3 Mass Gaining Tips for Skinny Guys

20:11 Eugene Madondo 0 Comments

I used to be a skinny guy not so long ago and I managed to gain some mass. I receive emails on this blog and asks on Tumblr asking me how I got bigger or how to get big or which workout to do to get big. I am going to answer part of that question in this post. I see mass gain as a really simple process, its not easy but its a simple process and I share 3 easy to follow tips with you guys so that you can finally gain some muscles.

Here is a video I made sharing 3 tips to getting bigger:





Using the 3 tips I share in this video you will get bigger and build a better body. The kind of workout you do does not really matter at the end of the day, as long as it incorporates compound exercises and works out the whole body. You could even do only bodyweight exercises and still be able to build mass, it will take longer and you will have to do enough challenging exercises in enough sets and reps consistently to get results. We are all different so what works for me may not work for you so its always great to try different workouts and workout splits to see what works best for you, maybe your body responds better to more frequent training. We all have different genetics so some guys may be able to gain more muscle in a short period of time whereas it might take others longer to get the same results the key thing is to be patient, keep pushing and to never give up.

Here are some other posts that might help you on your bulking journey:


Understanding your metabolism and body type - this post explains the different bodytypes and how to train if you are an ectomorph (skinny hard gainer), mesomorph or an endormorph. It also explain bmr and maintenance calories and what to do to lose or gain weight using your maintenance calories as your reference piont (eat above maintenance calories to gain mass and below maintenance calories to lose weight).

How much to eat at breakfast to get bigger - this post gives you an idea of how to count calories and how to see if you are eating enough to get bigger.



8 Weeks Results Intermittent Fasting (eat stop eat results)

00:47 Eugene Madondo 0 Comments

I have been fasting for the past 8 weeks now using the eat stop eat method for intermittent fasting which is a 24 hour fast done once or twice daily along with resistance training 3 or more times a week. Click here to read more about eat stop eat. I have only been fasting 1 day per week for most of the 8 weeks, my results will differ from someone else's results especially someone who fasts for 2 days a week or consumes less calories on non fasting days. My results will also differ from someone who does consistent cardio, I stopped jogging a few weeks back, I think its like a month since I last jogged (I ran a few km's then when I got back from my run I started coughing and feeling as if I was getting the flu, it was the end of winter here and people always get flu like symptoms when there is a change of season for some reason, so I decided I would not run for that week and I never got back into it hehe).

8 weeks results intermittent fasting

I lost some weight at the beginning but not a lot since I was pretty lean to begin with so I have been noticing little differences in abs visibility which signaled to me that my bf was decreasing but I was not losing a lot of weight even though I was at about a 3000 calories deficit each week. The less fat you have to lose the harder it is to lose more fat its like your body is holding onto it. I have also noticed that as my bf has been decreasing I have been looking more muscular, even though I weigh less I look bigger. You will find that many fitness model who look big really aren't that big, they appear bigger and more muscular because of lower body fat percentages.

8 weeks fasting results eat stop eat

I have been feeling and looking bloated lately but that's because in the past few days I have been eating a lot of sweet potatoes, they always seem to me me bloated. In the video and pictures I am posting here you will see how I am looking now but I usually have better looking abs and cuts when I am not bloated.



intermittent fasting for 8 weeks

intermittent fasting progress

getting ripped using intermittent fasting


The last time I wrote a progress post I said I was going to stop doing weighted oblique workouts so I did, the only abs exercises I have been doing every other day are sit ups and leg raises. If you have been following my recent blog post then you would also know that I am now doing mostly bodyweight exercises, there is a lot of core work i bodyweight exercises that why you usually find guys who do calisthenics with awesome abs, all those bar exercises are good for your mid section.


Advanced Push Up Workout for Home Training

22:06 Eugene Madondo 0 Comments

So last week on the post about how to do more push ups I shared my new goal with you guys. Its not really a new goal but now am focusing on it. I want to be super fit and want to be able to do elite level workouts and exercises. The exercise that is my target for now is the superman push up, its the ultimate push up in my opinion. To get there I know I will need lots and lots of practice which is why I have dropped my previous workout which was basically a slightly altered Arnold Schwarzenegger workout split. My new workout plan is basically mostly bodyweight exercises that I will be doing and a little bit of weights for body parts I feel need the most work or body parts I feel I can't target that well with the bodyweight exercises that I can do.

explosive push up workout
A bit more practice then off to the next level and the legs will also stop touching the ground
My plan to get to the elite level which is the superman push up level is practice, practice, and more practice...but what exactly will I be practicing? Well its no use practicing normal push ups if my goal is to do superman push ups, so I will start doing more challenging push ups and also more explosive push ups to build my explosive strength. I know if I tried doing superman push ups right now I would fall flat on my face and probably damage some teeth or something, so the plan of action is to progress through different levels of push ups.

I will start doing more clap push ups, then I will try and push my self as high as possible so that I increase the time between exploding up and touching the ground again, then I will try to do double clap push ups, whereby I clap twice before hitting the ground again, so I would explode up then clap once behind my back and once in front before hitting the ground in push up position again. After I get used to the double clap push then only will I attempt the superman push up.

I will not only be doing clap push ups I will be doing other variations of push ups as well as I have a physique to maintain and improve. I will be posting my bodyweight exercise workouts in the next few weeks starting with my advanced push ups workout that is going to be helping me towards my goal of doing superman push ups which I am posting below:



In the video above I am doing the side to side push up, the spartan push up, clap push ups as well as close grip push ups. I feel this is a nice upper body workout not just a chest workout and should you want to try it out try to do 3 or 4 sets and aim for at least 10 reps per set of each exercise.

Below are the videos that have inspired me and the level of fitness I want to reach.



How to Do More Push Ups for Beginners

11:16 Eugene Madondo 0 Comments

If you are just starting out with home training or bodyweight training, you may struggle to do normal push ups. Today I recorded a video sharing some tips to help you do more push ups and eventually move on to more advanced push ups. Push ups are a great upper body workout and require you to have enough strength to push most of your body weight up with control, that is not an easy thing to do so you should not be embarrassed if you can’t do many push ups to begin with.


How to do more push ups for beginners

3 simple tips to do more push ups


Do beginner push ups

If you cannot do a normal push up, it’s best if you start with the beginner push up which is the push up you do on your knees. It’s an easier variation because its decreases the weight you have to push up and down, making you lift mostly your upper body instead of your whole body. These beginner push ups will help you build some initial strength so that you can do a few normal push ups in a few weeks time (when you are able to do the normal push up will depend on how much you push yourself and how often you do push ups, the more you do them the easier they get).

Take your time

If you can do a few normal push ups even if it’s only 2 or 3, what you should do when you have time is do the push ups in sets of 2 or 3 or as many as you can do in a set, then take as much time as you need to recover, as soon as you can do another set you must do it and repeat this for a while (it will all depend on how much time you have (aim to reach a certain target for example 30 to 50 total push ups during that session). As you get used to doing push ups, you will take shorter breaks or you might not rest at all and do 1 set, it will take you less time to do 50 reps so you will have to increase reps and play around with the number of sets in the coming weeks.

Do them throughout the day

The third tip I have for you is to do push ups throughout the day, do your first set in the morning before breakfast, then have another push up session in the middle of the day then again right before you sleep. As I said before the more times you do push ups the stronger you get and the easier they get. Soon you will be able to combine all 3 sets into one session of 3 sets or 1 big set.


I will be recording a video sharing tips on how  to do more pull ups in the next few days, if you are interested in that be sure to subscribe to my YouTube channel, add me to your circles on G+ or just subscribe to this blog via email, whatever you like. I will also be changing my workout program to be more calisthenics which is in line with my goal to be super fit I will write another post to share my goal and how I going to get there soon.

What to eat for breakfast when you are bulking?

03:06 Eugene Madondo 0 Comments

I got this question on my tumblr a few days ago so I thought I would answer it here as well. Bulking is a major concern of skinny guys wanting to get bigger or just any person who wants to increase their muscle size in general; eating is a very important part of the bulking process. While eating is very important what you eat is even more important. If you eat healthy food you will get better results from your bulk then if you were to eat junk food during your bulk. So before you start bulking you have to think about your goals, do you want to get bigger slower so that you pick up less fat? or do you want to bulk up faster but pick up more fat than the clean bulk and then cut down when you feel you have gained enough size?

Bulking is a calories game

 
eating like a king at breakfast for size/bulking
This is something a normal person would eat for breakfast, its great but not enough.

It’s all about the calories but before you can start thinking about eating a whole bunch of calories you have to calculate how many calories you are currently eating to maintain your current body then from there calculate how much you want to add to those calories in order to gain mass. As long as you are in a caloric surplus you will gain mass and the opposite is true. You cannot copy someone else and eat as much as them for example you cannot be eating like an Olympia competitor, those guys are huge and they are on juice so they require more calories to maintain their monstrous size, if you were to try and eat double the calories you eat now (say you were eating 2000 calories a day and are now increasing it to 4000), not only would you find it difficult to consume that many calories but you would also get really fat which is not the desired effect. To gain some size just work out consistently at least 3 times a week and then increase your calories by about 500 calories a day so that if you were eating 2000 calories or if your maintenance was 2000 calories then your bulking calories would be 2500 calories.

Don’t be shy, have a big breakfast


What you eat at breakfast does not matter that much if it gives you the macros you need to meet your caloric targets. Breakfast is 1 of 3 main meals so you are going to be consuming a lot of calories here to start off your day especially if you had a fasted workout just before breakfast. I know some people don’t like big meals at breakfast because they want to feel light or whatever, but eating big at breakfast is not a bad idea, just think about it, whatever you eat will be used up throughout the day especially if you an active person. Some good meals to start the day off with are a couple bowls of cereal because you need those carbs for instant energy for example oats make a good breakfast meal  ½ cup  of oats is 150 calories, check the label of other cereals and see how many calories you get per serving. You can have 4-6 eggs(depending on how many calories you need that day) to get your fats and protein in, some people like eating egg whites and not the whole egg but you are bulking and its breakfast you could use the extra calories. A large egg has about 72 calories. Now because you are bulking you will have the eggs and cereal. If you were to have 4 eggs that would be 432 calories from the eggs (this is for boiled eggs) and if you had 1 cup of oatmeal that would be 300 calories, if you add the 4 eggs and the cup of oats together you get about 732 calories from breakfast, could be more depending on how you prepared you eggs and what you put in your oats since lots of people don’t eat plain oats. Oh and add some slices of whole wheat bread and that breakfast is hitting a 1000 calories.

muesli raisins and oatmeal good healthy breakfast for bulking


How many bowls of cereal you have and the number of eggs you eat will depend on the number of meals you will be having, if you plan to have 5 meals a day that means you can divide the calories evenly between the meals or you can do what I do if I am bulking which is, I do not change the calories of my main meals breakfast, lunch and supper, I just add the bulking calories as snack meals between breakfast and lunch and lunch and supper (so if I were increasing my calories by 500 I would add two 250 calories snack meals to my normal eating plan).

You could also just increase the calories in your 3 main meals but that is harder I think, like if you are bulking with 3000 calories a day, dividing that up between 3 meals of 1000 calories.


Anyways those were just my thoughts on making bulking easier for you, don’t over think it. Breakfast is the meal that needs the least thinking. I gave you the number of calories in eggs and oats to give you some perspective of how much you should be eating to meet your caloric target per day because most people think they are eating a lot when in fact they are not especially if you are having your meals with water or a mug of coffee which fills up your tummy. My food choices are boring and easy to make if you have time you could get creative and even make yourself some protein pancakes if you are a pancake person.