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Anonymous
Hi /fit/. First time here, pretty much strictly a /v/irgin otherwise.

These are my arms. Laugh at them as much as you find necessary, but i'm sick and fucking tired of having these tiny stick arms. The rest of my body is in an OK physical condition - I am pretty skinny, but I have great legs and abs (I run cross country), and my shoulders are broad enough, definitely not proportionate to these fucking sticks.

So the question is, how do I get buffer, mostly in the arms, but pretty much everywhere else? What can I eat that will put muscle and fat on me (does the protein powder work?) and what excercises will increase the size of my biceps, triceps, and everything else?

I have everything at my disposal (access to weight room), my cross country season is over (so i need an aerobic regiment in place before track season). So what should I do/eat for this?
>> Anonymous
Eat everything.
>> Anonymous
>>449058
Eat protein, work out.

I had a good chuckle at your arms. Mine are about the same, except my wrist isn't entirely composed of bone as yours is, lord skeletor.
>> Anonymous
Are you a holocaust survivor or something?
>> Anonymous
>>449065
Looks more a non-survivor to me.
>> Anonymous
>>449063

That's helpful.

>>449064

A little better, but I need specifics.

>>449064
>>449065

Seriously, by all means, laugh it out now. If I wasn't in my condition I'd be laughing too. But somewhere along the line somebody should take my question seriously.
>> Anonymous
DEAR LORD SKELETOR,
SPEND SOME TIME BROWSING /FIT/ FAGGOT.

But on a serious note, how the hell are your arms so small. Do you not even masturbate to get some arm muscle? C'mon now.
>> Anonymous
>>449070
We are taking you seriously. You don't need some super-optimized plan when you're, as far as we can tell, hugely malnourished and undertrained. You just need to eat as much calorie-rich, protein heavy healthy food as you physically can (probably more than you can, since you're not used to it) and do heavy exercises.
>> Anonymous
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>>449079

The thing is, i'm not malnourished and undertrained. I don't pump Rockstars and eat Taco Bell 24/7, I just sort of eat whatever's on my plate. And I'm not undertrained, like I said I run XC five days a week every other season.

My concern is that I don't want to lose my abs and keep my arms, which I may end up doing when I increase my caloric intake. I will try and do it as much as possible, but are there certain things I should avoid?

And how heavy should I lift?

Oh, and this pic are my abs, see, i'm not in terrible condition, I have disproportionate arms.
>> Anonymous
>>449091
YOUR ABS LOOK LIKE SHIT

SO DO YOUR ARMS

EAT MORE
>> Anonymous
>>449091
Curls, presses and EAT MOAR.

Abs may go but they will come back, looks like they're showing from skinniness, can't put on muscle if you're not eating properly.
>> Anonymous
pull ups dog!
>> Anonymous
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Stronglifts 5x5 google it.
Prepare to eat six small meals throughout the day consisting of high quality lean proteins. These include fish, beef, chicken and egg. You'll also need an honest amount of carbs obviously. As for which type of carbs I personally only have simple right after my work out. Finally get healthy unsaturated fats from nuts and what not.

Any details regarding weight and the number of repititions can be found in the Stronglifts 5x5.
The exercises found in Stronglifts are more heavy compound workouts (legs, back, chest, shoulders) so they will put weight on you in time when done properly.
This might sounds like a disadvantage.. but really, who the fuck wants to have JUST big arms, you may as well browse /s/ and fap all day. Besides, compound exercises produce a larger hormonal response resulting in greater gains.

heres a fucking stupid picture
>> Anonymous
>>449058
Your abs are just a skinny pack.

They aren't strong.

Your shoulders can't be broad at all, judging by your arms and stomach.

Wait til you hit puberty, then start lifting some weights.

Until then, just eat some more and play some sports kiddo.
>> gay
10/10. You got like 15 replies bra. Achievements unlocked.
>> Anonymous
I want to see more pics of this beast
>> Anonymous
>>449091
THOSE ARE THE ABS OF STARVATION

But srsly, it seems like you're not eating/just barely eating enough to keep going. Where some people would end up skinnyfat, you end up just skinny from running. If you want to gain muscle, you'll need to eat plenty more. Do plenty of compound lifts for your core (I see no obliques at all), presses for the triceps/shoulders/chest, and (possibly weighted) chinups for the biceps and back. Go heavy.
>> Anonymous
CURLZ FOR THE GURLZ
>> Anonymous
To gain weight in general - stop the running allready. All that running aint good for shit; take a look at all the professional marathon runners out there; all of them are skinny ass somalian types. Which, as we all can plainly see, is something you are about to become too, if not allready.

So, stop moving, start eating. After that, pick up any weightlifting schedule for beginners you want. And I would wait some months before strating putting any réal hardcore strain on those arms; you don't want to injure yourself out of the game within half a year or so.

enjoy not being a somalian runner in a year or so.
>> Anonymous
is that a wireless crt monitor LOL
>> Anonymous
Is it just me, or is yor fist xbox hueg?
>> Anonymous
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>> Anonymous
>>449091

EAT THE FUCK MOAR
>> Anonymous
>>449177
Dude you're getting better every time!
>> Anonymous
>>449177
Despite what that other guy keeps saying, your shops suck man. =/ Funny though!
>> Anonymous
>>449177
Your last one with the bridge was way better. What happened man?
>> Anonymous
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Thaht's noht a skinny ahrm.

THIS is a skinny ahrm.
>> powder Anonymous
Pro nos taste good and will give you protein after working out. Some people will take creatine to bulk up but it taste like shit. A friend of mine had the same problem for the longest time and just resently he began doing more of the protein powders and what not but go to a health/ vitiamn shop and they will point you in the right direction.
>> Anonymous
>>449553
You don't think that's more for people whose nutritional needs are actually demanding?
>> Anonymous
>>449240
its still pretty sexy..
>> Anonymous
ok, firstly you look like you have a really small body frame by the look of your short arms. How much do you actually weigh and how tall are you?

I don't think it's in your interest to do both cross country AND bulking as one disadvantages the other.

What other mis/fit/s say may seem harsh but true. Your body does look like a result of starvation or calorie deficit. You do not in any form whatsoever have great abs and I can already imagine what your legs look like. This is /fit/, we've seen the majority of people who needs to improve on their fitness start off in a better physical stature than you are currently in already. That being said, your abs are almost non-existent with barely any definition and bulk despite your low body fat percentage, and unless you live in a village with population of a few hundred, your opinion of yourself needs to change dramatically.

Now onto specifically answering your questions, buy some adjustable dumbbells and a training bench. Dumbbells build stablizer muscles which machines in gyms ignore. Since you're targetting your arms it's probably best and works cheaper to get adjustable dumbbells.
Examples of exercises for biceps: bicep curls, concentration curls, hammer curls
Examples of exercises for triceps: tricep kickbacks, tricep extensions
Do 3-4 sets of each with 8-12 reps in each set. If you can do more than that you're using too light weights. Rest targetted at least 24 hours before you train them again, so basically don't do it every single day.

Those are the basics, but if you lurk enough you'll find more specific info. A good place to start would be to read 'Burn the Fat Feed the Muscle' by Tom Venuto.
http://www.megaupload.com/?d=G969JQVG

But seriously, put on some fucking weight. You look scrawny as and I see no strength or muscle on you. 10/10
>> Anonymouse
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Get lifting!
>> WS
>>449584
Get fat!
>> Anonymous
>>449628

Out, skinnyfag.
>> Anonymous
>>449570

LOL NO

compound excercises for this motherfucker...

Weighted dips and pullups. (well if you can do over 8reps without weight but anyway...)

And of course squats and deadlifts.
>> Anonymous
>>449561

How the fuck is this thing sexy.
>> Anonymous
>>449584
lol fatty. Lower your bodyfat and you will look ripped
>> Anonymous
>>449652

I do not lower my body fat because I am not a faggot.
>> Anonymous
>>449091
You have no abs. What you have is just a result of very low body fat.
>> Anonymous
>>449653
Fatty excuse #122
>> Anonymous
>>449058
Why/how are you bending your wrist at like a sub 90 degree angle? It makes you look like you have down syndrome or something
>> Anonymous
OP has cancer, I guarantee 100%
>> Anonymous
>>449656

Not OP,

for some reason when i flex with my right arm my hand doesn't align properly either, it's off at an angle like that.

If i focus i can align it, but it feels unnatural and i can feel a strain in my hand. What the fuck?
>> Anonymous
>>449091
LOOK AT THEM FUCKING FINGERS

You're genetically fucked up, enjoy your pencil neck.
>> Anonymous
>>449091

Are you sure you dont have marfan syndrome or some disease? Being skinny and having long fingers and limbs just scream marfan to me.
>> Anonymous
>>449584

You look like a fat fuck and being "big" is in no way attractive.
>> Anonymous
>>449091
Dude. Take up a stringed instrument. You could straddle like 2 octaves with those fingers
>> timbo timbo
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>>449704
man i dunno about u but if i had those fingaz i'd be straddlin me some hott female G-spots and not octaves

know your role & priorities NiGGa!
TIMBOOOOOOOOO