#262

i’m one of those ‘ecto’ types (broscientists claim this doesn’t exist) and I’m starting to realise i’m probably going to have to start eating 7 times a day to put any meat on my bones (6ft and a bit, 65kg - really really self-conscious about it, someone called me ‘anorexic’ on the street recently)

Shakes? Maybe that’s partly the answer.

#263

:wave:

have put on around a stone of Lean Muscle™ since summer. just all of it on the belly region.

pros: squats feel great
cons: <any number> pullups are now @ RPE pls no

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#264

have heard those are quite good, might get some to try out.

@paidinfull i’ve got one of those powerballs kicking about somewhere too… maybe i should actually use it

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#265

just purchased this based on this rec, let’s get jacked

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#266

so tonight was the first time i’ve tried non-cardio (running, football, cycling) exercise in ages, I tried this (don’t laugh):

it absolutely kicked my ass, some of those exercises I couldn’t do for ten seconds let alone 45, was physically in pain and shaking attemting to do more

i guess my question is, is this so hard because he’s just trying to get you chiselled, and I need to be doing some more general conditioning before I jump into something like this? or is it just really tough because I’m being hazed on my first session?

#267

I do a 30 min abs class every week that involves the same exercises as in this video so seems legit. 45 sec seems a little long if you’re just starting out, maybe drop it to 30 until you’re more comfortable? I have noticed a marked improvement over the couple of months I’ve been doing it (also do core exercises several other times a week) but even now 45 sec would hurt.

Interestingly whilst this is undoubtedly good for strengthening your core, the trainers at my gym reckon for abs you should just stick to diet and compound lifts :woman_shrugging:

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#268

thanks, good advice! i’m much more interested in strengthening my core than in getting abs tbh so maybe i should stick with it. not sure you can include beer and pizza in your diet and look like that guy and i know which side of that debate i’m on

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#269

when I started doing planks, I could only do 3 sets of 30 secs. I’m now up to 48 secs about 2 months later, and I’m happy with that. just to give you an idea of how slow progress can be for this type of thing. also, I seem to remember you’re tall? as a fellow tall person, I wouldn’t be surprised if some of these are harder to do, just due to geometry.

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#270

I joked that I was 6’9" and didn’t anticipate the earnest respect I was afforded.

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#271

you’ll always be 6’9 to me.

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#272

Anyone bother with protein bars? Occasionally get one before the gym if I don’t have time to eat something proper. They’re quite pricey though - was thinking of getting a job lot from Decathlon or somewhere. Anyone have any recommendations? Don’t mind if they taste a bit rank but are dirt cheap.

#273

You may be able to order short dated ones from food circle supermarket (I think) . Ordered a few boxes of things to snack on at work from there in the past… Should have protein bars as well

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#274

Big fan of the Grenade ones, the salted peanut and white chocolate ones are a nice enough snack as it is. I got a couple of boxes from Muscle Food on Black Friday for cheap, like less than £1 a bar. I hate that protein taste though so I’m sure you can get something higher protein for cheaper at one of those online shops.

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#275

They’re pretty good for when you’ve been to the gym and want to eat but can’t have a meal straight away. I get the grenade ones mostly - white choc cookie is my fave. The key is to find them on discount. B&M often do them for about £1.30.

#276

Bit late to this, but if you’re exercising properly and regularly, and eating a good amount you’ll put on muscle. The great thing about being a “barely any skin on my bones type” is that you don’t really have to put much muscle on to start looking RIPPED. Whereas plenty of people put on fat as easily as they put on muscle, which has it’s own ballaches.

In terms of nutrition do’s:

  • Download a fitness/calorie counting app like My Fitness Pal. You can probably jettison it after a while, but a lot of people just don’t eat enough, and this will let you know.
  • Use something like the If It Fits Your Macros Calculator to work out your calories (and protein, fats, carbs etc.), based on your workout plan. You’ll want a modest calorie surplus, but if you’re really worried about being an ecto, you can go for a bigger one (you’ll put on fat, but that’s not always a bad thing).
  • Plug that into your app and use it daily to hit your nutritional targets until you’re used to eating a diet that does so.

Eating a lot can be expensive, so some people use huel or protein shakes or whatever to supplement (also good if you’re missing meals). They’re really not necessary for someone just hoping to bulk up a little bit. Things like natural yoghurts or (even better) quark do the job too.

The short of it:

  • You don’t need to eat 17 tiny meals a day but you do need good nutrition and enough food to help your body recover and prevent you from being too tired to workout.
  • Then you need a workout plan which focuses on compound exercises and progression.

Within six months you’ll see a decent amount of results.

#277

I often get those ones. Usually just from a supermarket. Got one from Tesco Metro once and didn’t check the price and it was nearly £3! Will keep an eye out for a bulk buy.

#278

Big Tesco’s often do a 3 for £5 offer so I bulk buy when I go there. You can also buy off eBay.

#279

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#280

Want to get more into weight/strength training this year. I have been running lots for the past 6/7 years (last year totalled around 1500 miles, including a marathon) and have quite a ‘slim’ build, probs as a result of that.

Since around May I have been incorporating PureGym strength classes into my routine, and in the last few months I have got some core exercises which feel quite good. However, I would really like to get more into weight lifting as not sure if things like a 45 minute pump class are actually that useful? A pal has started doing (what he describes as) a fairly simple push/pull routine and the results have been pretty impressive.

Think my main problem is a lack of routine, or knowing the best form for things. Any recommendations for apps or such that would help with this? Would love to be able to follow one on my phone in the gym…

#281

This one is great.

https://www.nike.com/gb/en_gb/c/nike-plus/training-app

Or just ask one of the people who work there to do you a programme. My place (Better) lets you book a free half hour and an instructor will do one with you.

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