Added: Nov 19, 2008
From: waynebw
Duration: 1:52
http://www.behot.com.au/hotebook.php After being skinny since I was a teenager, I decided to bulk up and get stronger. In early August 2007 I was 66kg / 145 pounds at 181cm (5'9'') tall, with around 14% body fat. My goal I want to achieve in 2008 is about 82kg (180 pounds) at 11% body fat.This video is to show how a skinny guy can change his body and appearance, even if you know nothing about diet and training to begin with.I'm looking at doing some videos on diet for skinny guys, that is what has worked for me, and helped me gain muscle. So if you would like to see this, let me know!================================CURRENT DIET GUIDENotes:This is my base diet, I always swap/substitute parts because I get sick of repeating stuff quickly. The Carbs/Protein/Oils still remain about the same.Diet has almost zero: - Animal / saturated Fat - Processed Sugars - Alcohol or Softdrink (soda)Diet does include each day: - 2 Litres of water - 1 Multi-vitamin - 1 25g serve Flaxseed oil (for Omega 3)Meal 1. - BreakfastOats or Cereal + Skim milk + FruitMeal 2. - Shake:6 egg whites (+ 1 Yolk)1 banana + 1 other fruit25g HoneyOptional small serve Protein PowderMeal 3. - Lunch200g Serve of lean meat(Beef, chicken or fish)Some veges (eg. broccoli)Rice / Pasta / Wholemeal Bread20g Olive OilMeal 3.5. - Optional - 30-60 mins before gym1 Piece FruitSmall serve honeyWORKOUT. - 2 Hours after Meal 3Meal 4. - After gym Protein shake4 egg whites (+ 1 Yolk)1 BananaOne 30g serve of protein powder(I use a fast absorbing Isolate here)Skim MilkMeal 5. - Dinner250g Serve of lean meat(Beef, chicken or fish)Some veges (eg. broccoli)Rice / Pasta / Wholemeal Bread20g Olive Oil================================CURRENT WORKOUT PROGRAM4 Day workout cycleDay 1. - Chest & TricepsDumbbell Presses - 3 sets of 10Dumbbell Flyes - 3 sets of 10Pec Deck - 2-3 sets to failure (aim for 10-15)Tricep Extensions - 2 Sets of 10Cable Bar Pushdown - 2 Sets of 10Rope Pull downs - 2-3 Sets of 10/failureDay 2. Back & Biceps & ShouldersWide grip pull ups - 2 sets of 8/failureWide grip cable bar pull downs - 3 Sets of 10Dumbbell curls - 3 sets of 10(don't rest each arm, move both same time, meeting at 90deg)Seated cable row - 3 sets of 10/failureShoulder Press - 2 Sets of 10Shoulder Flyes - 3 Sets of 10Mini barbbell curls - 2 sets lighter weight - 15 reps/failureDay 3. Legs & AbsWeighted Squats - 2 Sets of 10-15(I do the ones with the barbell on my shoulders)Quad extension - 3 Sets of 10Hamstring machine - 3 sets of 10Leg Press - 3 sets of 10Calf machine - 3 sets of 10Bent over rope pulldowns (for abs) - 3 sets of 10Weighted sit-ups / Crunches - 2-3 Sets 10/failureDay 4. Day off (optional)Then go back and start day 1 again
Channel: People
Tags: body build building ectomorphic gain grow muscle skinny training weight weights
Rating: 4.71 (127 ratings) Views: 84357' favoriteCount='188 Comments: 25
waynebw Says:
Nov 19, 2008 - I do eat them now... After reading a bit I got myself out of that mis-conception :) I think (like anything) excess is bad, but in moderation can be good! :)
amazingdany Says:
Nov 19, 2008 - Respect! It sucks to be ectomorphic but you broke the barrier! 80% of the game is in a good diet!
thibaulthalpern Says:
Nov 19, 2008 - Dude! You look really cute as a thin guy. C'mon! Really..!! Yes, your later pictures have you bigger but I think you're much cuter as a skinny guy. Tell you why: as a thin guy, you look friendly, approachable. As a bigger guy: it looks like you're putting on some heft (not necessarily all muscle looking but some fat) and making you look more hulky, aloof, unapproachable, and a little mean-looking. C'mon...go back to that cuter old self!
thibaulthalpern Says:
Nov 19, 2008 - Compare your look at 00:58 (very cute, very friendly looking, very approachable, non-threatening, and I read all of that as adorable) with the more present image at 1:48 (not ugly by any means but looking a little more cocky which I read as unapproachable, unfriendly, not that adorable).
waynebw Says:
Nov 19, 2008 - lol Well i'll take that as a compliment :) I don't look like that normally, my friends say I'm way better/aproachable in real life than my photos.. Also, remember I will be cutting in the near future, so my size will go down again (these photos i have more body fat).. anyway cheers :)
londonboyracer Says:
Nov 19, 2008 - about your comment on "pure ectomorphs cant gain weight", thats an idead you have put into your head and cant get out of. There is no such thing as a pure ectomorph everyone is a combo of all 3 body types, you have come up with that reason as an excuse to not bulk up, all you need is the right amount of calories and a good workout. ANYONE CAN BULK UP!!!
drummerboy0 Says:
Nov 19, 2008 - Congratulations man. Real good job! your looking great now :D
yungadizzle Says:
Nov 19, 2008 - wow...you def inspired me...thanks from a skinny guy!
waynebw Says:
Nov 19, 2008 - Thanks! :)
TerrapinFlyer2 Says:
Nov 19, 2008 - Im only 14 and i only weigh about 100 lbs and you were like as small as me lol..but ive been doing heavy workouts and eating alot of healthy food and noticing growth but im still smaller then alot of my friends but taller then some that used to be taller then me...one thing i have to tell you though if your young and small like me learn how to fight...good excersice and people will relize that even if your small you can still throw some hands
SkinnyToMuscle Says:
Nov 19, 2008 - diet programm... all these eggs every days isn´t that bad for your body?
waynebw Says:
Nov 19, 2008 - Nope.. eggs are great for you, yolks and all. Don't believe that saturated fat crap, sat fat is good for you. Just Trans fat is the nasty one.
rockkilic2 Says:
Nov 19, 2008 - he definitely looks more confident at 1.48 than 00.58 thats why you see him as arrogant.
SkinnyToMuscle Says:
Nov 19, 2008 - so ok your diet program looks great i will try it out.. but could you add the hours to for example Meal.1-breakfast 8.00 am
jazzmanhuhu Says:
Nov 19, 2008 - This is a silly comment. You cannot base friendlyness on a picture.
rjau2005 Says:
Nov 19, 2008 - im also skinny, and im currently hitting the gym every day morning to gain weight and muscles.
immortalbasterd Says:
Nov 19, 2008 - hmmm man u really inspired me ;)...anyway can u help me out abit,i bought dis weight gainer for harder gainers and it taste awfull can u give me tip abt dat plxx thx!
thibaulthalpern Says:
Nov 19, 2008 - It's not entirely silly. While first impressions are not the only thing, it can open or close doors. Don't tell me that you don't have instinctual feelings about someone depending in part on how they look.
Nicedude111 Says:
Nov 19, 2008 - terrapinFlyer2 lol stfu midget , I came on this video to see this man's progress not to hear how to cope with depression....great job by the way!
CollisionConfusion Says:
Nov 19, 2008 - lol
Immrbracken Says:
Nov 19, 2008 - good job buddy, ever try anything like creatine? You'll notice a massive strength and endurance increase (which means bigger muscles) on creatine, lookin good though big guy
crazyzombie45 Says:
Nov 19, 2008 - great job man!!! you look great! you kinda look like matt damon, can you give me some nutrition advice im 155lbs and want to bulk up im struggling at the moment.thank you
voodoochildtic Says:
Nov 19, 2008 - Great Progress man!I'm trying to gain more weight myself too! Check out my video about my weight gain improvements!
buybulkwhey Says:
Nov 19, 2008 - good going!! keep it up. hope to see u on some covers some day! =)
andrewishanukaai Says:
Nov 19, 2008 - bro eat your animal fats they zap up your testosterone. don't be another fool who falls for the "saturated fat/cholesterol is bad for you" propaganda.