File :-(, x, )
Anonymous
hey /fit/
im very tall lankey and bony. i am about 130 pounds and like 6'2
im really really boney, and lately ive been really self councious about it. i mean what girl wants to get with skelator amirite?

are there any muscle exercises i can do with freewights that will build more muscles along my whole back, shoulders, pecs and arms?

also, would running help my lower or upper back and shoulder muscles get bigger?
Im a totall newb to working out because i have always been naturally skinny but i wanna bulk up. halp :)
>> Anonymous
>>105991
Stfu.
help pl0x.
>> Tyler Durden
Lat pulldowns for your back, along with bent-over dumbbell and barbell rows. Shoulders, do Arnold and military presses. Arms, you should work both biceps and triceps. Curls and press-downs would work well.

For overall mass growth you should do heavy-weight compound exercises, that will fuel muscle growth. Do that when you've done at least a couple months of lifting and when you're not a beginner.
>> Anonymous
I was in this same position around 5 months ago (I've gone from 125 to 145), and the key is to just start working out hard and upping your diet dramatically.

First thing is to make sure you get enough sleep each night for muscle growth.

Second is to make sure you're getting a surplus of at least 500+ calories a day in your diet while getting your bodyweight in protein.

Then just start working out a few times a week and make sure you're doing low rep, high weight compound exercises. It honestly doesn't matter what you do as long as you find a way to work out your whole body (including legs) in whatever kind of routine you do. I started M/W/F full body work outs and now I do M/Tues and Thurs/Friday splits.

Compound exercises like the bench press, incline bench, lat pulldown, squats, and such are the key. You can head over to 7chan and dl the guides they have there. Just put together a workout routine that challenges your body in a 3 set x 6 rep type of variation that makes it tough for you to squeeze out a 7th rep with the weight you're using.

Honestly, that's all you really need to do since you need to indiscriminately add mass all over the place. Make sure you keep upping your diet gradually over the weeks as well as continuing to up the weight since your body generally adapts fast to the weight levels a few weeks in.
>> Anonymous
>>106028
OP here, thanks, i appreciate this alot.
are there any foods your recomend eating?
>> Anonymous
>>106035

My diet is basically a 20% fat, 35% protein, 45% carb split.

Lots of chicken, eggs, cottage cheese, and soy/nuts is what you need to really focus on getting into your body.

After you work out, try to get 30+g of whey into your body with a protein shake or whatnot.

It's also helpful to eat cottage cheese along with/or peanut butter on wheat before you go to sleep so that your body has a nice nighttime supply of protein.

Whey peaks in your body really fast so it's generally only ideal for post workouts, whereas cottage cheese (casein) tends to digest slowly over several hours which is ideal for nighttime. The other proteins such as eggs, chicken, and soy or nuts all take an in-between amount of time and are ideal for your meals during the rest of the day.

Like today; I had 2 slices of wheat and 4 eggs for breakfast along with a half cup of cottage cheese. Lunch was a 12 inch chicken sandwich. Snack was peanut butter on wheat and cottage cheese. Dinner I'll probably have something with plenty of chicken and some fat and before I go to sleep another cottage cheese serving.

Don't be afraid to throw some fat into your diet (you don't really want to go over 20% of your calories), but your body can make use of it as well as long as you're solidly working out.
>> Anonymous
>>106035

oatmeal and chicken breasts, lots of greenery (go for green veggies before non-greenery, though anything is better than none at all), shredded wheat cereal, etc. Basically anything that is close to natural and feels like it should be healthy is a winner.
>> Anonymous
OP here.
thank you guys so much
im saving all this info and shit.
<333333
>> Anonymous
>Im a totall newb to working out because i have always been naturally skinny but i wanna bulk up. halp :)

>a totall newb to working out because i have always been naturally skinny but i

>totall newb to working out because

> newb to

>newb
>> Anonymous
>>106085
LOL U SO FUNNY