THE FORUMS
a question to whoever may know an answer:
im 5'6, and want to build muscle, but i don't want to look stumpy or w/e. i want to be very lean. can i control this? i want to have a body like eric neis, not "heat" from i love money.
www.jamiesway.com/eric_nies_shirtless.jpg
www.vh1realityworld.com/wp-content/uploads/2008/06/ilm-cast-heat_1.jpg
Eat clean, lift hard. Let the chips fall where they may. What other option is there? Your look is going to depend on the width of your frame. I have a wider frame, so people often think I'm a wrestler. I definitely don't have the Brad Pitt frame. That's fine by me. Genetics are genetics. Be happy with who you are, what you were given, and do what you can with the resources you have. im 5'6, and want to build muscle, but i don't want to look stumpy or w/e. i want to be very lean. can i control this? i want to have a body like eric neis, not "heat" from i love money.
www.jamiesway.com/eric_nies_shirtless.jpg
www.vh1realityworld.com/wp-content/uploads/2008/06/ilm-cast-heat_1.jpg
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My update on implemention of your diet:
Increased Energy
Sitting in university usually made me ver tired in the morning. 2 weeks after adapring your nutrition plan I can concentrate better and don't have this dull
feeling anymore. Also, I fee generally stronger during workouts, pushing it to the limit every time and enjoying my pump afterwards.
I noticed also increases in hornyness and stamina, which may be also attibuted to spring time but the change is too significantly to only make Mr spring
responsible for this.
As I informed myself more about nutrition and training I attribute this effects to a higher fat intake which results in higher testosterone levels.
Better Digestion
My shit's green since nearly 2 weeks! I dont know what that means but I just wanted you know. Also it swims on the water instead of doing the U-75 thing.
The real postive change is: No more gas! I think this is th NO Grains effect, because when I ate cake at my grandmother's house yesterday it gave my the
big blow. Didn't noticed that until it came back again. Great!
Growth in Muscle/Decrease in Fat
I couldn't believe it. When I entered your nutrition plan into Fitday it said I'm only 30 calories above maintanance. But this this seems to be perfecly right!
If this current trend continues I will have my six/eightpack in less than a month!
My Training partner even asked if I take roids after workout yesterday! Again: Great!
Conclusion:
Sam, I was sceptical about your plan, mainly because of the calory deficit but trying it for myself has proved you right!
- forget the grains, or at least minimize
-eat your fat! Fat doesn't make you fat, Carbohydrates make you fat
These are the 2 major points I learned from you.
Thank you very much!
Increased Energy
Sitting in university usually made me ver tired in the morning. 2 weeks after adapring your nutrition plan I can concentrate better and don't have this dull
feeling anymore. Also, I fee generally stronger during workouts, pushing it to the limit every time and enjoying my pump afterwards.
I noticed also increases in hornyness and stamina, which may be also attibuted to spring time but the change is too significantly to only make Mr spring
responsible for this.
As I informed myself more about nutrition and training I attribute this effects to a higher fat intake which results in higher testosterone levels.
Better Digestion
My shit's green since nearly 2 weeks! I dont know what that means but I just wanted you know. Also it swims on the water instead of doing the U-75 thing.
The real postive change is: No more gas! I think this is th NO Grains effect, because when I ate cake at my grandmother's house yesterday it gave my the
big blow. Didn't noticed that until it came back again. Great!
Growth in Muscle/Decrease in Fat
I couldn't believe it. When I entered your nutrition plan into Fitday it said I'm only 30 calories above maintanance. But this this seems to be perfecly right!
If this current trend continues I will have my six/eightpack in less than a month!
My Training partner even asked if I take roids after workout yesterday! Again: Great!
Conclusion:
Sam, I was sceptical about your plan, mainly because of the calory deficit but trying it for myself has proved you right!
- forget the grains, or at least minimize
-eat your fat! Fat doesn't make you fat, Carbohydrates make you fat
These are the 2 major points I learned from you.
Thank you very much!
__________________
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Ozzie Bootcamp Alumni July '08
Ozzie Bootcamp Alumni July '08
The best thing you could do is try to replicate the training. Run. Do lunges with weight to replicate a backpack and hiking. Etc.
That's what I did before we did Napali, 22 miles up and down the cliffs of kauai. I went hiking a shit ton before. At the gym I did stepmill, the full one like an escalator where you actually have to raise your legs.
No matter how bad you think it's gonna be, it's probably gonna be worse. Train hard dude, don't fuck around because it sounds like it's going to be fucked. The phrase "pain of discipline or pain of regret" applies quite literally here lol
Have fun!
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click on the images for more information
click on the images for more information
hey sam, thx for answering my last question! there is something else i always wondered. today i had an awesome workout and i worked on my sixpack. it is obvious that i let that muscle rest now like for the next 48 hours to regenerate and grow. but right now, only 4 hours passed and i feel like doing some situps again :)
does it still hurt my muscle grow if i hit the same muscle just like say 4-5 hours after the orginal workout?
does it still hurt my muscle grow if i hit the same muscle just like say 4-5 hours after the orginal workout?
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The BEARD of the BRIGADE
My Journal 2009... let's do this and how i turned my life around.
My bootcamp Vomiting timez with Brad- and the best blog on pickup and lifestyle: bradbranson.com
The BEARD of the BRIGADE
My Journal 2009... let's do this and how i turned my life around.
My bootcamp Vomiting timez with Brad- and the best blog on pickup and lifestyle: bradbranson.com
Hey Sam..
I've read the ebook "Burn the fat Feed the muscle"... I've started eating lean meals with the right food about 4 times a day now (getting into the habit, eventually to increase to 6) and am going to the gym 4 days a week on a split routine.
Since I'm naturally quite skinny/athletic, have never put on weight, and want to bulk up... how much do you recommend I eat per day, calories wise? I'm pretty sure my body type is ectomorph, and my gym instructor advised that since I burn up calories so easily just doing nothing, that I should be eating way over my current ~2500 calories. Should I just be eating as much food as possible so long as I'm hitting the gym 4 times a week? Can I eat snack-type foods, like biscuits, snack bars, etc. in addition to my lean food meals to hit the extra calories?
Also, the gym instructor has me doing a split routine and for every exercise doing 3 sets of 10 reps. This guy seems particularly attuned as to what I want to achieve, so for the moment I'm taking his word for it, but should I be looking to decreasing the number of reps and increasing the number of sets? I realise this is the norm for muscle building.
Cheers in advance :)
I've read the ebook "Burn the fat Feed the muscle"... I've started eating lean meals with the right food about 4 times a day now (getting into the habit, eventually to increase to 6) and am going to the gym 4 days a week on a split routine.
Since I'm naturally quite skinny/athletic, have never put on weight, and want to bulk up... how much do you recommend I eat per day, calories wise? I'm pretty sure my body type is ectomorph, and my gym instructor advised that since I burn up calories so easily just doing nothing, that I should be eating way over my current ~2500 calories. Should I just be eating as much food as possible so long as I'm hitting the gym 4 times a week? Can I eat snack-type foods, like biscuits, snack bars, etc. in addition to my lean food meals to hit the extra calories?
Also, the gym instructor has me doing a split routine and for every exercise doing 3 sets of 10 reps. This guy seems particularly attuned as to what I want to achieve, so for the moment I'm taking his word for it, but should I be looking to decreasing the number of reps and increasing the number of sets? I realise this is the norm for muscle building.
Cheers in advance :)
Mowgli:
I'm an ectomorph myself and adopted Sam's nutrition plan, which is about 3300 cal.
Try it! I doubted the effect, because it left me still hungry, but I kind of adopted and see results in musclegrowth.
Go to T-nation.com where you find an article on how to calculate your maintanance calorie intake. Then go to fitday.com and enter your daily footintake.
Sam's plan did work for me (6 feet/184cm; 168lbs/76Kg).
You can easily replace your suggested calories (cake etc) by vegetables, fruits and honey in the pre- and post workout shake, just forget about grains, sugar
and all that shit: less dimples, better digestion.
As for Training I also use a plan from T-nation tailored to ectomorphs. The jist of it is to really fatigue the muscles.
Example:
Benchpress -wide grip:
3x6-8 to muscle failure, then reducing the weight by 50 % an doing more reps to failure, and so on..
I'm an ectomorph myself and adopted Sam's nutrition plan, which is about 3300 cal.
Try it! I doubted the effect, because it left me still hungry, but I kind of adopted and see results in musclegrowth.
Go to T-nation.com where you find an article on how to calculate your maintanance calorie intake. Then go to fitday.com and enter your daily footintake.
Sam's plan did work for me (6 feet/184cm; 168lbs/76Kg).
You can easily replace your suggested calories (cake etc) by vegetables, fruits and honey in the pre- and post workout shake, just forget about grains, sugar
and all that shit: less dimples, better digestion.
As for Training I also use a plan from T-nation tailored to ectomorphs. The jist of it is to really fatigue the muscles.
Example:
Benchpress -wide grip:
3x6-8 to muscle failure, then reducing the weight by 50 % an doing more reps to failure, and so on..
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Ozzie Bootcamp Alumni July '08
Ozzie Bootcamp Alumni July '08
Sam (anyone that knows what they're talking about can chime in as well), what is your opinion on sleep?
I find that 7-8 hours is just not practical, if one has a life in which they are working daytime, and then being social, or going to school outside of work hours, and into self-development (reading a book, brainstorming, etc would be activiities that one might stay up a little late to do).
Is averaging 4--6 hours of sleep with the occasional 8-10 hour night thrown in to "recharge" healthy enough?
If it isn't, if I may ask, how many hours do you sleep, and what is your life (work, social, etc) calendar like?
I find that 7-8 hours is just not practical, if one has a life in which they are working daytime, and then being social, or going to school outside of work hours, and into self-development (reading a book, brainstorming, etc would be activiities that one might stay up a little late to do).
Is averaging 4--6 hours of sleep with the occasional 8-10 hour night thrown in to "recharge" healthy enough?
If it isn't, if I may ask, how many hours do you sleep, and what is your life (work, social, etc) calendar like?
Sam (anyone that knows what they're talking about can chime in as well), what is your opinion on sleep?
I find that 7-8 hours is just not practical, if one has a life in which they are working daytime, and then being social, or going to school outside of work hours, and into self-development (reading a book, brainstorming, etc would be activiities that one might stay up a little late to do).
Is averaging 4--6 hours of sleep with the occasional 8-10 hour night thrown in to "recharge" healthy enough?
If it isn't, if I may ask, how many hours do you sleep, and what is your life (work, social, etc) calendar like?
I'm going to get to everyone's questions so don't worry. I find that 7-8 hours is just not practical, if one has a life in which they are working daytime, and then being social, or going to school outside of work hours, and into self-development (reading a book, brainstorming, etc would be activiities that one might stay up a little late to do).
Is averaging 4--6 hours of sleep with the occasional 8-10 hour night thrown in to "recharge" healthy enough?
If it isn't, if I may ask, how many hours do you sleep, and what is your life (work, social, etc) calendar like?
Okay here's my take: I think the amount of sleep you need DEPENDS. I think it depends on who you are genetically and also activity level. I've read a few little theories on this. But beyond that just looking around I see a WIDE variety of people and what they need to function optimally as far as sleep goes. Personally, I wish I needed less sleep, but honestly I don't function well off of less than 8 hours. I know a lot people who can't sleep for 8 hours if they try! When I'm working out REALLY hard (like level 10 intensity every single day) 8 hours doesn't seem to be enough.
I can tell you this: since I've cleaned up my diet and started focusing on HEALTH in addition to fitness, when I wake up I feel GOOD.
So, determine what you need off how YOU feel. If you feel fine off 4-6 hours, good! If you can tell your body is sluggish, your mind is sluggish, etc. sacrifice and get some more sleep.
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Hey Sam..
I've read the ebook "Burn the fat Feed the muscle"... I've started eating lean meals with the right food about 4 times a day now (getting into the habit, eventually to increase to 6) and am going to the gym 4 days a week on a split routine.
Since I'm naturally quite skinny/athletic, have never put on weight, and want to bulk up... how much do you recommend I eat per day, calories wise? I'm pretty sure my body type is ectomorph, and my gym instructor advised that since I burn up calories so easily just doing nothing, that I should be eating way over my current ~2500 calories. Should I just be eating as much food as possible so long as I'm hitting the gym 4 times a week? Can I eat snack-type foods, like biscuits, snack bars, etc. in addition to my lean food meals to hit the extra calories?
Also, the gym instructor has me doing a split routine and for every exercise doing 3 sets of 10 reps. This guy seems particularly attuned as to what I want to achieve, so for the moment I'm taking his word for it, but should I be looking to decreasing the number of reps and increasing the number of sets? I realise this is the norm for muscle building.
Cheers in advance :)
It depends on your goals man. If ALL you care about is getting big, and you're an ectomorph, eat eat eat. However, if you care about your energy levels, your digestion system, your over HEALTH, skip crap like biscuits and snack bars and stick with natural whole foods. Optimally, the BEST thing you could do is EAT bunches of organic fruits, vegetables, eggs, meat, milk, and good fats. It totally depends on your dedication and goals though. Can you get bigger, and even stay lean, as an ectomorph by working out HARD and just focusing on protein and tons of calories? Yes. However, I would recommend, for obvious reasons, to care about your health along the way and not go overboard with the 'get bigger' attitude. I've read the ebook "Burn the fat Feed the muscle"... I've started eating lean meals with the right food about 4 times a day now (getting into the habit, eventually to increase to 6) and am going to the gym 4 days a week on a split routine.
Since I'm naturally quite skinny/athletic, have never put on weight, and want to bulk up... how much do you recommend I eat per day, calories wise? I'm pretty sure my body type is ectomorph, and my gym instructor advised that since I burn up calories so easily just doing nothing, that I should be eating way over my current ~2500 calories. Should I just be eating as much food as possible so long as I'm hitting the gym 4 times a week? Can I eat snack-type foods, like biscuits, snack bars, etc. in addition to my lean food meals to hit the extra calories?
Also, the gym instructor has me doing a split routine and for every exercise doing 3 sets of 10 reps. This guy seems particularly attuned as to what I want to achieve, so for the moment I'm taking his word for it, but should I be looking to decreasing the number of reps and increasing the number of sets? I realise this is the norm for muscle building.
Cheers in advance :)
There's NO magic pill on number of reps or amount of exercises. Its all about the SHOCK value man. Are those workouts shocking your body? ARe you leaving the gym wasted? If not, switch it up. The other day I did chest. You want to know what I did to MIX it up? 10 sets of dumb bell flat bench press and 10 sets of incline dumb bell bench press. I left the gym WASTED. The next day I was sore as hell. I shocked my body. That's what matters man.
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SamtheGladiator
Respected Member
Join Date: 01/27/2009 | Posts: 326
How should I prepare myself, in regards to lifting exercises, or even dieting, to help my body cope with such a different thing. I've never really been big on hiking, or even running, so I feel I am not adequately prepared for this right now. I was thinking about getting a personal trainer for a couple weeks, as I want to kick this thing in the ass when I get there. I also have to run a mile and a half when I get there, so any suggestions on how to get faster and more endurance would be nice (I hate running, but I know I gotta do it for this)
Thanks alot
I live in Utah man! Good luck bro.