Posted: 7/29/2014 7:12:43 PM EDT
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I posted a thread like this around a year and a half ago. I fell off the bandwagon because my one friend who went to the gym stopped going, and I didn't really want to go alone for fear of hurting myself if screwing up a barbell exercise. As a recap of what I posted last time, here are some facts about me. 1) I can see all of my rib bones. I am six feet tall and weigh 145 pounds. 2) My nickname among many of my friends is "the bottomless pit." 3) In the three months or so I went to the gym, I was not able to increase the weight by a substantial amount, was always sore for days on end, and felt weak with hunger. At that time, I walked a mile to get groceries, so I didn't want to carry tons of stuff back. I now have a car, so this will not be a problem again. 4) I am physically very weak, have poor endurance and my cardiovascular system is in extremely poor shape due to four years of smoking two packs a day with my two liters of coffee. At night I would wash down my benedryl with four fingers of whiskey to go counteract the effect. I now drink 16 ounces of coffee a day, get a half pack worth of nicotine a day via ecig, and drink socially. To save money, my diet tends to be low on meats and high in rice/beans. I figure if I'm going to do it right this time, I should add tons and tons of meat to my diet. I hate milk with a passion and do not drink it. I have multiple friends who use the gym at least three times a week that I can go with. During the semester we all have access to a giant college gym. I of course have known I was out of shape, but going to Cola Warrior in June showed me just how out of shape I am. For example, I bought a bicycle recently. I rode one mile from home to my office in five minutes, at the pace I used to ride bicycles. Once I got there, my heart felt like it was about to explode. I had to sit down for 15 or 20 minutes to catch my breath. ETA: I forgot to ask my question.  What are cheap high protein meats to eat, and what quantities should be suitable? Will ground beef and/or cheap cuts of chicken work? |
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Quoted: Why don't you just look up your last thread. The advice will not change all that much... |
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Is the FSA allowed to post in here?
If so then: http://www.ar15.com/forums/t_1_113/1466776_Recommend_me_a_diet.html |
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Is the FSA allowed to post in here? If so then: http://www.ar15.com/forums/t_1_113/1466776_Recommend_me_a_diet.html No, now go enjoy all your benefits you SOB! 
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Ground beef and cheap chicken are fine. Too bad you can't find a way to stomach milk, it's perfect for someone of your metabolism, and cheap. Can't mix in some Ovaltine or something?
Anyway, lift the big compound lifts heavy. Eat a lot. I would do some brisk walks or whatnot to maintain a modicum of cardio fitness, but you obviously don't want to do hours and hours of hard cardio if you want mass. Edit: eat some leafy greens, too. I'm assuming you want to go for health, not just strength. Spinach, broccoli, collard greens, whatever. The nutrients are good, and your colon will thank you. |
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Quoted: Is the FSA allowed to post in here? If so then: http://www.ar15.com/forums/t_1_113/1466776_Recommend_me_a_diet.html Never mind, lock 'er up. |
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What was your diet in the three months you went to the gym before? "Weak with hunger", "sore for days" were you eating at all?
You claim to be a bottomless pit, and can't put on muscle? Sounds like you know the exercise program; my advice for diet would be to eat about 22 calories per lb of body weight. Increase or decrease depending on how your body responds. Eat at least 1g of protein per lb of body weight, 2-3g per lb of body weight of carbs(necessary for energy, recovery and growth), and take in at least 20% of your calories as fat to cover the essential needs. Those are the basics that I like to follow for muscle growth. Good luck. |
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Quoted:
Is the FSA allowed to post in here? If so then: http://www.ar15.com/forums/t_1_113/1466776_Recommend_me_a_diet.html 
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Quoted: What was your diet in the three months you went to the gym before? "Weak with hunger", "sore for days" were you eating at all? You claim to be a bottomless pit, and can't put on muscle? Sounds like you know the exercise program; my advice for diet would be to eat about 22 calories per lb of body weight. Increase or decrease depending on how your body responds. Eat at least 1g of protein per lb of body weight, 2-3g per lb of body weight of carbs(necessary for energy, recovery and growth), and take in at least 20% of your calories as fat to cover the essential needs. Those are the basics that I like to follow for muscle growth. Good luck. For example, here is what I ate today, sitting in my armchair all day posting on arfcom and reading. Breakfast: three sausage mcmuffins from MacDonnalds. Lunch (and again for dinner): a large bean burrito and a chicken fajita burrito. |
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Congrats, you are a few months early, people usually don't do this until December in preparation for January and are done by March. Based on some of your other threads and how easily you piss people off I would not hold my breath for a lot of support.
But my day was complete shit so I will be nice. Create a plan and commit to it. Saying you stopped going b/c you were afraid to hurt yourself is crap. Even doing Olympic lifts, cleans etc., you can learn to do them after a few sessions. Most gyms have trainers, or at least someone that will help you. Increase your protein intake, eggs, and canned tuna are cheaper options. Watch store sales and freeze meat, you can get whole chickens at time for 39 cents/lb. Soreness is normal, 100% normal. If after a few days you are still sore you either over-exerted yourself (possibly damaging something) or have another issue at play and may need to see a doctor. Make sure you rest muscles, take rest days, and rotate workouts to give parts of your body time to recover. The 2 years I did CrossFit were the only times I was usually sore and that is part of their model. My new job requires travel so I cannot do it anymore. Set goals, get baselines so you can track progress, lots of people fail to do this so they see no progress. What is your 1 rep max for different lifts, or you can do a "as many reps as possible" type deal. like how many burpees can you do in 2 min? that last one sucks but is a good measure. 1 mi run time, sit-ups, push-ups, pull-ups etc. in a set period of time 1 min, 2 min whatever just be consistent. Starting over sucks, it really does. I injured my back in Feb, lost a ton of muscle mass and gained weight and had to start over too my back is still only at 70%, hurts most days. But I am making progress on my baselines, I am down 30 pounds, that = motivation as this shit is working. Plan, goals, assessment. As much as some hate the crossfit approach, they have that down to a science. |
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Tip for you. Buy a magic bullet and make shakes.
Daily shake recipe (right after workout.) -1 cup raw oats -1 tablespoon olive oil -1 cup whole milk -1 scoop protein powder -??? -gains? That shake will help you build muscle. People like you need to eat eat eat all freaking day. The second you stop feeling nauseous it's time to start making the next meal. It won't happen any other way. No top ramen or junk food either. It needs to be healthy, high calorie, basic, nutrition packed food. Oh, and eating a literal box of whole grain pasta per day would help you too. Barilla makes some good and relatively cheap whole grain pasta. You cannot short yourself on calories or you will forever be skin and bones. Workout hard and quit eating lard bean burritos, that's not helping. Just because you are working out and skinny doesn't mean your arteries won't clog the same as any man. Good luck. |
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One major question I forgot to ask. I am out of shape in every possible way. It is my understanding that cardiovascular exercise is detrimental to weight gain. Which should I be more concerned with, gaining muscle mass or improving heart health? ETA: I no longer use lard or lots of oil. I have a family history of heart disease on both sides now; I eat high fat foods sparingly now unlike my last thread, am about halfway done weaning myself off of nicotine and three quarters of the way done weaning myself off of caffeine. |
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Quoted:
One major question I forgot to ask. I am out of shape in every possible way. It is my understanding that cardiovascular exercise is detrimental to weight gain. Which should I be more concerned with, gaining muscle mass or improving heart health? ETA: I no longer use lard or lots of oil. I have a family history of heart disease on both sides now; I eat high fat foods sparingly now unlike my last thread, am about halfway done weaning myself off of nicotine and three quarters of the way done weaning myself off of caffeine. You should go pick a fight with the nearest Paratrooper from Bragg or Marine from Lejeune. That'll get you your exercise. |
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Quoted:
You should go pick a fight with the nearest Paratrooper from Bragg or Marine from Lejeune. That'll get you your exercise. Quoted:
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One major question I forgot to ask. I am out of shape in every possible way. It is my understanding that cardiovascular exercise is detrimental to weight gain. Which should I be more concerned with, gaining muscle mass or improving heart health? ETA: I no longer use lard or lots of oil. I have a family history of heart disease on both sides now; I eat high fat foods sparingly now unlike my last thread, am about halfway done weaning myself off of nicotine and three quarters of the way done weaning myself off of caffeine. You should go pick a fight with the nearest Paratrooper from Bragg or Marine from Lejeune. That'll get you your exercise. Do the rules on posting in tech forums go out the window just because the poster is unpopular? |
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OP
Listen to what you were told in the 1st thread. Listen to some of what you are being told in this thread. Get yer ass over to http://startingstrength.com/ Read the articles and the forums. Particularly the Nutrition Forum Don't post in Rip's forum until you have read the book (order from Amazon) or you will wind up with a severe case chewed ass and butt-hurt. I train with Andy Baker (Rip's co-auther for Pratical Programming...another book you should get) These guys know their stuff and the original protocol was written for the young skinny male in mind. Now fucking FO!
Good Luck! |
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This isn't for you OP but for anyone else who may be reading this thread that still buys the bullshit about fat causing heart disease.
http://www.dailymail.co.uk/health/article-2582867/Saturated-fat-DOESNT-cause-heart-disease-all.html Quoted:
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One major question I forgot to ask. I am out of shape in every possible way. It is my understanding that cardiovascular exercise is detrimental to weight gain. Which should I be more concerned with, gaining muscle mass or improving heart health? ETA: I no longer use lard or lots of oil. I have a family history of heart disease on both sides now; I eat high fat foods sparingly now unlike my last thread, am about halfway done weaning myself off of nicotine and three quarters of the way done weaning myself off of caffeine. You should go pick a fight with the nearest Paratrooper from Bragg or Marine from Lejeune. That'll get you your exercise. Do the rules on posting in tech forums go out the window just because the poster is unpopular? No, but when you say things like people in the military are FSA, then "apologize" by saying you shouldn't always say what you're thinking then that shit tends to follow you around. |
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I also want to say that in some intances there is no use trying to fight nature. Based on your body type you might consider just doing a ton of cardio and getting really good at running or cycling or something. That is what your skinny body was built for, not lifting. That isn't to say you cannot be a great lifter if you work hard.
If lifting is what you want you should still do some cardio and not neglect your heart health. Going on half hour runs two or three times a week may actually help your gains. It depends on the individual. |
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Quoted: I also want to say that in some intances there is no use trying to fight nature. Based on your body type you might consider just doing a ton of cardio and getting really good at running or cycling or something. That is what your skinny body was built for, not lifting. That isn't to say you cannot be a great lifter if you work hard. If lifting is what you want you should still do some cardio and not neglect your heart health. Going on half hour runs two or three times a week may actually help your gains. It depends on the individual. I think I will do the GOMAD thing despite my hatred of milk; it will be very very easy to drop it from my diet once I attain my target weight. |
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Quoted: I don't want to be huge, but at this point, I look emaciated and lack the physical strength to do normal people things. I figure I will do starting strength until I am happy with my strength level (say gain 20 to 30 pounds, which will still leave me "skinny") and then come back for further advice at that point when I want to switch to cardio/endurance. I think I will do the GOMAD thing despite my hatred of milk; it will be very very easy to drop it from my diet once I attain my target weight. Quoted: Quoted: I also want to say that in some intances there is no use trying to fight nature. Based on your body type you might consider just doing a ton of cardio and getting really good at running or cycling or something. That is what your skinny body was built for, not lifting. That isn't to say you cannot be a great lifter if you work hard. If lifting is what you want you should still do some cardio and not neglect your heart health. Going on half hour runs two or three times a week may actually help your gains. It depends on the individual. I think I will do the GOMAD thing despite my hatred of milk; it will be very very easy to drop it from my diet once I attain my target weight. But I'm a fat guy so gaining weight has never been a "problem" for me, and I want to throatpunch people who do. |
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Silly question, but have you ever done a strength program of any kind? I assume you don't wanna just get fat, if that's what you're looking to do then just eat supersized MickeyD's every meal. But I feel like (and I may be wrong but I don't think so) doing something like GMOD may not be necessary...an intense strength program may leave you hungry enough that you just gotta eat. But I'm a fat guy so gaining weight has never been a "problem" for me, and I want to throatpunch people who do. Quoted:
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I also want to say that in some intances there is no use trying to fight nature. Based on your body type you might consider just doing a ton of cardio and getting really good at running or cycling or something. That is what your skinny body was built for, not lifting. That isn't to say you cannot be a great lifter if you work hard. If lifting is what you want you should still do some cardio and not neglect your heart health. Going on half hour runs two or three times a week may actually help your gains. It depends on the individual. I think I will do the GOMAD thing despite my hatred of milk; it will be very very easy to drop it from my diet once I attain my target weight. But I'm a fat guy so gaining weight has never been a "problem" for me, and I want to throatpunch people who do. He is exactly who GOMAD is designed for. http://startingstrength.com/index.php/site/article/the_novice_effect#.U9mTNpUcR9M http://startingstrength.com/index.php/site/article/a_clarification#.U9mTaJUcR9M http://startingstrength.com/resources/forum/showthread.php?t=15386&highlight=zach The same kid squatting 320 for 5 x 5. http://startingstrength.com/resources/forum/showthread.php?t=15386&p=109601#post109601 |
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This isn't for you OP but for anyone else who may be reading this thread that still buys the bullshit about fat causing heart disease. http://www.dailymail.co.uk/health/article-2582867/Saturated-fat-DOESNT-cause-heart-disease-all.html No, but when you say things like people in the military are FSA, then "apologize" by saying you shouldn't always say what you're thinking then that shit tends to follow you around. Quoted:
This isn't for you OP but for anyone else who may be reading this thread that still buys the bullshit about fat causing heart disease. http://www.dailymail.co.uk/health/article-2582867/Saturated-fat-DOESNT-cause-heart-disease-all.html Quoted:
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One major question I forgot to ask. I am out of shape in every possible way. It is my understanding that cardiovascular exercise is detrimental to weight gain. Which should I be more concerned with, gaining muscle mass or improving heart health? ETA: I no longer use lard or lots of oil. I have a family history of heart disease on both sides now; I eat high fat foods sparingly now unlike my last thread, am about halfway done weaning myself off of nicotine and three quarters of the way done weaning myself off of caffeine. You should go pick a fight with the nearest Paratrooper from Bragg or Marine from Lejeune. That'll get you your exercise. Do the rules on posting in tech forums go out the window just because the poster is unpopular? No, but when you say things like people in the military are FSA, then "apologize" by saying you shouldn't always say what you're thinking then that shit tends to follow you around. I didnt earn that. 
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Seems like most everything has already been covered. However, you do not have to do starting strength or 5x5 if you have tried and don't like those. For me personally I enjoy hypertrophy exercises and those work well for me. There are a lot of programs put there, if you are in as bad shape as you say some total body programs even using body weight may help you get into enough shape to do weights. Just remember everyone's body is different and you need to find a program that works for you and that you can stay committed to.
Edit: ditch the smokes as soon as possible, electric or not. |
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But it wasn't what he wanted to hear then. Maybe it will change....maybe. Quoted:
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Why don't you just look up your last thread. The advice will not change all that much... But it wasn't what he wanted to hear then. Maybe it will change....maybe. You are right, it will be with much added scorn
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Quoted: Eat everything you see thats edible... The buffet is your friend. Also, how the shit is your food allowance only $50? No wonder you are a walking dead stand in; fucking eat. However, it also occurs to me after some of the posts in this thread, that I am in a much better position to become a bicyclist and long distance runner. I really like riding bicycles and this would be far less "work" and more "fun". I'm wondering 1) which approach is best for improving overall health (considering I have a family history of heart disease) and 2) what approach is usually taken for this. My primary goals here are to be able to hunt, hike, ride bikes and walk long distances while carrying stuff and not get extremely sore or winded. I also want enough physical strength to do normal people stuff like move heavy things once in a blue moon. |
I just weighed myself. I apparently weigh 170 now.  I still look like skin and bones, but I had my parents also use the scale and it showed their normal weight. I will verify on a different scale when I get home. If that is the case, and I actually have gained 25 lbs in the last year or so, does that mean I don't need to increase calories very much? I am at the age that metabolism should be slowing down anyway.
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