File :-(, x, )
Anonymous
Hey, hey.

I'm trying to get some muscles. I'm a male, I weigh 114lbs and I'm 5'6 (yes, I'm very skinny).

I'm cycling every day (only 10 minutes, I might consider jogging instead), and training strength every other day. I start out with push-ups (I lower myself for about 4-5 seconds, then I push myself up as fast as I can), I do about 10 of those, then I do 15-20 crunches, back to push-ups, about 6-7 this time (getting tired), then about 15 more crunches and I finish off with curls, 20 reps.

Then my diet (well, it's not a diet, I just can't think of a better word for it): I usually eat 3-4 meals a day, and it's basically only fruit and dinner (which is usually meat and potatoes). Never bread since I'm allergic to gluten.

So, what I'm asking here is if I'm doing it right. No point in doing this every other day for months if I'm doing it completely wrong. I have no idea if the exercises I'm doing would be enough to show any results, and I'm pretty sure my diet (again with the crappy choice of words) could use some changes.

So please, put me on the right track!
>> Anonymous
i'll give you a starter tip

don't do curls they are the most worthless exercise ever conceived
>> Anonymous
>cycling every day
>only 10 minutes
Are you kidding me
>> Anonymous
>>243602

Hey, it's better than nothing, and my stamina is complete shit from sitting at home in front of my computer doing nothing but small hand and finger movements for years.

I start out small. Trying to jog for an hour a day won't do anything else but demotivate me.
>> Anonymous
>>243604
I hope you're trying to put more time on the bike.

and holy crap I'm glad I've always had very physical jobs.
>> Anonymous
The bike, If your only doing 10 mins a day, you best be running it hard with a decent resistence budey.

Add body weight squats, better yet, pistol squats.
Add pull ups as well.

Google 100 pushups, do the pushup program from that.
>> Anonymous
omfg plz tell me your a troll.
your barly eating anything and your fucking doing cardio. you going to gain no muscles and loss even more weight.
>> Anonymous
>>243614

Not a troll, just an idiot.

So what do you suggest I do? Stop biking? Eat more and continue biking? If so, eat more of what and how many times a day?
>> Anonymous
>>243618

If you're going to cycle, make it either longer or harder for a shorter time. That way you'll actually gain something out of it.

Your diet sounds alright if you're actually getting enough calories, but judging by your weight that doesn't seem to be the case. Add some eggs and tuna to your diet for their great protein benefits. Focus all your meals around a good serving of protein.

Also, read this:
http://notsocommonsensebody.blogspot.com/
Try some of the exercises.
>> Anonymous
i'll just give you a list of things you can eat regularly (not in excess, don't eat anything in excess, eat in moderation for best results)
-This is my grocery list (Give or take a few things depending on the week)
-Strawberries, bananas (Rarely buy them anymore), lemons, oranges (Haven't bought them in months to tell you the truth), raspberries, broccoli, cauliflower, green bell peppers, red bell peppers, baby spinach, garlic bulb, onions, tomatoes, swiss chard (Haven't bought this lately mainly because it tastes like terrible, and I can eat anything), thyme, steel cut oats, sunflower seeds, almonds, EVOO first pressing, a can sometimes of black beans, red beans, kidney beans, garbanzo beans, black soy beans (you shouldn't eat too many of these, lots of carbs, but also lots of protein, so vary them I guess), unsweetened silk, plain low fat yogurt, parmesano reggiano, lentils (high carbs again), tuna packets, sardines, omega-3 enriched eggs
-Of course all of it depends on the season, raspberries and such won't be around in the winter, so I might buy frozen or just swap out for apples or something but I like to keep my fruit consumption down since it's a lot of extra sugars.
-Fish: Sardines in a can of olive oil or water,pacific halibut, wild caught salmon (best fish you could eat aside from sardines/mackerel), striped bass (wild caught), white seabass, pacific cod
-Meat: Grassfed beef/lamb/liver/whatever, organic chicken/turkey/whatever
-I usually spend around 70-90 dollars a week on groceries, and probably about 80-90% of what I buy is organic or best for the environment and myself.
-Some foods people think are good: any cereals (choose steel cut oats), bread (so many carbs no protein/fats), potatoes (carbscarbscarbs), cheese (some cheeses are alright, but a lot of them have high amounts of sat. fats)
cheers
>> Anonymous
>>243637
these are weight gaining foods?
>> Anonymous
you'll start gaining weight when you start gaining muscle, the idea isn't to pack as much fats or carbs as you can because that will just leave you without energy for the next day. you have to portion meals right, I don't follow zone diet or anything, but for me it's common sense to see what's adequate for a meal.

sometimes I have to do shots of EVOO or eat no carbs for dinner. I can't testify that you'll gain weight on it, but you should. I don't know how much I weigh only because it's pretty much worthless, the last time I weighed myself was probably 2 years ago and I was 172 at 6'2", I probably weigh only 10-15 pounds more but I lost a lot of fat by looking at the mirror. I was a lean person to begin with, if I were to gain 30-40 lbs I would put myself at risk for disease because that's not what my body composition is. If you want to gain a lot of weight then go ahead but you're going to put yourself at higher risk of cardiovascular problems and such.
>> Au milieu de l'hiver !QlWXXxysLk
carbs (mostly complex) to protein ratio 2:1 for the first half of the day and 1:3 for the last half.

No need for fruit really, they have almost no nutrients are just basically water and sugar. You should be eating 4 vegetables: Broccoli, Spinach, Carrots, & Romaine Lettuce. All are just about the most nutrient intensive foods there are. Only eat fruit as a small pick me up snack in between meals.

Red meat is fine, so long as it's grassfed, but I would eat more chicken and salmon. Tons of nutrients and tons of protein.

Eat sweet potatoes instead of regular potatoes and brown rice instead of white rice.

As for the exercises, if you want to do bodyweight/calisthenics, that's fine. Don't let any of these /fit/fags tell you it doesn't work. Ask Olympic gymnasts. You should be doing pullups, pushups, and squats to just before failure. Maybe 2 sets of all 3 in the morning and 2 sets of all 3 at night. Once that gets too easy, invest in a 20 pound vest and do all three with that. As for abs, do these:

http://www.youtube.com/watch?v=tVog4y4Ziww

& crunches to just before failure as a part of your workout.

& cardio? Jump rope. It's a far heavier workout in a far shorter time than running or biking.

Go here:

http://estore.websitepros.com/1220297/Categories.bok?category=Jump+Ropes+Only

& get the $12 rope at the bottom. I like it better than all of the others. I do 4 sets of 300 in the morning and 4 sets of 300 at night, but you don't need to do that much.


This all sounds like a lot, but, in reality it's like 20 - 25 minutes max each time, and it's not too hard on your body.
>> Anonymous
why only 4 veg?

I would definitely recommend onions and maybe garlic, you need anti-inflammatory if you're going to do any exercise or you're not going to be able to workout 5-6 times a week. I don't condone aspirin or any painkillers because they aren't good for you.

Carrots are high in carbs personally for me, as with any potato, you get enough carbs from everything else (other vegetables, fruits, cereals/oats/nuts, sports drinks)

I don't eat many fruits, mainly just eat them in my yogurt in the morning and maybe something for dinner. Sometimes I might have a banana for recovery meal after workout with some nuts, but you're going to get sick of just 4 veg.
>> Anonymous
>>243636
>>243637
>>243650
>>243667
>>243682

Thanks alot to all of you, especially>>243667

That really helps. You made my day, /fit/!
>> Anonymous
so I am posting my diet. I hope this helps anyone looking to eat a little better, lean down, and muscle up.

Breakfast: Protein shake, 8oz milk, 1/2 cup oatmeal, 1serving whey protein mix in blender and drink. Or try three scrambled eggs with a whole grain English muffin and a glass of skim milk. Some days I have a bowl of Honey nut cheerios with a whey protein shake. If I am feeling lazy and I am in a hurry I will stop by McDonalds and grab 2 sausage egg wraps(nothing else, and only once in a great while).

Snack #1: This should come about 3 hours after breakfast. 1 serving of cottage cheese and 1 banana/apple. Or try 1 granola bar and a whey protein shake.

Lunch: Once again try to snag lunch about 3 hours after your last meal. I could go on and on about all the different lunch options but I will outline a few important ingredients. Lean protein mixed with some carbs and some fruit. Tuna sandwiches/wraps are great quick options just remember your whole grains and go easy on the dressing. Chicken salads/turkey salads. Some times I will sneak a few organic tortilla chips and fat free salsa with my lunch. Bananas and apples are great fruit options. If you have to grab lunch at the gas station just check the label for fat content,protien and carbs. Just the other day I found some campbell's chunky sirloin soup at the gas station, 6 grams of fat 12 grams of protein and 15 carbs. Not to shabby when your in a pinch!

Snack #2: Eat this 3 hours after lunch. You can swap these snack ideas with the first snack of the day, but not with the last snack. Try an apple with all natural peanut butter. Or Celery with all natural peanut butter. Try some fat free yogurt with some almonds and raisin trail mix. Or a protein shake made with 8oz milk, 1 serving whey protein, one
>> Anonymous
>>243719
table spoon of all natural peanut butter and a handful of ice. Blended of course.

Supper: Eat this 3 hours after snack 2. This is a pretty broad meal so I will out line some basic rules. Start cutting back on your carbs towards the evening time because you are starting to lose time to burn them. Lean protein like tuna, salmon, chicken, turkey. Green veggies and skip the dessert! Some of my favorite meals are made with ground lean turkey. Tacos, Chili its all good and healthy if made with smart ingredients. or just a seasoned chicken breast with some veggies and a small serving of whole grain rice. Be creative and remember to check labels!

Sack #3: I will eat this just before bedtime to help curb my midnight snacking urges. Fat free cottage cheese with a glass of milk or fat free yogurt with a glass of milk. Or if i haven't got enough protein during the day I will grab a whey protein shake mixed with milk.
>> Anonymous
Remember this diet doesn't work over night!

My training weight is 160 pounds. My fighting weight is 155 @ 7% body fat. So if your a bigger guy you will have to make your serving sizes bigger (duh)

Your post workout shakes don't count as a snack or meal.

Drink at least a gallon of water a day. Buy a gallon jug and bring it with you everywhere.

Check your labels and educate yourself on what kind of foods have better options. Such as regular Skippy peanut butter VS all natural Skippy which has like half the sugar of the regular stuff. And every once in a while check out the organic section at your grocery store. There is some cool stuff in there you just gotta look

Be sure to eat many times a day. This is what gets your metabolism going.

No sugary sodas, try to avoid diet sodas. One pre workout energy drink is acceptable.

Allow yourself one cheat meal a week, you deserve it!

Good luck and stay focused. You don't have to dive in all at once. Try changing your diet slowly. I hope this helps some of you guys out. This is exactly how I eat and it works for me.
>> Anonymous
If you're serious about gaining muscle, this plan isn't going to work out well. First of all, you're a skinny guy so you might wanna lose some of the cardio. Bodyweight exercises are well and good but add some more free weights to your routine.

Also, find a real routine and stick with it. I used to be like you, just making it up as I go along but if you really want to make gains you should have a real routine thats been proven to work well.

Last tip: Eat more. Most suggest you eat every 3 hours for sufficient muscle growth. Muscles can't be built on weight training alone. Food+Weight training = muscle.