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

[Pennzoil22]

Insecure as fuk about my body and it's the main reason I have anxiety, depression, suicidal thoughts, etc...I know people probably think I have cancer, anorexia, or some terminal illness but it's not that I'm just lazy as fuk and skip meals whenever I don't feel like eating. I don't wanna make excuses, though I just want to put on some weight already. Been skinny like this all 20 years of my life and it's time for a change.



Where the fuk do I start? :/ All my doctors say it's normal, but it's not normal I've never seen anyone with a BMI as low as mine, and my doctor even say that I have the lowest BMI she has ever seen...Stuff like that made me not even wanna try

[AtomicVeggie]

Have you considered eating more and lifting? I hear it's a good way to gain weight.

[YogayPants]

Damn brah, the Americans got to you late...Auschwitz was liberated 70 years ago.

[sweetneybrian]

Eat like chit, go to the gym and do heavy compund lifts.

[Pennzoil22]

Have you considered eating more and lifting? I hear it's a good way to gain weight.

eating what? I'm a broke college student

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

Man, you got some Bozo the clown size feet.

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

[leafs43]

Man, you got some Bozo the clown size feet.

Not an insult, because it probably means you have a big....

[ShooterMcGainin]

Go over to the workout routine subforum and pick one for beginners.

Eat 150 grams of protein and a truck load of food every day.

Do that for 6 months and you'll look acceptable, do it for 2 years and you'll be a top 1% male

[Lolzing]

tfw you skinny as fuk but still got better looking calves than me

[NotANun21]

Straight away just eat more

Don't worry about picking up a single dumbbell until you hit 155

[eLjay28]

You don't want to make excuses yet you're making it more difficult than it already is and letting your thoughts and your doctors get to you already.


Set a schedule, eat good foods and veggies, and lift. Not that hard.

[PenorBrahNoHomo]

eating what? I'm a broke college student

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

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.

[18ToLife]

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

Drink olive oil
Extra virgin to match your personality

[uwotm7plus1]

eating what? I'm a broke college student

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

oats for breakfast (add stuff u like into it)
eat lots of peanuts, they are pretty cheap and high nutrition value
eat a lot in places where students get cheap meals if you have those in USA
spaghetti and tuna

those are some cheap meals i could think off, but there are plenty more

and lift of course

[AlanH123]

I was 6'2" and 130 lbs just under two years ago. I looked exactly the same as you.

The hardest part is the first 3 months because you'll most likely feel insecure in the gym, be unable to lift weights that normal beginners can lift and you won't be used to eating the additional food.

You should aim to gain 40 lbs this year and be 6'3", 175 lbs by April 2016. You don't want to take it too quickly and try to gain weight faster than your body can actually build muscle or you'll just end up looking like chit. Us skinny guys have the benefit of not having to lose weight or recomp our bodies at all; we just have to build muscle.

Eat at around a 300-400 calorie surplus. That means you have to calculate your maintenance using this: http://iifym.com/iifym-calculator/ and then add another 300-400 calories to that.

For the first 3-6 months, do a routine like Jason Blaha's ICF 5x5 that focuses on the compound lifts and will allow you to gain strength very quickly whilst also allowing for some isolation exercises.

After 3-6 months once you've built up your strength, you can change to more of a bro-split routine and focus on adding more isolation exercises.

Good luck.


If you're interested, this is what I look like now after less than 2 years: http://forum.bodybuilding.com/showth...hp?t=166925581

[HammZ]

People who complain about having to eat piss me off lmao

[maouam]

Eat, eat, eat, eat and lift.

In that order. Eat everything on sight, healthy/unhealthy fuk it just eat it.

[Yettie24]

Just lift...

If you dont have money to buy powders or anything then dont worry about it. Just left weights and your body will grow. You will have to eat meals to accommodate for the calories you burn off. Goodluck

[gottk2x]

you start by picking up a weight

[rtm0004]

Start at a buffet

Then hit the gym.

Rinse. Repeat

Been there, it sucks

[PowerPal]

[eLjay28]

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

lol at excuses already coming in for you.

You're broke? Get a fukking job like the rest of us.
You think you have to eat more? Then just fuking do it.

Peanut butter doesn't cost much, eggs, rice, pasta, chicken drum sticks and veggies. All cheap as fuk.

[1fast1]

I was 125 lbs when I started lifting -- and that was at 25yrs old....if that makes you feel any better.
so, you can def make it if you want. was built that way my whole life.
i will say though, i wasn't depressed and sh!t about it....was still smashing chicks left and right. found that if i wasn't insecure about it (or didn't show it), they weren't either. literally smashing hbb's at 6'3-6'4 and 125 lbs lulz. i just hated everyone thinking they could whoop my ass b/c of my weight.
they don't think that anymore.

[Reach4More]

Insecure as fuk about my body and it's the main reason I have anxiety, depression, suicidal thoughts, etc...I know people probably think I have cancer, anorexia, or some terminal illness but it's not that I'm just lazy as fuk and skip meals whenever I don't feel like eating. I don't wanna make excuses, though I just want to put on some weight already. Been skinny like this all 20 years of my life and it's time for a change.



Where the fuk do I start? :/ All my doctors say it's normal, but it's not normal I've never seen anyone with a BMI as low as mine, and my doctor even say that I have the lowest BMI she has ever seen...Stuff like that made me not even wanna try

You need to decide what's stronger, your will and desire to lose the insecurity, or your laziness?

Eat and drink your calories. Spend some time in the nutrition section, find a routine, start doing meal prep, make sure to eat enough and monitor your weight.

It's not easy, and takes time, but no one else can do it for you, so man the fck up if you want to see change.

[hammerfelt]

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

[PrahtectYaNeck]

1) Figure out your maintenance (total daily energy expenditure)

http://iifym.com/tdee-calculator/ <--- That should help you figure it out

2) Eat 500 calories above your maintenance , this will come out to about 1 pound per week in weight gain

3) Figure out your macros (carbs, proteins , fats) and micros (fiber , etc etc). Generally you want to aim for 1 gram of protein per pound of body weight, there's guidelines for carbs and fats too but I can't remember them


Those are the most important things you need to know, second comes weight lifting routine, which really isn't THAT serious provided you're working every muscle (including legs) and adding weight to your lifts over time. Maybe look into the fierce 5 program, or try finding a good upper / lower split. Hell, I've seen beginners make great results on 5 day body part splits as well.. you just have to find out what kind of workout routine you enjoy doing and sticking with it.

Das it mane.

[SlappahoTribe]

35 of the 135 is probably cawk...

Shinny *******s like this always are packing a fukking firehose of a dong...

[alexriel92]

lol at excuses already coming in for you.

You're broke? Get a fukking job like the rest of us.
You think you have to eat more? Than just fuking do it.

Peanut butter doesn't cost much, eggs, rice, pasta, chicken drum sticks and veggies. All cheap as fuk.

Preach

[xHKOx]

Eat everything in front of you

[iTunesBrah]

you got it easy brah... you just gotta eat a chit ton and lift heavy. Chances are you'll put on little fat and a chit ton of mass and stay lean year round.

[BenchWellington]

Bro you are literally the furthest thing from a lost cause(srs)

You're a fellow 6'3 master height, you've got strong looking trap potential...You just need to go on a 3 month semi-dirty bulk. Eat 4-6 dollar hamburgers a day from Wendys/BK/McDonalds/Etc

And, most importantly...LIFT