Thread: One month to go from skinny to sexy? Possible? o.O? Need advice.

train 3 days a week and eat more . . . ease up on the jerking off too


. . but the answer to the original question is not a fucking chance

How long have you been training?

How good is your squat form?

I would reccomend the 20 rep squat program, but only if you've got a good base of a year or two training, and your squat form is pretty much perfect.

Other than that, the poster above me gave solid piece of advice:

Train no more than 3 days a week, and eat more. Train as hard as you can, and eat as much and as clean as you can, and in four weeks you'll see what you'll see.

Focus on big movements to get the most out of your time in the gym. Three sessions along the lines of:


1 - Squats, Leg Press, Lunges, Leg Curls.

2 - Flat Bench, Incline Bench, Military Press, Tricep Extensions.

3 - Deadlifts, Pullups, Dumbell Rows, Curls.


First exercise 5x5, second 4x8, third 3x12, fourth 2x15. Train hard on those three sessions, and i mean REALLY hard, rest a lot, eat a lot of GOOD wholesome food, and see what happens.

Hey Gazhole. About to hit the sack, its 4am, but I wanted to reply to you before I went out.

Yeah, I have really good form. A good buddy of mine is a strength coach at UT. I trained with him during the winter break on my form. I almost touch the ground with squats (usually a little below 90deg with good posture), never over-weight my self, use a belt, etc.

Here's my workout. I follow it to the dot (Except the Dips):
Monday: Squats 4x10, RDL 4x10, Step Ups 3x10, Leg Extensions 3x10, Leg Curls 3x10, Calf Raises 3x20, Hyperextensions 3x15
Tuesday: Bench 4x10, Incline 4x10, Dips 3x10 (Cant really do dips. Usually skip these), Hammer Curls 4x10, Barbell Curls 3x10, Preacher Curls 3x10
Thursday: Pullups 3x10, Dumbbell Rows, 3x10, Pullovers 3x10, Lateral Raises 3x10, Shrugs 3x20, Calf Raises 3x20, Hyperextensions 3x15
Friday:Close Grip Bench 4x10, Millitary Press 4x10, Crushers, 3x10, Lateral Raises 3x10, Pushdowns 3x10, Dumbbell Curls 3x10, Reverse Curls 3x10

Would you suggest anything different workout wise for me, or does that look okay? Like I said I have almost no chest, and can't do dips. Those are the two things that bother me the most when lifting.

And I know I can't be a poster boy, but just wanted to see what i can do different to see more of a visible change.

I also have no clue what to eat besides protein. I usually wake up at 9, school, lunch at 12 (only chic-fila-a 12 pack of nuggetts usually), then a random dinner at 9.

Thanks a lot, looking forward to hearing back.

Scrap your training program and do what Gaz has outlined for you.

Your diet is no where near what it needs to be either.
Sign up on Fitday.com track your calorie intake and eat more until you've added 500 calories to it. If you still don't gain weight, keep adding calories.

Check the link on getting started in my signature for more basic stuff on diet.

+1 to what Rahaas said. Your program is too much, and your diet is atrocious!

By good wholesome food i mean eat a balanced diet and meet some general nutrition recommendations (lots of fibre, 5 portions fruit and veg a day, minimise saturated fat etc etc etc). Look up the eatwell plate, you need to be eating every major food group.

Read this thread:

*** READ ME FIRST - Homework #1 for Newbies ***

The stuff in there about diet is spot on and easy to understand.

Eat a lot of pasta.

Originally Posted by Doublebase

Eat a lot of pasta.

Oatmeal, sweet potatoes and whole wheat bread are also great complex carb sources.

Drinking a lot of milk helps too. Extra protein, calcium for the bones, little bit of carbs, it's the shiz.

What the guys have said above is right on the money bud. Your routine and your diet need a lot of work.

Make sure you're upping weight if you want to gain mass (More weight, less reps 5-8 reps is the sweet spot) and that you are eating plenty but eating CLEAN.

Make sure you work out at maximum intensity when you're in the gym. This means if you don't feel like you're going to pass out/ throw up at least once every workout you aren't lifting hard enough.

Gaz has given you a good starting point. I'd listen to him.

Do the workout Gaz outlined, make sure to follow the rep range he said too, you were doing too high of reps before. Make sure you are eating well and eating alot, you need to be at a solid +500 or so caloric surplus. I think that you could definitely see some improvements in one months time if you are very strict on your diet and do the workout Gaz outlined. Don't do any cardio either if you are trying to gain mass, which I assume you are...

Oh and make sure you are doing heavy enough weight now that you are doing lower reps, on a bench press where you are doing a set of five reps you ideally shouldn't be able to get a sixth rep in.

Originally Posted by Lamperouge

Okay, we'll I wouldn't call myself skin and bone skinny, but I guess I'm 'average'. I'm 125lbs, 6ft

You certainly are not average. Obviously, your biggest problem is your diet, not your training program. Try the diet and nutrition forum for help planning out your diet. As far as training goes, I think a basic full body routine twice a week, mainly consisting of bodyweight exercises would do the trick. Regaurdless if you chose the full body routine or the one outlined by Gaz, at your current weight if you get your diet right you're gonna see gains. As far as looking muscular in a month for some chick, not gonna happen. If I was you, i'd worry about getting healthy not about getting buff.

Thanks guys. I appreciate all the help. I'll look at that link when I get back from work so I dont get in trouble. I know my eating sucks. It just doesnt seem I have an appetite any more after having weird school schedules for so long. Time for a change.

And thanks a lot gaz for the quick workout suggestion. This workout was given to me by the strength coach at UT, but I'm sure he just did it quickly and probably aimed at different people. I'll do what you suggested, so many people agreed with you!

Just curious though. What was wrong with my current workout. Too much is a bad thing?

ps: Yea, haha, I was doing cardio. I like running, so usually ran about 6 miles once a week to keep at it. That's definitely stopping.

There were arguably too many exercise per workout and too many reps.

why in the hell would you stop running??? unless your going to make a living at bodybuilding, i would worry about being overall fit before i gave up running..
you wanna get fit right?? fitness = more than looking buffed. run, lift, cycle, powerlift.. get helthy.what are you going to do when your gal says lets go out and run 6 miles? she'll find another guy that can keep up.
6 miles = 600 calories.. not a lot at all.
why not train to get buffed like you want, and keep up your running??

I'm thinking at 125lb and 6 ft you need to eat whatever you like and lots of it.

Originally Posted by Lamperouge

Just curious though. What was wrong with my current workout. Too much is a bad thing?

At 125lbs, anything above 5"7 is really not average.

Think of your workout more like a sprint than a marathon. Quick, intense, heavy.

Originally Posted by Lamperouge

Just curious though. What was wrong with my current workout. Too much is a bad thing?

That routine looks more like an over fitness routine geared for an athlete.
Bottom line is it doesn't fit your goals. More isn't always better.

Shots of EVOO.

Originally Posted by Doublebase

Shots of EVOO.

i remember putting too much of that in one of my shakes.

i threw up 2 hours later with my mouth, throat and lips just cover in the shit

but yea evoo is the shit for calories

Originally Posted by Doublebase

Eat a lot of pasta.

what he said

Looks to me like you have too much volume in your workout. I don't see how you can do that many exercises and sets and give it your all on each set. Looks like it would be necessary to pace yourself to make it the end. I also think that you are doing too much arm work. The arm muscles are relatively small compared to back, chest and legs but you are working them as if they are a major muscle group. On Tuesday you do two chest exercises (you admit that you skip the dips) followed by three biceps exercises, no wonder your chest is lagging. It doesn't matter how much you exercise the arms, they will not grow until your back and chest start growing.
Gaz's workout is ideal and the whole body routine recommended by PushAndPull will get you growing too.

You're a newbie. Just do basic compound movements, eat like a horse and you will see massive improvement.

If you're dedicated, I think you will see significant improvement in a month. You're currently a newbie and very underweight. Considering you're going on spring break, I'm also assuming you're a teenager.

Teen hormones + newbie + underweight. If that's not a potential recipe for massive changes in a short period of time, I don't know what is.

Is the chick into you? dont try to hard for her attention, they can smell it. Girls like buff dudes, but it isnt gona happen overnight. sure she'll apreciate it, but you not being buff isnt gona kill your chances or anything. Just be yourself dude, and dont let yourself get nervous,forget all that stuff inside of you that makes you 2nd guess yourself, it might be in the back of your head, but ignore it like a pebble in your shoe. And if you dont have good posture work on that, girls look at it, for real.

Assuming you do everything just right, work hard, and don't have the genetics of an inbred dwarf with muscular dystrophy, you still don't have a chance in Hell. You might get to like 127 pounds by then. Sorry to say, but muscle takes a long time to build. Yes, you see more progress in the beginning, and gaining something like 20 pounds or so in the first year is quite doable. After that, you are looking at more like 10 pounds a year, or less, even if everything is ideal.

I've gained 25 pounds in the last four months (not all muscle but definitely not all fat, see profile pictures).... So its not as impossible as people want to make it out to be, with that said you wont see some magical transformation in one month either.

Originally Posted by Vance

Drinking a lot of milk helps too. Extra protein, calcium for the bones, little bit of carbs, it's the shiz.

What the guys have said above is right on the money bud. Your routine and your diet need a lot of work.

Make sure you're upping weight if you want to gain mass (More weight, less reps 5-8 reps is the sweet spot) and that you are eating plenty but eating CLEAN.

Make sure you work out at maximum intensity when you're in the gym. This means if you don't feel like you're going to pass out/ throw up at least once every workout you aren't lifting hard enough.

Gaz has given you a good starting point. I'd listen to him.

good stuff.., but she already likes you for you..stay yourself. unless you do it for yourself..what the fuck has she done for you lately ?

Originally Posted by Lamperouge

Okay, we'll I wouldn't call myself skin and bone skinny... I'm 125lbs, 6ft....

I would. The left side of my body weighs 125.

You need to eat clean and often. Like Gaz outlined...Lean and Green (lean protein sources and green leafy veggies) ...and maybe not so much on the pasta and other cheap carbs, unless the timing is right in conjunction with your w/o's. Even then I'd opt for slow burners. The main thing is to develop a diet that you can live with, WITHIN THE GUIDELINES, of what is considered "clean". If you get into that over-the-top suppliment game....drinking EVOO, snorting Flax Seeds, Blended Rocky shakes with raw eggs, all that crazy stuff..... you'll lose interest quickly.

I have been tracking my gains for about 15 years and 5 pounds of muscle in a year is about average for me.

Originally Posted by CowPimp

Assuming you do everything just right, work hard, and don't have the genetics of an inbred dwarf with muscular dystrophy, you still don't have a chance in Hell. You might get to like 127 pounds by then. Sorry to say, but muscle takes a long time to build. Yes, you see more progress in the beginning, and gaining something like 20 pounds or so in the first year is quite doable. After that, you are looking at more like 10 pounds a year, or less, even if everything is ideal.

Just from personal experience, I have to disagree. I did a massive one month bulk last year. I made sure to consistently overload myself, ate like a horse, and rested a lot.

I gained 29lbs or so (165lbs or so to about 194lbs). Of course not all of it was muscle, but after cutting off the excess fat I ended up being about 10-12lbs LBM heavier. That's in a month. Average about 2.5lbs per week LBM gained. Of course some of the weight was likely glycogen (I favor low carb diets for cutting), and some was water.

The key was that I was coming off of a very long cut and had never bulked before, ever. My body just put on weight like crazy in addition to strength just skyrocketing (+60lbs on squat, +50lbs per DB on DB bench, etc..).

Again I think that under normal circumstances, those kind of results are impossible. I highly doubt I will ever replicate it again on subsequent bulks. That said, I think the OP is in an even better position than I was to put on weight in a very short period of time.