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4th of July Goal nokogoesineveryfield !!UT84wajcyM1
'sup, 4chon mis/fit/s.

Skinny fag here. Pic related, it's me. 5'9", 138 lbs. Vegetarian for the past couple of years. Been skinny my entire life, always tried to gain weight but I've had limited success.

I was working out kind of frequently earlier this year, but due to fits of depression and other bullshit I fell out of the habit.

I want to get in good shape quickly for the summer. Specifically, for July.

I'm going to take this as seriously as I possibly can. I want to treat this with a level of commitment I've not given it in the past. I want to be super fit by July. I'm not interested in gaining shitloads of mass, but I want to be less anorexic looking. I want to look really healthy and well balanced.

What should my workout plan be like? Ideas for my diet? I realize I need to work out a lot and eat a lot, but I need more specific ideas. For this limited time frame, what do you think is a reasonable goal to set?

I will love you forever if you halp me :(
>> Anonymous
are you strictly committed to remaining a vegetarian? It's not impossible but much easier to gain muscle mass quickly with animal proteins in your diet. Lean chicken, fish, etc...
>> moonmauler !!LgNbdvCFAuN
Heavy Coumpound lifting. Do squats, bench presses and deadlifts with heavy weight at 5x5 (five sets of five reps). 5x5 is a good way to build lots of power and strength while gaining a bit of mass at the same time.

You need to eat 6 meals a day, with EVERY SINGLE ONE containing a good source of complete protein. Also, how many calories are you eating a day? It's hard to reccomend a proper calorie intake without knowing how much you're eating in the first place.
>> nokogoesineveryfield !!UT84wajcyM1
>>114897
Yeah, vegetarianism is here to stay. I'm a fag, I know. :(

>>114898
I can't even estimate, to be honest. My diet fails pretty hard. I sort of starve myself when I'm depressed, so I have a hard time calculating what my average intake is because it's so sporadic.
>> nokogoesineveryfield !!UT84wajcyM1
double post, sorry

I think part of my problem is I just generally don't think to eat. It's hard to force yourself to increase your uptake when you're not craving anything. What are good ways to force yourself into a habit of eating frequently and consistently?
>> Anonymous
Look at yourself in the mirror and build resolve to do what it takes to change yourself.

Also, you're going to be downing some serious tofu if you want to stay vegetarian. I hope you like the stuff, because (IIRC) it is one of the few sources of clean protein that you can get. If you eat peanuts 'n' stuff, you're getting more fat than protein, which will build the wrong kind of mass.
>> moonmauler !!LgNbdvCFAuN
>>114905
You can try wearing a wrist watch and setting a three hour alarm every time you eat. When it goes off, time to eat!

Also, always make sure you know where your next meal is coming from. You don' want to be caught in a situation where it's time to eat but you don't have access to a healthy meal.
>> nokogoesineveryfield !!UT84wajcyM1
>>114908
I like tofu, it's just expensive and a pain to prepare.

I try to down a ton of beans. Red beans, black beans, low-fat refried beans, etc. Other food suggestions would be greatly appreciated.

I've been intermittently drinking whey protein shakes. I'm going to try to start drinking them daily. Shit sucks, but it should be worth it, right?

I don't think fat intake is too much of a problem, considering I have a really fast metabolism. I've never been fat. I'm 22 right now.

How do I balance increased food intake with cardio and such? If I start running every other day, is this going to cancel out my diet?
>> nokogoesineveryfield !!UT84wajcyM1
>>114909
Wow, that's so obvious, but I've never thought of it. I've just set up a scheduled alarm on my phone to go off every three hours throughout the day. Thanks.
>> Anonymous
>>114908
Mono unsaturated fats, found in nuts (also fish), are good for you, and even help break down unwanted fats in your system. Just because it's a fat doesn't mean it's bad for you (and in the case of OP, it's highly recommended).
>> nokogoesineveryfield !!UT84wajcyM1
Another quick question:

When mentioning I want to gain weight, people say "INCREASE CALORIC INTAKE." I don't quite understand this. I understand I need extra calories to burn while working out, but, assuming I'm taking in enough calories to keep me from wearing out and getting exhausted, shouldn't caloric intake be kind of unimportant? I would think protein intake would be vastly more important, as I'm trying to force muscle growth.

I'm sure it's not that simple and I probably sound pretty stupid for asking, but I'm curious what I'm missing here.
>> Anonymous
you are not really underweight. Just keep pushing it, next time you see results you wont want to stop working out.
>> Anonymous
>CHECK THIS OUT
http://rancid.outwar.com/page/2622
>> Anonymous
>>114920
it's not that simple, since
a) building muscle from protein and fat costs energy
b) building muscle is dependent on hormone levels and without enough calories they aren't favorable to muscle growth

you need both excess protein and excess calories
>> nokogoesineveryfield !!UT84wajcyM1
>>114927
This makes sense. Thank you!

Do you guys think gaining ten pounds between now and July is unattainable? I really think setting a goal will help me.
>> Anonymous
>>114932
nobody can tell for sure, just try your best and find out
>> nokogoesineveryfield !!UT84wajcyM1
>>114936
I like that response. Now you've made it a challenge.
>> Anonymous
>>114927
too logical. get off 4chan
>> Anonymous
>>114932
2 pounds of lean mass is about the best anyone could ever gain in 1 month without roids
>> Anonymous
Find an activity you enjoy other than just lifting to supplement your workout routine. I've recently taken up capoeira and I do a little bit of it if I get bored of sitting still for too long. If you're eating more, you'll have a lot of energy to spend. So take up something fun, like soccer, dancing, martial arts, basketball, jogging, bicycling, anything you can do for more than 30 minutes a day.
Aerobic activity also increases your body's release of endorphines, which will have the added bonus of combating your depression a little. If you're also having fun at the same time you'll be on the road to recovery in no time.
>> Anonymous
>>114975
so he gets 3 pounds of lean mass, 4 pounds of glycogen + water and 1 pound of fat and he has gained 8 pounds .. almost his goal
>> nokogoesineveryfield !!UT84wajcyM1
>>114975
Well, push the goal date back a couple of weeks. We'll shoot for the middle of July.

I did a little bit of research and math, and I realized how shockingly and woefully lacking my dietary intake has been overall compared to what I should be doing for maintenance, let alone what I should be doing for these periods of trying to gain. I'm going to be trying to eat way more than I ever have, so I really hope that makes a difference.

Also, I'm going to start taking creatine again. I've done it in the past, but I was doing it wrong, I think. Any advice on this?
>> Anonymous
>>114995
The trick with creatine is the loading phase. Most people forget this. It involves dosing a few times a day for about a week to build up a constant supply in your body. After that, taking one dose each day up to an hour before lifting should aid in your work out.
Also, the kind of exercise you are doing makes a difference. Do you want to just add mass, or do you want performance/endurance muscle?
>> Anonymous
5g in warm water every day
you could also do 10g if you really wanted, but don't expect a big difference
>> nokogoesineveryfield !!UT84wajcyM1
>>114999
Both, kind of, I guess. I value feeling and looking healthy more than anything, but I think gaining some amount of mass is part of that. I don't want to look skinny.
>> Anonymous
>>115007
Nothing wrong with skinny. I'm 5'10" 146lbs, but I've got the Bruce Lee physique (or at least, it's my goal). I would suggest working your Lats, chest, and shoulders 3 days a week, and doing squatz(!), sit-ups/crunches, lunges 2-3 days a week. Alternate that to rest those muscles, warm up with a quick jog or some jumping jacks, stretch before and after workout while you're warm.
If you've got time, take a digi-photo of yourself after your workout, record your weight, and have glass of water (or two!) while you review your progress.
Continue to eat right, supplement, drink water, and exercise and you should notice your progress between now and your goal. It's hard to notice a difference unless you track yourself over a couple of weeks.
Good luck!
>> Anonymous
>>114975
Wrong
>> Anonymous
bullshit, you are not skinny.

People aren't either skinny or fat...
>> Anonymous
Hey I'm kind of in the same situation as OP, don't want to make another thread so I'll question here, what kind of food should I be eating? I'm not very wealthy so is there any simple easy to get food that can do the same as the ones suggested already?
>> Anonymous
>>115007

I had a body like OP pic, I also wanted to gain weight...now i have a goddamn "belly fat" like I drunk way to much beer (well actually I did)

Point of stupid story: You are not too skinny, a bit skinny is not bad.
>> Anonymous
>>115023
Eggs, milk, and oatmeal. They're everywhere.