6'3" and 135 lbs, don't know where to start (srs) (pic)

[MattLAX0473]

What do you put in your shakes?

I tried true mass 1200 last year with 2% milk, 2 1/2 tbsp of peanut butter and it came up to ~800 calories. I wanna make my own weight gainer now, though

I would make your own. All the weight gainers I see are usually $50-$60 and have like 10 servings. Whole milk peanut butter and oatmeal and a scoop or two of whey will be a lot cheaper. And if you buy a mass gainer and hate the taste you have to finish the whole tub or you just wasted money. By choosing what you put in you can change up the flavor. What is your daily eating like right now. When I started I was your height and 170. Always played sports and had an appetite. I couldn't imagine 135. I had a roommate in college that was about an inch shorter and ate like crap but he prob at 1-2 times a day so overall calories couldn't be that high.

Another reason to try and do the big compounds 2-3x a week was mentioned above. This should stimulate your appetite. After a big squat day I could eat a horse. You're in college so you could use the Michael phelps appetite stimulater if you're not about to graduate and being screened by employers.

[roc430]

dont worry about counting your calories yet. at this point, i know it just seems like a headache to you.

start by not skipping meals and eating a solid breakfast, lunch, and dinner and then just eating whatever you want when you are hungry.

you gotta start lifting as well. dont start out with some crazy routine because you will just get discouraged and give up. start out going to the gym 3 times a week. if i were you, i would avoid squatting and deadlifting at this point. the form is going to feel goofy to you and you will get discouraged and quit.

i would do a full body workout each of those three days. forget cardio,
look up beginner full body workout routines and try those. they are all pretty simple. like i said tho, i would avoid squatting and deadlifting at this point.

good luck brah we all have to start from somewhere

[Pennzoil22]

Why can't I hold all these feels

[Deezenutz]

eating what? I'm a broke college student

I prob have to eat 3x as much as you do to put on a pound


not rly, they're only size 11. It's the chicken legs that make them look big

Strong excuse. Eat 3x as much as a guy who is 6'2, 222 lbs? Lol just lol

You're 6'3 135 lbs.

[AleFCP]

Op on dat ****li time

[BuffnUpNZ]

OP

(brown) rice, potatoes, oat you can buy alot for cheap and can be very easy to make a meal. As for proteins eggs, fish, beef really any meat. Fat you can buy a jar of peanut butter and drink full fat milk and even treat your self with an avocado or 2

[rdwire88]

Honestly, Id choose your body over mine. With the diet routine and lifting routines I do, id turn that body into Jeff Sied

[radkeyo]

Literally just start eating everything and lifting. As soon as you start lifting your appetite will increase tenfold and just eat whatever you can afford.

And start with a nice breakfast. If I skip breakfast.. I can easily go all day without eating. But If I have breakfast, I spend all day hungry lol.

Being so skinny you'll see gains immediately. Enjoy your noob gains, when I started, I had no clue what I was doing and still put on something like 10kg in 3 months lol.

Source: Used to be 6'4/143lbs.

[ContrarianIndi]

You can do it brah, you just have to eat and your appetite will follow.

I was 135 like 5 months ago and now I'm up to 160. At first it was a PITA to force myself to eat because I was never that hungry. In Highschool I didn't even eat lunch which is probably the reason I'm not 6ft

Eventually it becomes a habit and your appetite gets bigger. Now, If I eat like I did a 5 months ago, I get really hungry.

Lifting seriously at a gym for the past 5 months and I've gone from

Squat: 95x5 - 190x5

Deadlift: 75x5 - 160x5

Bench: 95x5 - 135x5

[jakobparker50]

Has anyone told op he should eat yet?

[Theboy314]

That calculator is not accurate at all lol

it says my maintenance is like 2200, no fukking way

Also, if anyone hasnt mentioned it yet, do ICF 5x5 for at least 6 months. Eat a lot too, since you're tall like me, your body probably needs at least 3600 cals to gain consistent weight (yes I know everyone is different, I'm just making an educated guess).

it actually is accurate. you must be putting something in wrong.

ive been using it for over a year, and if i make sure that its for 1lb a week, thats what i gain

[bcrae8]

cell tech

[Aahl]

u actually sound like a big fgt , not gonna say it but u should like go kill your self (ntsrs) . If i had your height and frame faark i would put that **** to good use.

[Pennzoil22]

u actually sound like a big fgt , not gonna say it but u should like go kill your self (ntsrs) . If i had your height and frame faark i would put that **** to good use.

um...thanks

[cardiacbrah]

you need to inject yourself with hormones. Don't bother with any of this dumb "eating" or "lifting weights" broscience that all the people on this forum love to push. What you need to do it inject yourself with HGH and testosterone every day, eat half of whatever you are currently eating, and play a lot of wii fit

[IDefineMyself]

Your diet consists of every unhealthy thing you can think of and lifting heavy

Drink olive oil
Extra virgin to match your personality

Spoiler!

OP: You need to eat, you said it yourself you skip meals. Make it a goal to eat more.

[CherryPopinski]

Damn and I thought I had it bad.

[WeWillMakeIt]

sorry but you cant fool me, your delts scream roids

[mike8190]

Only read original post but I'm going to give my .02 cents. I still feel like a scrawny fuk but if I didn't lift/eat I would look anorexic too.

Most people are going to tell you to eat and lift. Well yeah no **** but if you don't have an appetite the thing is you have to stimulate it somehow.

In HS when I started lifting I would lift like a champ, but have to force feed myself bc I have such a pussy appetite for whole (real) foods. I would force myself to eat **** I didn't like such as chicken, eggs, oats, tuna etc. Literally gag on the food I would make myself eat every 2-3 hours, usually wouldn't finish my chicken/eggs. Would end up filling my macros with junk foods bc I saw other people doing it, especially athletes who are on gear so yeah, different circumstances..

Anyways, the key is finding something that works for you For one exercise makes me much hungrier. and 2, don't eat so many meals. I hear a lot of people say eating more frequently makes you hungrier. Well if I eat a meal early in the day Im usually not very hungry and especially not motivated to cook after that. Fasting makes me feel like a completely different animal. I started practicing intermittent fasting maybe 6 months ago, eased into it eating raw greens, low glycemic fruits, maybe some eggs in the am/thruout the day. Now I feel best completely fasted until I eater eat 1 small meal a couple hours before my main meal, or just fast until my one main meal where I begin to eat and basically keep eating until my cut off which is around 9/10 pm. Then I do it again the next day/fasting until about 3:30-6pm depending (so I go fast usually at least 18 hrs, minus whey protein shortly after my workout). It's definitely something you have to experiment with and find what works best for you. Ease yourself into it by eating easily digestible and low glycemic foods intermittently. But I prefer to completely fast bc basically once I start eating I can't stop and it's very distracting if I have things to do. Food will be the only thing I could think about. If I didn't start this kind of diet I would be struggling to make gains similarly to how I was before.

As far as working out. Honestly if I was to go way back in time, to when I began lifting, I would have focussed on mastering basic foundational movements. Not squat/bench/deads which I did start off with. But pushups/pullups/dips and bodyweight squats. Especially squats make sure you literally perfect your form before you get under a bar/add weights. But same with the other movements above, learn to contract your scapula/ pack your shoulders. This movement will also build core strength but it wouldn't be a bad idea to do some back extensions/planks/similar exercises to help strengthen your core. Personally from going straight into lifting, and trying to get stronger as quick as possible, fostered too many muscle imbalances which caught up to me about a year ago and forced me to reconsider the way I worked out. I'm just saying train smart, for good reason, and don't rush things. I think if you have a good diet and big appetite, and push yourself with bodyweight/calisthenic workouts, you should build a good base and you'll be lifting weights in no time with a good foundation to build from.

[Pennzoil22]

sorry but you cant fool me, your delts scream roids

hehehe

what ur looking at is bones bby

[Pennzoil22]

StrongLifts - http://stronglifts.com/5x5/

Thanks, bookmarked.

Only read original post but I'm going to give my .02 cents. I still feel like a scrawny fuk but if I didn't lift/eat I would look anorexic too.

Most people are going to tell you to eat and lift. Well yeah no **** but if you don't have an appetite the thing is you have to stimulate it somehow.

In HS when I started lifting I would lift like a champ, but have to force feed myself bc I have such a pussy appetite for whole (real) foods. I would force myself to eat **** I didn't like such as chicken, eggs, oats, tuna etc. Literally gag on the food I would make myself eat every 2-3 hours, usually wouldn't finish my chicken/eggs. Would end up filling my macros with junk foods bc I saw other people doing it, especially athletes who are on gear so yeah, different circumstances..

Anyways, the key is finding something that works for you For one exercise makes me much hungrier. and 2, don't eat so many meals. I hear a lot of people say eating more frequently makes you hungrier. Well if I eat a meal early in the day Im usually not very hungry and especially not motivated to cook after that. Fasting makes me feel like a completely different animal. I started practicing intermittent fasting maybe 6 months ago, eased into it eating raw greens, low glycemic fruits, maybe some eggs in the am/thruout the day. Now I feel best completely fasted until I eater eat 1 small meal a couple hours before my main meal, or just fast until my one main meal where I begin to eat and basically keep eating until my cut off which is around 9/10 pm. Then I do it again the next day/fasting until about 3:30-6pm depending (so I go fast usually at least 18 hrs, minus whey protein shortly after my workout). It's definitely something you have to experiment with and find what works best for you. Ease yourself into it by eating easily digestible and low glycemic foods intermittently. But I prefer to completely fast bc basically once I start eating I can't stop and it's very distracting if I have things to do. Food will be the only thing I could think about. If I didn't start this kind of diet I would be struggling to make gains similarly to how I was before.

As far as working out. Honestly if I was to go way back in time, to when I began lifting, I would have focussed on mastering basic foundational movements. Not squat/bench/deads which I did start off with. But pushups/pullups/dips and bodyweight squats. Especially squats make sure you literally perfect your form before you get under a bar/add weights. But same with the other movements above, learn to contract your scapula/ pack your shoulders. This movement will also build core strength but it wouldn't be a bad idea to do some back extensions/planks/similar exercises to help strengthen your core. Personally from going straight into lifting, and trying to get stronger as quick as possible, fostered too many muscle imbalances which caught up to me about a year ago and forced me to reconsider the way I worked out. I'm just saying train smart, for good reason, and don't rush things. I think if you have a good diet and big appetite, and push yourself with bodyweight/calisthenic workouts, you should build a good base and you'll be lifting weights in no time with a good foundation to build from.

fuk...never felt this confident/motivated before. Thanks a lot brahs, will rep measlies on rc

[juicebrah92]

rice, potatoes, pasta are your best friends

[BloodyUge1]

Soft drinks (full sugar).... protein shakes, chocolate, sugar and more sugar.... sugar makes your more and more hungry so you will want to eat more.

Forget rice pasta potatoes etc

[NateDG72]

Thanks, bookmarked.


fuk...never felt this confident before. Thanks a lot brahs, will rep measlies on rc

It's a decent beginner program with a ton of frequency for the compounds, so it's absolutely, positively important that you do them correctly. Make sure your form is legit because you are building motor patterns that you will find hard to shake if they are wrong when they are so ingrained from doing thousands of reps as a beginner.

But man the routine doesn't even matter right now. You could do a bro split, Starting Strength, Wendlers 5/3/1, Stronglifts, pretty much any beginner based routine your roadblock is nutrition. Force feed yourself. If you start gaining too much fat back off the cals just a bit. But if you don't eat enough you could do the most badass routine ever invented and you will just spin wheels. Trust me I know.

[NattyPeanuts]

Bread, rice, potatoes, pasta, noodles, eggs, ground beef, chicken. Learn to cook if you can't already. Just eat as much as you can and lift, it's as simple as that for someone in your position.

If anything just eat as much of everything, right now just eat some calories, much protein as you can and lift heavy chit.

[philsonc]

this isn't a question of lifting but a question of normal nourishment

[Bella518]

Pls update us with your progress ... Good luck

[NateDG72]

Pls update us with your progress ... Good luck

She left you a smiley face emoticon OP.

She wants the D.

[Scaglietti]

She left you a smiley face emoticon OP.

She wants the D.

OP's D could be out of proportion to physique ... jakes on us this whole time

[vadimmmo]

you should probably cut, lookin a litte flabby.


not srs