Shadowing-Übung: How I Bulked Up FAST As a Skinny Guy (The Lazy Way) - Englisch Sprechen Lernen mit Video

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When I was in high school, my friend used to say that every time I went to a bathroom, I lost 1 % of my body weight.

And that was because I weighed just 100 pounds.

The thing is, I wanted to get bigger, but I got full ridiculously fast.

And no matter how hard I tried, I just couldn't gain weight.

But over time, I figured out what actually worked.

And I went from that 100 pound kid to this.

Over 50 pounds heavier, benching more than 300 pounds, and strong enough to do things like this.

So in this video, I'm going to show you exactly what worked for me

so you can make bulking way easier than I did and finally build the muscle that you want.

This is everything I wish I knew when I was 100 pounds.

First things first, let's talk about diet.

Because if you're trying to put on muscle, you need to stop eating like a bodybuilder.

I know, that sounds pretty counterintuitive, but hear me out.

When you go online, you see these bi -builders and even Hollywood actors eating stuff like chicken breasts, broccoli, and egg whites.

But a lot of the time, those are the foods that they eat when they're cutting.

And if you're a skinny person trying to gain weight, you're going to have to eat a ridiculous amount of chicken breasts and broccoli just to get enough calories in.

Which was something I struggled with constantly.

I used to think if I just ate a ton of clean food, I'd eventually put on muscle.

So at the cafeteria, I would literally eat pounds of spinach and chicken every day

And then I wondered why I was barely gaining weight Even

though the food I was eating looked massive I was eating

so much chicken breast The hardest part about it was actually chewing it all

And this is why you'll hear a lot of skinny people say I eat so much, but I still can't gain weight

And they might actually be eating a lot of food But

if your weight isn't going up The simple answer is that you're not eating enough calories.

And sometimes, the easiest fix isn't forcing yourself to eat more food, it's actually choosing food that gives you more calories for the same amount of space.

So, for example, a pound of spinach is only like 100 calories.

Now, compare that to a pound of pizza, and the difference is ridiculous.

Obviously, I'm not saying you should only live off of pizza and junk food, but my point is, if you already struggle with appetite,

you probably shouldn't build your entire diet around foods that fill you up for very few calories.

Instead, you want to swap out low -calorie foods.

You want to eat a sandwich instead of a salad, choose chicken thighs instead of chicken breasts, and instead of eating plain food, start adding some more toppings.

Add granola or peanut butter to your oatmeal, or throw some pesta and cheese on your pasta.

You just need more calories in without eating that much more food.

Because suddenly what will have been like a 400 calorie meal can be like 600 or 700 calories without feeling dramatically bigger.

So instead of trying to eat like you're 3 weeks out from a bodybuilding show, just make your food taste good.

But even with these high calorie foods, eating enough can still be hard.

And if you're naturally skinny like I was, the last thing you want is to spend your entire day cooking, eating, and trying to squeeze in like four or five meals.

That's just not realistic for most people.

Which brings me to my next tip, which is to drink a high -calorie shake.

If you're already struggling to eat enough food, adding another full meal can feel impossible.

But drinking a few hundred calories is usually a lot easier.

And my go -to shake was really simple.

It was just whole milk, protein powder, peanut butter, and a banana.

And if I wanted more calories, I could just throw in oats, Nutella, or even ice cream.

But most of the time, I just stuck with the basic version because it was cheap, had plenty of protein and calories, and I could always keep the ingredients around.

And I usually had it after dinner.

Because if I drank a huge shake in the middle of the day, I'd get full way too fast, and then end up eating less at my next meal.

But after dinner, I was already done eating for the day.

So if I was still a few hundred calories short, I could just make the shake, drink it, and hit my calories without having to force down another meal.

The other thing that helped a ton was cooking in bulk.

Because when you're trying to gain weight, the last thing you want is to get hungry and then realize you still have to cook.

Because most of the time, the problem isn't that you don't know what to eat, it's that by the time you're hungry you're just tired busy

or you don't feel like spending another 20 minutes making food

or driving around and when eating already feels like a chore

that extra step makes it way easier to just say i'll eat later

so instead of cooking one meal at a time i started making enough for two

or three meals at once

if i was already making pasta i'd just cook twice as much and put the extra portions in the fridge.

It barely takes any more effort, but now, the next time I'm hungry, the food is already there.

And that might sound like a small thing, but when you're trying to get extra calories in every single day,

removing little points of friction like that makes it way easier to stay consistent.

Now at this point you might be thinking, but won't eating like this just make me fat?

And the answer is not if you control how quickly you gain weight.

What determines whether you gain too much fat is how large your calorie surplus is

and how quickly your body weight is going up.

Your body can only build muscle so fast, but if you gain weight at the right pace, most of that extra energy will go to muscle.

And one way to do this is to estimate your maintenance calories, which is roughly how many calories you need each day to maintain your current body weight.

A simple starting point is to multiply your body weight by around 15, or you could just use an online calculator.

Then you can start by roughly eating 200 to 400 calories above maintenance.

The problem is to know if you're actually hitting that number every day, you usually have to track your food pretty closely.

And personally, I hated weighing and tracking everything I ate, especially on a bulk.

So instead I found it much easier to just let my body weight tell me whether I was eating enough.

So I kept a scale in my room and every morning after I woke up, I'd just weigh myself.

And for a bulk, a good place to start is gaining around 0 .5 % of your body weight per week.

So if you weigh 100 pounds, that's half a pound every week.

Now that might not sound like much, but over several months, it does start to add up

and you could build up to like 20 pounds of muscle in a year if you do it right.

And the nice thing about using a scale is that adjusting your diet becomes really simple.

If 2 weeks go by and your weekly average hasn't moved, you just need to eat a little more.

You don't need to perfectly calculate how many calories your body burns every day.

You just need to eat enough to get the scale moving, and then use your weekly average to decide whether you need more or less.

With all that in mind, here's what I actually eat in a typical day when I'm bulking.

In the morning, I weigh myself around 7am just to get a baseline.

Then around 8, I usually have a quick breakfast with something high in protein like eggs with bacon and cheese.

But if I'm feeling lazy and I have a lot of work to do, I'll just have yogurt with granola on top.

Around noon, I'll make a simple meal with a good amount of carbs and protein.

And if I'm busy, every once in a while, I'll just grab some fast food.

Then around 6pm, I'll have my final real meal, which is usually something I meal prepped the day before.

And And it's usually something really easy to eat, like pasta with bolognese.

Then around 8, I'll make my high calorie shake, and weigh myself again before bed.

After a week of doing this, I'll look at my average weigh in, and check if I gained half a pound of body weight.

If I didn't gain anything, I'd slightly increase how much I was eating, and if I gained more than my 2 pound limit, I'd slightly decrease my food portions.

And remember, your diet does not have to look exactly like mine.

As long as you can consistently eat all your meals and your weight is moving at a good pace, you're on the right track.

But once you got the eating side figured out, there's still one thing that determines whether that extra weight actually becomes muscle.

Your training.

Eating gives you the fuel to grow, but your training is what actually tells your body to build muscle.

And if you're not doing it right, those extra calories that you've worked so hard for will literally just turn to fat.

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So first, make sure your sets are actually hard.

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As a beginner, you should be taking most of your exercises to absolute failure.

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That means if you're doing pushups, don't just stop at some arbitrary number like 10 or 20.

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You should keep going until you physically can't complete another rep.

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Personally, I'd rather do 2 sets of 15 taken to failure than 5 sets of 10 that stop at mild discomfort.

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In this situation, 30 total reps will create more muscle than 50.

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That's because how close you train to failure matters more for muscle growth than simply how many reps you do in total.

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Second, just make sure that you're actually getting better over time.

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This is called progressive overload.

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If you can do 10 pushups right now, eventually you should be able to do 12.

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If you can squat 135 pounds for 3 reps, eventually that might become 5 or 8 reps, and then you'll want to start adding weight.

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You're basically giving your body a reason to keep adapting.

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And like I said, if your body weight is slowly going up

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and you're also getting stronger in the gym or at home, that's a good sign.

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But if you're gaining a bunch of weight and your lifts are barely moving, then you're probably not getting as much out of the bulk as you could be.

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And if you're not sure how to actually set your training up, I have a free beginner program for at home or in the gym inside my free community, linked in the description.

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That's also where I give out free personal training advice, so if you have any questions about your routine, exercises, volume, or how to progress,

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that's probably the easiest place to ask me directly.

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Don't forget to leave a thumbs up if you enjoyed the video, subscribe if you haven't already, and I'll see you guys in my next one.

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Wortschatz und Sprechhinweise zu dieser Lektion

Diese Sprechübung basiert auf dem Video „How I Bulked Up FAST As a Skinny Guy“. Diese Wörter kommen am häufigsten vor: calorie, weight, eating, eat, pound. Dieses Video enthält 118 Sätze und 1939 Wörter zum Nachsprechen. Der gesprochene Teil dauert 10:24. Der Sprecher spricht schnell, etwa 186 Wörter pro Minute – rechne mit verbundenen und verkürzten Lauten. 82 % der Wörter gehören zu den 3.000 häufigsten im Englischen; den Rest solltest du dir vor dem Üben ansehen.

Wichtiger Wortschatz in diesem Video

15 lernenswerte Wörter aus dem Video, mit Aussprache und Bedeutung:

Wort	Aussprache	Bedeutung
calorie Substantiv	/ˈkæləɹi/	Kalorie
meal Substantiv	/ˈmiːl/	Mahlzeit, Essen
muscle Substantiv	/ˈmʌs.əl/	Muskel
weigh Verb	/weɪ/	wiegen, wägen
bulk Substantiv	/bʌlk/	Großteil
shake Verb	/ˈʃeɪk/	schütteln, erschüttern
breast Substantiv	/bɹɛst/	Brust
hungry Adjektiv	/ˈhʌŋ.ɡɹi/	hungrig, Hunger haben
skinny Adjektiv	/ˈskɪni/	mager
pasta Substantiv	/ˈpɑ.stə/	Nudeln, Teigwaren
ridiculous Adjektiv	/ɹɪˈdɪk.jə.ləs/	lächerlich
pizza Substantiv	/ˈpi.tsə/	Pizza
butter Substantiv	/ˈbʌtɚ/	Butter, Anke
pace Substantiv	/peɪs/	Schritt
roughly Adverb	/ˈɹʌf.li/	grob

Phrasal Verbs, die du hören wirst

Wort	Aussprache	Bedeutung
go up Verb		hinaufgehen, steigen
figure out Verb		herausfinden
end up Verb		sich herausstellen, am Ende irgendwo / etwas sein
wake up Verb	/ˌweɪk ˈʌp/	aufwachen, erwachen

Grammatik in diesem Video

Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:

Struktur	Im Video
Bedingungssätze if + Satz, will/would + Verb – eine Bedingung und ihre Folge	if i was already making pasta i'd just · If I didn't gain anything, I'd slightly · if you haven't already, and I'll see
„Used to“ used to + Verb – eine frühere Gewohnheit oder ein Zustand, der nicht mehr gilt	used to say · used to think
Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache	tip, which is · calories, which is · meal, which is
Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist	hasn't moved · you've worked

Aussprache, auf die du achten solltest

Der Sprecher verwendet 62 Kurzformen und abgeschwächte Formen, zum Beispiel you're, I'll, I'd. Sprich sie in der kurzen Form, so wie du sie hörst.

Die „th“-Laute: thumb /ˈθʌm/, thigh /θaɪ/
Die Laute „sh“ und „zh“: shake /ˈʃeɪk/, friction /ˈfɹɪkʃən/
Lange Wörter – auf die Betonung achten: ridiculous /ɹɪˈdɪk.jə.ləs/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, consistently /kənˈsɪstəntli/, arbitrary /ˈɑː.bɪ.tɹə.ɹi/, ingredient /ɪnˈɡɹiːdi.ənt/

Laute, die Deutschsprachigen schwerfallen:

/w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): weigh /weɪ/, sandwich /ˈsæn(d).wɪd͡ʒ/, squeeze /skwiːz/, swap /ˈswɑp/, squat /skwɑt/
Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: pound /ˈpaʊ̯nd/, egg /ɛɡ/, progressive /pɹəˈɡɹɛsɪv/, salad /ˈsæl.əd/, sandwich /ˈsæn(d).wɪd͡ʒ/
/æ/ — offener als „ä“: calorie /ˈkæləɹi/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, salad /ˈsæl.əd/, sandwich /ˈsæn(d).wɪd͡ʒ/, banana /bəˈnænə/

So übst du mit diesem Video

Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie calorie, meal, muscle.

Was ist die Shadowing-Technik?

Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.

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Shadowing-Übung: How I Bulked Up FAST As a Skinny Guy (The Lazy Way) - Englisch Sprechen Lernen mit Video

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