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DannersUK

I have no idea where to begin

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Hey guys, completely new here and it's about time a change a few things in my life, health and physical fitness being at the top of my list

I am male, 26, 183cm (6foot) and weigh 71kg (11.1st)

I am very skinny, weak and can barely manage 10 push ups

Being a complete ectomorph I've read it's hard to put on weight and build muscle. 

Do you have any good advice/plans regarding working out and diet plans

Thanks.

P.S I am currently travelling and don't have access to a gym. Anything that can be done at home or using basic common items would be great

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Since we're on the nerdfitness forum I'm going to go ahead and be lazy with my recommendations. Here, have a no-equipment-needed workout: https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

 

Nutrition:

Minimum daily requirements - 2,500-3,000kcal, 150-200g protein, vegetables. 

Try to keep the alcohol to a minimum, it halts protein synthesis (building muscle) until your body is done metabolising it.

Since you're travelling, good/cheap/easy options include: milk, yogurt, cheese & bread, peanut butter & apples, rotisserie (ie. already cooked) chicken, baby carrots, cucumber, spring green mix or spinach, etc.

 

Side note: the endo/ecto/meso debate is utter horseshit, no credible science behind it. If you eat at a caloric surplus, do regular resistance training with programmed progressive overload, sleep at least 8hrs a night, barring preexisting conditions you'll probably put on weight just fine. Try to keep the weight gain as mostly muscle though; a pudgy tummy is harder to get rid of than it is to grow in the first place.

 

Be safe, have fun, welcome to the 'boards! 

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1 hour ago, Defining said:

Since we're on the nerdfitness forum I'm going to go ahead and be lazy with my recommendations. Here, have a no-equipment-needed workout: https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

 

Nutrition:

Minimum daily requirements - 2,500-3,000kcal, 150-200g protein, vegetables. 

Try to keep the alcohol to a minimum, it halts protein synthesis (building muscle) until your body is done metabolising it.

Since you're travelling, good/cheap/easy options include: milk, yogurt, cheese & bread, peanut butter & apples, rotisserie (ie. already cooked) chicken, baby carrots, cucumber, spring green mix or spinach, etc.

 

Side note: the endo/ecto/meso debate is utter horseshit, no credible science behind it. If you eat at a caloric surplus, do regular resistance training with programmed progressive overload, sleep at least 8hrs a night, barring preexisting conditions you'll probably put on weight just fine. Try to keep the weight gain as mostly muscle though; a pudgy tummy is harder to get rid of than it is to grow in the first place.

 

Be safe, have fun, welcome to the 'boards! 

Thanks, that's some useful advice, actually as I am travelling in South east Asia, some of these things are hard to get hold of, but I will find alternatives.
I guess I will go take my "before" picture and get started.

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Ah, yeah sorry, most of those things aren't easy in Asia, I made a gross assumption that you were still in Europe. But when in doubt: meat & veggies! (so long as it's cooked properly)

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On 12/3/2018 at 2:43 AM, DannersUK said:

Thanks, that's some useful advice, actually as I am travelling in South east Asia, some of these things are hard to get hold of, but I will find alternatives.
I guess I will go take my "before" picture and get started.

 

If you're in SE Asia I'd guess you have pretty good access to fish and fresh fruit.  It's by no means a terrible diet even if it is a bit high on the carbs (fruit).  Just try not to survive on rice, bread, and noodles.

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First, off you should talk to yourself and listen to your body!!

Secondly, you should have a plan, by which you will change your life.

Then you will start to try different sports and find yous. And with this step, you will also change your diet add some essential nutrients and supplements.

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21 hours ago, Shack123 said:

First, off you should talk to yourself and listen to your body!!

Secondly, you should have a plan, by which you will change your life.

Then you will start to try different sports and find yous. And with this step, you will also change your diet add some essential nutrients and supplements.

Supplements are NOT required with a healthy diet, barring specific medical conditions. 

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You can try out some different activities and see if any of them are comfortable. I strongly recommend for - exercising,  cycling, join the gym, jumping on a trampoline, running, swimming and many more things that you can do   :courage:

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I used to weigh 51 kg and i'm 172 cm. So I was skinny too. 

I just decided on a goal when I started, for me it was to gain 10 Kg within a year. I am not one to rush into things so I said 12 months is enough time to reach my goal without feeling pressure but still see progress every month. 

 

I reached my goal within 10 months because I enjoyed working out and seeing myself grow. 

I am now 64Kg so still to many skinny, but for me, I feel as stronger as ever and happy. 

 

My advice is to do what makes you happy, and not compare yourself to others at the gym or on TV. And take your time, you're not competing with anyone, you can easily grow like 0.4 - 0.5 kg every month and feel awesome about yourself without pushing it too hard. 

In regards to food, being super skinny it's hard to gain weight even if you eat a lot. So I just started figuring out which foods to eat that will increase my muscle and fat. It's a mistake to think that you don't need fat, you need fat to grow ( Again, unless you're a pro bodybuilder in which case you need a very specific diet ) you should eat things you like that are healthy but with a lot of carbs and protein. I like meat, and eggs and tuna, so I eat a lot of those and after a work out I get really hungry so I stuff food. 

Like I said, you don't need much, after or before each workout I go on the scale and track my progress, if I grew even by just a little bit, I did the same thing, eat the same, trained the same, if I didn't, I changed things up a little bit, new workout, changed my diet, each person has things working for him that others may not, so don't compare yourself to others. Most importantly, enjoy the workouts, don't overkill it. Start slow, with easy weights and reps, make sure you do the exercise right, and slowly increase it

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Congrats sounds like you’ve got the right mentality and making good progress. And it’s great you’ve found something that work for you! 

 

The advice on not comparing yourself is definitely applicable to me. While I can see how some people use it as motivation, I definitely let it get me down sometimes when I think about how long it’ll be to get to where I want to be. But been progressively kicking that negative mentality. 

 

Anyway, keep it up!!!

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