File :-(, x, )
Anonymous
sup /fit/

First time poster here. I've never really bothered to take care of my figure, but now I've hit my 20s I've noticed my figure has started to slip, and I need to put more muscle on anyway (pic vaguely related).

So basically, what sort of exercises should I be doing to keep weight off and gain muscle? And what sort of diet should I be entertaining? I have no clue with any of this shit.

Currently I'm 6'2", 170lb - almost no fat - I don't eat any junk food, soda-type drinks, or anything with saturated fats, artificial additives/high in sugar. Can't stand it.
I probably eat too much in the way of carbs though. And drink too much alcohol (40+ units a week).
>> Anonymous
Stop drinking, and stop eating carbs.
>> Moonmauler
Don't stop eating carbs.
Stop drinking though, alcohol is horrible for fitness, plus you're getting at least 3000 calories a week just from the alcohol.
>> Anonymous
>>66338

dont listen to this guy cuz he doesnt know shit about what he is saying. eat carbs. try doing Squats, bench press, pull ups, dips, jerks, snatches, lunges, chinups, military press, deadlifts, stiff legged deadlifts, rows, and cleans. all of those help build more muscle mass. also remember to lift till ur muscles r fatigued
>> Anonymous
Carbs should be cut in the final stages of a cutting phase. Ketogenic diets do work as a temporary measure.
>> Anonymous
>I don't eat any junk food, soda-type drinks, or anything with saturated fats, artificial additives/high in sugar. Can't stand it.
I probably eat too much in the way of carbs though. And drink too much alcohol (40+ units a week).
>I probably eat too much in the way of carbs though. And drink too much alcohol (40+ units a week).
>I probably eat too much in the way of carbs though
>I eat too much carbs

>>66338

Ok I meant to say to OP to stop gorging himself on carbs, you fucktart.
>> Anonymous
>>66345
How many carbs should I be getting then? Bear in mind I know absolutely fucking NOTHING about health or fitness. You can't underestimate how little I know. I've always had a fast metabolism, so I never cared in the slightest about what I eat or exercising. I walk a lot, but that's about it for exercising.
>> Anonymous
>>66383
When I said carbs, I meant calories.

But while we're on the subject, what's a good level of carbs to be eating? I probably need to balance my diet.
>> Anonymous
>>66383
>>66384

Here's some good places to start for the basics:
http://exrx.net/
http://exrx.net/Beginning.html
http://exrx.net/FatLoss.html

Personally, I follow the Zone diet, where you divide the total calories that you eat into 40% carbs, 30% fat and 30% protein.
>> Anonymous
>>66392
Sweet. Well it looks like what I eat is fine, but I could do with regulating the amounts and times I eat. And working out.

What are the best home-exercises to do? I've started doing sit-ups again, trouble is I haven't got access to a gym at the moment.
>> Anonymous
>>66425

Going out for a run, sprints, push-ups, sit-ups, pull-ups if you have access to anything that you can hang onto, air squats, burpees, hindu pushups, divebomber pushups, neck bridges, jump rope, lunges, superman back extensions, leaping/jumping, and L-sits on chair handles are my favorite exercises to do when I don't have access to weights. And all these exercises have like a million variations on them.