pOrN iS GoOD foR yOu guYZ trUsT mE
greetings and salutations, /fit/izens
i'm thin as fuck 55kg (120 lbs) and i'm manlet 177cm (5'8). i have a few dumbbells at home. how do i start building muscle and getting fit? i'm so fucking weak and i just can't stand it. my hands are very thin and it's starting to make me look like a fag. i need to know that if push goes to shove i'll be able to defend myself. seriously help. i think i need:
>diet plan (im neet so no 20 euro salads)
>people to watch/read
>whatever else i don't know
THANK YOU ANONS
You're severely underweight so I don't see why you would eat a salad. Pump meals you have access to into something like cronometer if you want micro nutrition information. Eat more calories than you burn, move your body around.
So eat some fucking peanut butter and do some pushups faggot.
i'll post updates in a few weeks/months.
Don't make extreme changes to things and start stuffing your face either. In order for diet and exercise habits to build they take many many months of consistency. Pacing yourself is more important than getting results fast.
The problem with wanting blanket advise on what you're asking about is everyone is different. Maybe certain food is more expensive where you live. I could say watch X jewtuber but most jewtubers advise needs to be taken with a grain of salt as 90% of them are fucking retarded and on juice. Actually 99% of them are on roids.
Scooby1961 is generally considered a pretty good fitness content creator, even used to tripfag on cukchan /fit/ back in the day I believe. But even he lies through his teeth about being on roids.
If you're already that underweight it's probably because you have some mental deficiency, so you don't want to develop some retarded body dysmorphia obsessing over getting super fit because you're literally just genetically incapable of looking like 99% of fit guys, and they're genetically incapable of it too. Just keep things simple, do plenty of research on things you're curious about, and always falsify information by looking for opposing opinions. If you hear about why X is amazing, start looking into people who think X is terrible. Then form an opinion of your own and integrate that into your life.
i'll try to pace myself as i'm just really not obsessed over it, i'm not even aiming at getting super /fit/. i had to carry some weight and my body failed me. it was really embarrassing and it wasn't even that heavy for the other guys and they weren't even muscular or /fit/.
well i am retarded, but i don't have any gay shit *insert attention whoring "mental" illness"* . since 15 i just disliked eating too much and started becoming a hyperactive sperg. moving around nonstop like a motherfucker. i do feel hungry, i am hungry right now, but i don't eat. i sound like a faggot i know. i am working on this and i'll try to eat more.
everyone i saw was full of shit and tries to jew their audience for overpriced protein bars and gay exercise schedules. also thanks, i'll check out scooby1961.
i'm not really low on self esteem and i'm not hyper on this. i know it's a commitment for months/years and i want the outcome. i think my head's in the right place.
i have an idea and i've been doing it for the past hour. stretch > pushups > sit ups > lunges > 5 min rest > dumbbell > repeat for 1h. i'll do this daily and i'll try jugging/cycling 3 times a week. i do the pushups etc till i can't do it anymore. i'll do this until i'm good off to join a gym without a trainer. does this sound good? can i make it better? all the gyms around me are super fucking expensive and trainers are even more expensive. fucking kikes.
>certain food is more expensive where you live
please do. if there are things specific that i should eat more, i'll try to afford it. i heard honey, walnuts, milk, peanut butter (You), and meat. lots of meat.
Thank you anon.
It's not hard, use pics in >>2 OP for diet advice (big protein and carb-filled meals, you need to bulk up more at your weight/height), follow other OP pics for workout guide. Keep at it for a few months and the noob gains will show very quickly. The key is to not quit and to force yourself to the gym every other day, eventually it becomes habit and you'll end up doing it without even realizing.
You will make it.
That's cool but why are you namefagging and capcodefagging?
Because I own the board and I can do whatever I want
You sound like an
omfg u cant say that 2 me i own the bord ill funk ban u
i'll see the infographics/sticky. thanks
you're BO and all but no one gives a shit.
>doing it for free
>it was really embarrassing and it wasn't even that heavy for the other guys and they weren't even muscular or /fit/.
Most guys probably aren't 20lbs underweight.
>i have an idea and i've been doing it for the past hour. stretch > pushups > sit ups > lunges > 5 min rest > dumbbell > repeat for 1h.
You should look into getting a pull-up bar. Pull-ups and chin-ups are one of the best exercises you can do. Though they're difficult, there are guides on how to begin on them even if you can't do a single pull-up as many can't. I'd suggest you try to train for the full range of motion by locking out your shoulders each rep once you get the hang of it.
> i'll try jugging/cycling 3 times a week.
Running can be very hard on the body if you've been sedentary for years. Not that you shouldn't do it, but I just wouldn't be surprised if maintaining 3 days a week is miserable for you. You could look into jump rope. It's quite a good exercise.
>i'll do this until i'm good off to join a gym without a trainer. does this sound good? can i make it better? all the gyms around me are super fucking expensive and trainers are even more expensive. fucking kikes.
I'm an autistic frugal hermit so personally I detest gyms, but I also have equipment at home. But there are very few exercises that can compete with the barbell squat and overhead press, which you could only realistically do at a gym with a rack. It's going to be up to you whether or not that's worth the money for a membership. You should probably get day passes to experiment first.
>please do. if there are things specific that i should eat more, i'll try to afford it. i heard honey, walnuts, milk, peanut butter (You), and meat. lots of meat.
Most of the infographs posted around here have decent food suggestions. Though try to avoid obsessing over restrictive autistic diets like keto. It's better to just find healthy meals you know you're comfortable eating and that are easy to prepare. I play around with cronometer entering in foods I'm interested in to see how they fit into my diet nutritionally and find that's the best way to form a meal plan.
Dieting shouldn't be very complicated. Oats, chicken, rice, vegetables, fruits, milk, peanut butter. All those infographs will have roughly the same things on it because the simple basics are good food. Chicken is expensive per calorie but is generally the best $/gram of protein if I recall correctly. Not that you should fixate on muh protein intake though. And never buy protein powder or supplements, shit's at best not worth the money and at worst a complete scam.
>Running can be very hard on the body if you've been sedentary for years.
we've had people that have never run before hitting 5k and more in 3 months, you have no excuses.
>pull up bars
i'll see to it. gov randomly installed gym equipment around the neighborhood last month. i hope there's one. if not, i'll improvise or i'll get one at home.
although i am a complete lightweight faggot, i do good with walking long distances and long stairs. haven't run in a while or even cycled. i'll start slow and see how it goes.
my problem is all i own is 2 sets of dumbbells, grip strength tool and a jump rope. if i'm going to go past 2 or 3 months i'll need the barbells and shit.
i'm checking on them. i've been eating a lot today. feeling a little vomit-y but it's under control. i'll eat more then finish it off with a milk, honey, crushed walnut shake. i'll check out cronometer. see how many calories i consumed today.
i always thought they were a scam. never getting them. thank you.
hopefully i'll be in that list in a shorter time.
Cool, that means literally nothing. If your goal is to run a lot then run a lot. If your goal is to achieve a life time of healthy habits then you ease yourself into things with what you find works for you. That could be running, or it could be something else. "Works on my machine bro" is not helpful advice you stupid nigger monkey.
>i'll see to it. gov randomly installed gym equipment around the neighborhood last month. i hope there's one. if not, i'll improvise or i'll get one at home.
Playground monkey bars work fine. That reminds me, dips are also another god-tier body weight exercise.
>i'm checking on them. i've been eating a lot today. feeling a little vomit-y but it's under control. i'll eat more then finish it off with a milk, honey, crushed walnut shake. i'll check out cronometer. see how many calories i consumed today.
You probably shouldn't be eating until you feel sick.
>i always thought they were a scam. never getting them. thank you.
It's mostly "supplements" that are scams. Technically the scam part of protein powder is the concept that you need insane quantities of protein to gain muscle, which is scientifically quite contentious. The problem with a lot of fitness advice is a lot of it is entirely anecdotal and "bro science". Protein powder could have applications like when you're cutting and want to maintain the same level of protein intake, but even that is debatable. If you're strapped for cash it should be avoided because it will always be inferior to food sources of protein, but it could possibly have a place in a diet in specific scenarios.
>That reminds me, dips are also another god-tier body weight exercise.
Though you should probably look up proper form for that exercise, otherwise you could stress the joints too much.
>you ease yourself into things with what you find works for you.
i'll start slowly. if it doesn't suit me or i think it's not helping. i heard i shouldn't because it burns calories and that's not good if i'm trying to bulk / dirty bulk. what is dirty bulking and is that true?
>you probably shouldn't be eating until you feel sick.
>dips i'll look into the proper form of it. should be easy enough since all i need is a chair.
what about lower body exercises? legs, thighs, lower back etc?
i'll look into the proper form of it. should be easy enough since all i need is a chair.
what about lower body exercises? legs, thighs, lower back etc?******
i'm being a retarded nigger again excuse me
>i heard i shouldn't because it burns calories and that's not good if i'm trying to bulk / dirty bulk.
Obsessing over calories that much is autistic. Running is good for your heart which in turn makes the rest of your body more efficient. Plus you can get the calories you burn from running back in like a few spoonfuls of peanut butter anyways. Avoiding cardio because you're trying to gain weight is just an excuse lazy retards use.
The overwhelming majority of weight gain and loss will come almost entirely from your eating habits. Exercise is maybe 25% of actual weight gain and loss. On average beginner lifters can achieve 1-2lbs of muscle gain per month for the first 2 years of lifting. This roughly looks like 3-5lbs a month on the scale with water weight and fat gain since you can't really only gain muscle.
>what is dirty bulking and is that true?
Dirty bulking is literally just eating like shit. It's just what people say when they've given up on eating proper food but are still lifting. You'll find a lot of these retarded phrases in fitness.
>what about lower body exercises? legs, thighs, lower back etc?
Legs and back are difficult because they're very strong muscles that require a lot to stress. Various squats like a one legged squat if you can and maybe wall sits are probably the best I can think of. Wall sits are actually pretty decent and no barrier to entry.
>dips i'll look into the proper form of it. should be easy enough since all i need is a chair.
I forgot about chair dips. I was talking about suspended dips like pic related. Chair dips are good though to start. Can't really do suspended dips at home very easily.
3rd day update:
my body is sore as fuck. i don't how getting gang raped by 20 niggers feels, but i believe the soreness would be similar. everything feels lighter lol. i ran yesterday. i did 600m before i lost my breath completely. today i got to 1km straight running. feels pretty good. i'm doing good with the pushups (did 30 w/o breaks), the dumbbell exercises, dips, sit ups etc... i feel more energetic and my desire to eat is back to normal i think. i'm eating more and doing more. two spoons of peanut butter, 1 spoon of honey and. 5 L of milk after exercise.
dinner and lunch include chicken, lettuce and/or spaghetti noodles/rice. (i had fish yesterday tho)
breakfasts are eggs and toast + glass of fresh milk (my neighbor has a farm with cows and i asked him for fresh milk. i actually went there and milked me some cows.)
is all good and i'm pumped up for tomorrow and the next few months.
>running is good for your heart
that is so true. running is good and i don't care what that faggot thinks. thank you.
>weight gain and loss will come almost entirely from your eating habits
i haven't seen my weight since 3 days ago. i'll check it after 2 weeks. hopefully i'll gain even a little weight.
>Dirty bulking is literally just eating like shit.
fuck that. i don't like fast food anyway. although sometimes i have to eat from a shit fast food joint. probably once every two months.
>like a one legged squat
i'v been doing that. also i managed to sit up a DIY suspended dip "tool". it works fine. also squats w/ dumbbells. it's been good. i can't fucking thank you enough anon.
Chill out chill out chill the fuck out while sore.
No running unless you wanna delet your gains, you hear me?
Good for you. Keeping it simple and consistent and you'll see consistent improvement. Just tweak things slowly, it takes many months or years to grasp everything involving fitness perfectly in relation to your lifestyle, body, goals, and finances.
While rest is important cardio will not kill muscle gain unless you're a literal fucking marathon runner. In fact basically every study shows it helps increase lifting strength. Unless you're hauling ass for over an hour straight you're not going to be losing any actual muscle mass or potential strength gains from cardio. Stop being a lazy fuck, faggot.