Post your pic vs. Testicular atrophy!!!

bahahaha, wow, i can't believe i'm posting on here.

i'm 5'11 120lbs and never worked out a day in my life bahahaha, besides gym class but there's no more of that when you graduate high school /: and lately i've been getting completely disgusted with how scrawny i look....i'm not looking to look like a body builder but i'd definitely like to get muscle definition.

i'll post pictures later but i pretty much look like someone who's anorexic although i definitely am not. well....most people would call me anorexic cause i barely eat...but i never really have an appetite really unless i smoke (weed) and even then the most i'll eat is like 2 times a day and since my stomach is so small i get full quick.

so i'm coming to here for help. i want to get an all over body workout but to be completely honest, and i know this sounds fucking retarded, i have no idea how to work out the right way.

if someone could help me out and maybe make up a beginners work out plan/diet plan it would be very much appreciated.
 
go to bodybuilding.com and research...it takes a lot of homework to find a plan that works for you
 
rollin_stoned - Concerning the eating, it is possible to take a decent amount of (good) calories and grams of protein in through drinking it. Just as an example, I drink a half a gallon of (nonfat) milk throughout the course of each day, and this gives me an extra 840 calories and 64g of protein. And it's really not that hard. Couple that with two protein shakes per day, and you're up around 1500 calories and well over 100g protein. Then even if you can eat 3 moderate meals, you can get to over 2500 calories and 150g protein. Now 2500/150 is not necessarily a lot for some people on this forum, but I guarantee you that this is probably much more than you are taking in now. And as your body grows, it will adapt and want more food.

Underlying point is, though, you're not going to grow unless you eat more calories than you burn. You have to figure out some way to get them into your system. Again, I'd look at liquid options, becuase I too struggle to meet my numbers unless I drink a portion of them. Working out is rewarding, surely, but it's not easy. And may/will require you to do things that aren't comfortable or fun.

As for a workout, I mean like PAR said, you have to research a lot and see what works best for you. Put any 5 big guys in a room and ask them about workout philosophy, and it's guaranteed to turn into a huge argument. Nobody can give you a perfect answer. Only that working out is better than not working out, and patience and consistency are keys.

Glad you're deciding to make a change, though!
 
well when i say 'plan' i mean like taking breaks between different muscles....i've always heard you work on a certain area one day than the next take a break and work on something else than go back to the other area....or does that still apply to a "workout philosophy"

bahahaha, i think the thing i'm going to struggle with the most is my extremely low self-esteem because i know as soon as i step in that gym i'm going to get SOOOOOOOOOOO self-conscious about what the other people in there are thinking when they see my scrawny ass barely lifting anything xD

i know i know, dont let it get to you, but thats something that i never learned....but i'm going to push myself to go that gym and just not give a fuck and maybe with an improved body i'll get more self-esteem.
 
You will definately get a self-esteem boost, probably around the 2 weeks mark even. When you first start lifting, your numbers go up fast, and you'll love this mentally. Don't worry about being a beginner. Every big guy, at some point, was in your shoes. Only ignorant people will pretend not to know that, and just ignore them!

You basically want what is called a "split," which is where you work different bodyparts on different days. An example would be:

M: Chest/triceps
T: Legs/abs
W: off
R: Back/biceps
F: Shoulders/traps/forearms
S: off
S: off

In general, this is pretty relaxed, and some people try and hit every bodypart twice a week and/or workout 5 or 6 days, not 4. But you get what I am saying. In general, you want to give any particular muscle 72 hours to recover from the last time working it.
 
bahaha tbh, that actually sounds like a perfect workout plan to me xD as sad as that is....also, again, don't know if this would fall under the whole philosophy thing, but how many hours, minimum, should i work out a day?
 
If I were you (rollin stoned), I would just focus on a lower body/upper body split incorporating exercises like the bench press, deadlift, adn squat to track your progress...Maybe do something like this

monday-upper body

tuesday-off

wed-lower body

thurs-off

friday-upper body

Check out the exercise section on bodybuilding.com to pick out exercises that WORK FOR YOU!!! Don't watch the big guys in the gym and try to mimic their routines because that is what works for their body type, goals, nutrition, etc...

Invest in whey protein, carbohydrate powder, and creatine monohydrate powder...drink 1 gallon of water a day and a lot of milk like redleader stated...

Don't be shy going into the gym..I was 160lbs when i entered one over 2 years ago and only knew how to do dumbell curls...now people, ask me for advice...
 
self-conscious about what the other people in there are thinking when they see my scrawny ass barely lifting anything xD
Click to expand...

I am sure you could at least curl the 20 pounders! At my school's gym there is a little asian guy (not even 5 feet tall; probably 4'10"), who must weigh 105 pounds. He curls the 10 pound weights, and does shrugs with the 15 pounders, but he is ripped as hell and has good vascularity...

Still, he's bigger than this guy:

TinyDumbsBAR1202_468x679.jpg
 
Age:20
Original weight : 196lbs. (no picture) ~4 months ago

This was me 3 weeks ago at 185lb.
http://imgur.com/NASfh.jpg

I have been working out for 1-2years but never seen any results. So I decided to go on a drastic 1000cal/day diet. +at least 1hr brisk walking a day

3 weeks later at 168lbs
http://imgur.com/eYDaS.jpg


No supplements or weight lifting at the moment (situps,pushups,pullups only)

I am trying to decide what weight to drop to before I start lifting again and bulking up slowly. I am thinking around 155lbs.

I am 5"11 btw.
 
rollin_stoned said:
well when i say 'plan' i mean like taking breaks between different muscles....i've always heard you work on a certain area one day than the next take a break and work on something else than go back to the other area....or does that still apply to a "workout philosophy"

bahahaha, i think the thing i'm going to struggle with the most is my extremely low self-esteem because i know as soon as i step in that gym i'm going to get SOOOOOOOOOOO self-conscious about what the other people in there are thinking when they see my scrawny ass barely lifting anything xD

i know i know, dont let it get to you, but thats something that i never learned....but i'm going to push myself to go that gym and just not give a fuck and maybe with an improved body i'll get more self-esteem.
Click to expand...

You'd be suprised. Everyone thinks of weight lifters as vain or yobbish/jockish but they're just blokes like everyone else. Of course there are dickheads- but there are dickheads everywhere in life.

No one will think that your a retard or anything just because your lifting light. I'd far prefer to see someone lifting within their weight with good form and a good attitude. Feel free to ask guys who are lifting big for advice on form or diet. Most are more than happy to give some- it inflates our egos =D

As for specific diet and training advice you'd be best starting your own thread rather than clogging up this one. Eat big and lift heavy is the basics. Stick to the big compound lifts (bench, squat, deadlift, OH press, cleans, rows, pullups, etc). As for having little appitite- I know the feeling. I'm naturally around 130lbs and am currently up at 165lbish (after 18months of solid training after a couple of years off). BUT once you start eating big it becomes a habit. The more you eat the hungrier you get- believe me. :)
 
Sorry don't have a better picture atm its over a year old, but on about 10 kg since.. steady eddy.. i dont do bulking/shredding tho.. do a lot of cardio too because im sensitive to putting on fat - face looks like a fricken football.). Will take some after I start and finish epistane cycle.. never tried any anabolics before. just a one off thing for the sake of it I guess, it's legal :)

OQAAAK8GfK6sqTcR-BG64pbURw3sqfe3Lc9q8SZwdGA82nQ3q7XWahuQeYFrAT3ijjmnAJrK1Xpk7P0iwoWqzWs_U4wAm1T1UHRfeH4yxrXSsgAB1bdLsXaDkiU0.jpg
 
Here's some recent ones after 2 days of no exercise, so I don't have a pump..I'm in my 6th week of my Havoc cycle and I've gained a noticable amount of mass...

yoyoy003.jpg


yoyoy004.jpg


yoyoy002.jpg


yoyoy006.jpg
 
Fluctuating from 193-197 oppossed to 180-185 before the cycle...

Yeah my traps blow up quickly...although, i've just been focusing on heavy squats and deadlifts...those pics dont do my legs justice...my quads are strong as shit
 
I just took a prohormone/designer steroid called Havoc/Epistane...it's one of the most mild compounds but I responded well to it...
 
dude youve gotta post before an after picts (before and after the epistane)....

For your pct I suggest you add in some formestane with the clomid so you dont loose your gains...
 
formestane converts to a slightly anabolic compound so its not best in PCT.

Have to agree with all the positive comments- but that bicep shot is pretty weak... more the camera work than the subject tho! Delts are looking good and legs are pretty big. I'm back bulking so I might take some shots in a month or so to compare to my last ones...
 
My squat is only 245 for 5 reps...I don't like partial reps and sacrificing form or including the possibility of injury...I would rather incorporate lighter weight and practice good form...

I've been devoting 2 days a week to legs-focusing on quads one day and hamstrings the other....

My diet was terrible during this cycle as I was EXTREMELY lethargic and I've been depressed lately with my house arrest at nighttime and lack of social activities..The fall semester begins in 2 weeks so that will help with my anxieties....

If I had a perfect diet while on this cycle, I would've probably seen better results but I can't believe the fat burning properties of epi..also, I don't think it's really going to shut me down..I'mn gonna run clomid for 4 weeks at 25/12.5/12.5/12.5 as well as other natural test boosters from companies that I'm running sponsored logs on..I'm sort of scared to run a SERM because of the potential sides and I feel that I'll recover just fine without ANYTHING...to be safe, and out of curiousity, ill run the clomid...Anything over 50mgs is too high for this cycle..

I basically have begun to "pulse" the dosing too as of late...For instance, I didn't work out today so i didn't take anything, but for legs tomorrow I'll dose 30mgs 1hr before...
 
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