File :-(, x, )
Anonymous
Hey /fit/ I need some advice on how to get some muscle mass.

I'm 5'7 and weigh approx. 118 pounds. I have no access to a gym or weight equipment so I'll be using body weight. Can you post regimes that I could do about 30 minutes every day or so? I'm an ectomorph so I realise I will have to work hard.

pic unrelated
>> Anonymous
>>403503

Push ups, chin ups, dumb bells Curl ups, tricep extensions etc.
>> Anonymous
Don't forget to eat hard too. About 500 calories over your daily requirement every day. Have you thought about sandbag training? It's the cheapest option and sandbags force you to use all kinds of stabilizer muscles that dumbbells and machines can't.

For a total beginner, start with basic movements 2-3 times a week. Push-ups, pull-ups, body-weight squats, etc. Find something heavy and carry it, pull it, lift it, etc. in the same manner as dumbbells. And do your research.
>> Anonymous
>>403503regimes
lol
>> Anonymous
     File :-(, x)
I'm in the same boat as you! I am 5'9", and I weigh 120 lbs. I used to weigh 112 lbs. It's a long and slow process with only bodyweight, and there are quite a few eating habits that I needed to change over the course of this struggle.

This has been MY routine.
Day 1: Varied pushups.
Day 2: Squats, lunges, bicycle crunches, and supermans.

Keep a journal of ALL of your exercise. Break them up into sets. I do 5 sets of however many I see is appropriate based on how many I did last time.

You DO NOT eat enough. Eating more is going to be a HUGE part of this whole struggle. Teach yourself (you can't change overnight) to pay more attention to what you eat. Eventually you will end up like me where I eat more than my fat relatives each meal, and am ridiculously hungry (by consistently increasing the amount, and frequency that I eat). Eat HEALTHY (eat for nutrition) foods. Eat calorie dense healthy foods. Eat a lot. LIQUID CALORIES ARE A GODSEND. Make HEALTHY (nutritious) calorie dense smoothies.

Do you have any more specific questions. I will give you my attention since I am doing the same thing as you.
>> Anonymous
>>403530
Hey, nice improvement pics. I'm also going for weight gain like OP, and about where your "before" picture is. But that's really inspiring to me to see how improved you look after only ~10 pounds added. Sometimes it's hard to be motivated when I don't know how long it will be until I see any difference.
>> Anonymous
     File :-(, x)
>>403534
That's not me actually. I was just posting stuff to motivate people. Ha ha ha. I am SOOO sorry to disappoint you. :(
This guy here is 5'9" and 143 lbs. Something along those lines. He's in the 140 lbs range. I'll post more but sage so I don't needlessly bump.
>> Anonymous
     File :-(, x)
Repost of a repost of a repost.
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
>>403530
Thanks for that.

Can you expand on the types of pushups you've been doing when you got started? (reps/sets) Same with the >Squats, lunges, bicycle crunches, and supermans.

What foods did you start eating and how frequently did you eat?
Did you eat snacks inbetween meals?
And finally, how long have you been working out for and when should I expect to be seeing improvements?
>> Anonymous
>>403565
>Can you expand on the types of pushups you've been doing when you got started?
When I originally got started I was only worried about gaining weight. Then I realized I had to do strength training to gain it the healthy way. I would basically just do regular pushups without any care about sets or tracking.

THEN I started doing the 100 pushups program (so five sets, first set a high #o'reps, 3 sets after less reps, last set to failure). I basically do what I learned from the 100 pushups program for everything (squats, lunges, bicycle crunches, and supermans), only I'm the one deciding how many to do each time BASED ON my journal! The journal has been key for me. It motivates me, makes it ritualistic, and gives me perspective on how many to do each time.

Types of pushups: normal, elevated feet, guillotine (get three chairs. Put hands on two chairs, feet on one chair. Drop between chairs for a deeper pushups), and weighted (put water/sand in a jug of milk, put in backpack, do pushups as normally).
>> Anonymous
>>403587
>What foods did you start eating and how frequently did you eat? Did you eat snacks inbetween meals?
http://extension.oregonstate.edu/fcd/nutrition/publications/nutrifocus/gainweight.pdf
http://www.gainingweight.info/healthy-high-calorie-foods-to-gain-weight/
http://nutrition.about.com/od/dietsformedicaldisorders/f/GainWeight.htm
http://primusweb.com/fitnesspartner//library/weight/gaining.htm

Google is a wonderful resource, and this is where I turn when I want to do a bit of memory refreshing/studying/research to help me achieve my weight gain goals. Read about nutrition and focus on eating for nutrition and weight gain at the same time, then pay attention to the nutrition facts on foods. I did that and sort of gave myself an education from the nutrition facts. I'm STILL learning. I am not an expert.

Breakfast for me is like this: 1 cup oatmeal, 1 tall glass of milk, two hardboiled eggs, two pieces of toast with peanut butter and honey on them, yogurt, some kind of fruit, and then whatever I feel like tossing in with it.
Lunch: Sandwiches typically.
Dinner: Soup, or whatever I feel like eating really.

My trick to this has been to eat a HUGE meal for breakfast, a moderate meal for lunch, and a small meal for dinner. Packing in the calories at the BEGINNING Of the day makes worrying about eating the rest of the day much easier. I would eat three meals a day pretty evenly spaced out, and I pay a lot more attention to my mood. If you get depressed/angry/irritated you probably have gone too long without food.
>> GOOD LUCK. Anonymous
     File :-(, x)
>>403588
>And finally, how long have you been working out for and when should I expect to be seeing improvements?
I've DEDICATEDLY been doing this routine for about three months, before that I was doing lots of reading, stuffing myself to try to increase my appetite, and trying to do some sort of strength training daily to get into the habit. I approached this as a habit changing obstacle. So far this has worked for me. When it comes to improvements, I am really not sure how long it will take you. Just work hard at it, and keep perspective. Don't get discouraged if you lose weight (I yo-yoed when I started), just use that as motivation to eat more, and work harder.