Ok, here's the deal. I don't know my current body fat, but it's pretty damn low. Got full sixpack showing along with side/hip downward muscles ( and yea OG, those ugly veins that go next to them). lol, guess I wasn't as lean then as I thought. Anyway, here's my issue. I'm fuckin SKIN AND BONES around my ribcage / hips / stomach. I only really notice it when stretching or laying down though. When I lay on my back in bed, my ribcage sticks out with the frame of my body, then when you get to my stomach it drops down like i'm a fuckin 3'rd world starving child.

Is this something I have to deal with being thin? Or can a target that area better and get it to not sink in when I lay down. Standing up I look great. It's not that I don't have muscles in that area, because I'm actually quite defined and my abs stick out away from my body quite a bit. So what's the deal? http://www.gixxer.com/forums/images/graemlins/dunno.gif

eat more.. lift more..

i wish i had your problem..i get fat by looking at food...

hayez said:
i wish i had your problem..i get fat by looking at food...



you sure about that.. it sux to be a hard gainer too...at least you can put on size then diet down according to where you want to be.. im like spidey.. damn near the same build even, ive been busting my ass seriously now for over 6 mos with minimal gains.. i eat like crazy and have yet to even see the scale go up a few lbs over the past how many months... http://www.gixxer.com/forums/images/graemlins/plthumbsdown.gif

Fiddy,you already know what my comment is,so I'm not going to post it http://www.gixxer.com/forums/images/graemlins/crazy.gif

oldgixxer said:
Fiddy,you already know what my comment is,so I'm not going to post it http://www.gixxer.com/forums/images/graemlins/crazy.gif



yah yah yah... im gonna give this 4-6 more months and see if i can get anywere... then i might have to try some other AlternAtive Supplements..... http://www.gixxer.com/forums/images/graemlins/crazy.gif

Fiddy_Ryder said:
eat more.. lift more..



I'm already eating like a horse, even when I'm not remotely hungry. Every 2.5-3 hours! ... and I'm in the gym 2x a day! http://www.gixxer.com/forums/images/graemlins/dunno.gif

What exercises target the torso / ribcage best? I'm seriously tired of laying down and looking like a Somalian. http://www.gixxer.com/forums/images/graemlins/bash.gif I'd really like everything to lay flat on an even plain, ya know!?

Fiddy, do you experience the ribcage thing when laying down too? Is this something I'm just going to have to deal with, or can it be fixed???

Spidey said:

Fiddy_Ryder said:
eat more.. lift more..



I'm already eating like a horse, even when I'm not remotely hungry. Every 2.5-3 hours! ... and I'm in the gym 2x a day! http://www.gixxer.com/forums/images/graemlins/dunno.gif

What exercises target the torso / ribcage best? I'm seriously tired of laying down and looking like a Somalian. http://www.gixxer.com/forums/images/graemlins/bash.gif I'd really like everything to lay flat on an even plain, ya know!?

Fiddy, do you experience the ribcage thing when laying down too? Is this something I'm just going to have to deal with, or can it be fixed???



shit.. i think your metabolism is naturally through the roof now cuz of the dieting and running you did... i dont get the rib cage thingy as i got more bodyfat than you and most likely thats you genetics coming into play. my waist is only 32". i have the upper oblique/rib cage area slightly showing now, but id like to get it all showing.. ive got decen definition in my upper body with good separtion of muscle groups but not ripped.. you do abs right? you may to try doing more torso type exercises.. use the weighted ab machine and do sets like you would regular lifting trying to build mass. high weight low reps. insted of doing sets of hundreds of crunches. you can do oblique crunches with the upper cable machines and a ton of other ones to try and thicken up your midsection. http://www.gixxer.com/forums/images/graemlins/cheers.gif

Fiddy_Ryder said:

Spidey said:

Fiddy_Ryder said:
eat more.. lift more..



I'm already eating like a horse, even when I'm not remotely hungry. Every 2.5-3 hours! ... and I'm in the gym 2x a day! http://www.gixxer.com/forums/images/graemlins/dunno.gif

What exercises target the torso / ribcage best? I'm seriously tired of laying down and looking like a Somalian. http://www.gixxer.com/forums/images/graemlins/bash.gif I'd really like everything to lay flat on an even plain, ya know!?

Fiddy, do you experience the ribcage thing when laying down too? Is this something I'm just going to have to deal with, or can it be fixed???



shit.. i think your metabolism is naturally through the roof now cuz of the dieting and running you did... i dont get the rib cage thingy as i got more bodyfat than you and most likely thats you genetics coming into play. my waist is only 32". i have the upper oblique/rib cage area slightly showing now, but id like to get it all showing.. ive got decen definition in my upper body with good separtion of muscle groups but not ripped.. you do abs right? you may to try doing more torso type exercises.. use the weighted ab machine and do sets like you would regular lifting trying to build mass. high weight low reps. insted of doing sets of hundreds of crunches. you can do oblique crunches with the upper cable machines and a ton of other ones to try and thicken up your midsection. http://www.gixxer.com/forums/images/graemlins/cheers.gif



yeah, i guess genetics are against me here. I do abs now ( low rep - high weight ) , and like i said they stick out pretty far. until i lay down that is.... then they are still defined, just on a much lower plain then the rest of my frame. i'm not even sure what my waist is anymore, got sick of buying new pants. all i know is my '31's are the smallest jeans i have and are still quite saggy. your right about my metabolism too. i cheat all the time now and still seem to keep dropping lbs. http://www.gixxer.com/forums/images/graemlins/frown.gif i'm down to 155 now... lol, my goal when i started all this was 180. doh! http://www.gixxer.com/forums/images/graemlins/laugh.gif

At first when i stopped dieting and upped my calories i was afraid i'd pack on some fat while building the muscle i was after. but it seems like i can eat and eat and eat and eat all day now with no effect. i'm making good gains on the lifting end of things though, so that's good. i really do think we are pretty damn close in metabolism / body makeup. i noticed you said something about doing standing 40lb curls and had to laugh because that's exactly where i am now. i can get the 45-50's up, but my form isn't very good yet. 40's i can get a good pump with nice form.... and i attribute these gains to all the protein/cals i've been taking in. i'm defiantly happy with how my chest/arms/back/legs/stomach are all filling out... it's just this laying down thing that's really pissing me off. and your trying to get your ribcage showing??? i was thinking just the opposite. lol.

anyway... i'll focus on the midsection more this next month or two and see if it helps. http://www.gixxer.com/forums/images/graemlins/cheers.gif

Spidey said:
Ok, here's the deal. I don't know my current body fat, but it's pretty damn low. Got full sixpack showing along with side/hip downward muscles ( and yea OG, those ugly veins that go next to them). lol, guess I wasn't as lean then as I thought. Anyway, here's my issue. I'm fuckin SKIN AND BONES around my ribcage / hips / stomach. I only really notice it when stretching or laying down though. When I lay on my back in bed, my ribcage sticks out with the frame of my body, then when you get to my stomach it drops down like i'm a fuckin 3'rd world starving child.

Is this something I have to deal with being thin? Or can a target that area better and get it to not sink in when I lay down. Standing up I look great. It's not that I don't have muscles in that area, because I'm actually quite defined and my abs stick out away from my body quite a bit. So what's the deal? http://www.gixxer.com/forums/images/graemlins/dunno.gif



2 things

1. I hate you
2. Your not going to get jacked over night, it takes time. Unless you hit the sauce http://www.gixxer.com/forums/images/graemlins/crazy.gif You seem to be doing everything right, just stick to it! http://www.gixxer.com/forums/images/graemlins/thumb.gif

PHISH said:

Spidey said:
Ok, here's the deal. I don't know my current body fat, but it's pretty damn low. Got full sixpack showing along with side/hip downward muscles ( and yea OG, those ugly veins that go next to them). lol, guess I wasn't as lean then as I thought. Anyway, here's my issue. I'm fuckin SKIN AND BONES around my ribcage / hips / stomach. I only really notice it when stretching or laying down though. When I lay on my back in bed, my ribcage sticks out with the frame of my body, then when you get to my stomach it drops down like i'm a fuckin 3'rd world starving child.

Is this something I have to deal with being thin? Or can a target that area better and get it to not sink in when I lay down. Standing up I look great. It's not that I don't have muscles in that area, because I'm actually quite defined and my abs stick out away from my body quite a bit. So what's the deal? http://www.gixxer.com/forums/images/graemlins/dunno.gif



2 things

1. I hate you
2. Your not going to get jacked over night, it takes time. Unless you hit the sauce http://www.gixxer.com/forums/images/graemlins/crazy.gif You seem to be doing everything right, just stick to it! http://www.gixxer.com/forums/images/graemlins/thumb.gif



http://www.gixxer.com/forums/images/graemlins/laugh.gif i worked my ass off to get here man. i wake up every morning and run 30-45min, then am very strict with my diet and lift in the evenings. i take in TONS of carbs/ cals/ protein now and it's working to my advantage, but a year ago i would have just gotten fatter. belive me, i was a fat ass. 5'10" 240lbs then.... now 155lbs. i truly belive anyone can do it... it just takes MAJOR dedication and lots, no SHITLOADS of cardio. not just everyday cardio either... you should be thinking "dear lord am i gunna make it" every step of the way. if not your not you need to up the intensity. once you do this for awhile you'll start to get the "runners high" too. not much anything better in the world then that buzz if you ask me. Anyway, I'm happy to help ya get there too if you need some advice or anything. just ask! http://www.gixxer.com/forums/images/graemlins/grin.gif

I will contact you when I start ripping.

Spidey,if you seem to be happy bodyfat wise,why not try a cycle of Creatine.That should bloat you up at least a good 4-7 lbs. and you should make some small but decent gains while your on it.Give it a shot,and when your finished,you'll basically just piss out the water retention in a matter of 2-3 days tops.

On the other hand,your always going to look "smaller"when your dieting and cut.Everytime I start dieting,there is a phase where I'm not quite ripped yet but just kinda thinner which really palys tricks with my mind.Sometimes I have to sit there and actually talk to myself,and say"bro,your 220,with abs...how can you think your small???!!!WTF is wrong with you...".It's fucked up but it's true.Even when I'm under 10% BFand people tell me otherwise,I'm still thinking"Damn,I wish I was back to 230 and looked jacked in a sweatshirt".......

I guess what I'm getting at is your not small.You have a 6 pack and your close to 160.Thats nothing to be complaining about considering how far you've come.

If you want to put on size,well your gonna have to give up your definition and stop doing so much cardio(unless you want to eat every hour!)and try a completely different training routine.If your sure thats what you want,then I'd be more then happy to help you out.
But if you just want to add a few lbs. of lean mass,stick with what your doing and it will happen,it just takes time when you train natural,and it ain't fuckin easy.Next time you have a physical done,ask them to chek your testosterone levels with your bloodwork.At least that way you'll know if your under/over average with your levels,and that can be all the difference you need to gain size....

oldgixxer said:
Spidey,if you seem to be happy bodyfat wise,why not try a cycle of Creatine.That should bloat you up at least a good 4-7 lbs. and you should make some small but decent gains while your on it.Give it a shot,and when your finished,you'll basically just piss out the water retention in a matter of 2-3 days tops.

On the other hand,your always going to look "smaller"when your dieting and cut.Everytime I start dieting,there is a phase where I'm not quite ripped yet but just kinda thinner which really palys tricks with my mind.Sometimes I have to sit there and actually talk to myself,and say"bro,your 220,with abs...how can you think your small???!!!WTF is wrong with you...".It's fucked up but it's true.Even when I'm under 10% BFand people tell me otherwise,I'm still thinking"Damn,I wish I was back to 230 and looked jacked in a sweatshirt".......

I guess what I'm getting at is your not small.You have a 6 pack and your close to 160.Thats nothing to be complaining about considering how far you've come.

If you want to put on size,well your gonna have to give up your definition and stop doing so much cardio(unless you want to eat every hour!)and try a completely different training routine.If your sure thats what you want,then I'd be more then happy to help you out.
But if you just want to add a few lbs. of lean mass,stick with what your doing and it will happen,it just takes time when you train natural,and it ain't fuckin easy.Next time you have a physical done,ask them to chek your testosterone levels with your bloodwork.At least that way you'll know if your under/over average with your levels,and that can be all the difference you need to gain size....



i hear ya man... the mind can totally fuck with you. my friends have been telling me i'm getting bigger too. it's just the ribcage thing that's been really bothering me. i've been really happy with the progress i've made with lifting, and do prefer to do it the natural way though it's harder. i'm in no rush. i would like some advice on targeting that area though as i'm quite uneducated in the weights department. everything i do comes out of mens health. lol. and it's been working great and i'm happy with the results.... just the rib thing. lol .... and i do prefer looking ripped even if it means slower gains. it feels great to look in the mirror and see everything POP! and for slowing up on the cardio, HA! that's like telling a crack addict that he's got an intervention to go to... ain't gunna happen. i have 100x more energy all day after a morning run then without. not to mention the runners high i get while doing the cardio. i've been happy with the gains i've made and do see a forward progress everytime i set foot into the gym, so i don't mind if it takes 2x as long this way, i love my running! lol. maybe you can tell me some specific exercises to help pack on some muscle around my ribs/torso. currently i'm doing weighted pulldown crunches for abs, and that thing where you hold a weight in one hand and lean to the side for my mid section. lol, told you i don't know much about lifting. here... i'll just give you my current routine.

day 1 legs & cardio
squats

day 2 back & shoulders & cardio
lat pull downs
military press
shrugs
butterfly's

day 3 bi's & tri's & cardio
standing curls
bench press
preacher curls
dunno what this one is called... but best way i can describe it is bench flys. lol

day 4 abs toreso & cardio
weighted side leans, lol
weighted crunches

day 5 rest

day 6 cardio

day 7 cardio or rest.


lol... if you looked at me, you'd think i knew what i was doing in there because i'm getting quite built, but honestly i have no idea what lifting i need to do to hit all of the right muscles. i want to fill out everywhere... not just the poser muscles. any help would be greatly appreciated OG, thanks. http://www.gixxer.com/forums/images/graemlins/thumb.gif

OG - Whats that excerise called that you lay your back across the bench and you extend the dumbell from your pelvis to over your head.
that should give you a nice 'bull chest' ribcage.

PHISH said:
OG - Whats that excerise called that you lay your back across the bench and you extend the dumbell from your pelvis to over your head.
that should give you a nice 'bull chest' ribcage.



i htink your thinkin of pullovers.. back across the bench, feet on the floor. swing the db back till its *over* your head then back up. but you usually stop when its over your chest.. . you can also do it with an ez bar and incorporate a close grip press for a good superset

PHISH said:
OG - Whats that excerise called that you lay your back across the bench and you extend the dumbell from your pelvis to over your head.
that should give you a nice 'bull chest' ribcage.


Yeah,they're called pullovers.They used to be real popular back in the day,and supposedly supersetted with breathing squats was said to greatly expand your chest.Never been a big fan,as it's kinda rough on one of my shoulders when done heavily....

Spidey,I'll go over the workout in a little bit....

Fiddy_Ryder said:

PHISH said:
OG - Whats that excerise called that you lay your back across the bench and you extend the dumbell from your pelvis to over your head.
that should give you a nice 'bull chest' ribcage.



i htink your thinkin of pullovers.. back across the bench, feet on the floor. swing the db back till its *over* your head then back up. but you usually stop when its over your chest.. . you can also do it with an ez bar and incorporate a close grip press for a good superset



Pullovers are my shiznit. I do them every week. I really like them b/c you have to keep your whole body solid to do them. They work your lats, tri's, and pump out your ribcage. Not to mention the fact that you have to use your ab's and stabilizer muscles to keep your back and body inline while you do them. I love 'em.

Ok Spidey,this is a basic Mass routine,it's listed here a s a 3 day split,but you can switch it up anyway you like.Just keep legs to themselves.
day1
Chest&back
flat bench-3 sets
incline bench-3 sets
flat dumbell press-3 sets

Back
bent over rows-3 sets
1 arm dumbell rows-3 sets
lat pulldowns to front-3 sets
seated cable pulley rows-3 sets
shrugs-3 sets
abs-4 sets

day 2
Legs:
squat-4 sets
leg press-3 sets
leg extension-3 sets
lying hamstring curl-3 sets
standing calve raises-3 sets

Day 3
Shoulders/arms:
Military press-3 sets
upright rows-3 sets
dumbell laterals-3 sets
Biceps:
straight barbell curl-3 sets
alternating dumbell curl-3 sets
Triceps
standing tricep pushdowns on lat machine-3 sets
close grip bench press- 3 sets
dumbell tricep kickback- 3 sets
abs- 4 sets

hey og you ever try cuban press instead of upright rows?once i started them i like them alot..not to bad

oldgixxer said:
Ok Spidey,this is a basic Mass routine,it's listed here a s a 3 day split,but you can switch it up anyway you like.Just keep legs to themselves.
day1
Chest&back
flat bench-3 sets
incline bench-3 sets
flat dumbell press-3 sets

Back
bent over rows-3 sets
1 arm dumbell rows-3 sets
lat pulldowns to front-3 sets
seated cable pulley rows-3 sets
shrugs-3 sets
abs-4 sets

day 2
Legs:
squat-4 sets
leg press-3 sets
leg extension-3 sets
lying hamstring curl-3 sets
standing calve raises-3 sets

Day 3
Shoulders/arms:
Military press-3 sets
upright rows-3 sets
dumbell laterals-3 sets
Biceps:
straight barbell curl-3 sets
alternating dumbell curl-3 sets
Triceps
standing tricep pushdowns on lat machine-3 sets
close grip bench press- 3 sets
dumbell tricep kickback- 3 sets
abs- 4 sets



i'm going to start day 1 today. thanks OG. http://www.gixxer.com/forums/images/graemlins/punk.gif

Ohhhhh, your gonna be a sore mofo tomorrow and monday for sure http://www.gixxer.com/forums/images/graemlins/wink.gif

oldgixxer said:
Ohhhhh, your gonna be a sore mofo tomorrow and monday for sure http://www.gixxer.com/forums/images/graemlins/wink.gif



no doubt man. i got a great workout in... i'm BEAT! i love that day after something new soreness. gives me a good excuse to get a massage from the gf. http://www.gixxer.com/forums/images/graemlins/grin.gif

Proper diet and weight training will get you there. Proper is the key word, too much of a good thing can be bad. If you do it wrong it can be worse and permenant. Read "Body For Life" by Bill Phillips or find one of your buds that looks like you wish to look and have them teach you at a minimum. Pay a personal trainer if you have the jack. It's the last body your gonna get. I'm just sayin', dont take advice from a fat ass about proper diet, ok, you with me. As far as "alternate suplements" are concerned, dont even think about juicing (roids). That crap will kill you in the long run and that will TOTALLY defeat your purpose as I see it. Good luck, it aint easy and it takes time to see real results, so stick it out...it is worth the trip! By the way, it aint the greatest, but Miller Lite , in moderation, is a suitable beverage for a mass building diet...just so ya know.

Axe http://www.gixxer.com/forums/images/graemlins/thumb.gif

If you're trying to gain weight, why are running for 45 minutes everyday?

Do this...Lift for 3 days on, 1 off, 2 on 1 off...Add some running into the mix a few times a week for 30 minutes. You're eating ok, but you need to overeat and include protein in every meal. I think you posted your lifting routine, but I'll give you some advice on what parts to do together..

Day 1: Chest only..Do 6 different exercises of 3 sets of 8 to 10 each. Chest should be done by itself since it is a major muscle group.

Day 2: Back/Cardio Do 6 different exercises of 3 sets 8 to 10 each. Again, back is a major muslce group.

Day 3: Shoulders and Abs: Shoulders is not as major as the above 2 and can be separated out. Do 4 different body parts each with 4 sets of 8 to 10 reps. ....for Abs do 20 reps for each.

Day 4: Cardio only

Day 5: Legs: Same routine as above, but I would do 6 different exercises and 4 sets of 8 to 10 reps.

Day 6: Arms, Biceps and Triceps...the same as Day 3 but like shoulders.

Day 7 OFF.

If you want to run in the morning, its best, but not needed since ur already a skinny mofo. http://www.gixxer.com/forums/images/graemlins/smirk.gif

would decreasing the intensity and length of his cardio workouts help Spidey?
I'm kinda in the same situation too...