File :-(, x, )
Anonymous
Hey /fit/. I eat a pizza, subs, chicken and junk, don't go to a gym, and I'm really skinny. I want to pick up some weight so I can fill out a shirt, and I want to be well-defined (not just putting on flab to fill out a shirt, putting on muscle with it. I'd rather be a broomstick than fat).

Can I put on enough weight by just eating more of what I already do (basically a lack of vegetables though I do like fruit) than I do now? And if I'm not very muscly, would you reccomend it would help to just go to a gym from the start or is there other exercises I can do at home to build up a little?

Pic unrelated.
>> Hammerknife !7ITukp3Pj2
That's a terrible diet that doesn't have enough protein, and you won't build muscle eating that.

Push-ups and steaks.
>> Anonymous
Eat natural food - A LOT of meat(pork mainly), vegetables, and ~5 eggs a day. Eat 4-6 times a day, starting with solid breakfast like 4-5 eggs with butter.
Lift HEAVY. No way around it. Choose 3-4 basic compound exercises like: squat; bench/military; pull ups/chin ups; dips and the beloved biceps curl.
Take a picture now and come in a month.
>> Anonymous
'at home', ok.
Pull ups and dips all the way + push ups with legs
on higher ground(desk/table).
But if you are skinny kid, no way to get big with bodyweight exercises... or be creative - backpack with 7-8 dictionaries would do the work.
>> Anonymous
Thanks for advice. Does it matter how the food is prepared? I.e. If I should eat a lot of pork, is bacon basically gonna have the same results?

Solid breakfast, ok, but how big should the other meals be if there's 4-6 a day?

I'll focus on more exercise with less reps rather than lighter workouts with more repitition.
>> Anonymous
Boiling and baking with butter is ok. Consume it as naturally as you can. Eggs nearly rough, meat - stakes, vegetables - salads with fresh vegetables(go for the dark green brocoli, cucumber, lettuce).
Rule of a thumb is decreasing the meals size in calories during the day assuming you workout early.
Consider some dumbbells with detachable weights.
>> Anonymous
Awesome, thanks, I'll try and take this all on board
>> Anonymous
Also... how long should I exercise a day for with those ones you guys reccomended? An hour? Two?
>> Anonymous
Monday:
A
Squats – 5 reps
Calf Raises - 8 reps
B
Chinups – 5 reps
Bicep curls – 8 reps
C
Shrugs – 5 reps
Supinated forearm curls – 8 reps
Pronated forearm curls – 8 reps
Wednesday:
A
Squats – 5 Reps
Calf Raises – 8 reps
B
Bench – 5 reps
Dips – 5 reps
C
Incline bench – 5 reps
Tricep extensions – 8 reps
Friday:
A
Squats – 5 reps
Calf Raises – 8 reps
B
Deadlifts – 5 reps
Good mornings – 8 reps
C
DB rows – 5 reps
Curls – 8 reps

Every section is repeated 5 times in a row, with a 2 minute break (A – 2 minute, 5 times, then B – 2 minutes, 5 times etc)
>> Anonymous
>>59030
Thanks for that awesome schedule!

Just to clarify - when you say each section repeats with a 2 minute break, you mean for example

A
Squats – 5 reps
Calf Raises - 8 reps
repeat another 4 times
2 minute break
then move on to B

Is that right?
>> Anonymous
Correct.

You shouldn't be training to failure, you just wanna move the weights, and move more the next time you go in the gym.

Keep form tight, but fast, don't do anything slower than you have to, faster you try to move the weight, the better the stimulation.
>> Anonymous
The whole goal is to build strength, mass will follow.

As long as you're eating 2,500+ calories a day, and around 150+ grams of protein (I'm assuming you weigh less than 160lb)

you'll see good results in the mirror, and great results on the bar, and the good thing is, with strength, if you swap to a pure volume, size based program, you'll still make better gains than someone who'd been training for size before you, because you'll lift more weights, giving more stimulation, and because you'll also have a much more powerfull mind (in a mental state, aswell as a CNS, the thing that activates muscles sense) which will allow you to push past both pain and weight barriers that an average trainee would cringe at.

Welcome to having testicles =-D
>> Anonymous
Thanks a ton guys, you've all helped a lot, I've got the idea now.
>> Anonymous
Guys, if I'm not sore the day after my workout, am I not doing enough exercises?
>> Zebby
As long as the weights are still going up, yes.

I only experiences muscle soreness for a few weeks at most, before my body adapts and I'm back to just feeling a bit stiff in some parts.

Pain =\= gain.

Work = gain.

If the bar's getting more weight on it, and the scales are going up, don't stop.
>> Anonymous
>>59082
being sore during the exercise, feeling a pump or burn or whatever does not really mean anything. Thats just blood rushing to your veins, and your heart beating faster.

Most people get DOMS (delayed onset muscle soreness) 1-2 days after they perform a major workout.

The first few times its quite debilitating, especially if your body is not used to it. But after a while it becomes the norm.

So if you don't feel anything- it means you didnt lift heavy enough. Volume wont do much in terms of DOMS- in my experience.
>> rowerfag !zNx6op4nfE
>>59088
you know all of those exercises I have mentioned where all of the lifterfags have called lame cardio bullshit....

do frogmans, lunges, and sprints up a 10 degree slope for 2-3 hours and tell me if you don't get DOMS
>> Anonymous
>>59030
i'm not a troll just a guy looking for answers.

what are:
dips
shrugs

what JOINT is "curling" in:
pronated forearm curls
supinated forearm curls
(I know what pronation and supination are... this is poor fucking language... same thing with 'flex your muscles'... ya can't fucking do it because muscles don't flex)

what does DB mean in db lifts?
>> Anonymous
>>59221
can anyone please answer this?
>> Anonymous
doms has nothing to do with gains. it has more to do with rep-range. you're looking at going to failure at 8-12 reps.

low rep, less than 5 at high intensity will often have no doms. and heavy singles will also often have no doms. and if you want to get really strong, then this is the rep range you need to look at.

as someone above said, pain =/= gain, and i wish people would get this through their heads.