bud? :)

i had a year without a cut and hitting the gym pretty well and then cut back … spent the last 6 bulking again and literally about to start my cut again :D

@xtrapsp 1 year since last post. I bet you're massive now :D

From: The Mayor
@xtrapsp 1 year since last post. I bet you're massive now :D

Moved out, lived off takeaway. I'm a fat pig now.

Edit:

I have to say, I didn't realise it's been a year… If I had done this for a year straight I would indeed be absolutely massive