basic advice for high metabolism skinny boys!!

michaelgriffin8

hey this is just a general thread lookin for advice for tall skinny boys (with fast metablolisms) to bulk up. its hard to find good tips and personal experience tips for guys that are naturally tall and skinny. ive been going to the gym now and have a general program of weights that i should really fix up..have noticed a small/moderate improvement. anyway, me and my mates are pretty skinny. any help is welcome. been looking at the threads and picked up one or two useful things

thanks:)

MattKid

Eat clean and eat big

Black Swan

Eat a balanced diet, just a bit more.

rubadub

Get a weighing scales and calculate how much you eat in a day. And not how much food you prepare or put on a plate, how much goes into your mouth and is eaten. Do not weigh apple cores, banana skins, chicken skin/bones etc. I know many people who think they eat normal amounts, when I see them eating they pick at food and can toss half it out. Others simply do not eat a lot, and very infrequently. They might scoff a big plate of something now and then and think they are great, and others will comment about how they eat a lot and dont put on weight. There was a program on before debunking the effect of metabolism in people, it can vary but not to the degree some make out.

And conversely many overwieght people who think they do not eat a lot simply do.

Weigh and calculate, none of this "handful of peanuts" "bowl of cereal" "1 banana" "some rice" crap, weigh and calculate.

justshane

i should really know this seen as i did a collage course in fitness and eating....ah well what can you do:)

Jimmy Bottlehead

No offence Rubadub, but theres no need to measure out all your food if you are starting off putting on weight. Just lift heavy, eat every 2-3 hours and eat decently. That'll put on weight if its followed consistantly.

rubadub

Jimmy Bottlehead wrote: »

No offence Rubadub, .

None taken. The OP mentioned "fast metabolisms", and I have found, and in other threads other people also found that most people who think they have a fast metabolism are simply not eating a lot. Just like many overweight people think they eat normal amounts.

By calculating calories even for a week you have to start looking at packages nutritional info, and then you have an eye for what 60g of oats, or 100g of chicken looks like. You also see how calorie dense some foods are and could be surprised. It can be a real eye opener, and very worthwhile- even if just for a week. Then you get the idea and can figure stuff out by eye.

Eating a "bit more", could well be only upping to 1800kcal a day from 1500kcal a day. In another thread a woman is training for a triathlon and increased her intake from 600-700kcal to 1200kcal.

Khannie

rubadub wrote: »

By calculating calories even for a week you have to start looking at packages nutritional info, and then you have an eye for what 60g of oats, or 100g of chicken looks like. You also see how calorie dense some foods are and could be surprised. It can be a real eye opener, and very worthwhile- even if just for a week. Then you get the idea and can figure stuff out by eye.

+1 for this. I bought a digital scales there a while ago. I weighed /everything/ for a week or so (I still weight a lot of stuff). Made a huge difference. I can basically tell by looking now how many calories I'm taking in.

g'em

Ah - the "high metabolism" quandry: the skinny man's equivalent to the fat man's "it's a glandular problem!" cogitation.

OP I'll be willing to bet a weeks' wages right now that your problem is less about super-humanly fast metabolisms and more about the lack of food you get into your gob. Give us an idea about what your daily eating habits are and we'll see where the problem lies.

It's true that some blokes (espcially younger ones) can find it difficult to put on mass, but the good news is that you will see improvement simply be continuing to train hard and eating more.

A "bulking up" diet could typically consist of:

Breakfast: porridge + yoghurt + eggs

Mid-morning: tuna sandwich on wholemeal bread + nuts

Lunch: meat/ fish + brown rice and green veg

Mid-afternoon: fruit + homemade protein bar

Dinner: bolognaise (heavy on the mince) with a side of vegetables

Pre-bed snack: cottage cheese + whey + peanut butter

Those are only ideas though, and other guys who've been eating for size will be able to give you more. But certainly you should be eating at least 5 times a day, with substantial calories (5 - 600 or so) at each sitting.

Irishcrx

I've a similar problem, well actually the same, I cannot put on weight I'm always getting the piss ripped for being skinny etc, I've tried putting on weight but it aint happening, i'll give you an example of what I eat in a day.

Morning: Nothing - I feel sick if I eat in the morning it's always being like this.

Mid morning- Soup.

Lunch: Breakfast roll or Burger king (Purely to try fatten up)

Mid-afternoon: Chocalate bar of some sort.

Dinner: Steak, Pork chops , mince etc.

I should also mention I don't eat any fruit or veg at all as i just don't like them could this be part of the problem?

workaccount

I was the same as you a couple of months ago before starting. Always thought I had fast met. but I was just not eating enough.

The worst thing you can do is over complicate it in the beginning by doing too many things at once.

First and foremost the main thing you have to remember at all times is "eat lots, lift heavy". Look around on the net for a calculator for measuring how many cals you need in a day. If it's 1800 to maintain size eat 2800 to gain size.

Divide the 2800 by 5 and that means that you need to eat 5 meals a day with 560 cals. It's as simple as that.

You could read all the books in the world but the main theme is always going to be "eat lots, lift heavy"

Best of luck.

workaccount

Irishcrx wrote: »

I've a similar problem, well actually the same, I cannot put on weight I'm always getting the piss ripped for being skinny etc, I've tried putting on weight but it aint happening, i'll give you an example of what I eat in a day.

Morning: Nothing - I feel sick if I eat in the morning it's always being like this.

Mid morning- Soup.

Lunch: Breakfast roll or Burger king (Purely to try fatten up)

Mid-afternoon: Chocalate bar of some sort.

Dinner: Steak, Pork chops , mince etc.

I should also mention I don't eat any fruit or veg at all as i just don't like them could this be part of the problem?

What a rubbish diet. And your wondering why you can't put on weight?



Morning: Nothing - I feel sick if I eat in the morning it's always being like this.
(If you start eating properly and regularily throughout the day you will naturally get hungry in the morning and develop an appetite. Do you smoke or anything?

Mid morning- Soup. - There is hardly any calorie content in most soup.

Lunch: Breakfast roll or Burger king (Purely to try fatten up) - So this the first thing you have eaten all day given that soup is a waste of time. How long have you been up (8:30 to 1:00??) This roll or burger is maybe 4-500 cals. You should have 1000 eaten even before lunch.

Mid-afternoon: Chocalate bar of some sort. - Some cals (about 200) here but your body uses the energy in no time as it's mostly pure sugar.

Dinner: Steak, Pork chops , mince etc. (So maybe about 7-800 cals here)

That's fourteen hundred cals. I think an average girl needs 1800 so your well under I'd imagine unless your a leprechaun.

rubadub

Irishcrx wrote: »

I've a similar problem, well actually the same, I cannot put on weight I'm always getting the piss ripped for being skinny etc, I've tried putting on weight but it aint happening, i'll give you an example of what I eat in a day.

Morning: Nothing - I feel sick if I eat in the morning it's always being like this.

Mid morning- Soup.

Lunch: Breakfast roll or Burger king (Purely to try fatten up)

Mid-afternoon: Chocalate bar of some sort.

Dinner: Steak, Pork chops , mince etc.

I should also mention I don't eat any fruit or veg at all as i just don't like them could this be part of the problem?

I honestly am not sure if this is a pisstake

What you described could be around 1200kcal, more or less (hard to know without weighing and calculating, the point I am trying to get across). Not enough for a child. I have a skinny mate who doesnt particularly like eating, he will wolf down stuff sometimes, you can see him not even enjoying it, but since he scoffs people think he eats like a horse. He does eat nuts though, a simple 100g of nuts is an extra 500-600kcal a day, and not much to have to eat.

Roper

As a "skinny fast metabolism" guy I think I can speak with some experience on this matter
I've never had any interest in mass gain until I decided, for a pet project, to stick on some mass in 2008. Just for ****s and giggles. I didn't really sit down and figure anything out and time my meals or anything, but my diet was relatively good anyway. 4 good meals a day plus snacks which are usually crap/delicious. I train a lot so can afford a bit of deviation.

Anyhoo, I decided on a novel idea, to stick on a stone in muscle by April or so. I set about it in two ways- lifting heavy 3 times per week, and eating more. Now by eating more I mean eating everything, all day, like Homer in the land of chocolate, but especially meat. Lo and behold, the end of january has arrived and I am 85kgs, as opposed to 79 when I started. I've lost a bit this last week due to being a bit sick and being unable to train so I'm probably 83 or something as I type this.

If you were having trouble putting on muscle and were just getting fat, I'd say "a ha, your weights programme is wrong", but you're not, ergo you're not eating enough full stop.

Irishcrx

Dead serious guy's not a piss take, ok so I get my diet is crap, yeah I also smoke but i'm trying to quit that now and change my diet. So any advice on what my died should be to put on some weight and muscle?...

workaccount

Irishcrx wrote: »

Dead serious guy's not a piss take, ok so I get my diet is crap, yeah I also smoke but i'm trying to quit that now and change my diet. So any advice on what my died should be to put on some weight and muscle?...

Pick up gourmet nutrition by John Berardi. His recipes are balanced meals with protein, carbs & veg.

When you get the book, sit down and make a plan of everything you are going to eat for the week, breakfast, lunch, dinner etc.

Go out and buy all the ingredients you need for the week.

Then follow it like a fckin' god.

Lift heavy basic lifts...squat, deadlift, bench press, military press. Allow yourself plenty of time for recovery...lift more....push yourself. Get into a sleep routine...sleep enough every night. I'm beginning to sound like trainspotting.

It's a lifestyle man.

Roper

You have a terrible diet, but it doesn't take much to eat well. The best thing about your diet is that even the tiniest changes are going to make a huge difference to you, so in a way you're lucky...

Morning: Nothing - I feel sick if I eat in the morning it's always being like this. eat breakfast, get used to the "sick" feeling. You might feel that way because you never do it. Find something pallatable. I'd usually say have porridge or eggs or something but to be honest in your case I'd just say eat anything at all as anything is an improvement.

Mid morning- Soup. Okay, but maybe add a bag of nuts (unsalted)

Lunch: Breakfast roll or Burger king (Purely to try fatten up) So you want what? Fat? I'm sure you don't, I'm sure what you want is muscle. So switch to a chicken sandwich, eat the burger king/brekkie roll once a week if you must.

Mid-afternoon: Chocalate bar of some sort. We all like a snack but maybe add something to this.

Dinner: Steak, Pork chops , mince etc. Keep, but have veggies and carbs. eg. broccoli and pasta, or rice and baby veg.

I should also mention I don't eat any fruit or veg at all as i just don't like them could this be part of the problem? Yes. But also, I would say that anyone who I meet "doesn't like veg/fruit" is usually 14 or so. Not to put to fine a point on it but eh, grow up? You need to stop thinking about food as the sugar group and the bread group and think about the sort of fuel you're putting in your body. Vegetables simply have no nutritional downside, so either start liking them or come up with ways to mask the taste with tasty sauces and stuff.

Well, now I'm hungry again. I'm off to eat some more.

rubadub

Irishcrx wrote: »

Dead serious guy's not a piss take, ok so I get my diet is crap, yeah I also smoke but i'm trying to quit that now and change my diet. So any advice on what my died should be to put on some weight and muscle?...

Work out what you need to eat to gain here
http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=4

You have to start eating breakfast. Maybe eat a little first and step it up little by little. Breakfast should be your biggest meal of the day.

What else do you like to eat, must be something. What about fruit in smoothies? oat pancakes for breakfast. If you insist on burger king then at least get the non breaded chicken whopper thing, get 2 of them and no chips.

Dragan

Roper wrote: »

Vegetables simply have no nutritional downside, so either start liking them or come up with ways to mask the taste with tasty sauces and stuff.

I've actually really taken to Newmans Own Sauces lately. They are lovely and rich...so you only need a spoon or two to add flavour to a large quantity of veg and chicken....they have these big lumps of tomato in them and they taste like the bee's knees!*


* Assuming that bee's knees are in fact tasty.

Irishcrx

Thanks for the advice, i went for my first run in ages the other night was extremely straining, ,my lungs and heart started getting really sore thought i'd have a heart attack and when I was done my legs were killing me, I know it's just being outta shape, how long long does it generally take for this to ease?

workaccount

Irishcrx wrote: »

Thanks for the advice, i went for my first run in ages the other night was extremely straining, ,my lungs and heart started getting really sore thought i'd have a heart attack and when I was done my legs were killing me, I know it's just being outta shape, how long long does it generally take for this to ease?

If you start eating right and exercising right it should'nt be that long. Give up the fags anyway.

If your trying to gain weight keep the cardio down (ie. running, cycling, rowing etc.)

Concentrate on weights to build muscle and eating well.

Why don't you start a journal here in this forum so you (and others) can track your progress.

michaelgriffin8

g'em wrote: »

OP I'll be willing to bet a weeks' wages right now that your problem is less about super-humanly fast metabolisms and more about the lack of food you get into your gob.

Im not saying i have super humanly fast metabolism but i eat around 2500 to 3000 a day and have a huge appetite and am still skinny so obviously i have a faster metabolim than those that eat the same and put on weight. thanks for the food and nutrition advice.:)

g'em

Grand, and you said you're tall, so how tall are you? 2500 cals a day won't be much for a 6' something bloke...

Dragan

michaelgriffin8 wrote: »

Im not saying i have super humanly fast metabolism but i eat around 2500 to 3000 a day and have a huge appetite and am still skinny so obviously i have a faster metabolim than those that eat the same and put on weight. thanks for the food and nutrition advice.:)

Not really. I bet dollars to donuts that my body goes through more calories a day than yours. And i bet that i eat a damn sight more food too.

Why?

Think of upping your food volume as being like any other form of training. It takes time....and more mass you add the more food you need. I would recommend on a train day, to bulk, that i need to take in about 4500 to 5000 calories a day. So i do.

It's that simple.

The reason you were not growing is because you diet was crap and contained practically no protein. Thats about it.

michaelgriffin8

i think you got me miked up with the other guy cos i didnt give any of my diet details..

thanks for the advice

Dragan

michaelgriffin8 wrote: »

i think you got me miked up with the other guy cos i didnt give any of my diet details..

thanks for the advice

A **** it! Thats what i get for surfing with one eye and pretending to work with the other! lol

Pen1987

Feb last year I was in the same mindset as you.

6ft 1. weight 9 1/2 stone. thought I had a fast metabolism.

I went to the gym to try and bulk up for a summer holiday. Didnt change my diet though.

I worked out religiously 5 days a week for 2months. Put on half a stone of just muscle. But still had that "concentration camp 6 pack" look. WAY to skinny. My girlfriend at the time used to laugh at me when Id tell her I was going to the gym, as in I'd be to weak to lift my arm let alone a dumbbell. Went on hols in June, still skinny.

Came back pissed off and decided I was going to go about it properly. I didnt research I just decided I was going to get fat. I ate meat with every meal, before going to bed Id eat pasta, wake up and eat breakfast rolls, take aways on fridays, pints (millions of cals in alcohol) and burger king both days of the weekend during my lunch from work. I gained about 2 stone of pure fat over 2months, still went to the gym, the calories were getting used to build the muscle aswell, I went from benching 30KG when I started to benching 70KG by October.

In october I decided Id gained enough muscle to start shaping it, I cut out the BK and changed the pints to vodka and diet 7up (20cals), kept working out 3 times a week, maintained my lift weights and lost 1/2 a stone of excess fat, Ive been on a 2:1 Protein:Carbs diet for 4weeks and Im getting back my concentration camp six-pack, losing the fat and maintaining the weight. My measurements have gone from a 9" bicep to a 14", and from 36" chest to a 39", waist measurment went up to 34 but is back to 31. What I realised is that I dont have supermans metabolism, I just didnt eat enough calories to feed the muscles I was working, its ALL down to diet man, believe me, you might eat 2 steaks for dinner and not have felt hungry all day, but you'll be surprised when you think back, you didnt have breakfast, you have a roll for lunch, and then them 2 steaks, its still only around 2800 cals, not enough, you want to be consuming 3800 to see much benefit in short term.

Try this, eat breakfast rolls, carbs and a meat dinner, plus a calorie fueled supper (pints or whatever) for 7 days, WHILE destroying yourself in the gym, lifting 'til failure for 5 days... you will SEE the difference within 7 days after ending that cycle.

Irishcrx

Pen- Thanks for that advise that seems to be the way to go about it i'll give it a shot, going to join westwood gym this evening.

workaccount

Pen1987 wrote: »

Feb last year I was in the same mindset as you.

6ft 1. weight 9 1/2 stone. thought I had a fast metabolism.

I went to the gym to try and bulk up for a summer holiday. Didnt change my diet though.

I worked out religiously 5 days a week for 2months. Put on half a stone of just muscle. But still had that "concentration camp 6 pack" look. WAY to skinny. My girlfriend at the time used to laugh at me when Id tell her I was going to the gym, as in I'd be to weak to lift my arm let alone a dumbbell. Went on hols in June, still skinny.

Came back pissed off and decided I was going to go about it properly. I didnt research I just decided I was going to get fat. I ate meat with every meal, before going to bed Id eat pasta, wake up and eat breakfast rolls, take aways on fridays, pints (millions of cals in alcohol) and burger king both days of the weekend during my lunch from work. I gained about 2 stone of pure fat over 2months, still went to the gym, the calories were getting used to build the muscle aswell, I went from benching 30KG when I started to benching 70KG by October.

In october I decided Id gained enough muscle to start shaping it, I cut out the BK and changed the pints to vodka and diet 7up (20cals), kept working out 3 times a week, maintained my lift weights and lost 1/2 a stone of excess fat, Ive been on a 2:1 Protein:Carbs diet for 4weeks and Im getting back my concentration camp six-pack, losing the fat and maintaining the weight. My measurements have gone from a 9" bicep to a 14", and from 36" chest to a 39", waist measurment went up to 34 but is back to 31. What I realised is that I dont have supermans metabolism, I just didnt eat enough calories to feed the muscles I was working, its ALL down to diet man, believe me, you might eat 2 steaks for dinner and not have felt hungry all day, but you'll be surprised when you think back, you didnt have breakfast, you have a roll for lunch, and then them 2 steaks, its still only around 2800 cals, not enough, you want to be consuming 3800 to see much benefit in short term.

Try this, eat breakfast rolls, carbs and a meat dinner, plus a calorie fueled supper (pints or whatever) for 7 days, WHILE destroying yourself in the gym, lifting 'til failure for 5 days... you will SEE the difference within 7 days after ending that cycle.

Your story is inspirational. I'd leave out the pints though!

rubadub

Pen1987 wrote: »

vodka and diet 7up (20cals),

Just a quick note, a 35.5ml 37.5% vodka in a pub is around 80kcal. Someone else mentioned a low figure in another thread recently. Just incase anybody was going to head out thinking 10 vodkas was the same as a pint!

I am guessing many people calculate calories wrongly, you really have to weigh to be accurate, especially if you think you have some fast/slow metabolism. It could be down to a crooked scales, or incorrect data.

Leon11

rubadub you crazy mo-fo! your like an online fitday calculator or something!:D

To the OP, eat like a demon. I don't care if you feel sick in the morning if you wanna gain mass your gonna have to suck it in, I don't particularly like getting up an hour before the gym in the morn to eat but I still do it.

This means

Breakfast 4 egg whites, 2 yolks, Porridge with milk, 3-4 slices toast

Snack Sandwhich filled with meat, cheese salad toppings, Banana

Lunch Tuna/Pasta, Apple, Yoghurt with chopped fruit

Snack Yoghurt, Nuts, Protein/Gainer Supplement

Post Workout 2 Bananas, Chicken Sandwhich or Recovery Drink

Dinner Meat/Chicken/Fish, Pasta/Rice/Spud, Broccoli/Cabbage/Veg

Bed Another Sandwhich, Lots of meat or Cottage Cheese, Protein Drink

Working round that template you could easily get in anything from 3500-5000 cals a day.

Try that for 4 weeks straight and if you don't put on weight I'll be amazed. Hit the weights to keep fat gain to a mininum also.

I went from 104kgs at 16 to 89kgs due to illness. By the time I was over it I was 17 and didn't give much thought to putting it back on. Eventually I knew I'd to up weight if I wanted to play at a higher level. Gradually gone from 92kg mark to 110kgs ish (coming down at the mo) in the space of 2 1/2 years. I've known lads to have put on 10kgs in 12weeks when they went down to NZ to train as pros. They were tall and skinny, they ate, trained, ate, trained, ate, rest every day. It's a mindset get it into your head that you really want to do it and then work towards boosting your weight.

Reyman

Irishcrx wrote: »

I've a similar problem, well actually the same, I cannot put on weight I'm always getting the piss ripped for being skinny etc, I've tried putting on weight but it aint happening, i'll give you an example of what I eat in a day.

Morning: Nothing - I feel sick if I eat in the morning it's always being like this.

Mid morning- Soup.

Lunch: Breakfast roll or Burger king (Purely to try fatten up)

Mid-afternoon: Chocalate bar of some sort.

Dinner: Steak, Pork chops , mince etc.

I should also mention I don't eat any fruit or veg at all as i just don't like them could this be part of the problem?

I think we're been taken for a ride here !
Maybe increase the chocolate to three bars and the fags to 60 a day?

And do some pressups between the bars

rubadub

Leon11 wrote: »

rubadub you crazy mo-fo! your like an online fitday calculator or something!

LOL, I think its becoming a problem , in work I am always eyeing up peoples lunch and totting it up in my head!

Some good tips on the food there. Some foods are quite calorie dense and easy to eat away at. Bread has a fair amount of calories. I could easily eat half a sliced pan in a day, which is around 900kcal. (pick wholemeal though). And peanuts, easy to get 50-100g in a day. Natural peanut butter on wholemeal bread is a good one. If you get unsliced wholemeal pans you can cut it really thick and dont notice it too much.

Wreck

g'em wrote: »

Mid-afternoon: fruit + homemade protein bar

Anyone got any recipes for homemade protein bars?

Irishcrx

Reyman wrote: »

I think we're been taken for a ride here !
Maybe increase the chocolate to three bars and the fags to 60 a day?

And do some pressups between the bars

Why do people think i'm taking the piss? I know it sounds shocking but that's honestly what my diet was?I'm clueless at this that's why i'm asking for advice. So last night I went to the gym and did a run to warm up and then started using the weight, mate was with me in Sportslink so he showed me how to use them, gave it a good 2 hours in there and can feel every muscle in my body this morning burning. Also ate breakfast today for first time in ages had a bowl of porridge, slice of toast and water.

rubadub

Irishcrx wrote: »

Why do people think i'm taking the piss?

People often take the piss in this forum, over emphasising bad points on purpose. Yours is unfortunately a classic case of everything that is wrong with a diet, and seemed sarcasticly bad. No breakfast, BK to fatten up, did I mention no fruit & veg- could that be a problem?!? Just seemed over the top bad.

Irishcrx wrote: »

So last night I went to the gym and did a run to warm up and then started using the weight, mate was with me in Sportslink so he showed me how to use them, gave it a good 2 hours in there and can feel every muscle in my body this morning burning.

I would stick to an hour starting out. Is your mate experienced with weights? Avoid weights machines and stick to free weights, have a look here www.exrx.net

I would suggest getting in squats, deadlifts (make sure your form is correct on these especially), dips, pullups, chinups, standing military press, bench press, pushups.

Also ate breakfast today for first time in ages had a bowl of porridge, slice of toast and water.

Good stuff. keep it up. You might want to get some protein in too. Maybe a boiled egg. I sometimes make french toast, wholemeal bread, and fried in a tiny bit of oil.

Irishcrx

Yeah agreed the diet was horrible, Took my weight at the gym last night aswell and i'm only 9.25 stone which was a bit shocking for a 21 year old so change is needed, I started on the machines just to get used to the lifting a bit first, why do people not like using the machines?

Reyman

Irishcrx wrote: »

Yeah agreed the diet was horrible, Took my weight at the gym last night aswell and i'm only 9.25 stone which was a bit shocking for a 21 year old so change is needed, I started on the machines just to get used to the lifting a bit first, why do people not like using the machines?

Apologies -Irishcrx. Your's is just about the worst diet I 've seen here in the last year. That's why I was so shocked. I could'nt believe someone could survive till the evening on a chocolate bar and a burger
Anyway I'm glad to see you're making a change. Take the advice here and you'll transform yourself in six months. Best of luck and keep us posted on progress!

workaccount

Irishcrx wrote: »

Why do people think i'm taking the piss? I know it sounds shocking but that's honestly what my diet was?I'm clueless at this that's why i'm asking for advice. So last night I went to the gym and did a run to warm up and then started using the weight, mate was with me in Sportslink so he showed me how to use them, gave it a good 2 hours in there and can feel every muscle in my body this morning burning. Also ate breakfast today for first time in ages had a bowl of porridge, slice of toast and water.

Jaysus fair play! 2hrs is defo. too much as rubadub has noted.

The reason you should stick to free weights is because that inlcludes the deadlift, squat and bench. These are compound movements which work more than one muscle group at a time. Starting off you will gain more strength and probably make better gains this way.

Fair deuce on the breakfast. Have you stopped smoking?

I used to smoke. Destroys your appetite.

Irishcrx

Thanks for all the advice lads , ha I should get a worst died award was just never a big eater. Haven't completely knocked the smokes but i'm trying day by day getting better, noticed when I worked out last night I didn't even think about one.

workaccount

Irishcrx wrote: »

Thanks for all the advice lads , ha I should get a worst died award was just never a big eater. Haven't completely knocked the smokes but i'm trying day by day getting better, noticed when I worked out last night I didn't even think about one.

For me it was stop completely (and never think about smoking again) or continue on smoking.

This cutting down s*ite is all a load of Sh*t.

Irishcrx

Well it's hard enough, I know once I get into training and eating right i'll be able to stamp it out completely..