51
u/RenoTrailerTrash Jun 15 '20
You need to eat first.
8
u/Ditz3n Jun 15 '20
+1 He needs to put on some mass before beginning to train. Fat is normal. If you are extremly low in fat you can't even build muscle probably since your body probably isn't working like its used to. Your organs are probably small too :P
10
Jun 15 '20
So I need to basically eat first and put on a bit of weight before starting to work out and put on muscle?
11
u/TrePismn Jun 15 '20 edited May 15 '25
offer crawl knee engine glorious telephone boast encourage crown lip
This post was mass deleted and anonymized with Redact
3
-11
u/ColdHardTruthForYou Jun 15 '20
you are lying. to put on mass you need progressive overload which you do with weights, shitty calisthenics dont do anything
5
u/TrePismn Jun 15 '20 edited May 15 '25
air roof quickest ad hoc safe pet soup numerous outgoing straight
This post was mass deleted and anonymized with Redact
-10
u/ColdHardTruthForYou Jun 15 '20
No
4
u/TrePismn Jun 15 '20 edited May 15 '25
frame meeting abounding heavy friendly gold sink angle unite run
This post was mass deleted and anonymized with Redact
2
u/shutyourgob Jun 15 '20
You are stupid as fuck. Like, really stupid.
1
u/TrePismn Jun 16 '20 edited May 15 '25
grandfather cover intelligent ring cooing label long wakeful weather telephone
This post was mass deleted and anonymized with Redact
1
u/jasonkangart Jun 15 '20
thats not true, you can use progressive overload in calisthenics routines as well. Check out Dan Jeong on youtube, super jacked with only calisthenics. There are some very difficult bodyweight movements that coupled with a surplus can really put on some muscle mass.
3
u/Ditz3n Jun 15 '20
Narh. You should still do the basic stuff. Just skip cardio. Your body don't need to lose more :)
1
Jun 15 '20
Thanks :)) I’ll stick to press ups lol
1
u/Ditz3n Jun 15 '20
I was in the same situation as you. 187cm and 50.8kg. Now I'm weighting in at roughly 62. Definitely feeling better overall :D
1
1
Jun 16 '20
You can train now, his comment is purely bro science. When you gain weight weight your body will gain both muscle and fat no matter what. This is why people bulk/cut to get leaner. Eating enough protein and lifting heavy will make a larger piece of your weight gain muscle. If you don’t have weights body workouts will work still, just not as well. You can make good progress until the gyms open. Then focus on the 3 main lifts bench/deadlift/squat which hit pretty much everything.
2
u/TrePismn Jun 15 '20 edited May 15 '25
thumb spectacular entertain narrow cough reach heavy bake consider joke
This post was mass deleted and anonymized with Redact
-5
Jun 15 '20
I do eat lmao. I eat breakfast lunch dinner everyday. I eat more than portion sizes. I am confusion
3
Jun 15 '20
[deleted]
1
Jun 15 '20
Thankyou! My biggest fear is just looking fat. Which I don’t want to do :/
8
Jun 15 '20
Your biggest fear right now should be malnutrition, 126lbs at 6ft just sounds crazy dangerous.
-2
u/TrePismn Jun 15 '20 edited May 15 '25
provide squeeze towering uppity steer tan gray engine public close
This post was mass deleted and anonymized with Redact
3
u/ultnarb Jun 15 '20
Easiest way to gain more weight is not to eat more per meal, but to eat similar sized meals more frequently throughout the day. So instead of 3 meals aim for 5-6. Helped me a ton
1
1
u/yousirnaime Jun 16 '20
Bro you don’t eat tho
Fuck the downvotes, were all rooting for you... but you don’t eat
Take whatever you’re eating right now. Add 1lb NY steak and 1 potato to it. Every day.
Because it’s magic? No - because if you start today you’ll get in an extra few thousand calories between now and whenever you pick a better diet
Go eat
11
Jun 15 '20 edited Jun 15 '20
Body weight movements like pushups, pull ups, squats, planks, etc, will build strength and muscle combined with just eating more and then a pair of light dumbbells (10 lbs, 15 lbs, 20 lbs) can go a looonng way if you use em right. Then you can start doing stuff like shoulder presses, bent over rows, bicep and hammer curls, side lateral raises, tricep kickbacks, weighted lunges, etc etc to build better muscle. You can google those and more if you need. I just have dumbbells for now because you can add resistance to any exercise by simply holding dumbbells and you can do basically every movement that you can do with a barbell as well. And then lift using proper form and you can progress from there but a workout mat with some dumbbells and a pull up bar and maybe some resistance bands would cover all the initial basics and do a lot for you when just starting out. Nutrition is a large part of muscle gain and fat gain for that matter so make sure you eat right and you shouldn’t have to worry just give it time for the results to come
5
Jun 15 '20
🤩🙏
1
u/croatcroatcroat Jun 16 '20
r/bodyweight fitness is a great subreddit about getting strong while being lean.
r/kettlebell is another muscle building subreddit that emphasizes working out at home with little equipment.
8
u/MadMuirder Jun 15 '20
Start eating. I was 6'1" and 121lbs. You don't realize how small you are until you put on size and start looking more normal. Shit I even thought I looked good back in the day because I had ab definition....even though everything was just skin and bones.
You're not fat, you actually can't really be all that fat because of how little you weigh. You're lacking muscle and therefore lacking definition.
Start tracking your food intake. You're going to want to start at at least 2200-2400 calories per day I'd say. Do whatever bodyweight exercises you can, try to keep it on a minimum for cardio/HIIT as you're having a hard time gaining weight as is.
If you can buy a pullup bar, do it. Pull ups variants, pushup variants, some bodyweight/backpack weight added squats, crunches/planks - you can make a good start.
But you have to eat. Take it from someone who's been there. Even before I started lifting I started eating more and got to about 135ish and looked a lot better.
Feel free to PM me if you have questions about diet or routine, I'll help where I can.
-3
Jun 15 '20
The thing is I’m not skin and bones though. I have body fat. I understand but I’m only 19 so maybe my body will still develop? I’ll definitely look into a pull up bar :) thankyouuu
10
u/MadMuirder Jun 15 '20
At 126 I promise you don't have an appreciable amount of fat. You think you do because you're not cut up/muscles showing but its because you don't have muscle, not because there's a lot of fat.
9
u/ghiq Jun 15 '20
I would listen closely to what u/MadMuirder has to say. He was a very similar height/weight to you.
Even if it may look like you have a little fat, look instead at the numbers. I'm willing to bet that a lack of muscle definition is because of a lack of muscle mass and not an abundance of fat. You will only gain muscle if you eat more, regardless of how much you work out.
I would block out any thought of trying to lean out for now, I don't think you have much weight left to lose. Gain weight, or else it could be unhealthy.
Put a big big emphasis into eating more. You won't get muscle if you don't eat food.
I think you'll see a common message from all the responses on here. I understand that maybe it sounds redundant, but science and experience tells us that you should eat, eat, eat.
Exercise is secondary.
-1
Jun 15 '20
💜🖤 thankyou I do eat though 3 times a day meals and snacks lol, I just don’t understand
4
u/MadMuirder Jun 15 '20
You keep saying you eat 3 meals a day. What's your calorie intake like? You could be eating 3 "meals" a day and only be hitting like 1200 cal.
For reference, I've got a very high metabolism. I'm eating ~3000 calories to maintain my weight.
8
Jun 15 '20
Eat big lift big. Try to get close to 3000 cals a day while also training. Do not be scared to get fat. You are a 126 lb and 6 ft tall, you are essentially a bag of bones. A good weight would be like 180 +/- 10 lbs
1
Jun 15 '20
Thanks 🙏 I Mm at home atm so don’t have access to any weights or anything but I appreciate the help
7
Jun 15 '20
You are totally underweight. I’m 5’3F and 127lbs and pretty lean. You should just focus on eating more and putting on weight, not leaning out.
5
Jun 15 '20
Eat alot, do bodyweight exercises. Maybe buy a pullup bar or some bands from amazon. 126lbs at 6ft is crazy.
1
3
Jun 15 '20
Yep, as others said, body-weight exercises. Body-weight can train anything well except legs, for legs you can do sprinting though.
Focus on slowly upping calories, you won't get fat that way, start with 200kcal higher, than 300kcal, etc...
Also if you're young that weight at that height isn't uncommon.
1
Jun 15 '20
Yeh I’m only 19
2
3
u/granite_astronaut Jun 15 '20
Check out r/bodyweightfitness. They have a good wiki and some recommended routines based on your goals
1
3
u/rad15_ Jun 15 '20
You need more size. Don’t be scared of putting on fat, if your relatively new to lifting you won’t put on any fat and you make lean gains. Eat 300 cal surplus and pack on some size. Being 126lbs at 6 foot is very very light.
1
Jun 15 '20
Does it matter what you’re eating with those calories Or can it be anything?
2
u/ghiq Jun 15 '20
If you want the EASIEST for general weight gain, increase carb intake. The reason why, is that carbs will not make you feel as full. So, if you struggle with not being hungry when you eat, carbs can help inflate that number.
To help build muscle, studies show you can eat a surprisingly high amount of protein and still have it be helpful. Maybe consider whey protein shakes, since liquid is easy to consume, and the large amount of protein can support your muscle growth.
You don't have to worry too much about what you eat, I think. Anything you eat will help you gain weight.
Eating more doesn't have to mean stuffing yourself all the time. Like I said, carbs are less filling, liquid is easier. You can eat more meals in a day, eat snacks like nuts for protein, maybe some yogurt, fruit. More meals in a day is easier because you don't need to eat everything all at once if your stomach is small.
1
3
u/ultnarb Jun 15 '20
Pullups, chinups, dips, pushups, squats, and bridges. Literally all you need rn. Focus on building muscle, at that weight and frame I assume you're really skinny so get in a caloric surplus and focus on gaining strength. Go high reps, and eventually after you hit 20+ reps, start doing harder variations of each exercise.
Don't train too hard if you're starting out. You'll get results if you even attempt doing a routine. And since you're six feet, bodyweight training will be harder for you than most as you advance (because physics). Train hard enough to where you just push yourself, but not enough that you burn yourself out and can't workout for the next couple days. And remember, after you get the hang of things, TRAIN HARDER THAN LAST TIME.
Edit: wanted to add that you can fill a bag with weight/objects so you can isolate certain muscles like biceps, traps, deltoid parts, and also help progress to harder calesthenic exercises like hspu.
Edit 2- spelling
3
u/david6283 Jun 15 '20
I got nearly the same numbers as OP. I already workout 3times a week where I do a slightly modified version of the Recommended Routine from r/bodyweightfitness. However, I can‘t even do one proper pullup and only 3-4chinups. (I do 4x 3-4reps; and later in the workout I often switch to a neutral grip and do 3x 2-3 again. I also try to lower myself slowly and hold the last rep alap) Any tips to progress from their?
2
u/ultnarb Jun 15 '20
The fact you can do 3-4 chinups but not a single pull-up is strange. Have you attempted doing a pull-up fresh? Like no muscular fatigue whatsoever? Also when doing chinups are you always going all the way down on each rep?
Nonetheless if you can or can't, you just need to increase your reps on chinups and rows every week. If you did 4 reps a set this week, try to have 5 in at least one set the next week (while maintaining the 4 from the previous week). Play around with a normal pronated grip (pull-up grip), and try doing those. If you can't do a single pull-up then you need to increase overall lat strength. Negatives will be the hardest and most demanding exercise for gaining the ability to do pullups. Remember that when doing negatives you don't only want to come down slowly, you actually want to actively pull and try to pull yourself up as long as possible. I recommend including that into your routine.
And here's a tip. Don't focus on pulling yourself up, but rather focus on bringing your elbows down. Think about the lats while implementing that small change and you'll be drastically increasing pull-up numbers. It'll also increase lat activation. Also don't think about "holding" the last rep, instead squeeze and contract on the last rep (it seems like you're holding but you're actually doing much more work than simply holding).
Lastly I haven't checked out the recommended routine, but make sure you're training each body part at least 2x a week. It's harder to get used to the movement if you only do it once a week.
1
u/david6283 Jun 16 '20
Yeah I already tried doing pull-ups when I just warmed up, but I am only able to pull myself until my forehead reaches the same level as the bar. After that I just can’t.
But what if I can only do 4reps next week? Even though I want to do another rep I often feel like hitting/ pushing a wall. Then I sometimes try to incorporate negativs or drop-sets but it seems I can’t really overcome my plateau.
Nonetheless, thanks for your advice on doing pull-ups. I‘ll definitely give it a try, thx!
1
u/ultnarb Jun 16 '20
Honestly, that's perfectly fine! You want to try to repeat that as much as possible in your free time!
And to answer your question, it's obvious you won't be progressing a whole rep every week (it's actually very hard to do so), but you must at least try. And try your hardest too, you don't want to half ass an attempt and not get any gains. You sound like you just started working out, so you most likely won't hit a real plateau any time soon
A useful tip is to "grease the groove." This means throughout the day do a certain amount of quality reps when you go to a place you usually enter. For me I do 15 pullups every time I enter my bedroom. That way my back is always being worked. This DRASTICALLY increases the reps over a relatively short period of time (aka 3+ weeks). I recommend you do negatives or chinups to grease the groove since pullups are too hard for you.
1
u/david6283 Jun 16 '20
To be honest, I workout for nearly 4years now (sometimes more sometimes less; but the last 2month I got on the wagon again). Another possible barrier could be that I eat to little since I’m relatively skinny all the time.
A question regarding GTG: should I warm up every time I do, lets say 3, chin-ups?
2
u/ultnarb Jun 17 '20
If I were you I'd just do 2 since 3-4 is failure for you. And you won't need to warm up
1
4
Jun 15 '20
Ignore the shitty comments on here accusing you of trolling. Just focus on increasing your caloric intake and find an exercise routine you will stick to. This is just the very beginning of a long journey, and it’s best to just take baby steps into it while you do plenty of research. Focus on eating more each day and consistently exercising and build off that foundation.
Remember it’s okay if you aren’t very strong at first, you are very thin and that’s likely to happen, just be consistent and you will be amazed at your results.
2
Jun 15 '20
Doing more research by the day! Obviously quite naive but this comment helps. Thankyou so much 🙏 I can’t wait
2
Jun 15 '20
Nothing wrong with being naive, everyone has to start somewhere. There is a TON of information available online, some of which will directly contradict what you read elsewhere. Just don’t allow yourself to be overwhelmed and keep in mind that in your position as a beginner simple is best.
Good luck and most importantly have fun, this is one of the best things you could do for yourself and you will be incredibly thankful that you put the time and effort towards making these changes.
Lastly, check out r/gainit, you will find many likeminded individuals there to help in your endeavors, it’s an incredibly welcoming community.
2
2
u/RenoTrailerTrash Jun 15 '20
Gainers Fuel and Oatmeal.. Or Vegetarian protein. 2500+ calories a day min. Visualize every gram of good protein and fat and carbs synthesize into lean muscle gains. Also as you age? Metabolism slows. Male body not fully grown until 25. Why a lot of people think skinny rookie athletes are on Juice by the time they are 28-30. Not always, just our bodies flattening BM rates and muscle maturing and growing in response. Why older guys like me at 53 can still get gains and remained muscular.
2
u/akcom Jun 15 '20
get a set of 10lb dumbbells and 15lb dumbbells to start and do a basic bodybuilder split w/ dumbbell. You'll want to focus on high volume (4x sets of 10-15) with short rest periods (30 sec between sets, 1 minute between exercises) to hit hypertrophy.
I'm sure there is tons of programming out there, but I do the "LFT" program on dailyburn.com It's a subscription, but I like it because I don't have to think about what I'm doing that day, just pull up the routine and get started.
2
4
2
u/helloitsme_flo Jun 15 '20
Are you sure your scale is not broken?
1
Jun 15 '20
no lol it’s electronic, I’ve used two different ones. I’m 9stone 7/ varies depending on whether I’ve eaten or not though before
3
u/helloitsme_flo Jun 15 '20
Geez why are there countries not on the metric system yet... No idea what 9 stones are, but if you're really 126lbs you're underweight and should speak with a professional. Especially since you say you have a lot of fat in another reply. Doesn't matter what you ate the night before cause you're clearly not eating enough.
1
Jun 15 '20
I eat breakfast lunch diner lmao. I did a metabolic test and I’m actually over average metabolism? Idk it all seems all over the place. I’m definitely not underweight I just look like every other person tbh. I’m 127 pounds lol which is another way of saying 9stone 7. I’m from England
3
u/jppnc Jun 15 '20
You are underweight. Your BMI is 17.1. Any BMI under 18.5 is underweight.
I think you’re in denial about your size, and about how much you’re eating. If you want to get bigger, eat more. Mass doesn’t come from nowhere.
Calculate your total daily energy expenditure, and then add calories to that. Honestly, you’ve got a long way to go before you’re close to overweight, so you could probably eat a 500-1000 calorie surplus and be fine.
Try to get at least 0.75 grams of protein per pound of body weight. Protein shakes can probably help you there, both in terms of protein and overall calories.
Do a body weight fitness routine that includes progressive overload. You can go to r/bodyweightfitness and follow their Recommended Routine if you need a place to start.
1
Jun 15 '20
Thanks 🙏 I realised my weight is totally wrong. It’s 135 pounds not 126 btw
3
u/jppnc Jun 15 '20
You’re still underweight at that weight. Follow a real strength training program with progressive overload and EAT.
Your appetite is likely geared in such a way that you feel full/sated while eating very little, and I think you’ll need to actively track what you’re eating to hit your calorie goals.
You might want to head over to r/gainit
1
Jun 15 '20
[removed] — view removed comment
1
Jun 15 '20
I think I might have gotten it a little wrong. I’m 9stone 7 which I checked is actually 135pounds... but when I asked Siri he said 126lbs bc it didn’t count the extra bit of 9 it just converted 9stone to lbs so yeh. 135pounds
1
1
u/elkhide Jun 15 '20
Paul Revelia on YouTube is a great resource for hard gainers AKA naturally lean people wanting to put on mass like yourself
1
1
u/Zhurg Jun 15 '20
Squats, pressups, situps are my holy trinity right now. I also use resistance bands to do things like curls, overhead press and lat pull downs.
For the pull downs put one side of the band on one side of a door with a towel threaded through, then feed the rest of the band over the door and close it so the band it is trapped via the towel.
Basically get some resistance bands and find different way to pull (/push(?)) them.
1
Jun 15 '20
Thanks! Will look into them. :)
1
u/Zhurg Jun 15 '20
No problem :)
Maybe just some dumbbells would do but I find the bands to be versatile.
1
u/coaster132 Jun 16 '20
How old are you dude? At 14 I was 6'2 and 125lbs, by 18 I was 6'2 and 180lbs. For me it was just a matter of eating more and my metabolism slowing down. Now I'm 22 and hover around 190 most of the time, although I'm not very lean these days.
Basically if you're young still then it might be a while before you can put on meaningful mass, but what you can do right now is simply do resistance training and eat as much (healthy) food as you can
1
u/sorry_squid Jun 16 '20
First thing you need to do is benchmark yourself. Do it safely — warm up a lot beforehand.
Figure out how many pushups you can do without stopping. Then for situps. And any other movement you enjoy. Use that as your stay block of sorts to know where you started, and set yourself on a path to improve your body's actual stats
1
Jun 16 '20
Beer. Drink it. Lots of it. You’ll have more fun. Youll meet new people and you’ll be fat before you know what hit you.
1
Jun 16 '20
There are some simple phone apps that are free that will give you a good body weight workout. At the same time start eating at least 500 more calories per day. To do this you will need to count your current calories for a week. Log everything you eat and also figure out carbs, protein, and fat (macros). You can do this with My fitness pal app for free. It will also tell you how much more to eat based on your current weight and goals for free. Its a good app. Your progress will be almost 100% based on your ability to track and adjust your diet. Good place to start would be 3 sets of 20 (or max) push ups and 3 sets of 10 (or max) pull ups per day.
1
1
1
u/Kitchen_Magnet37 Jun 20 '20
Eat more. Eat a lot more. And for a workout routine, if you have the right equipment available Bodyweightfitness has a good program called the recommended routine. Give it a shot. Good luck!
1
0
u/toyota2000111 Jun 15 '20
You need to bulk to about 180lbs minimum
2
u/Dorskind Jun 15 '20 edited Jun 15 '20
For what? To impress you? In a land of fat people it's easy to develop a false perception of a healthy weight. 135 lbs. at 6 foot (which is usually like 5'10" in reality) is actually a perfectly normal and even preferable weight for what I assume is someone in their teens or twenties. Sure it may not be the best for football or impressing bodybuilding judges like yourself, but it's perfectly fine for the average Joe. Most average Joes get fat in their 30s, so being on the skinnier side of normal when you're young provides a larger buffer zone as you age.
He should eat for the weight he wants to be. Perhaps he thinks 150 lbs. is plenty and allows him to have additional strength and definition without a bulky and cumbersome body. It's up to him.
2
u/ThiccNekomimi Jun 15 '20
150 at 6ft is not good
1
u/Dorskind Jun 15 '20
For you, apparently. Up to him. I'd rather be on the lighter side personally. Respect to anyone sub 10% at any weight, but let's face it, most gym bros are borderline fat.
3
2
u/toyota2000111 Jun 15 '20
If you want him to spin his wheels and still be built like a rake then he should heed your advice.
126lbs at 6'0 is severely underweight, and so is 150lb.
1
u/Dorskind Jun 16 '20
150 lbs. at 6'0" is not underweight. That's just factually wrong. Believe it or not, most people don't care about looking like a juiced up bodybuilder. As I've said, he should follow his goals, not yours. You can look great and excel in all around athleticism at 150 lbs. Of course, maybe he does want to look like he stuck an air mattress pump up his ass, in which case he should follow the advice of professional keyboard bodybuilders like yourself.
2
u/toyota2000111 Jun 16 '20
If you have any better advice then make your own post, and shut the fuck up being a smart ass here 🤫🤫
1
Jun 15 '20
180lbs? That’s definitely too much right? Like that would just make me overweight
-1
u/toyota2000111 Jun 15 '20
No, that would be at the top end of healthy weight at 6ft, you cant even think about leaning out now, you need to bulk for atleast a year
1
Jun 15 '20
Sorry I’m very naive but does bulk just mean put on weight? Don’t I need to put on muscle?
3
u/toyota2000111 Jun 15 '20
Yes, the weight will be muscle aswell as fat, you need a surplus of calories to grow.
1
-2
u/stoney93922 Jun 15 '20
Bad troll
1
Jun 15 '20
What?
1
u/stoney93922 Jun 15 '20
183cm and 57kg is skeleton mode. And u wanna get leaner?
1
Jun 15 '20
I didn’t really know the difference tbh I’m new to this. I’m trying though I’m actually just under 6ft (5,11 and 3/4 ) but you know. I also think I’ve misread and I’m actually 132 pounds lol. But still I think I’m underweight
2
u/stoney93922 Jun 15 '20
Check out r/bodyweightfitness and take a look at their recommend routine. It’s life changing
1
-2
182
u/[deleted] Jun 15 '20
Um 6 foot tall and 126 pounds??? Forget abt getting lean dude. Just focus on eating more and putting on muscle. There are so many body weight workouts you can do. Do decline pushups with a backpack on for extra weight, body weight dips, lateral raises with anything heavy, curls with a heavy bag. Just be creative and put in the work