Yesterday someone made a thread saying how they have a hard time building mass because they're tall and skinny. Turns out quite a bit of people have the same problem, so as someone who managed to build muscle on a scrawny lanky body I wanna try and help out. I'm just gonna share what I did and where I started etc. Im 6'3 and the first pic is 165-170lbs and that's pretty much the weight I started on. My bench was struggling with 0.5pl8 when I began. Took me a month to see slight visible results. 2nd pic is after 9 months of working out at around 190-195lbs. 3rd pic is a bit more than a year at 205lbs, but Ive been slacking a bit. Haven't made much visible progress from second pic, but i still put on mass and gained a lot of strength compared to 2nd pic.
My routine is PPL 4-5 times a week. I do heavy 5x5 compounds and some isolation exercises, also usually heavy. Diet is pretty much anything I get my hands on. My biggest source of protein and calories were peanuts and milk when I couldn't stuff my face any more. Coupled with 2 scoops a day and regular meals. The best advice I can give anyone struggling to gain mass as a lanket is: eat like a pig. There is no other way you will put on weight and muscle unless you eat a lot. I know stuffing your face with food can be hard and you'll feel like you wanna throw up, but that's why I drank milk.
Im not claiming im a body building expert or that what I accomplished is a miracle, but based on what I see on Jow Forums I think I did better than 95% of people given that I'm natty and started of as a skinny loser. If the thread kicks off and someone has a question I'll try to answer it the best I can, using my personal experience as reference.
You posted this yesterday. Good for you, nice progress, but it's already been done.
Oliver Gomez
just post this garbage in the CBT thread you narcissist cocksucker
Tyler Bennett
just imagine how hard i would be smashed on that washing machine
Jeremiah Davis
Thanks for the tips, I already knew most of this. What can I do if I can't eat peanuts and absolutely want to avoid milk?
Also you weren't a wristlet.
Austin Sullivan
No I'll brag in the catalog for everyone to see Very
Aiden Hernandez
how did you even out your waist area from 2nd pic to third?
Grayson Baker
hot and trips ily
David Bennett
Age? Natty?
Aaron Russell
How'd you get that thick core?
Robert Torres
Please post more details of your routine and diet. t. 6’3” lanklet
Nathaniel Roberts
6'6'' here Did shit wrong for first 3 months eating in suficit as I heared I should cut first, then somehow tried to eat 3k cal each day but it's a hell of struggle as it's so hard for me to lift heavier. Can you give more tips on shich body parts to focus?
I'm pretty sure it came from deadlifts. I didn't do them much at the beginning because pelvic tilt, then I started doing them and it filled out. Not 100% sure tho. 21 when I started, nearing 23 now and yes natty I did a lot of construction work and digging parallel to working out and that involves a lot of core. I didn't do a single sit up at the gym or worked out my obliques. There's no "diet" for gaining weight. Just make sure you eat 5 times a day with 30-40g of protein per meal and you're fine. And the routine is PPL as I said. Do all the major lifts and do some isolation exercises for biceps, triceps, chest, shoulders. The rest should all develop nicely purely from the compounds. Depends on what you're going for. Personally I think you should work everything out equally. That's why I did push (chest triceps) pull (biceps back) legs. And as I said, if you feel like you can't eat anymore, drink your calories and proteins. Idk how to help you with your wrists, but just try to find any calorie dense food. I heard oats are great altho they make me sick. Meat, any nuts or seeds like sunflower seeds, those all got a bunch of protein and calories per 100g
Julian Gutierrez
So is it dirty or clean bulk that you're suggesting
Hunter Adams
Im 6’3 and been lifting for 3 years total (first year was fucking around on brosplits) and with a shit diet and had like 6 months off due to gf gains goblining me. I’ve gained ~ 14kg or ~30 pounds and am currently at ~170 plateaud and doing PPL 4-5 times a week. I’ll probably start a proper bulking diet with milk and peanuts like OP mentioned cause I think i’m still pretty dyel (pic has good lighting I guess).
My question would be should I either to stay on PPL or do 5x5 heavy as fuck with accessory lifts.
No idea why is the pic upside down im on my phone atm
Evan Bailey
You're 170 at 6'3? I'm 175 at 5"3 Fuck I wish my problem was putting on weight
Ryder Parker
Thanks man. Mind sharing some stats? What are your arm measurements? Tough to look big at our height. And what kind of weight are you doing for the big lifts?
Leo Morgan
Question on diet... You say we should eat like a pig, but what if I want to also maintain a relatively low BF%? Do I just need to eat clean while eating above maintenance?
5 months ago >6'6 >180 >focused on heavy lifts and hitting my macros Currently 210 at about 16-18% bf. Goal weight is to be about 215-220 at about 12% bf.
Anthony Morris
i think he is hot last 3 numbers of number being the same = trips
Elijah Brooks
yeah im curious about this, how do you stuff your face but not just bloat the fuck up?
Jacob Miller
can you be my bf so I can cuddle your abs pls??
Xavier Green
so you´re saying that you started to lift weights and ate enough protein and that made your muscles grow?
Wow. Please teach us your secrets master
Justin Taylor
So you're saying you went to work everyday and you now are rich ?
Wow. Please teach us your secrets master
Isaiah Smith
bup
Cameron Russell
I'd say clean I'm doing 5x5 heavy with accessory lifts but it's still based on PPL. try changing it up a bit My 1rm are B: 140kg DL: 180kg IB: 110kg S: 0kg OHP: 85kg I can also curl 60kg for sets of 5 with the z bar on the Scott bench and do pullback rows with 110kg. I'd say I'm pretty strong all around. Arms are 16.5" nothing spectacular. The more muscle you build, the more calories you burn so you'll need to eat a lot anyway. But you won't gain so much wait so quickly that it's gonna turn you into a fatass without you noticing. Trust me, just eat A LOT. No other way to gain mass if you're stalling As I said. It won't happen over night. If you think you're starting to get too fat, stop eating as much. But my honest advice is that you just try eating a lot for a month while working out properly and see where that lands you. Sure thing man A lot of people seem to be applying that method and say it doesn't work for them. Obviously they're doing something wrong if I personally pulled it off
Noah Lee
Oh wait I responded with something completely irrelevant to your question. Didn't read it all the way through. I'm no expert on diet and burning body fat, but my guess would be; eat enough protein at something like a 500kcal deficit. It's gonna take time I think because building lean muscle is a slow process. I assume you know all that already tho. I think it would take you like a year to pull of what you want
