Skinny Fat Hardgainer Needs HELP!!!!

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    Skinny Fat Hardgainer Needs HELP!!!!


    Hey guys so long story short, I've been lifting on and off for years and pretty much nothing is working for me. I'm 6' tall, currently weigh 165 lbs. and have 30% body fat. I used to weigh 130lbs, then lost my job, got depressed, started trying to bulk up and basically messed it up big time....Luckily, I finally found a great position that I start on Monday and can start getting it together again. So anyways, I'm not happy with the way I look at all and am not sure whether to cut, bulk or do a combo of the 2 first. My goal for this year is to be pretty happy with my body by the summer though I know I'm not going to look like superman or anything yet. I want to do this naturally so here is a list of my training and supplements. I'm still working on the diet because I heard skinny fat guys should eat fats instead of low glycemic carbs so I'm a little confused especially since I don't know whether to bulk or cut first.

    Current Supplements: (Let me know if I missed anything...For the record, I don't do well with stimulants which is ironic because I have ADHD. lol)

    Assault
    Recon
    Up Your Mass Weight Gainer
    Multi-Vitamin
    Omega 3 CLA

    Training was originally a 6 day split of 1-2 body parts per day, but I'm going to cut it down to 4 days a week in order to decrease cortisol production since I researched that skinny fat guys produce too much by training too often. Each session no more than about 1 hour. I am trying to do mostly compound exercises while still hitting each part of or close to each part of each muscle.

    Monday: Chest, Back and Shoulders

    Incline Chest
    Fly
    Dumbell Row
    Shrug
    Pullover
    Millitary Press
    Side Laterals
    Rear Rows

    Tuesday: Leegs, Tris, Bis

    Rear Squat
    Straight Leg Dead Lifts
    Front Squats
    Barbell Curls
    Incline supinated dumbell curls
    Close Grip Bench
    Skull Crushers
    Overhead Press

    Wed-Off

    Thurs: Chest, Back, Shoulders
    Flat Chest Press
    Barbell Row
    Front shoulder press
    side laterals
    rear rows
    pullover

    Fri: Legs, Tris, Bis

    Front Squats (May switch all squats to front and rear box squats as well)
    Rear Squats
    Dead Lift and shrug at top
    incline supinated curls
    barbell curls
    close grip bench
    skull crushers
    overhead press

    Sat: Off
    Sun: Off
    Please note that I do 3 sets of 12, 10, 8 reps each and that I work out at home with a smith machine and free weights. This is also not the order in which I train them all.

    Let me know what you all think. Thanks guys!!!
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    First off - well done on the job and well done getting it back together

    Start off really simple: I wouldn't think too much about bulk.vs.cut at this point. Starting at 30%bf I think you could probably recomp more easily than some of the leaner guys on here.

    Take a look at Stronglifts 5x5 or Starting Strength, one of the beginner workout programs.

    I am no expert but your program looks a bit too heavy total volume and also too many isolation exercises.

    Work on getting a big squat, big deadlift, big bench. Add in some rows, pullups and military presses.

    Cut out the weight gainer and other supplements. Spend your $$$ on good quality lean mean, complex carbs, olive oil, nuts etc.......

    Supplement with Creatine and a Multivit if you like - that that will probably help with a 5x5 program as it is good for short high intensity bursts.

    Do that for 12 weeks, tweaking your diet to suit you but trying to stick to whichever workout plan you choose.

    You should build a good solid base of strength to progress on, and will do wonders for your %bf too.

    Good luck, keep us updated on your progress
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    Quote Originally Posted by CrazyBassGuy View Post
    First off - well done on the job and well done getting it back together

    Start off really simple: I wouldn't think too much about bulk.vs.cut at this point. Starting at 30%bf I think you could probably recomp more easily than some of the leaner guys on here.

    Take a look at Stronglifts 5x5 or Starting Strength, one of the beginner workout programs.

    I am no expert but your program looks a bit too heavy total volume and also too many isolation exercises.

    Work on getting a big squat, big deadlift, big bench. Add in some rows, pullups and military presses.

    Cut out the weight gainer and other supplements. Spend your $$$ on good quality lean mean, complex carbs, olive oil, nuts etc.......

    Supplement with Creatine and a Multivit if you like - that that will probably help with a 5x5 program as it is good for short high intensity bursts.

    Do that for 12 weeks, tweaking your diet to suit you but trying to stick to whichever workout plan you choose.

    You should build a good solid base of strength to progress on, and will do wonders for your %bf too.

    Good luck, keep us updated on your progress
    This man speaks the truth! Very knowledgeable advice.
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    Thanks! Just got the power back from the storm which is why I haven't been on to respond.

    Recomp means Recomposition, right? lol So train at maintenance level for now?

    Took a look at it, but I work out at home and don't have a dip station and I'm unable to do bodyweight pull ups/ chin ups yet....So that leaves nothing for bis, tris, or middle and rear shoulders....Also is it ok to switch deadlifts for straight leg deads so the hams get built up too? I'm thinking about throwing in some front squats also...

    I have some other questions, but I'm shot from my new job. lol Let's start with that. Let me know what you think. Thanks!
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    Really depends on what is the idea of the body you want
    With 30%BF i'd for sure start to cut, go for 3 days heavy wo
    and 3 days high reps and lighter weight, 1 day cardio (you can rest
    but I'd do even a lil bit of cardio, same goes for the 3 heavy days)
    Plan a cal deficit diet and start from there.
    If instead you wanna get bigger, then recomp
    70% of the results you're gonna get will come from a good diet one way or the other
    As for the exercises, do them all, deadlifts and front squats should always be
    in any wo program imho, and for the stiff leg dead, I love that exercise
    don't switch one for the other, add
    ..:: ENHANCED BODY FORMULATIONS ::..
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    For middle and rear shoulders, barbell military press / Overhead Press
    For Tri's close grip bench press / pushups / bench dips (also will get worked doing overhead presses)
    For pullups - try getting some bands for assistance - not tried it personally but sounds like a good idea.
    Barbell Rows can be substituted in to work read shoulders, lats and biceps.
    Don't take the deadlift out - if you wanna do stiff leg deadlifts as well you can
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    I'd recommend Starting Strength program as well, has worked great for me. I've also tried Strong Lifts and lost some, I think it may have been to much for me. You'll think the program looks strange because you'll be doing Squats every workout but it works for gaining mass, I've gone up 15 lbs in about 3 months on it and haven't gone up in body fat.
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    what is your diet going to look like when you start this program?
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    I have no idea...I appreciate all of the advice, but you basically all told me something different so now I'm confused beyond words. lol ...My ultimate end result goal at the end of x amount of years would be to eventually end up looking simillar to AutoKal47.....
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    No worries, for every man there is a workout!

    Pick one, do it for 8-12 weeks - re-evaluate.

    Lather, rinse, repeat

    Good luck man
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    Quote Originally Posted by TrumpetLegend View Post
    I have no idea...I appreciate all of the advice, but you basically all told me something different so now I'm confused beyond words. lol ...My ultimate end result goal at the end of x amount of years would be to eventually end up looking simillar to AutoKal47.....
    your diet is going to play a bigger role in you achieving your goals then your workouts. Plan a diet, post it on here and we can critique it.
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    Nice advice
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    Thanks guys, I really appreciate all the advice...I want to cut some cards out for now and train at maintenance or slightly below so how is something like this for diet:

    8- 3 eggs, oatmeal, OJ
    10-Lean ground meat 2 tablespoons natty pb and possibly 1 glass whole milk
    12-Chicken 2 tablespoons natty pb and possibly 1 glass milk
    2-Pre-Workout 2 scoops Up Your Mass (With either milk or water)
    4 Post Workout 2 scoops Up Your Mass (With either milk or water)
    6 lean ground meat 2 tablespoons natty pb and possibly 1 glass milk May switch this one out for 2 slices wheat bread and 2 tbsp natty pb

    The order is wrong, but I have to get up early for work so you get the idea and Multi in the morning and I have my Assalt pre workout and Recon afterwards. I may eventually throw in some more CLA and was looking in to 7-Keto to help with Recomp-what do you think?

    Training: Monday/Thursday-

    4x6reps of Rear and Front Squat, Dead lift with shrug at top, flat bench, rear barbell rows, flys, pull overs (May add in military front shoulder press on smith and stiff legged deadlift too (Have to see how the timing works out)

    Tuesday/ Friday-

    4x6reps of side shoulder laterals, rear shoulder rows or flys, barbel curls, supinated incline dumbell curls, close grip bench, skull crushers, overhead 2 handed dumbell extensions, ham curls (And will add in military press for shoulders and stiff dead if not enough time on Monday/Thurs

    Wed and or sat will be calves, forearms, and abs

    3x20r standing and seated calf raises
    1x 100r front and rear forearms curls and may add in 3x12 r of hammer curls or something like that
    abs 3x20r rear leg raises, decline sit ups, v ups, crunches and side oblique twists or wood chops.

    The order and stuff on all this is wrong, but I'm shot...What do you guys think so far? I'll add anything I missed and clarify etc...tomorrow....
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    Quote Originally Posted by TrumpetLegend View Post
    Thanks guys, I really appreciate all the advice...I want to cut some cards out for now and train at maintenance or slightly below so how is something like this for diet:

    8- 3 eggs, oatmeal, OJ
    10-Lean ground meat 2 tablespoons natty pb and possibly 1 glass whole milk
    12-Chicken 2 tablespoons natty pb and possibly 1 glass milk
    2-Pre-Workout 2 scoops Up Your Mass (With either milk or water)
    4 Post Workout 2 scoops Up Your Mass (With either milk or water)
    6 lean ground meat 2 tablespoons natty pb and possibly 1 glass milk May switch this one out for 2 slices wheat bread and 2 tbsp natty pb

    The order is wrong, but I have to get up early for work so you get the idea and Multi in the morning and I have my Assalt pre workout and Recon afterwards. I may eventually throw in some more CLA and was looking in to 7-Keto to help with Recomp-what do you think?

    Training: Monday/Thursday-

    4x6reps of Rear and Front Squat, Dead lift with shrug at top, flat bench, rear barbell rows, flys, pull overs (May add in military front shoulder press on smith and stiff legged deadlift too (Have to see how the timing works out)

    Tuesday/ Friday-

    4x6reps of side shoulder laterals, rear shoulder rows or flys, barbel curls, supinated incline dumbell curls, close grip bench, skull crushers, overhead 2 handed dumbell extensions, ham curls (And will add in military press for shoulders and stiff dead if not enough time on Monday/Thurs

    Wed and or sat will be calves, forearms, and abs

    3x20r standing and seated calf raises
    1x 100r front and rear forearms curls and may add in 3x12 r of hammer curls or something like that
    abs 3x20r rear leg raises, decline sit ups, v ups, crunches and side oblique twists or wood chops.

    The order and stuff on all this is wrong, but I'm shot...What do you guys think so far? I'll add anything I missed and clarify etc...tomorrow....
    Shoot for these macros: This will put you right at maintenance for the most part and will help you recomp. Since you havent been lifting seriously in awhile you should easily be able to gain muscle and lose fat following this plan.

    Lifting Day: 260 protein, 260 carbs, 80 fat = 2800 cals

    Off Day: 225 protein, 180 carbs, 75 fat = 2300 cals

    Your current macros are 224 protein, 217 carbs, and 112 fat = 2772 cals, which is in the range you need to be getting for a workout day, so you could follow this if you want, but i feel that your fat is a little too high. Try taking out a serving of peanut butter and all the whole milk and replacing the peanut butter with lean meat and the whole milk with skim milk or 1%. Also add 2-3 veggies in your diet.
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    How can you assure those macros are right?

    Carbs seem a bit high on off day?... No?
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    Quote Originally Posted by AaronJP1 View Post
    How can you assure those macros are right?

    Carbs seem a bit high on off day?... No?
    i gave him the benefit of the doubt that hes consuming 8oz of lean meat at each meal. no i cannot assure they are exact but they are ball park. the macros i posted would work well for someone wanting to recomp. At his height and weight, 6 feet 164 pounds he could stand the additional carbs on off days. 180 carbs on off days isnt really that much. If he wanted to drop to 100 carbs and up fat from 75 to 110 that would work fine as well, whatever is more convenient.

    I take in 200-220 carbs on an off day to eat at maintenance and dont gain any fat. When i cut though carbs are closer to 100 on an off day, although i cut slowly, never more than a half pound a week.
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    Quote Originally Posted by darsh89

    i gave him the benefit of the doubt that hes consuming 8oz of lean meat at each meal. no i cannot assure they are exact but they are ball park. the macros i posted would work well for someone wanting to recomp. At his height and weight, 6 feet 164 pounds he could stand the additional carbs on off days. 180 carbs on off days isnt really that much. If he wanted to drop to 100 carbs and up fat from 75 to 110 that would work fine as well, whatever is more convenient.

    I take in 200-220 carbs on an off day to eat at maintenance and dont gain any fat. When i cut though carbs are closer to 100 on an off day, although i cut slowly, never more than a half pound a week.
    hhhmmm...
    Might ask you for some advice on recomp...
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    i would focus on dropping some BF first, than building some muscle.

    I would do a 10min cardio warm up, lift for 25min, and finish with 25-40min of cardio 4-6x a wk. Once your down to 18-19% BF than start trying to build a bit of muscle.
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    Quote Originally Posted by AaronJP1 View Post
    hhhmmm...
    Might ask you for some advice on recomp...
    feel free to pm me id be glad to try and help
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    Quote Originally Posted by darsh89

    feel free to pm me id be glad to try and help
    Ok...
    We will talk soon
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    You have recieved a lot of attention on this thread and plenty of advice but I think people have failed to address some key points your post raises!

    Firstly you are too heavy at the moment and this really can't be justified at all. People should prioritise maintaining low body fat over gaining weight always for several reasons including better appearance, better health, enhanced performance, ect. At 30% body fat objectively speaking you are above the threshold for obese for a man I am reluctant to say.

    As a rule that people should always keep in mind you should cut before you bulk. A cut ends at 8% body fat unless your goal is lower. You should lose weight at a minimum of a pound a week and not be afraid to increase this to 2 pounds or even 3 if you have a lot of weight to lose.

    A bulk should begin at 8% body fat and should not exceed 15% body fat. Additionally you should not gain more than 1 pound a week.

    Secondly you should be more concerned about your diet at this stage than your training regimen. Training depends wholly on a persons goals but virtually any resistence training regimen that is taken to muscle failure is effective. Diet on the other hand is not effective unless a person can consistently maintain a significant calorie deficit.

    I would personally recommend intermittent fasting for weight loss but if you prefer the diet path you should aim for 1200 calories spread over 3 meals with ~100 g of protein. Macronutrient ratios are not critical rather choose foods that are high in fibre because this helps you feel fuller while consuming such low calories.

    Many people will be tempted to critique my advice of only 1200 calories but you have a lot of weight to lose and should aim for losing at a rate of at least 2 pounds a week. So long as you maintain your weight training you shouldn't be concerned about muscle loss.

    Thirdly I don't think you need to take so many supplements. How do you know they are working? Are they worth the money you are spending? Could you tell if they actually decreased your health and performance rather than increasing it as they are marketed. If you look for independent research and the professional opinion of peak sports bodies you will find most supplements are not effective or recommended. Recent research has even found people who take multivitamins live shorter lives than people who don't; albeit only by a small margin.
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    Yeah, basically you're telling him to focus on losing weight then build muscle?
    If he is going to spend time doing a diet like that and focusing that hard, it might be better for him to recomp.
    When they are saying recomp they mean burning fat gaining muscle which would be harder yes, but not much different than him trying to lose the weight.
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    I'm thinking about looking in to some designer steroids just for a month to get a quick head start. Nothing is working, I'm not happy at all and now all the guys at work are using them and getting huge. fml!!!
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    Quote Originally Posted by TrumpetLegend View Post
    I'm thinking about looking in to some designer steroids just for a month to get a quick head start. Nothing is working, I'm not happy at all and now all the guys at work are using them and getting huge. fml!!!
    thats retarded
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    Rethink basically said what I was going to suggest, and did so more eloquently than I could have attempted. I am behind IF and the belief that fat should be lost before gaining mass. The best part is that the OP is young. Better to do this now and get rid of the fat, while still having some productive, natural muscle-building years left. Once at the desired fat percentage, make use of a neat calculator such as 1percentedge.com/ifcalc/ to provide guidance on a nice leangains style bulk.
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    I did some research in to the steroids and to be honest, I don't think that's going to be for me, but something is definitely holding me back and I'm thinking it might be the cortisol. What do you guys think of me trying EndoAmp Max?!?
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    I'm sticking with the re-comp idea. I'm not obese or anywhere near it and what your saying is absolutely insane rethink.
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    Quote Originally Posted by TrumpetLegend View Post
    I'm sticking with the re-comp idea. I'm not obese or anywhere near it and what your saying is absolutely insane rethink.
    Just as long as you know that recomp = high possibility of training for 3-4 months with little or no results. Only experienced/determined/careful/brandspanking new trainers can pull a solid recomp off. Most people cant find that right 'point' where they can gain muscle plus burn fat, and usually end up doing a little of everything and not changing much.

    I think you should aim for a cut but cycle up your calories on training days to at maintenance or a tiny bit above, and a 6-800 calorie deficit on non training days. That way your still cutting, and you'll drop fat, but you'll have enough calories on training days to hold/build a little muslce if your lucky.

    Steroids = easy way out unless you've maxxed your natural potential.
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    do you actually know for a fact that ur 30% bodyfat? it seems almost impossible that ur 6'0 and 165 and have worked out but are 30% bf yet still skinny. i mean most people that are 30% body fat are noticeable overweight
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    Quote Originally Posted by TrumpetLegend View Post
    I did some research in to the steroids and to be honest, I don't think that's going to be for me, but something is definitely holding me back and I'm thinking it might be the cortisol. What do you guys think of me trying EndoAmp Max?!?
    The factors "holding you back" could be infinite, too many variables,
    if you're going to give a shot to every product on the market simply guessing
    from the labels and the write ups you'll most likely end up spending a great
    deal of money getting very lil results.

    A well planned diet, willpower to stick to it and ass-busting training will be responsible for
    90% of your results, especially considering you're not and won't use PHs, AAS and such (good choice btw,
    you'd need a lot more knowledge and experience to safely use those) there are no shortcuts, period.

    A good diet will give you 90% of what you need to recomp and carry on a great training,
    then there are some nutrients, ingredients that have poor bioavailability in nature or simply
    bb benefits from higher doses which would be hard to get with food etc.. or simply you need
    to supplement on some when you're dieting.
    The basics, fish oil, multivitamin, bcaa, vitamins D3 and C, etc.. You can get great info on
    the basic sups on this 3d

    As for the diet, that's gonna be tricky, don't think "skynny fat have to eat this and that",
    plan a diet and make sure you nail the macros based on your weight, goal and training,
    make sure your food choices are on point (plenty of info in here, but really, there's not much
    of a choice if you want to eat clean.. so it's fairly easy) and then adjust it with experience.
    Some people are carb sensitive, some other bodies can handles them better etc..
    you'll need to try.
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    OK thanks. I'm going to buy some E-bol tomorrow. I heard that it can correct whatever is holding you back and help you to grow. Not a miracle worker, but if there is something holding me back, this could help me gain like 4lbs of muscle a month which would be like a miracle for me! What do you guys think?
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    Quote Originally Posted by TrumpetLegend View Post
    OK thanks. I'm going to buy some E-bol tomorrow. I heard that it can correct whatever is holding you back and help you to grow. Not a miracle worker, but if there is something holding me back, this could help me gain like 4lbs of muscle a month which would be like a miracle for me! What do you guys think?
    symptom of ****arounditis: You talk about supplements more than squats.

    Dude if your conviced some physiological anamoly is holding you back, go get some bloods done by the doc and check it out. Thats the responsible thing to do.
    Seems more like your just wanting quick/fast results and are unwilling/unable to entertain that this is a slow process and that your diet/training is lacking. Sure go ahead and jump on as many supps/roids as you want. You'll def get results, whether you keep them is another matter.
    good luck to you
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    Quote Originally Posted by quigley

    symptom of ****arounditis: You talk about supplements more than squats.

    Dude if your conviced some physiological anamoly is holding you back, go get some bloods done by the doc and check it out. Thats the responsible thing to do.
    Seems more like your just wanting quick/fast results and are unwilling/unable to entertain that this is a slow process and that your diet/training is lacking. Sure go ahead and jump on as many supps/roids as you want. You'll def get results, whether you keep them is another matter.
    good luck to you
    lol @ talking about sups more than squats...
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    Quote Originally Posted by TrumpetLegend View Post
    OK thanks. I'm going to buy some E-bol tomorrow. I heard that it can correct whatever is holding you back and help you to grow. Not a miracle worker, but if there is something holding me back, this could help me gain like 4lbs of muscle a month which would be like a miracle for me! What do you guys think?
    lol
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    Quote Originally Posted by darsh89 View Post
    do you actually know for a fact that ur 30% bodyfat? it seems almost impossible that ur 6'0 and 165 and have worked out but are 30% bf yet still skinny. i mean most people that are 30% body fat are noticeable overweight
    I thought the same thing as darsh. 30% bf 165 6 ft Your completly out of shape , I think what holding you back is Not actually doing the workouts you list. What about cardio? I woulld actually workout hard for 8-9 months get into a good diet and then consider some steroids. Also see a Dr. get some bloods
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    1st of all: I'm not taking steroids and I don't want to either

    2nd of all: I'm definitely not completely out of shape

    3rd of all: Are you all going to bust my balls and make fun of me or are you actually going to help me?

    4th: I work out 6 days per week for 1 hour and not only do I squat, but I do my entire legs twice per week which should increase test, gh etc which consists of front and rear squats, leg press, stiff deads and more

    5th: My goal to gain 1 pound of muscle per week is completely in reason and it most definitely does not seem like some insanely crazy goal that is unattainable so how could you even say that I want to get this fast?
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    Quote Originally Posted by TrumpetLegend
    1st of all: I'm not taking steroids and I don't want to either

    2nd of all: I'm definitely not completely out of shape

    3rd of all: Are you all going to bust my balls and make fun of me or are you actually going to help me?

    4th: I work out 6 days per week for 1 hour and not only do I squat, but I do my entire legs twice per week which should increase test, gh etc which consists of front and rear squats, leg press, stiff deads and more

    5th: My goal to gain 1 pound of muscle per week is completely in reason and it most definitely does not seem like some insanely crazy goal that is unattainable so how could you even say that I want to get this fast?
    Ok....
    Let's start this over.
    You want advice?
    Ask us detailed mature questions/statements and we will do the same in regards to advice...
    Fair enough.
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    how do you know your 30% bodyfat? Have you actually had it measured? What way did you have it measured?
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    Quote Originally Posted by TrumpetLegend View Post
    1st of all: I'm not taking steroids and I don't want to either

    2nd of all: I'm definitely not completely out of shape

    3rd of all: Are you all going to bust my balls and make fun of me or are you actually going to help me?

    4th: I work out 6 days per week for 1 hour and not only do I squat, but I do my entire legs twice per week which should increase test, gh etc which consists of front and rear squats, leg press, stiff deads and more

    5th: My goal to gain 1 pound of muscle per week is completely in reason and it most definitely does not seem like some insanely crazy goal that is unattainable so how could you even say that I want to get this fast?
    1. Good, don't take steroids.
    2. Good, glad you aren't out of shape. I highly doubt you're 30% bodyfat. If you are, for health reasons, it's most important to lower your bodyfat. It's nothing to be ashamed of or upset about, you just need to trim down. I think what forum member "rethink" said is pretty much what I would say. I came up with approximately 1,600 calories, 165 grams protein, 36g fat, and ~165g Carbohydrates. My theory for you losing weight is simple; if you're ABOVE 15% bodyfat, you will proportionally gain more fat than muscle if you're attempting to "gain muscle". At a lower bodyfat percentage, you'll have more lean bodyweight to distribute nutrients to, verses fat cells. Additionally, you improve insulin sensitivity while dieting/fasting, which is something (poor insulin sensitivity) that skinny-fat hardgainers almost unequivocally have in common.
    3. I don't really see anyone busting your balls, and to further reenforce this, I'm trying to help.
    4. I think a basic 3 day split, full body or half-body, such as M- upper, W- lower, F- Upper, M- lower, W- upper, F- lower is ideal. This can further improve insulin sensitivity by activating more muscle-glut-4 receptors, and has an added effect of improving nutrient utilization by lean mass. This is ideal at this point, I think. Stick to compound lifts, and if you need help, we're mostly helpful around here.
    5. 1 pound of lean mass per week is lofty. Even if you ARE capable of gaining 1 full pound of muscle per week (you aren't) you're at an even greater disadvantage because you're above 15% bodyfat.
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    Quote Originally Posted by cjszip View Post
    1. Good, don't take steroids.
    2. Good, glad you aren't out of shape. I highly doubt you're 30% bodyfat. If you are, for health reasons, it's most important to lower your bodyfat. It's nothing to be ashamed of or upset about, you just need to trim down. I think what forum member "rethink" said is pretty much what I would say. I came up with approximately 1,600 calories, 165 grams protein, 36g fat, and ~165g Carbohydrates. My theory for you losing weight is simple; if you're ABOVE 15% bodyfat, you will proportionally gain more fat than muscle if you're attempting to "gain muscle". At a lower bodyfat percentage, you'll have more lean bodyweight to distribute nutrients to, verses fat cells. Additionally, you improve insulin sensitivity while dieting/fasting, which is something (poor insulin sensitivity) that skinny-fat hardgainers almost unequivocally have in common.
    3. I don't really see anyone busting your balls, and to further reenforce this, I'm trying to help.
    4. I think a basic 3 day split, full body or half-body, such as M- upper, W- lower, F- Upper, M- lower, W- upper, F- lower is ideal. This can further improve insulin sensitivity by activating more muscle-glut-4 receptors, and has an added effect of improving nutrient utilization by lean mass. This is ideal at this point, I think. Stick to compound lifts, and if you need help, we're mostly helpful around here.
    5. 1 pound of lean mass per week is lofty. Even if you ARE capable of gaining 1 full pound of muscle per week (you aren't) you're at an even greater disadvantage because you're above 15% bodyfat.
    well said
  

  
 

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