So my history with my body has been touched on previously, but this was something that I really wanted resolution with.
To go from Skinny to buff. To build muscle. Gain muscle (or Muscles)
I didn’t want to create lots of blog posts on this. So I am putting the whole thing on one post.
Always The Skinny Guy
I’ve always been a skinny guy. Blessed with slim genes, having a default six-pack and flat stomach was a welcome part of my physical makeup and one of the few things I liked about my body (and took for granted).
My parents were always slim and my sister and I have always had slim figures. So I guess we all had good genes.
I have what is known in the “gym world” as an ectomorph frame. And to get bigger, to go from skinny to buff would require a lot of effort.
- Skinny shoulders
- Skinny arms
- Skinny wrists
- Skinny chest
- Skinny waist
- Skinny legs
You get it.
Skinny.
There was a detachment from seeing skinny guys. Like I couldn’t identify that I was like them.
Being skinny has never really bothered me until I hit 40.
My body weight had always been around 60kg most of my life. The heaviest I ever got was 62kg and the lightest was 56kg.
I had tried to go from skinny to buff in the past. Failed.
The Gym History
A few times in the past, I had joined gyms.
Like many people, it became a direct debit that I had to wait to run out.
I had a degree of success when I joined a pay-as-you-go gym and you can cancel any time you wanted and see out the rest of your remaining month.
Muscle Mass Weight gain had never been easy for me. Building muscle growth seemed alien to me. Going from skinny to buff was always impossible. I felt like I had an inability to get bigger.
I had no upper body strength. I had the muscle frame of a 13 year old. I couldn’t even manage 1 pull up when I got a pull-up bar one time.
Weight training was never something I was “comfortable” with. And I think I judged people that wanted to look good, build muscle, and looked great.
I would want to gain weight and muscles, and then hate on guys who could get bigger with ease.
At this gym (simply called The Gym), for the first time in my life I had actually put on a small amount of muscle.
Up until the attack in Mexico, I was able to eat huge portions several times per day and I could pretty much eat what I wanted with no adverse effects.
My Diet
In my life, many people, I’d eaten enough junk food, loaded with many calories and enough protein to last a lifetime.
Even thought it was not uncommon for me to skip meals, I always had a big appetite. I could finish meals someone twice my size maybe couldn’t.
I had tried whey protein shakes and shakes in the past and they had not really helped.
Since the attack, my dietary options have been wildly restricted.
During Lockdown, I actually put on weight, like many others. I had a “belly” for the first time in my life. I regularly got “bloated” and despite the weight,
I was still skinny. I still needed muscle.
I had been inspired by the following people
- Bones To Bulk
- Fit 2 Fat 2 Fit
- Nerd Fitness
- Vegan Fitness
Inspired To Change
I really wanted to do something about this when I started watching Joe Rogan.
I had discovered his podcast when searching for information about SIBO and one of his episodes came up where he had a guest on where they were talking about the body.
The more I watched, the more I was inspired by all of his different guests.
I was also conscious of the fact I was now in my early 40’s. Odd niggles had become constant niggles.
My testosterone levels were starting to drop, my energy levels were not what they were.
Skinny To Buff – Before
Here are some before pictures of me. Ignore the appauling facial hair.
This is me on 1st November 2020. I’m 43 year old here.
Note: Even after these pictures were taken, I didn’t work out from home. The gym was closed for 5 months due to the pandemic. And I really struggled with working out at home.
The Gym
As mention, I’ve joined the gym MANY times before, like many others.
The Diet
Since the attack, my dietary options have been wildly restricted. Some gym experts talk about the need to each 1000’s of calories per day, whereas other “scientists” say simply say being in a calorie surplus is enough.
The goal was not just to gain weight. I want to go full in. I want to get bigger, to gain muscle, to gain mass.
I needed to eat enough. I generally didn’t eat a lot, as in often. It was very common for me to skip meals. Effectively fasting.
But I need to eat a lot per day to make sure that I am getting a minimum number calories per day and I not relying on supplements.
Supplements
I had a list of supplements I was taking to really help with intestinal healing and inflammation.
I did look at high quality whey protein, but I was looking at options that were vegan, sugar, grain & dairy free.
Yeah, wecle
Apps
I was using apps to tack my progress and also keep me accountable.
Diet
- Cronometer
- Lifesum
Exercise
- Cronometer
- Lifesum
Symptoms
- Cronometer
- Lifesum
My Workout Routine
Speaking to both a friend of mine who worked at a gym and another friend who was a private trainer.
We agreed, that I would need something custom and unique for me, regarding diet. But aside from that, I was also told that most of the weight training I had done in the last (using the weight machines), were not right for me.
My friend created a strength training workout split across each muscle group action.
All of the workout exercises for the muscle groups were compound exercises.
Monday – Legs Day
- Hack Squat – 4 x 8/10
- Leg Extension – 3 x 12/15
- Adductors – 4 x 8/10
- Walking Lunges – 2 x 20
- Calfs – 3 x 8/10
Tuesday – Push Day (Upper Body)
- Incline or Bench Press – 4 x 8/10
- Dumbbell Press – 4 x 8/10
- Fly (DB or machine) – 3 x 8/10
- Dips – 3 x 8/10
- Triceps – 3 x 8/10
Wednesday – Pull Day
- Bent-over Row – 4 x 10/12
- Posterior Fly – 3 x 8/10
- Lat Pull Down – 4 x 8/10
- Pull Ups / Chin-Ups – 4 x 8/10 (banded if needs be)
- Biceps & Bicep Curls – 3 x 8/10
Thursday – Shoulders & Legs
- Military Press – 5 x 5
- Lateral Raises – 4 x 10/12
- Upright Row – 4 x 10/12
- Sumo Deadlift – 4 x 8
- Hamstring Curls – 3×10/12
- Glute Bridge – 4 x 8/10
- Glute Kickbacks – 4 x 8/10
Friday – Cardio
- Cardio 30/45 Stairmill
- Deep stretching and flexibility
- Work Core
- Planks
- Mat Work / Abs exercises
- 5 Min Sprint
Saturday – Arms & Pool Work
- Hammer Curls
- Neck Raises
- Biceps
- Forearm Curls
- Breast Stroke- 4 Lengths
- Front Crawl – 2 Lengths
- BackStroke – 2 Lengths
May 2021
Metrics:
June 2021
Metrics: