Ellingham - The skinny guy is on a one way road to mass

[misterjaydubyoo]

Nice progress in the pics man. You have definitely thickened up. Keep up the good work.

[Gregsimo]

Originally Posted by Ellingham

you doing dumbell lunges? and i'm going to go with romanian deadlifts, what is the difference between them and SLDL?

Yeah i do Db lunges, easier to balance than with a BB across the shoulders i will be doing both for variety. SLDL are as said straight legged your back will arch once the bar reaches the bottom of the ROM. with RDL some hip flexion is used and the leg angle closes to about 20' off straight and the back remains flat throught the entire rep, SLDL put more stress on the lower back than RDL but have a greater range of motion.
I've found myself doing pretty much a hybrid of the 2, the bar moves out slightly but my legs only bend a fraction rather that staying dead straight.

[Ellingham]

Bad day at the office, my lower back was hurting when i tried to deadlift on friday so i missed them. I was going to work legs today because i have to do some labour work tomorro so i busted out 200x12 on squats then my lower back starts hurting again, it's like a bit of a shooting pain in the left hand side of my lower back/pelvis. So i did some chest and tris today. I think i may just do some cardio tomorro.

[Ellingham]

Originally Posted by misterjaydubyoo

Nice progress in the pics man. You have definitely thickened up. Keep up the good work.

Will do man, thanks for the kind words.

[Ellingham]

My tub of chocolate peanut butter myofusion arrived yesterday, i have been using just the plain old myprotein whey (the U.K boys will know about this) But i have found it is quite sweet/sickly and starts to lose its flavour so i wanted a change, i also wanted a blend rather than straight whey. I have to say this makes one thick and delicious shake and is helpful for later in the day when i'm not eating carbs as it is quite filling for a straight protein shake. Lets see if the flavour remains the same for the rest of the tub but so far 10/10

[Ellingham]

Down in the dumps today, tried getting back to it with leg day, after not doing squats for a couple weeks and being ill last week caused every weight i tried to seem extremely heavy even when i was working with light weight. What's more is it has done my lower back again, it's like a never ***king ending cycle just pissed off at the minute and at a loss of what to do.

[bigbear6708]

i had i think the same thing happen w/ my back as u are experiencing...i think i pulled a glute or something cuz right above my left butt cheek would hurt...needless to say it took quite a while like 2 months to heal properly where i could squat and deadlift again...i only thing for legs i could do was iso lateral leg press. give it time, and let it heal

[Ellingham]

Okay so after a a couple weeks of illness, injury and slacking i got back to it today. I went light (and i mean light) and kept things short, not a lot of exercises as i just dont want to push things and do my back for a third time in a row. Good news is there was no back pain during squats today and i will log in tomorro and hope it's the same way.

Things i need to work on are:

• arm/wrist flexibilty for front squats

• hamstring flexiblity for RDL's

• glute activation

Did legs today, short and sweet.

Front squats/Narrow stance back squats/Back squats:
88x6 88x6 88x6*
110x6 110x6 110x6
132x6 132x6 132x6
155x6 155x6 155x6
*No rest between exercises short rest between sets

Standing calf raises: 88x25 132x20 143x20 110x20*
*drop set

[Ellingham]

As for diet I am changing things up a bit and becoming a bit more precise with things as i think it will yield better results. Weight loss has been going fine but i want to try something different and see if it gives me more energy when i need it, so i am going to try carb cycling.

High carb days:
Carbs = 315g/1256 cals
Protein = 195g/780 cals
Fats = as little as possible

Moderate carb days:
Carbs = 235g/942 cals
Protein = 195g/780 cals
Fats = 30g/270 cals

Low carb days:
Carbs = 120g/480 cals
Protein = 235g/940 cals
Fats = 55g/495 cals

Monday - High carbs
Tuesday - Moderate carbs
Wednesday - Low carbs
Thursday - Moderate carbs
Friday - Moderate carbs
Saturday - Low carbs
Sunday - Low carbs

[GodsGladiator]

Originally Posted by Ellingham

As for diet I am changing things up a bit and becoming a bit more precise with things as i think it will yield better results. Weight loss has been going fine but i want to try something different and see if it gives me more energy when i need it, so i am going to try carb cycling.

High carb days:
Carbs = 315g/1256 cals
Protein = 195g/780 cals
Fats = as little as possible

Moderate carb days:
Carbs = 235g/942 cals
Protein = 195g/780 cals
Fats = 30g/270 cals

Low carb days:
Carbs = 120g/480 cals
Protein = 235g/940 cals
Fats = 55g/495 cals

Monday - High carbs
Tuesday - Moderate carbs
Wednesday - Low carbs
Thursday - Moderate carbs
Friday - Moderate carbs
Saturday - Low carbs
Sunday - Low carbs

hmmm interesting... i would critique your build and find what you want to build up the most and pick that to work on your high carb day. along with some cardio