Science's Workout/Weight Gain Thread

[Evolve]

So I'm an ectomorph. Could eat McDonald's all day everyday and not gain a pound, I only ever gain weight with working out and eating sufficient protein ie muscle gain

Around 3 years ago I was weight training 4x week and was my heaviest at 174lbs, I'm 6' 3.5" with wide shoulders so it would take a lot of weight for me to ever look real big but I used to get comments on gains, which was cool.


As I've just finished college and have some free time, I've decided I wasn't to dedicate some time in this area of my life again, hence the thread. I'm more active athletically now rather than just weight lifting, so my goal is to get to around 180lbs and see how I like it, my first goal is to hit 165lbs, while maintaining a good level of fitness by mountain biking and hiking.


As money is short after college, I'm using purely a 16kg kettlebell, exercise band and whatever I can use in the park. I've used a kettlebell a little in the gym before but now have 'Enter The Kettlebell' by Pabel Tsatouline (highly recommended by Tim Ferriss) and will be going through it methodically to make sure of correct form and steady progression.


Gf took all my measurements last night - chest, waist, arms, legs (thigh, calf), and I just went out to have my weight, height, BMi and body fat taken -

Weight: 72.1kh
BMI: 19.6
Body fat: 13.4%

Just about to order some protein, plus I'm having 2 capsules of flaxseed oil a day, but my diet is pretty clean already with green smoothies, fruit, good meats, sweet potatoes etc. Will add a little about diet but mainly focus on training


Have been working on form the past 2 days. Heading to park tomorrow to start phase 1 of the book.


Let's fuck!!

[Moiser]

Good stuff, looking forward to reading about your progress.

[Valmont]

Thanks Science - let me know about how this goes, particularly that program. Just ordered a 16kg Kettlebell myself and starting to use it.

[Evolve]

So hit the park today and it was definitely more exhausting than expected


Following phase 1 of the book and managed 10 minutes of alternating swings with light jogs in between. Stopped like 4-5' times, a killer. Not so much muscular fatigue just tired and a little out of breath, this shit really kicks your ass.


After that I tried to do some Russian get ups, but it's a pretty heavy bell and as my technique isn't solid I didn't wanna pull anything. I did 16 presses on each arm to start to strengthen and refine getting the bell into position for the first movement, but don't think I have the strength yet to complete a decent get up


Will work on technique without the bell tomorrow, making sure I'm in the right position


Protein ordered and on the way

[Evolve]

Rest day today


Will do some weight free Russian get up technique practise later, and some stretching


Porridge with raspberries, tea and flaxseed oil capsule for bfast


3 egg omelette with cheese and handful of cashews for lunch


Fish cakes and potatoes for dinner


Need to go shopping to get fresh fruit/veg/coconut milk for shakes


Protein arrived to gfs mums place, may go collect later if have time. If not then tomorrow

[Evolve]

Hit the park again today. Goal was swings, jogging, swings, jogging etc for 10 mins. Stopped 4-5 times on Monday, so goal was 3-4x today. Managed to stop only once! No idea why, but split it into 2 5 minutes and felt pretty good. Then did some overhead presses and chest presses. Attempted Russian get up - managed 2 on right side, with a little help from left arm in places. Then about half way with left arm, definitely weaker


Porridge and flaxseed cap for breakfast, eggs in wholemeal toast and banana for lunch, protein shake post workout


Not sure on dinner yet, something high protein/carb


Went shopping yday so will also make a smoothie - spinach, kale, banana, frozen berries, water, a little juice, and unflavoured protein powder. Should be coconut milk too but I forgot it grrr

[Evolve]

Will be weighing myself after a month, initial goal is 1lb/week so 162lb would be a win

[Evolve]

Hit the park straight from bed this morning, much quieter and easier to concentrate. Same routine as before, stopped 2x during 10min set, then managed around 3 RGU on right side and 2 on left, still not perfect and need a little assistance from opposite arm on occasion, but much improved since Monday, so happy


Light stretching, walked home. Cold shower, eggs on wholemeal toast and protein shake for breakfast.


Definitely prefer working out in morning, sets me up for a productive day

[Moiser]

Good stuff mate, keep it coming!

[Evolve]

Good stuff mate, keep it coming!

Thanks buddy!


Weekend kettlebell break so went out on mountain bike for about 4 miles. Mainly for fun but got some nice cardio up some steep climbs and some of the fast downhill trails are a good conditioning workout


Speeding through the woods is also a great way of being forced into the present moment