File :-(, x, )
Anonymous
Hey /fit/,

I'm too skinny, and I can't even remember what it feels like to be physically fit (being able to run more than a couple blocks without starting to run out of breath, etc).

I'm 5'10" and only like 120 lbs. Whenever I've tried to get a workout regiment going, I've overdone it the first day or two and quit after being almost paralyzed the next week or more. I don't eat very healthily or regularly, and I'm not sure exactly how many calories (or other factors) I should plan on eating if I'm trying to work out.

I am assuming that I can develop stamina by simple things like running, which I already do to and from work four days a week (about a mile each way, and as long as the streetlights are cooperative I can go without stopping). I would like to stay as lean as possible while still gaining muscle. I don't have any equipment at home, but I'm open to buying some.

There is a gym near my house, but I'd like to avoid paying monthly if I can.

What should I do?
>> Anonymous
Eat more food.
>> Anonymous
Should I concentrate on eating more/better primarily or is there workout advice you can give me to go alongside it?
>> Anonymous
You have the exact same issues I had when I started working out, and I'm going to post the workout I follow. It's tough, it's hard, and it requires no equipment. However, it requires commitment--something you'll need to have to accomplish anything.

First, make sure to get 120G of protein. This isn't all that hard, just buy a bucket of whey protein and take two scoops in milk or water twice a day. Eat around 2000-2500 calories besides that. I got this workout with a lot of help from fit. Your leg work in this will be running, so I'm going to tell you now that you NEED TO RUN.

Every morning and afternoon should be the same

Morning
A reverse pushup pyramid (Wide Grip)
M-W-F: Pullups, as many sets as possible. If you can only do one per set, only do 1. Then do partials, holding for as long as possible
T-T-S: Chin ups, same.

Afternoon:
Reverse Pushup Pyramid (Close)

Night:
Pullups/Chinups until you can no longer do them. Same as morning
If T-T-S, Reverse pushup pyramid (Normal), otherwise follow the upper body workout below

On Monday-Wednesday-Thursday, do a full upper body workout. The dashes are days. 30 seconds rest between sets, 2 minutes between exercises.

Do as many sets as possible
:
Tricep Dips-Pushups (Feet on chair)-Hindu Pushups
Reverse Crunches-Leg Lifts-Bicycle Crunches
Supermans
Side V-ups.

On Tuesday-Thursday-Saturday:
Run for 30-45 minutes. If you can't run the whole wait, run until you're out of breath, walk for about a minute, then go again. The easiest way to do this is use an ipod/mp3 player, and use the time remaining on the song.

You'll eventually want to get a gym membership, because bodyweight will only build noticeable muscle for awhile. Then start mixing bodyweight with stronglifts or starting strength. You will stay "lean", because large muscles take time and effort.

This is my pre-army workout, but it should get you through until you can join a gym or get the confidence to join.
>> Anonymous
What the fuck is wrong with you people? "Oh my god I THINK I CONTRACTED MUSCLE SORENESS IT HURTS MY GOD IT HURTS MAKE IT STOPPPPPP"

Quitting working out because of muscle soreness? How about you just stop working out permanently to avoid the gruesome world of terrible and unbearable muscle soreness.
>> Anonymous
>>330807

Thanks!

I will start running even more. There is a lake with about a 3 mile perimeter nearby, so a lap or two around that on top of my running-to-and-from-work should do it.

I don't have anything to hang off of for pull ups around, but I can probably find something at work to do them on.

I am going to be careful not to overdo it this time. Thanks for the help. Cheers.
>> Anonymous
>>330782
>What should I do?

Stop being a pussy.
>> Anonymous
>>330825
You're not overdoing it. This exercise routine will leave your muscles sore--I often wake up aching all over. Though it gets less and less over time. DOMS happens whenever you start exercising, your muscles are unused to being stressed, and the pain is a way of your body saying "THESE NEED TO BE STRONGER"

Just fight through the pain. Sore muscles are meaningless, unless it's a SHARP pain. Not a "ouch ouch ouch pain." but a "La-da-FUCK" pain. Look out for your joints and tendons as well, if thsoe start hurting, take a day or two off and pick up again.