Weight: 127 lbs/58 kg.
Body Fat: 9%
Weight: 163 lbs/74 kg.
Body Fat: 12%
Why I Got Started
As a kid, I had always been rather skinny. I'm an ectomorph, and without a proper diet, an ectomorph is, well, skinny. When I turned 14, I started abusing drugs and that didn't help my bodyweight at all.
I got skinnier and skinnier. I always talked down to everyone and more importantly, talked down to myself when I was alone. I lived unhealthy to say the least; I hated my body and I was depressed about it all.
I decided at the age of 17, when I got kicked out of school for the 5th time, crashed my car, all my income vanished and my debts grew, I had to do something.
I went to rehab and my mind was set. It was hard at first, I had to go a few times, but in the meantime, I met a professional bodybuilder who also had dealt with drug abuse problems and such, but found a way out.
One day I came with him to the gym and watched. I was intrigued by the strength and body of the people who worked out, and when I got into rehab again, I started working out in a small gym they had in the garage. I got help from a former bodybuilder who was in rehab with me, with the exercises.
In 2 months of eating healthy and working out, I had gained amazing weight, or, 22lbs/10kg to be exact. When I got out, I decided that I would never leave the gym again.
I quit drugs and have been drug free for a year, I don't talk down to anyone anymore, and I actually look at myself in the mirror and smile genuinely and love being me! Working out is one, if not, the smartest thing I have done in my life.
How I Did It
When I got out of rehab, I didn't have a gym next door and an automatic diet that I'd literally get called in to eat. At first I decided I had to eat. If there was one thing I knew, it was that eating was the key to gaining muscle.
And so I started picking out stuff that was healthy at the grocery store. Of course, in the beginning, my knowledge was limited and I had maybe 4-or-5 things in the basket, but I'd eat a whole lot of these 4-5 things.
I started off just looking at the protein in the food. I knew that protein was good for muscle building, and therefore, I had to eat a lot of it.
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Later on, I asked my professional bodybuilder friend what I should eat. He gave me some good tips and advice on what to eat and how to sort my meals.
Another important step of my progress was having a hero. That friend of mine was my hero. He was big, smart, experienced and he loved and cared for people. This friend of mine opened my eyes to what bodybuilding is all about. In my opinion, it's mainly about self-esteem, happiness and discipline.
Bjarni Jóhannsson's Supplement Plan
Bjarni Jóhannsson's Diet Plan
- 500gr protein
Give or take a meal or two. Some days my appetite was up the roof, some days not. Don't beat on yourself for missing out on a meal. It's not the end of the world.
Bjarni Jóhannsson's Training Program
Day 1: Biceps & Back
- Hammer Curls: 12-10-8
- Barbell Curls: 10-8-6
- Preacher Curls: 12-10-8
- Elevated Cable Rows: 12-10-8
- Bent Over Two-Arm Long Bar Row: 12-10-8
- Lat Pulldown: 12-10-8
- Barbell Bench Press: 12-10-8
- Barbell Incline Bench Press: 12-10-8
- Cable Crossover: 12-10-8
- Skull Crushers: 12-10-8
- Cable Tricep Extension: 12-10-8
- Dips: 3 x Failure
- Squat/Deadlift: 12-10-8-8
- Lying Leg Curl: 12-10-8-8
- Calf Press On The Leg Press Machine: 12-10-8-8
- Ab Crunch Machine: 12-10-8
- Hanging Leg Raise: Failure
- Decline Crunch: 3 x Failure
- Concentration Curls: 12-10-8
- Drag Curl: 12-10-8
- One Arm Dumbbell Preacher Curl: 12-10-8
- Arnold Dumbbell Press: 12-10-8
- Barbell Incline Shoulder Raise: 12-10-8
- Shoulder Press Machine: 12-10-8
- Decline Dumbbell Press: 12-10-8
- Barbell Bench Press: 12-10-8
- Butterfly: 12-10-8
- Kneeling Cable Triceps Extension: 12-10-8
- Dumbbell One Arm Triceps Extension: 12-10-8
- Tricep Dumbbell Kickback: 12-10-8
Day 2: Upper Chest & Triceps
Day 3: Legs & Abs
Day 4: Biceps & Shoulders
Day 5: Lower Chest & Triceps
Day 6 & 7: Rest
Suggestions For Others
I'd suggest if you just started, that you give it your best for at least 2 months and see how you like it. If you don't feel anything and you gave it your honest best, then something's wrong. I've seen drastic changes on everyone that I've dragged with me.
Their self-esteem skyrockets, they're a lot happier overall and on top of that, they're getting stronger and hotter while at it. Jump on, my friend. Working out is pure joy.
If you reach a plateau, there are a lot of articles on this site where you can find information about plateaus and how to break them.
Plateau Busting Articles:
If you're an ectomorph, eat whatever you have access to at any given time. Try your best to stay healthy though, you'll reap a hotter and stronger body from it.
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session.
If you're new in the gym. Ask the ones that look experienced on how to use the machines and how to do the exercises you want to do, they'll be happy to help you.
Beginner's Guide To Building Muscle.
In this feature we have collected the best information from the pros, amateurs and experts on what it takes to build muscle.
[ Beginner's Guide To Building Muscle Superfeature ]