File :-(, x, )
Anonymous
that is me, /fit/
i look like shit but ive been going to the gym since march
shit sucks.

anyways im doing things evenly but i look like shit in clothes and without. How does i proportion?
>> Anonymous
get some overall mass before thinking of proportions

youre probably not eating enough, varying your workouts enough or simply not pushing yourself hard enough.
>> Anonymous
>>473660
and yes i do squatz
>> Anonymous
eat moar,pull moar,squat moar,press moar,repeat moar
>> Anonymous
eat more
>> Anonymous
How old are you? The problem might be that you're too young
>> Anonymous
>>473661
should i worry that i get chubby cheeks?
ah fuck it, ill eat like a man. starting now.

what is hard enough? i push until i can no longer finish the rep.
>> Anonymous
lift heavy, 5x5

do squats, bench press and dips one day,
deadlift, military press and pullups next workout day (with a day of rest in between)

lift heavy weights 5x5, and for dips and pullups once you can do more than 10 with your body weight, add weight on a belt. eat around 3000 calories per day, and sleep more than 8 hours per night. stop doing cardio.
>> Anonymous
>>473665
i is 19, sir.
asian hence the 8yr old body
138lbs
>> Anonymous
>>473670
i used this routine awhile back but my workouts would be short (30 mins or so) and i dont feel as "worked out".

although i do put it as heavy as i can.
>> Anonymous
>>473671

Being Asian isn't really a big setback. I've seen a few very big Asians at some gyms. Just eat more, stop doing cardio, and focus on compound lifts like bench, squat, deadlift, chin up and bent row.
>> Lekar'
>>473677
while doing a normal workout (even if it's split) it lasts for about 1.5 hours. Train ALL of your body, not just a couple of execises.

you won't get fat, just eat loads of complex carbs (oats), meat, and you could add some olive oil + salads for vitamins
>> Anonymous
     File :-(, x)
that was me on august. i posted on /fit/ to ask you guys how to widen. I am ashamed there is no progress at all ;__;

i ran to the kitchen and a whole can of tuna and a whole can of pork and beans.
>> Anonymous
>>473710

Lat development widens you. What back exercises have you been doing?
>> Anonymous
>>473695
i do a three day split

shoulders / legs
chest / triceps
back / biceps

by your suggestion im going to try to add moar exercises. minimum of ten different ones per day?
>> Anonymous
>>473714

Ten is too many, especially if you're relatively new to it. Try something more like this http://www.johnberardi.com/articles/training/creation.htm.
>> Anonymous
>>473713
1. rows - where you put weight plates on that simple machine
2. cable pull things while sitting down
3. inverted sit up thing for lower back
4. deadlifts
5. pullups (machine and bodyweight)
>> Lekar'
>>473714
wow, well lets see, i have a max of 6, each one is 5 sets (2 sets are warm up) except for abs.

well... i could keep the workout in about 60 minutes, but its pretty hard.

lets just count lets say you do an exersice for 2 minutes, and rest 1 minute:
2x1x5(sets) = 10 minutes
x 6 exercises = 60 minutes

also for compound exericeses such as squats, deadlifts, pull ups, bench press, rest period is about 2-3 minutes
>> Anonymous
>>473720

You can try doing two things.

1) Use an overhand grip and keep your elbows pinned

2) Look up bent rows
>> Anonymous
make sure when you do rows that you pull the bar into your upper abs/general abs area, rather than pulling it up higher over your chest. When you have the bar come to the abs it uses the lats more.
>> Lekar'
>>473725
fucking love them bent rows.
do them after pull ups - before dips
feels good man :)
>> Anonymous
Hello OP, Fellow skinny man here.

I have been training now for about 3 months and i have made pretty good progress ( 10 pounds ). Basically do what everyone has already said 5x5 lift heavy and leave, dont do a ton of reps, do a ton of weight. But THE BIG ONE is eat like a fucking tank bro. Its kinda hard at first but once you get into it its awsome. 4-6 meals a day, protein out the ass. Always over eat never under eat... keep that in mind. For guys like us we can afford to gain some extra fat because we will burn it off no prob. Eat like a tank train like a tank. Make sure you are actually going to a legit gym and using real equipment, you arent gonna gain 20 pounds of muscle with some dumbells in your garage.

Keep it up man i would deff say you need to step it up because you should have made more progress by now so go in head first dont do no half assed bullshit. I would say thats your biggest problem, you trying but not really going for it. You wanna get huge motherfucker? Then bust your ass and eat your spinach.

Good lucky homie shits hard i know.
>> Lekar'
>>473733
damn that was insparational :)
>Then bust your ass and eat your OATZ
fixed
>> Anonymous
okay so far,
1. No more half assery, I go to the gym I do not leave until i died(metaphorically). 5 sets.
2. 5x5 compunds - i already have 3 kinds of bench + deadlift + squatz. Ill add military presses.
3. Eat like a tank. I will use most of my extra money for food rather than saving them for /fa/ (yes i lurk both /fa/ and /fit/)
4. bent over rows. i should do them.
5. ??????
6. PROFIT
>> Anonymous
>>473740

Don't eat like a tank, just eat lots and lots of healthy food spread throughout the day, five small meals. Working out a lot is not an excuse to pig out on bad food. Focus on the whole wheat pastas, brown rice, Oats, etc.
Diet is about 75% of looking great
then cardio
THEN weight lifting.
>> Lekar'
>>473740
1 = actualy after that kind of workout you feel fucking great, also sometimes a do feel like im about to pass out, but in a good kind of way :)
>> Lekar'
>>473743
he is a skinny, why would he need cardio?? Endurace? Fcuk that, save your energy for MUSCLE MASS
>> Anonymous
>>473743
do i still need cardio? i dont do cardio in the gym anymoar.
i regularly walk a few blocks because of commuting though.
>> Lekar'
>>473750
no cardio, you don't need it
>> Anonymous
>>473737
Lol yes, OATZ my bad


>>473743
Although this man has a point, you do wanna try to stay somewhat healthy, OP needs to eat a ton of protein and carbs. He wants to get big and with his skinny man genetics hes gonna have to slam down some meat, no health food section bullshit.
>> Anonymous
No cardio.
>> Anonymous
well i think white rice is the downfall of asia.

is white rice that bad?
i have access to whole lot of white rice and regular bread.

im going to grocery for oatz tom.
>> Anonymous
If you are looking to simply get stronger, then no you really dont need much cardio. BUT if you want to look really fucking cut, a great body that looks like it could put away a lot of weight, then you need to do lots of cardio.
No one's going to see your muscles if they're covered in fat. Personally I'd rather look like I can bench 250 then to actually BE able to bench 250. And if you're like me then you need some fucking cardio.
>> Anonymous
>>473768

Yes that all well and good if you already have muscle on you but the poor bastard has been pumping iron for three months and looks 12. He doesn't need cardio at this stage because his problem is simply a lack of muscle.
>> Anonymous
>>473768
The guy is 130 pounds, he doesnt really have and mucle to show even if he had 5% body fat.

Bulk for now cut later.
>> Anonymous
>>473710

*accidentally* a whole can?
>> Anonymous
>>473790
after i reading a few posts i went downstairs and ate a can of pork and beans and a can of tuna + bread.
>> Lekar'
>>473765
rice is also good, but it's quite pricy...
eat all the grains you have avaliable. Still oatz are the best

also eat as much meat as possible:
you need about 130-150 grams of protein

and that is not simmilar to eating 130-150 grams of meat!!!

bioefficiency of Beef is about 18-22% that means you get 20 grams of protein from 100 grams of beef.
for eggs its 12-16%

so basicaly you need a pound of meat a day
>> Lekar'
this is why Whey protein is getting to be so popular. its absorbancy is 60-100% (as written on the can)
so if a pound of whey protein costs 4-5 times more then a pound of meat = it is still a good idea to buy it
>> Anonymous
>>473807
i do have 1lbs of protein shake left.
i drink it once a day, after workout.
+20 grams protein

ill use my fashion savings and buy moar lol

its so weird, one week im into /fa/ the next into /fit/

but now im putting in my brain body first then fashion
because the stuff i buy wont fit me right if i bought clothes now.
>> Anonymous
>>473816
You cant just look fabulous you have to feel fabulous. Imagine being well dressed and a beast? Dont get much better than that.
>> Lekar'
>>473816
yah sense you're quite skinny now, you'll grow by a lot quite soon, also your waist might grow a bit from some temporary fat :) but it's all for the better
>> Anonymous
why are your sholder so far back
or you have no chest?
>> Anonymous
>>473695

You don't need to workout for an hour and a half to get a good workout.

Just go to the gym with a plan. If you want to do a split, do a split. But lift heavy, and do it right especially if you want to bulk. If it takes you 30 minutes, but you get a good workout, good. And if it takes you and hour and a half, and you get a good workout, well that's okay too.

As long as you are entering the gym with a plan (and possibly increasing weights every time you go...) and you have a good diet that's at least 500 calories above your recommended, you should gain weight.