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Halp, plox Anonymous
Hey guys, I was wondring if you can help me with a problem I got.

First off, I'm a male thats underweight, I'm 21 years old and about 5'10 but weigh only about 130 lb's.It's not that I dont eat or anything like that, I eat what an average portion would be, if not more. I'm not as active as I used to be in sports (working) but I walk alot (also from work) and I'm trying to get back into running.

I'm trying to gain some weight but have it be more noticeable (especially in the arms and shoulders), I realize that if I want to do that I have to begin to weight lift.

I want to know what type of excersises might help me achieve that as well as what type of food I should be eating or if there are any supplements that might help. I tried taking some weight gainer but I didn't really see the effects so I stopped using it.

Any help is appreciated, thanks.
>> Anonymous
/rs/ - Tom venuto - read - follow

Now fuck off.
>> Anonymous
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

do that, eat 6 meals a day, consisting of only clean, healthy foods. eat at least 130 grams of protein a day. that is all.
>> Anonymous
>>186616

Protein is relative to your weight. Its around 1-1.5g per lb of body weight.
>> Anonymous
>>186617

...read his post, he weighs 130 lbs.
>> Anonymous
>>186622

I did. I was adding it in because of:

>>I tried taking some weight gainer but I didn't really see the effects so I stopped using it.
>> Anonymous
>>186616


im actually reading this right now, thanks for some of the input, anymore is appreciated.
>> deleted
eat abour every 2-3 hours. I've started doing it not long ago, and i don't feel as if im stuffing my self. The reason behind this, is that the food leaves your stomach after 2 hours.

Eat only good food
Rice, buckwheat, eggs, cheese, chicken, beef... etc
- no sweets, no greasy food, no fast food...

Workout: monday wensday friday
crunches ( to warm your self up)
bench press 1-warmup (half of the weight) and 4 more sets
pullups (where your hands are very far appart) 4 sets
Shoulder press - 4 sets
Curls 4 sets
Hyperextensions 5 sets

personaly i dont really like to put on too much weight on my legs, so i would just recommend running (on the day that you Dont workout)

eat 1 hour BEFORE work out, and right AFTER workout

well i guess i was helpfull
>> deleted
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>>186627
rest time for bench press, pull ups, shoulder press 2-3 minutes
for everything else 1 minute
Don't strech out your workout

Also for triceps, French press... that is a litteral translation. donno how its calling in US.

Found a picture
>> Anonymous
>>186627
>>186616

what type of excersise would be able to subsitute a pull-up, both suggest pull-ups but it might be difficult to use anything for that.
>> deleted
french press goes after curls

that is my workout... and it feels pretty good. it was design by my trainer so i feel pretty confident about it.
>> deleted
>>186634
for much of that you have to go to the gym, and i bet you can do pull ups there...
What is the reason why would you want to substitute em?
Also you Cant substitute them - its one of the ultimate compound excersises
>> Anonymous
>>186637
ok i'll figure something out for them than. now as far as foods, I can just be proportionate with them through out the day correct?
>> deleted
>>186640
didn't understand your question...
Lets say you used to eat some portion of food 3-4 times per day... now to build mass you have to eat same size portions 6-7 times per day
>> Anonymous
>>186637
Yeah most squat cages have bars for pullups in the top.
>> Anonymous
>>186643
shitttt, I only eat about twice a day, lunch at around 12-3 and dinner from 8-11. im not a cheap person, but now im getting worried if I have enough money. whats a cheap food that can be prepared at home or bought at a store if need be?
>> deleted
>>186650
grains - rice, buckwheat, oatmeal.
Cheapest meat is chicken so i guess go for that
>> Anonymous
You aren't fucking underweight, you are what was average a few decades ago please stop thinking like a fatass.
>> Anonymous
>>186611
Is that daniel faraday?
>> deleted
>>186894
weight (in kilograms) devided by hieght(in meters) squared:
weight 67
hieght 1.85
67/1.85^2 = 19.6

if you are below 18 - you are underweight
18-25 - average
25+ - overweight

that is a standart for all countries now
>> Anonymous
>>186894
I'm fucking 5'8" and 150 lbs, and I'm a skinny fuck. If people like this guy were "normal" we would have lost WWII because all our soldiers would have been weaker than the average Jap. It would have been like a bunch of concentration camp Jews trying to break out and beat the shit out of tough, fit SS troops. A.k.a. not gonna happen.
>> Anonymous
>>186938
Actually it did
http://en.wikipedia.org/wiki/Warsaw_Ghetto_Uprising
>> Anonymous
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>>186989
Sure
>> Anonymous
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only in 4chan can a LOST thread turn into a WWII weight thread

also, countering Farraday's skinny ass with Jin beefiness.