File :-(, x, )
Anonymous
Hey /fit/ all my life I have been underweight currently I am 102 Lbs at 5'11". I don't have an eating disorder and I eat a lot of fatty foods. This year I started running and working out to gain weight but I don't know if its working. Can /fit/ suggest some exercises/diets that would help to build muscle?
>> Anonymous
Holy balls I thought I was skinny at 5'11'' 130 pounds.
>> Anonymous
Girl? or guy.

also pics please
>> Anonymous
try slowly increasing meal sizes so that you end up eating about 4000 calories per day... milkshakes, sandwiches, etc. all help.

don't run TOO far as that will interfere with your attempts to gain muscle (HIIT sprints (see Fratlek, Tabata, and hill work) provide a happy medium that supports cardiovascular health AND muscle gains)
>> Anonymous
     File :-(, x)
>>103556
guy
>> Anonymous
>>103581
This is the body type I have, with the hips out like that.
What is it called?
>> Anonymous
>>103587

Alien.
>> Anonymous
>>103550

Do not think you're invincible to heart disease. Just because you don't put on fat doesn't mean it's not clogging your arteries as we speak.

You're just going to have to get used to eating a fuck-ton, try to eat lean meat most of the time, and fruits and juices (especially juices) are a delicious, high calorie alternative to milkshakes and candy bars.
>> Anonymous
>>103581
I'm glad to see that holocaust diet is working out for you.
>> Anonymous
>>103596
BAWWWWWHAWHAWHAWHAW
>> Anonymous
>>103581
Jesus fuck if you took two pictures in rapid succession we could probably see your chest area rising and falling from your heart beating you need some meat on your bones stop posting and go work out and eat like 14 big macs.

Seriously though, go get some weight gain formula and workout, you'll gain at least 10 pounds in a month if your diligent enough.
>> Anonymous
>>103596
Your not the first to make that joke.
Another favorite is "Hey how was Darfur?"
>> Anonymous
>>103581
How old are you?
>> Anonymous
>>103581
hey how was darfur
>> Anonymous
>>103623
15
>> Anonymous
Consider yourself fucking lucky. Eat everything, nigger. Fried chicken, Oreo milk shakes, ice cream... Who gives a shit about dying younger, especially when you enjoyed life eating very finely and yet being skinny?
>> Anonymous
>>103626
When you get to be about 21 or so, you will start to get bigger. Then again, some people are just naturally skinny. My old Biology professor was in his mid 40's and weighed about 140. He was probably like 6ft3.
>> Anonymous
ALright, who let the jews out? Fuher isn't gonna be amused this time.
>> Anonymous
>>103629
Lots of 15 year olds are skinny.
>> Anonymous
>>103553

I thought I was at 5'8'', same weight.
>> Anonymous
I feel your pain OP. I used to be 6'0 110 and ate like complete shit as well. My suggestion is to start now, I ended up starting when I was 17 at the beginning of my grade 12 year. 10 months of working out later I'm 150, and feel 100 times better. Normally I wouldn't respond but this hits too close to home. Eat. Eat. Eat. Eat 5-6 times a day minimum with tons of protein. This doesn't mean eat like shit though. Oatmeal, brown rice, chicken, eggs, cottage cheese, skim milk, and other clean and healthy foods should be in your staples.

Start lifting weights and do some research. I started off doing lots of isolations like curls, kickbacks, flyes, and stuff like that. Don't do any of that. Squat, deadlift, bench, bent-over rows, overhead press, and dips are all you really need right now. If you don't want to go to the gym and look like a skeleton then go out and buy a set of adjustable dumbbells/barbell. Never skip a workout unless you are physically unable to be there to lift the weights. I got lazy after the first 6 months after gaining 20 pounds and stopped for nearly a year. 4 months ago I recently started up again and have gained another 20 and my spirit to improve is stronger than ever.
>> Anonymous
>>103712
Eat a gram per pound of bodyweight of protein everyday, and buy some whey protein for right after workouts. The eating takes some time to get used to, but it'll become a lifestyle as you progress, just work hard. As sets/reps start with around 8-12 and slowly adjust down to 4-8 in sets of 4. The weightlifting will also take some time to get used to. Remember that right now you don't need anything fancy, don't bother with any routine you see bodybuilders doing. You just need to put stress on your body as thoroughly as possible and gain fucktons of mass. I followed a bunch of bodybuilding articles for a while, but when I switched to the basics I was still gaining the same weight, but I was feeling much much stronger.

A simple routine could be something like:
Monday - 5x5 Deadlift, 4x(4-8)/(8-12) Bent-over row, 4x(4-8)/(8-12) Pull-up (or Lat Pull-down if you're too weak to do pull-ups which I'm sure you are)
Wednesday - 5x5 Squat, 4x(4-8)/(8-12) Dumbbell Lunges, 3-4x(4-8)/(8-12)bodyweight jumpsquats
Friday - 5x5 Bench Press, 4x(4-8)/(8-12) Incline/Decline Dumbbell Bench Press, 4x(4-8)/(8-12) Overhead Press, 3x(4-8)/(8-12) Dips.
With Deadlift/Squat/Bench being most important. Don't neglect any of those, especially not Deadlifts or Squats. I ignored legs for a while because they were hard to train, but when I started doing squats my gains went crazy. Deadlifts also huge and workout a shitload of important muscles.

This should be more than sufficient, since you are skinny and weak as shit right now. Don't over-complicate things and just stick with the basics. A healthy and sufficient diet, and a routine consisting of many big compound lifts, along with hard work and consistency and you are set. Good luck, and enjoy knowing what it's like how to have at least a bit of muscle.
>> Anonymous
>>103714
http://www.exrx.net/Lists/Directory.html

Forgot this link. Many exercises and instructions.
>> Anonymous
>>103712
>>103714
>>103721
Wow thanks
>> Anonymous
Be CAREFUL, I dont think you should run.

When I was working I used to run to catch the bus every morning, it was about a kilometer.

Stress fractured my leg, never been the same since really.
>> Anonymous
>>103730
See I would be okay with cutting running out but, I'm a track/cross country runner.
>> Anonymous
>>103745
then what the fuck are you worried about? some guys like me are cursed with large amounts of beautiful but inefficient muscle mass. take a look at any successful long distance runner (long being 10k and up) and they're skinny as fuck. on the other hand if you want to be a great miler you should consider bulking up somewhat, but 4chan is NOT the place to learn detailed training tips. /fit/ is about fitness, not speed. speed is what you're after. just keep running, keep eating right. don't ask anonymous for help, ask your coach. jesus christ.