Hope you guys enjoy the video. The 15 studies used to make this video are all linked in the description with direct quotes from the research papers to back up everything that is said. Growing up as a kid I was very chubby. Then at around 14 to 15 years old, after about a year and a half of consistently working out and eating better, I was able to burn off the majority of the fat, but I was still skinny fat. I wasted a lot of time acting on bad information, so I want to make sure you don't do the same. Enjoy the video :)
Gravity Transformation - Fat Loss Experts Great video man, but do you really believe that hard gainers dont exist? Most people are skinny at some point but then grow out of it. But then some people stay natural thin and have to work way harder for muscle mass.
Great video sir! Here’s a quick summary 1. Eat more calories 2. Eat more carbs 3. Lift more weights 4. Eat more protein 5. Don’t over do cardio 6. Get enough sleep
What if you start gaining to much fat does that mean lift more i am 38 and only recently like a m onth ago started giving a fuck about my health ikve been eating a shit load i think lift more right
Yusuke Urameshi i’ve been going everyday and i’m not seeing much growth, taking creatine and protein shakes everyday and eating as much as i can, don’t wanna give up but also don’t wanna waste my time
@@zaynepacifico1916 I'll try to help you based on the limited amount of information you gave me. You said you're working out everday? Stop that. Did nobody tell you that your muscles grow when you rest? If you work out everyday, they will literally not grow. Four times a week is enough. A healthy diet is also important and if you're not sure about your needed calorie/protein intake then calculate how many you need and use an app for tracking your daily intake. Avoid processed food, cheap calories and eat plenty of fresh vegetables. I don't know anything about your workout plan but I recommend reading about excercise plans for beginners, especially full body workouts. Also, most of the time people think they lift as much weight as they can but that's usually not true. You have to shock your muscles to see progress. Do you ever feel a burn towards the end of your sets? If not, then use more weight. I could go on forever but the easiest way would be: Talk to a trainer at the gym or someone who has experience in working out. Tell them about your routine and about your diet. Ask them to help you. This is how I started. One more thing, muscle growth takes time and you shouldn't expect to get shredded in six months. So maybe your muscle growth is not that unusual and you're just expecting a little too much? Just a guess. Hope I was able to help you out in some way. Bottom line is don't give up and hang in there.
To all the skinny guys in comments... I used to be very skinny and had no confidence at all. I was doing some workouts here and there but one thing was obviously missing - diet. It is true when they say you can't overtrain a bad diet. When I finally started taking care of my diet (which I created online on Next Level Diet) my body responded very well and I managed to put on some muscle. I started out because of the girls, but now they are the least reason I exercise. I do it to stay healthy, both physically and mentally.
Can you help me, I am skinny and I started eating and working out but after a week, I started to have a pain in my back and I can’t exercise so give me some tips and tricks about that
@@xarcy Probably you're doing a bad form that's why your back started to have pain. Always check yourself on a mirror when doing a certain workout. Being consistent is the key.
@xarcy I'm super skinny too, and when I was squatting my neck hurt the next day. Most muscles you don't ever work out get sore once you work them out. Basically, take a day or two off when it does.
Yeah seriously what's wrong with dude in the first picture? I don't think they know what skinny really means, the dude looks ok and healthy. I mean I look like him only a bit fatter are they calling me skinny 😂
I went from 115 to 170 in 2 years or so. My body is tight and functional and I would even say attractive. It's just a daily commitment to do some kind of physical activity and eat just a liiiitttle more than your stomach wants to. I believe you can do it, but you can't be obsessed with the end goal. Just focus on your daily necessities and in no time you will be looking back with pride.
@@aldocuacuas5838 honestly even 180ish is great man. It's less about looking massive, and more about being sizeable with great definition and just looking active and healthy. And getting too big is problematic depending on Your lifestyle. At least in my opinion. I valued my agility, balance, speed, and abilities to run jump and climb through the mountains and woods, over and across log balances ECT while hunting and hiking, and to be able to move quietly and not be so bulky and clumsy. I'm like 180-185 and don't even care about getting BIGGER, just looking cut and athletic. I see bigger guys all the time who look great, they are jacked, but they just can't do a lot of things I can do, at least not as well because of their increased size. I'm faster, more explosive, more agility more balance, more ability to adapt to terrain and climb/jump/crawl ECT. And frankly I've never needed to be more powerful than I am now. I can drag a big buck and throw it in the back of the truck myself, and pack out over ¼ of a large bull elk per trip, so I'm fuckin good on that lol. Just depends what ya need and what ya want. And of course also depends on your height as well. YMMV. Depends entirely on your lifestyle and if it's more for looks or functionality.
I went from 46kg (105lbs) at 5'11 15 years old to 64kg (140lbs) at 6'0 16 years old. I went from seriously underweight to skinny. I still look skinny but I've made A LOT of progress. I can squat 70kg (150lbs) 5x5, deadlift 100kg (225lbs) and bench press 50kg (115lbs) 5x5
@@shawnj6561 damn I'm 6'2 and 130 but I look like I weigh 70 pounds , you know you hit rock bottom when people start calling you salad fingers I'm having fun :/
I just recently discovered this channel and I'm loving it! Thanks for the excellent content! At 6'1 ~145-150lbs, I've always been lean for my frame. I didn't mind too much as I'm a rock climber, but I think I've always wanted to be a little bulkier. Recently, I decided to really hit the gym hard utilizing a PPL split and get into weights consistently for the first time ever. I also decided to get serious about my nutrition to make sure I'm at a calorie surplus, and to be consistent with both my gym routine and my nutrition regimen. I've been weighing myself every morning, and have made steady progress... not quite 1 month ago I weighed 146lbs... this morning I was at 175! I've NEVER weighed more than 160 prior to my recent efforts. This is a message to all you skinny guys out there. You CAN gain weight. It WILL take some serious and consistent effort, but you CAN do it. I've now realized I was taking in way fewer calories than I needed if I was serious about bulking up. Simply by working out hard and consuming more calories consistently, I've gained weight that for years I convinced myself I couldn't do. One thing that helps me is oatmeal w/ hemp seeds and a protein shake w/ whole milk/peanut butter/protein powder for breakfast and before bed.
@@slime4ktjay870 tbh I haven't been as focused on my workout/nutrition the last few months after some life circumstances... but when I was focused on it I went from 145lbs to 175 in 2.5 months or so. The oatmeal and protein shakes were super helpful but I was also eating more throughout the day
Everything in this video is 100% true. I followed all 7 steps (while working and exercising at home), and I managed to put on weight and a few pounds of muscle. I struggled for years as a naturally skinny to put on weight, but now I was able to put on both weight and muscle after 8 months of sleeping more often, increasing my meals from 1.5 per day to roughly 3-4 meals per day, exercising for about 30 mins to 1 hour per day for 6 days out of the week and increased my daily protein intake with Whey protein supplements. Plus, I am 38 years old. If it can work for me at this age, it can surely work for any younger person and older too.
@@ShayanOsmani I take the "Gold Standard" Whey protein. Vanilla flavor. I actually changed up my exercise routine a bit because my job got me busy lol. I work out now for at least 2-3 days a week in the gym. I use two of the 3 days to focus on compound exercises to build strength. The compound exercises I do are Deadlift and Squat. They help a lot with putting on mass, especially deadlifts. I used to weigh 125lbs, now I weigh 183lbs and I am 39 years old. Lol.
@@Sammie551 I eat about 6 eggs with a can of tuna for breakfast. Also, peanut butter and bread really helps a lot. Get a creatine supplement. They’re not expensive and make sure to overload it the first 2-3 days and after that, you only need to take one scoop per day. Whey protein can be expensive to maintain, so I only use my protein when I really have too: ok the days when I go to the gym. I drink my protein now straight after I finish working out. I’ll drink a half scoop on days when I’m not in the gym because I eat a lot of protein heavy food lol eggs, tuna, peanut butter and chicken breast and so on. It’s cheaper that way. Hope this helps.
I used to be a hard gainer. Dont use “I do eat alot” as a an excuse. Alot doesnt mean enough. You need to be eating more than most people if your metabolism is fast
I went from 6’2 175 to 6’2 192 during quarintine simply off of consistency i play basketball and have always been skinny but during quarintie i lifted every and I mean every single day and I feel like the most important thing is to have at least two workouts u do every single day mine was pull ups and bench press hopes this helps someone
I'm a skinny guy and i have been working out for 3 months and I've seen huge progress. Recently I felt like my muscle mass wasn't getting any bigger so I been looking for something and this was the perfect information. I will adapt this information into my journey and will update on how it went.
@Easymoneysniper Since then I gained 17lbs of muscle and what he says is extremely important. I definitely wish I ate more carbs because they would've helped me gain more muscle overall, but if u just stick to meeting ur daily protein intake everyday u should be just fine. The sleep thing is important but I don't really see it affecting my growth really. Sticking to my macros, my body fat percentages stayed at 10% while I just added straight up muscle on my physique.
@@jovanjovanjovan in training focus on using a full "Range of Motion" half repping shit and making it easier gets you nowhere. Also if you feel like you could of did more reps after a set, up the weight.
I m 14 years old and just enetered the gym like 2 weeks ago. This is helping a lot. Weird enough but through these advices I actually gained like 4 kilos in two weeks which is INCREDIBLE to me. Thank you for posting quality content🙏
I haven't watched the whole video yet but I'd like to thank you in advance. I'm 14 turning 15 in a month and I'm jealous that some people my age are already muscular. If your advice is effective, then it will really boost my confidence :)
increase your water intake bro and use liquid intake like super smoothies be consistant with the smoothies once you can do this add another meal eg breakfast. So now you do minimum of 3 super smoothies plus breakfast as well as whatever else you eat in the day. So when you can do the breakfast and 3 smoothies consistantly add another meal and so on. So you get to a point where it becomes routine and you almost do it without thinking. I am a skinny guy this is what i am working on. Hope it helps a bit
I'm skinny but even though you don't feel like you are noticeably gaining much muscle, if you are successfully increasing in weight and feel like you are becoming more and more consistent then that probably means you are doing it correctly. Muscle doesn't just appear, keep that in mind
I am a hard gainer, skinny, hyper active active, 30.000 steps a day,and i agree i wasnt doing any gains because i wasnt eating enough, i was eating 2000 calories,when i needed 3700 to grow
For the skinny guys who watch, Ive always thought Id stay skinny all my life. Until I discovered each of points in this video. Calorie surplus+weight training+protein+less cardio. Good luck !
Omg yes! People overlook this step a lot. Water is so important alongside a healthy diet. Especially considering a lot of drinks have sugar which is counterproductive when trying to get leaner.
Sounds so simple, but I find it difficult to eat so much, but I'm really going to try and put on some weight for the summer, I know I won't be able to do much in that short space of time, but anything will be better than nothing.
@@Jgill1289 - Yeah, I have been, bit worried about losing even more weight but I'm giving it a shot. I quit smoking too, which is obviously going to have a good impact on my appetite. Fingers crossed!
If you work out hard your body will demand food and you'll eat more naturally. Every time I go to the gym and in a beginner I get such an appetite and I eat a lot of food that I normally don't eat.
One of the most important things in bodybuilding is shocking the muscles, what I mean is that you shouldn’t be doing the same routine every time, you should change it because your body will adapt and find a way to save more energy and try to build less muscles, but if you change your routine you will shock it, i like to imagine that the first week of a new routine the body gets shocked and assume that it is a one time thing and will never happen again, the second week of the new routine the body will start getting the materials to build the muscles, third week the body actually starts building muscles quickly which is good, in the fourth routine the body has already found a way to save more energy and build less muscles but, by the time it gets used to the routine you will shock it by the new routine and so on. My advice is to shock it every 4 weeks Now when I say routine I mean new workouts Think of it this way the first time cars where made they used a lot of gas and gas was very expensive, years past and we started to adapt cars and guess what it doesn’t use much gas anymore, same thing happens with the body
@@bagsakanbars2024 where was this proven? The only way to improve is to shock the muscle. If your gonna do the same weight every day with no change your muscle will never grow. Why because its already used to the weight you are lifting. But when you change it your muscle will not be used to the weight so it builds more muscle so this never happens again. It explains why your muscle will hurt the next day. You get my point?
I've gained 10kg in 2 months. I gain 1 kg every 5 day. How I did it? 1) Eating atleast 2 kg chicken every week. 2) Labrada nutrition mass gainer. 3) Peanut butter, eggs, banana. 4) Overeating food all time.
I lost it all , my face, stomach got bloated and had very little muscle. I lost the weight but my stomach did not loose fat much. Now that I again started body building and bulking my stomach has a protuding belly.
Nikhil Wagle they probably have to eat more and to add to that, what they eat is just as important as eating more. A plate of fish is different from a box of doughnuts
Yeah if I want to eat healthy fresh food four to six times a day, then that's at least 20 to 30 bucks (in Germany). So 600 to 900€ every month, just for food. Add 600€ rent for a small apartment and that's a full paycheck.
Peanut butter and jelly, tuna, egg and Turkey sandwiches. Chicken Breast, rice, noodles, oatmeal, milk. None of that is expensive. Make a list and weekly budget.
As someone who is skinny and been working out at home most of the time, this video is really useful to gain muscle. I've been struggling to gain muscle since high school. At the time I didn't have a nutrition plan because I haven't done research about gaining muscle. Overall this video is pretty useful for me
Not only has this helped my knowledge for myself personally but this has actually also helped me for my college assignments for my Sport Science class, so thank you!
@@Jg-lq6hs 1.3 grams of protein per pound of body weight at an optimal 1 hour workout per day. The protein will get stored as fat if you dont workout to failure
Step 1 is so true. I used to think I ate a lot, then I did the math and I was only eating 1,500 calories per day!! Now that I've been averaging 2,600-3,000 per day I've been gaining weight at about 2 pounds per week.
something im struggling with is i’m 57kg which means i can have around 91g of protein a day to be healthy but it’s hard to reach a high amount of calories with that restriction
Eating before bed can affect your sleep quality. If you go to bed full, your body will be trying to digest while you sleep, which means you don’t sleep as well. Just don’t eat within 2 hours of bedtime
Great video, I used to be skinny (I've been going to the gym for many years now). I was particularly interested by the advice on carbs, I've always tended to be focused on increasing protein intake.
I'm 6'1. At my lightest I was 149lbs. Up to 193-195lbs rn. Not eating as much candy helped a lot. My diet is 85% meat, eggs, rice, and milk. Started with starting strength method- now I lift 5-6 days a week. Crazy how 30-40 lbs later I still feel and am considered skinny but not nearly like I was. Keep at it!
I've been bodybuilding for over 35 years. I want to acknowledge the excellent science based information which if followed can change peoples lives. Whoever did the video editing for this is a true master. I remember every single movie from all of those well placed movie clips. This video could be played in the background on 24x7 loup for my younger body building self!
marie2214 I am no him but you gotta up your protein intake and follow a good training program.. I would say eat at least 0.8g protein per pound of your body weight... and be consistent you would see results...
marie2214 no special diet. I just make sure I eat lots of protein each meal and medium carbs, drink cows milk post-workout, provide some low carb day 1x a week meaning few rice or such, cheat day and eat all I can, do cardio 2x a week , and most of all being consistent.
i'm 19, been skinny all my life no matter what i've tried. i'll give this a go but as i'm a paramedic i don't have a regular sleep schedule at all so the getting enough sleep part is gonna be quite hard :(
Training and diet are more important than steady sleep. That's why you see so many huge ass Marines. Those guys are sleep deprived as fuck but eat and train like monsters
Being a skinny teenager, I really do strive for at least a little muscle. Unfortunately, I've grown up in a less-than-ideal financial state and can't maintain a healthy or consistent diet. I know nothing about how to construct a diet that would allow me to start gaining muscle and I haven't heard of any miracle diet plan that transcends my financial barrier. But I hope I will be able to build myself a "rockin' bod" for myself when I'm a little more well-off.
In my experience, the quickest way I ever gained muscle was to eat heaps of the right foods. I trained harder and briefer. Only two full-body heavy workouts a week. That was enough. You stimulate muscle growth. One secret- skinny guys can be neurotic and get stressed easily. Gotta be relaxed or you won't be hungry --when the sympathetic nervous system is engaged for too long, digestion is adversely affected
When I was in highschool I was a hardgainer mind you I worked out alot so I had muscle and was toned but I could never get big. I remember in college somebody said try mutant mass so I bought a bag and took the 4 scoops that's when I went from skinny jacked to big jacked and I finally understood the value of a calorie surplus.
I’m 6’2 and I weigh 150, I’ve been on a 5000 calorie diet and working out 2+ hours a day, I just can’t gain a pound, I’ve been doing this for a month and a half and I know it’s a really short amount of time, but I feel I would still see some sort of results in my mass
When I started to train I was 115 pounds, today I’m around 165 pounds but I took me a lot of time! There’s no fast way, if you wanna get big, you gotta eat big
Soumya Ranjan Nayak, eat, eat and eat. I used to think I was eating a lot until I really started to eat. Look for a diet for your body type, height and weight and that fits your goal :)
This is only video i found that was actually helpfull. Perfectly explained and had me hooked the whole time. Nicely done. Subscribed. Greetings from Greece.
I struggled for years to build muscle. I was aware that you need protein, so I drank a protein shake (~20g) after every work out. But otherwise I ate as I normally would. Only this year I realized that you need A LOT more protein to build muscle. I started eating 1,8-2g of protein per kilogram of bodyweight daily, and finally I'm seeing clear progress.
Overdoing cardio is what got me in the "too skinny to gain muscle" catergory. I'd run for four hours a day (two in the afteroon, two at night) and didn't bother with strength training. Now my body fat is slightly below average and lifting is way harder than it would've been before I lost so much weight.
Great Video! Thank you. I have an important question. I have watched many videos concerning the same topic and in each video they talk about excess cardio but never define "excess cardio". Knowing what is meant by "excess cardio" is very important to me. I am an OCR Athlete. I started about 2 years ago. Before then I would never be seen in a gym - I hated gyms. However my background consists of professional dance, skateboarding, and snowboarding. So I started free weight resistance training when I committed myself to competing in obstacle course races. If you know anything about OCR then you know that it demands just as much strength as it does cardio endurance. So while I go to the gym and workout (weight resistance with progressive overload) 3 days a week. In addition to that I spend 1 day a week doing performance training (body weight workout and explosive workouts). I also run 6 days a week (easy 5k 3 times a week - hill and stair sprints 2 times a week - long run, like 6 to 8 miles, or a race 1 day a week). I am a relatively thin guy - 155 lbs, 15% BF, more definition to my body that 2 years ago (I was 50 lbs overweight at 29% BF) So based on the schedule I mentioned above, would you say that I do "excess cardio"? I must say that since I began my racing and my journey, I have gotten stronger and faster. I like the direction I am going and I am a patient man but I would like to get to a decent "beach body" by 2020 (I have alway wanted a body that looks like like Bruce Lee). I have my nutrition "dialed in" (I use MyFitnessPal). Based on this (small amount of) information, I would love to get your opinion.
Since you didn't get an answer, I'll try to help out. Keep it simple - if you're still in a calorie surplus, taking all your cardio sessions etc. into account, then you're good. Just try to calculate that. Or you could just see what works for you. If you don't build any muscle then try to reduce the cardio or increase your calorie intake. Either way, sounds like you're a very fit guy and that should always be the number one goal.
Usually I don’t watch videos on UA-cam about lifting and stuff but this was actually really helpful, not some guy who just says to eat and lift more this video actually gives facts and explanations
Hope you guys enjoy the video. The 15 studies used to make this video are all linked in the description with direct quotes from the research papers to back up everything that is said. Growing up as a kid I was very chubby. Then at around 14 to 15 years old, after about a year and a half of consistently working out and eating better, I was able to burn off the majority of the fat, but I was still skinny fat. I wasted a lot of time acting on bad information, so I want to make sure you don't do the same. Enjoy the video :)
Gravity Transformation - Fat Loss Experts
Great video man, but do you really believe that hard gainers dont exist?
Most people are skinny at some point but then grow out of it.
But then some people stay natural thin and have to work way harder for muscle mass.
Am a vegetarian pls suggest me a diet plan so that I could bulk up by following it .
Please bring some videos on ectomorph exercise routine
The macro test isn t loading i waited like 30 mins , can someone help me ?
Really Really helpful video for hardgainer. You bring such high quality content consistently. Keep up the good work 👍
Him: “get enough sleep” Me: *watching this at 4am* hmm
So true
Me watching at 5:44am lol
5 here 😂
8pm 😎
Maaan same I cant ever get enough of sleep my number one problem
Great video sir! Here’s a quick summary
1. Eat more calories
2. Eat more carbs
3. Lift more weights
4. Eat more protein
5. Don’t over do cardio
6. Get enough sleep
Number 7?
Sus dec hgh winnys dbol Mast cyp
What if you start gaining to much fat does that mean lift more i am 38 and only recently like a m onth ago started giving a fuck about my health ikve been eating a shit load i think lift more right
@@damonm4156 no lifting is for gaining muscle you need to do more cardio to burn fat just run more
But i workout with no equipment
For the teenager's watching this, START NOW!!! Your 20's will be amazing.
I'm trying ,but I'm not getting anywhere
@@archieproductions1299 What's the problem? No muscle growth?
Yusuke Urameshi i’ve been going everyday and i’m not seeing much growth, taking creatine and protein shakes everyday and eating as much as i can, don’t wanna give up but also don’t wanna waste my time
@@zaynepacifico1916 I'll try to help you based on the limited amount of information you gave me. You said you're working out everday? Stop that. Did nobody tell you that your muscles grow when you rest? If you work out everyday, they will literally not grow. Four times a week is enough. A healthy diet is also important and if you're not sure about your needed calorie/protein intake then calculate how many you need and use an app for tracking your daily intake. Avoid processed food, cheap calories and eat plenty of fresh vegetables. I don't know anything about your workout plan but I recommend reading about excercise plans for beginners, especially full body workouts. Also, most of the time people think they lift as much weight as they can but that's usually not true. You have to shock your muscles to see progress. Do you ever feel a burn towards the end of your sets? If not, then use more weight. I could go on forever but the easiest way would be: Talk to a trainer at the gym or someone who has experience in working out. Tell them about your routine and about your diet. Ask them to help you. This is how I started. One more thing, muscle growth takes time and you shouldn't expect to get shredded in six months. So maybe your muscle growth is not that unusual and you're just expecting a little too much? Just a guess. Hope I was able to help you out in some way. Bottom line is don't give up and hang in there.
@@VintageFlowers Yeah, im skinny and im trying too eat as much as i can but its pretty hard
To all the skinny guys in comments... I used to be very skinny and had no confidence at all. I was doing some workouts here and there but one thing was obviously missing - diet. It is true when they say you can't overtrain a bad diet. When I finally started taking care of my diet (which I created online on Next Level Diet) my body responded very well and I managed to put on some muscle. I started out because of the girls, but now they are the least reason I exercise. I do it to stay healthy, both physically and mentally.
Can you help me, I am skinny and I started eating and working out but after a week, I started to have a pain in my back and I can’t exercise so give me some tips and tricks about that
@@xarcy Probably you're doing a bad form that's why your back started to have pain. Always check yourself on a mirror when doing a certain workout. Being consistent is the key.
@@vandal7702 I think I have to do Posture Exercise so my back pain won’t hurt
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@xarcy I'm super skinny too, and when I was squatting my neck hurt the next day. Most muscles you don't ever work out get sore once you work them out. Basically, take a day or two off when it does.
When the images they use to represent "skinny" is your goal 🙃
Yeah seriously what's wrong with dude in the first picture? I don't think they know what skinny really means, the dude looks ok and healthy. I mean I look like him only a bit fatter are they calling me skinny 😂
Exactly 😂
That's exactly my goal. 😄
I can relate ✌️😆
I was just thinking that
Get enough clories
Increase your carbs
Progressive overload
Eat enough protein
Do not do over cardio
Get enough sleep
Thx💐
You're a god
Thanks saves me time
do cardio early so it starts you off for the day and you’re body is ready to work out later on
Thank you bro😭😭💯
Skinny guys watching this I feel your pain good luck like if you can relate
I will be joining a local gym after this month i am skinny 45 kg nigga
@@HarshSingh-ng3db dammn how tall are u? I'm 5'10 and 54 kgs however I'd like to boost it to 70-80 cuz I'm boxing
@@mohamedabdelaal8306 5'9 everyone makes fun of me and i dont have any confidence to approach a girl.I am tired of my life.
@@mohamedabdelaal8306 ok thanks bro i hope this will be helpful for me
5’5 and 107 pounds. I can bench 135. No one here likes guys that are a few/several pounds underweight or shorter than average :/
7 steps to build muscle fast!!
(ages 10 years between the pictures )
i'd say 20+ years...
😂😂😂
Hahahah a yes this
I’m 53 and 5kg heavier than when I was 20. I’m almost there imao! 😂
💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉💊💉🚽☠☠☠☠💉💊💉💊💉💊💉💊💉🚽☠☠☠☠💉💊💉💊
Timestamps:
Timestamps:
#1 Not Eating Enough Calories 1:07
#2 Increase Your Carbs 4:02
#3 Progressive Overload 5:20
#4 Undulating Periodization 7:09
#5 Eat Enough Protein 7:55
#6 Don’t Overdo Cardio 9:17
#7 Get Enough Sleep 10:46alories 1:07
Appreciate you
Alories at 1:07 😨😨😨
Thank you
@@barracuda3197lllllllllll
I went from 115 to 170 in 2 years or so. My body is tight and functional and I would even say attractive. It's just a daily commitment to do some kind of physical activity and eat just a liiiitttle more than your stomach wants to. I believe you can do it, but you can't be obsessed with the end goal. Just focus on your daily necessities and in no time you will be looking back with pride.
I’m about 130/140
I want to go up to 200
@@aldocuacuas5838 honestly even 180ish is great man. It's less about looking massive, and more about being sizeable with great definition and just looking active and healthy. And getting too big is problematic depending on Your lifestyle. At least in my opinion.
I valued my agility, balance, speed, and abilities to run jump and climb through the mountains and woods, over and across log balances ECT while hunting and hiking, and to be able to move quietly and not be so bulky and clumsy. I'm like 180-185 and don't even care about getting BIGGER, just looking cut and athletic. I see bigger guys all the time who look great, they are jacked, but they just can't do a lot of things I can do, at least not as well because of their increased size. I'm faster, more explosive, more agility more balance, more ability to adapt to terrain and climb/jump/crawl ECT.
And frankly I've never needed to be more powerful than I am now. I can drag a big buck and throw it in the back of the truck myself, and pack out over ¼ of a large bull elk per trip, so I'm fuckin good on that lol.
Just depends what ya need and what ya want. And of course also depends on your height as well. YMMV. Depends entirely on your lifestyle and if it's more for looks or functionality.
And make sure you prioritize on stretching as well bud. Extremely important.
How to build muscle fast ...shows a pic when he's 17 and then again at 30 🤣
Rad B.... Do you put on size naturally after 17-18
Really ? No I just started withering away at the age of 18
@@brandonwalsh122 new do this stuff was wondering wpuld i get any bigger or would i be stuck skinny forever
@@J-a-k-e577 eat more train hard you'll grow I only started when I was 24 I'm 26 now and I see a decent difference got them newbie gains
I am only 13 I try to work hard but don't get enough time cuz of school..I wish I had more time
I went from 46kg (105lbs) at 5'11 15 years old to 64kg (140lbs) at 6'0 16 years old. I went from seriously underweight to skinny. I still look skinny but I've made A LOT of progress. I can squat 70kg (150lbs) 5x5, deadlift 100kg (225lbs) and bench press 50kg (115lbs) 5x5
46kg for 5'11 that's insanely skinny glad u bulked sumn keep up the work
What you eat to gain weight???
Dude i am even skinnier than the guy who is called skinny😭😂
Johnny Fong try being 5’8 and 85 pounds im a dude btw
Venomous
What ! I’m 5’8 and 160 and I feel like I’m skinny
Mr Mime jesus you are two of me😂 im jealous i wish i could gain weight
@@shawnj6561 damn I'm 6'2 and 130 but I look like I weigh 70 pounds , you know you hit rock bottom when people start calling you salad fingers
I'm having fun :/
He ain’t even that skinny
I just recently discovered this channel and I'm loving it! Thanks for the excellent content!
At 6'1 ~145-150lbs, I've always been lean for my frame. I didn't mind too much as I'm a rock climber, but I think I've always wanted to be a little bulkier.
Recently, I decided to really hit the gym hard utilizing a PPL split and get into weights consistently for the first time ever. I also decided to get serious about my nutrition to make sure I'm at a calorie surplus, and to be consistent with both my gym routine and my nutrition regimen.
I've been weighing myself every morning, and have made steady progress... not quite 1 month ago I weighed 146lbs... this morning I was at 175! I've NEVER weighed more than 160 prior to my recent efforts.
This is a message to all you skinny guys out there. You CAN gain weight. It WILL take some serious and consistent effort, but you CAN do it. I've now realized I was taking in way fewer calories than I needed if I was serious about bulking up. Simply by working out hard and consuming more calories consistently, I've gained weight that for years I convinced myself I couldn't do.
One thing that helps me is oatmeal w/ hemp seeds and a protein shake w/ whole milk/peanut butter/protein powder for breakfast and before bed.
thank you brother I 140 at 5'11 and will also be gaining weight by making sure I have 1-2 protein/ calorie shakes and adequate meals
@@semmywap2916 good luck my dude! You can do this :)
@@colinarbogast2148 hey how mucj weight you gain now from doing oaeal w/hemp seeds and protein shake recipe in the pst 2 months??
@@slime4ktjay870 tbh I haven't been as focused on my workout/nutrition the last few months after some life circumstances... but when I was focused on it I went from 145lbs to 175 in 2.5 months or so. The oatmeal and protein shakes were super helpful but I was also eating more throughout the day
@@colinarbogast2148 hey i am lactose intolerant what would be a good substitute for whole milk if im lactose in tolerance and trying to gain weight
0:01 yeah im hard gamer
“Get enough sleep”
*me watching this at 3am* 👁👄👁
🤣🤣🤣🤣🤣🤣🤣
Go to sleep pls
😐
Working out , eating the right food and trying to get your body to where you want it is full time job
RIP King T’Challa🖤 7:30
Rest In Peace
😢 Rip
Everything in this video is 100% true. I followed all 7 steps (while working and exercising at home), and I managed to put on weight and a few pounds of muscle. I struggled for years as a naturally skinny to put on weight, but now I was able to put on both weight and muscle after 8 months of sleeping more often, increasing my meals from 1.5 per day to roughly 3-4 meals per day, exercising for about 30 mins to 1 hour per day for 6 days out of the week and increased my daily protein intake with Whey protein supplements. Plus, I am 38 years old. If it can work for me at this age, it can surely work for any younger person and older too.
thanks
Which whey protein supplement did you take in particular?
@@ShayanOsmani I take the "Gold Standard" Whey protein. Vanilla flavor. I actually changed up my exercise routine a bit because my job got me busy lol. I work out now for at least 2-3 days a week in the gym. I use two of the 3 days to focus on compound exercises to build strength. The compound exercises I do are Deadlift and Squat. They help a lot with putting on mass, especially deadlifts. I used to weigh 125lbs, now I weigh 183lbs and I am 39 years old. Lol.
What if there's no money to buy protein shakes?
How did you increase the weights of instruments from home?
@@Sammie551 I eat about 6 eggs with a can of tuna for breakfast. Also, peanut butter and bread really helps a lot. Get a creatine supplement. They’re not expensive and make sure to overload it the first 2-3 days and after that, you only need to take one scoop per day. Whey protein can be expensive to maintain, so I only use my protein when I really have too: ok the days when I go to the gym. I drink my protein now straight after I finish working out. I’ll drink a half scoop on days when I’m not in the gym because I eat a lot of protein heavy food lol eggs, tuna, peanut butter and chicken breast and so on. It’s cheaper that way. Hope this helps.
I used to be a hard gainer. Dont use “I do eat alot” as a an excuse. Alot doesnt mean enough. You need to be eating more than most people if your metabolism is fast
If 0:00 is skinny I’m skeleton boy
i've been there
Reyx Democrats
Look up cb1 weight gainer
And drink muscle milk protein with ur meal and lots of water
Literally bro
Reyx Democrats ikr
lmao fr he wasnt even skinny
I went from 6’2 175 to 6’2 192 during quarintine simply off of consistency i play basketball and have always been skinny but during quarintie i lifted every and I mean every single day and I feel like the most important thing is to have at least two workouts u do every single day mine was pull ups and bench press hopes this helps someone
How many reps nd sets bro in bench
@@damonm4156 put a workout to do consistently
I’m 6’2 155 feeling small but I am cut
I'm a skinny guy and i have been working out for 3 months and I've seen huge progress. Recently I felt like my muscle mass wasn't getting any bigger so I been looking for something and this was the perfect information. I will adapt this information into my journey and will update on how it went.
Update? 👁️
Update ⁉️
@Easymoneysniper Since then I gained 17lbs of muscle and what he says is extremely important. I definitely wish I ate more carbs because they would've helped me gain more muscle overall, but if u just stick to meeting ur daily protein intake everyday u should be just fine. The sleep thing is important but I don't really see it affecting my growth really. Sticking to my macros, my body fat percentages stayed at 10% while I just added straight up muscle on my physique.
@@jovanjovanjovan in training focus on using a full "Range of Motion" half repping shit and making it easier gets you nowhere. Also if you feel like you could of did more reps after a set, up the weight.
Hi bro, when you started what workouts were you doing?
straight to the point with the facts man these videos are actually really helpful as I fit into the range of people
Fantastic research and excellent delivery of that information!
I m 14 years old and just enetered the gym like 2 weeks ago. This is helping a lot. Weird enough but through these advices I actually gained like 4 kilos in two weeks which is INCREDIBLE to me. Thank you for posting quality content🙏
How are you doing
How r u doing now
How you doing
Lucky use the information man your future self will thank you
I haven't watched the whole video yet but I'd like to thank you in advance. I'm 14 turning 15 in a month and I'm jealous that some people my age are already muscular. If your advice is effective, then it will really boost my confidence :)
Im still skinny lol its actually hard to make yourself eat alot
Michael Castaneda shakes help a ton
@@jonm610 word?
@@yeayea963 sentence?
yea yea yes protein shakes do
increase your water intake bro and use liquid intake like super smoothies be consistant with the smoothies once you can do this add another meal eg breakfast. So now you do minimum of 3 super smoothies plus breakfast as well as whatever else you eat in the day. So when you can do the breakfast and 3 smoothies consistantly add another meal and so on. So you get to a point where it becomes routine and you almost do it without thinking. I am a skinny guy this is what i am working on. Hope it helps a bit
Your voice is so comforting and clear. Thank you for this video.
Ronnie Coleman: YOU GOT TO LIFT HEAVY WEIGHT FOR A LOT OF REPS!!💪
And eat a lot and take hgh and steroids
AINT NOTHIN BUT A PEANUT.
Stacy Smith
Yeeeeaaaah buddy
Lift heavy for as many as you can with correct form , not just mindless ego lifting.
@@absalom0412 hah!!
I get bullied by my parents for being skinny
Stay focused bro... Aim for the bigger goal
Lame ahh parents
Me too
Don’t be so sensitive bruh your a man
Bully them back for being fat easy
I'm skinny but even though you don't feel like you are noticeably gaining much muscle, if you are successfully increasing in weight and feel like you are becoming more and more consistent then that probably means you are doing it correctly. Muscle doesn't just appear, keep that in mind
Man your videos are always at a TOP level of simplicity and great understuding for all kind of people👏
Who’s tryin to impress the girls right after quarantine
What girls.
@@GrippyRap1st we are male "females" are just males without dicks
@@jkad1363 yes I know to you big pp
Simp.
@@brawlboy7124 😂😂
I am a hard gainer, skinny, hyper active active, 30.000 steps a day,and i agree i wasnt doing any gains because i wasnt eating enough, i was eating 2000 calories,when i needed 3700 to grow
For the skinny guys who watch, Ive always thought Id stay skinny all my life. Until I discovered each of points in this video. Calorie surplus+weight training+protein+less cardio. Good luck !
Step 8, drink enough water!
Omg yes! People overlook this step a lot. Water is so important alongside a healthy diet. Especially considering a lot of drinks have sugar which is counterproductive when trying to get leaner.
About 2.5 litres is enough
My hydro homies know what’s up
Yeah to keep your muscles hydrated 😎
For kids maybe a little under a gallon and for adults a gallon.
Skinny guys: eat, poop it out, repeat.
😂
🤣🤣🤣🤣 So true for me
Sounds so simple, but I find it difficult to eat so much, but I'm really going to try and put on some weight for the summer, I know I won't be able to do much in that short space of time, but anything will be better than nothing.
@@snaz27 start working out more and your appetite will increase
@@Jgill1289 - Yeah, I have been, bit worried about losing even more weight but I'm giving it a shot. I quit smoking too, which is obviously going to have a good impact on my appetite. Fingers crossed!
If you work out hard your body will demand food and you'll eat more naturally. Every time I go to the gym and in a beginner I get such an appetite and I eat a lot of food that I normally don't eat.
All my life I have been bullied for being skinny from being beaten up or called names I hope this can change me
Have u chance
*change
@@owenskessyfomby4680 am trying to workout more I have changed but I still have to work more on it
Thats Great 👍🏽
Did you start yet? if not, don't waste time. just go for it.
I'm in my 30s and still watching these videos since my teenage years
yikes man
Same. LOL
Always can learn something never stop learning 💪🏽
I didn’t realize how little I ate until I started tracking my calories. TRACK EVERY DAY
One of the most important things in bodybuilding is shocking the muscles, what I mean is that you shouldn’t be doing the same routine every time, you should change it because your body will adapt and find a way to save more energy and try to build less muscles, but if you change your routine you will shock it, i like to imagine that the first week of a new routine the body gets shocked and assume that it is a one time thing and will never happen again, the second week of the new routine the body will start getting the materials to build the muscles, third week the body actually starts building muscles quickly which is good, in the fourth routine the body has already found a way to save more energy and build less muscles but, by the time it gets used to the routine you will shock it by the new routine and so on.
My advice is to shock it every 4 weeks
Now when I say routine I mean new workouts
Think of it this way the first time cars where made they used a lot of gas and gas was very expensive, years past and we started to adapt cars and guess what it doesn’t use much gas anymore, same thing happens with the body
Should I do weights one month and then calisthenics for the next on and off?
@@azoz-so5qr No mix them in the same session , or 1 day weights the next calesthics
Thanks, Arnold
No. Don't shock the muscles. It's been proven not as good as consistently working out. Progressive overload is the key.
@@bagsakanbars2024 where was this proven? The only way to improve is to shock the muscle. If your gonna do the same weight every day with no change your muscle will never grow. Why because its already used to the weight you are lifting. But when you change it your muscle will not be used to the weight so it builds more muscle so this never happens again. It explains why your muscle will hurt the next day. You get my point?
Starting weight 118 lbs
3 years later 165 and still going
Goal is 180
Good luck my fellow skinny guys, I know the pain!
Last year I was 111 now I’m 131
I like to run every rest day from lifting weights, and sometimes after i light weights i run....i do it cuz i want to loose fat, i'm skinny fat.
10:36 your welcome
Thanks man
lol
I've gained 10kg in 2 months.
I gain 1 kg every 5 day. How I did it?
1) Eating atleast 2 kg chicken every week.
2) Labrada nutrition mass gainer.
3) Peanut butter, eggs, banana.
4) Overeating food all time.
You just gained 10kg fat. Congratulations!!
I lost it all , my face, stomach got bloated and had very little muscle. I lost the weight but my stomach did not loose fat much. Now that I again started body building and bulking my stomach has a protuding belly.
What about guys who have lost weight and trying to build muscles?
Nikhil Wagle they probably have to eat more and to add to that, what they eat is just as important as eating more. A plate of fish is different from a box of doughnuts
That’s my situation rn
Sameeee I’m 5’9 and went from 172 with a belly to 143 with a flat stomach 😎
@@AdrianMachado512 hell yea bro I was 177 a couple months ago and now I'm 167. I've lost weight and put on muscle too (newbie gains)
Riley Bellin Same, I was 193lbs with fat and now I’m 153lbs. I wanna bulk to build muscles, but I’m afraid to go back to how I looked before.
Skeleton squad!!💀
This videos inspires me to stay in the gym I swear 💪🏽!
How can i eat more calories if I’m broke. I only eat once a day
Same..
Beef Feet is that why your name is beef feet 💀😂
Yeah if I want to eat healthy fresh food four to six times a day, then that's at least 20 to 30 bucks (in Germany). So 600 to 900€ every month, just for food. Add 600€ rent for a small apartment and that's a full paycheck.
Try supplements man, I'm in the same boat as you!
Peanut butter and jelly, tuna, egg and Turkey sandwiches. Chicken Breast, rice, noodles, oatmeal, milk. None of that is expensive. Make a list and weekly budget.
This is very informative such an underrated channel keep going man science beats anything👌👌
GamerZerox what about the words of allah?
@@willspencer8694 Allah didn't say a fucking word about bodybuilding...
As someone who is skinny and been working out at home most of the time, this video is really useful to gain muscle. I've been struggling to gain muscle since high school. At the time I didn't have a nutrition plan because I haven't done research about gaining muscle.
Overall this video is pretty useful for me
did it work
How can you increase weights from home?
Great video, will definitely include in my diet and workout regime. Much thanks
Not only has this helped my knowledge for myself personally but this has actually also helped me for my college assignments for my Sport Science class, so thank you!
This was great, never hurts to be reminded of the essentials.
6:00 "gradually" hahaha nice insert
Who’s hear with quarantine
Lol
Lin Samuel Memeanda 1776 me 😂
I hear to
Here but yeah. I’m hear ya
i m hear too 🤣
There are studies that you can build mass in a calorie deficit. You just need enough protein (1,2 - 1,6g per kg) so...
sel Morgan, okay but is it more optimal than being in a surplus?
So what I imagine eating a lot of carbs is easier
@Player 1 any studies you can link?
@@Jg-lq6hs 1.3 grams of protein per pound of body weight at an optimal 1 hour workout per day. The protein will get stored as fat if you dont workout to failure
Thanks for all the good tips
I watched a lot of videos on this subject and this is by far the most complete and informative well done video I’ve watched… I’m saving it
Step 1 is so true. I used to think I ate a lot, then I did the math and I was only eating 1,500 calories per day!! Now that I've been averaging 2,600-3,000 per day I've been gaining weight at about 2 pounds per week.
This video is actually extremely good wtf. So much legit information! Well done
I say just join the 6-12 challenge you provide. They work great and I’m loving it!!!
Dam this guy is freaking awesome! Everything he says is backed up! Subscribed!!
something im struggling with is i’m 57kg which means i can have around 91g of protein a day to be healthy but it’s hard to reach a high amount of calories with that restriction
Eating before bed can affect your sleep quality. If you go to bed full, your body will be trying to digest while you sleep, which means you don’t sleep as well. Just don’t eat within 2 hours of bedtime
Great video, I used to be skinny (I've been going to the gym for many years now). I was particularly interested by the advice on carbs, I've always tended to be focused on increasing protein intake.
Me: hmm wonder why I don’t gain muscle...
Video: Don’t add excess cardio.
Me: Oh yeah, I’ve been training for a marathon.....
Went from prestige master in call of duty into a marine drill instructor.
I'm 6'1. At my lightest I was 149lbs. Up to 193-195lbs rn.
Not eating as much candy helped a lot. My diet is 85% meat, eggs, rice, and milk.
Started with starting strength method- now I lift 5-6 days a week.
Crazy how 30-40 lbs later I still feel and am considered skinny but not nearly like I was.
Keep at it!
I've been bodybuilding for over 35 years. I want to acknowledge the excellent science based information which if followed can change peoples lives. Whoever did the video editing for this is a true master. I remember every single movie from all of those well placed movie clips. This video could be played in the background on 24x7 loup for my younger body building self!
I dont count calories but im having huge improvements from skinny fat to lean
Please share with us what your doing? Major skinny fat female over here. Thank you in advance.
marie2214 I am no him but you gotta up your protein intake and follow a good training program.. I would say eat at least 0.8g protein per pound of your body weight... and be consistent you would see results...
marie2214 no special diet. I just make sure I eat lots of protein each meal and medium carbs, drink cows milk post-workout, provide some low carb day 1x a week meaning few rice or such, cheat day and eat all I can, do cardio 2x a week , and most of all being consistent.
@@Mayousse And weight training, lots of it, and don't overdo cardio
i'm 19, been skinny all my life no matter what i've tried. i'll give this a go but as i'm a paramedic i don't have a regular sleep schedule at all so the getting enough sleep part is gonna be quite hard :(
Training and diet are more important than steady sleep. That's why you see so many huge ass Marines. Those guys are sleep deprived as fuck but eat and train like monsters
How did you manage to become a paramedic at 19?
that was my first thought aha@@Scoundrel_Plays
Honestly this video is amazing! I'm just starting to lift, and I'm going to attempt to use all these tips right from the start. Thank you!
Being a skinny teenager, I really do strive for at least a little muscle. Unfortunately, I've grown up in a less-than-ideal financial state and can't maintain a healthy or consistent diet. I know nothing about how to construct a diet that would allow me to start gaining muscle and I haven't heard of any miracle diet plan that transcends my financial barrier. But I hope I will be able to build myself a "rockin' bod" for myself when I'm a little more well-off.
i need to reccomend this for my friend he is very stronk already and very big!!
@Syn Icorzey
Fats = testosterone, not carbs, carbs = Moobs
Thanks for the video, very complete and useful! Great work!👍
Wow this guys looks like Sergio Ramos.
Spot on!
I don’t see it at all 🤨
6:57 in and now I have to agree with you 🤣
Adam Guy who’s the guy on the right tho?
A homosexual version
In my experience, the quickest way I ever gained muscle was to eat heaps of the right foods. I trained harder and briefer. Only two full-body heavy workouts a week. That was enough. You stimulate muscle growth. One secret- skinny guys can be neurotic and get stressed easily. Gotta be relaxed or you won't be hungry --when the sympathetic nervous system is engaged for too long, digestion is adversely affected
Lol I'm always hungry I'm like skinny fat with some muscle but I am always hungry
Very nice to see all the gentlemen in the comments helping each other out.
Raise your hand *SKELETON ARMY*
When I was in highschool I was a hardgainer mind you I worked out alot so I had muscle and was toned but I could never get big. I remember in college somebody said try mutant mass so I bought a bag and took the 4 scoops that's when I went from skinny jacked to big jacked and I finally understood the value of a calorie surplus.
Is that like a mass gainer? If so, then what's the main ingredient?
I’m 6’2 and I weigh 150, I’ve been on a 5000 calorie diet and working out 2+ hours a day, I just can’t gain a pound, I’ve been doing this for a month and a half and I know it’s a really short amount of time, but I feel I would still see some sort of results in my mass
Work out less. 2 hours or more is not going to help.
You HAVE to take rests man! You aren’t letting your body build the muscle in the rest periods.
What are doing for two hours bruh get a weight scale and count your cals
First muscle growth video that actually references scientific papers. Well done on the great content!
I work at Panda Express where I’m on my feet for 12 hours cooking 1-2 times a week. Does that count as overdoing cardio.?
johnkerplunk39 no
RaikkuS ehhh idk man
#1, literally me everyday. I try to eat enough, but always i look at my count and see still like 500 or more calories I have to eat.
Johnny Castle knows his fitness
He does look similar to him just a slightly skinnier face 😂
I like that he has all of his sources, good shtuff man
I do all of them regularly but still skinny af😭🙏
When I started to train I was 115 pounds, today I’m around 165 pounds but I took me a lot of time! There’s no fast way, if you wanna get big, you gotta eat big
Soumya Ranjan Nayak, eat, eat and eat. I used to think I was eating a lot until I really started to eat. Look for a diet for your body type, height and weight and that fits your goal :)
@M E how tall are you?
I’m 5’ 11” 😬 like 182 cm
I’m not that tall
Yeah! Even bodybuilders are shorter than that 😂 that’s why I don’t want to keep growing cause I want to compite in the future 💪🏽
This is only video i found that was actually helpfull.
Perfectly explained and had me hooked the whole time.
Nicely done. Subscribed.
Greetings from Greece.
I struggled for years to build muscle. I was aware that you need protein, so I drank a protein shake (~20g) after every work out. But otherwise I ate as I normally would. Only this year I realized that you need A LOT more protein to build muscle. I started eating 1,8-2g of protein per kilogram of bodyweight daily, and finally I'm seeing clear progress.
Overdoing cardio is what got me in the "too skinny to gain muscle" catergory. I'd run for four hours a day (two in the afteroon, two at night) and didn't bother with strength training. Now my body fat is slightly below average and lifting is way harder than it would've been before I lost so much weight.
Same, I want to bulk up but I love riding my bike so it’s hard
@@BobTheDonut123 I can't stop walking/running. I feel like I haven't done enough if I don't get at least 40k steps a day...
very informative vedio I really like it..
and I learn from this vedio..😘
Video*
Thank you bro! this video is for me 🙏🙏💪🏾
Great Video! Thank you. I have an important question. I have watched many videos concerning the same topic and in each video they talk about excess cardio but never define "excess cardio". Knowing what is meant by "excess cardio" is very important to me.
I am an OCR Athlete. I started about 2 years ago. Before then I would never be seen in a gym - I hated gyms. However my background consists of professional dance, skateboarding, and snowboarding. So I started free weight resistance training when I committed myself to competing in obstacle course races. If you know anything about OCR then you know that it demands just as much strength as it does cardio endurance. So while I go to the gym and workout (weight resistance with progressive overload) 3 days a week. In addition to that I spend 1 day a week doing performance training (body weight workout and explosive workouts). I also run 6 days a week (easy 5k 3 times a week - hill and stair sprints 2 times a week - long run, like 6 to 8 miles, or a race 1 day a week). I am a relatively thin guy - 155 lbs, 15% BF, more definition to my body that 2 years ago (I was 50 lbs overweight at 29% BF)
So based on the schedule I mentioned above, would you say that I do "excess cardio"?
I must say that since I began my racing and my journey, I have gotten stronger and faster. I like the direction I am going and I am a patient man but I would like to get to a decent "beach body" by 2020 (I have alway wanted a body that looks like like Bruce Lee). I have my nutrition "dialed in" (I use MyFitnessPal). Based on this (small amount of) information, I would love to get your opinion.
Since you didn't get an answer, I'll try to help out. Keep it simple - if you're still in a calorie surplus, taking all your cardio sessions etc. into account, then you're good. Just try to calculate that. Or you could just see what works for you. If you don't build any muscle then try to reduce the cardio or increase your calorie intake. Either way, sounds like you're a very fit guy and that should always be the number one goal.
Usually I don’t watch videos on UA-cam about lifting and stuff but this was actually really helpful, not some guy who just says to eat and lift more this video actually gives facts and explanations