Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here
Any ideas on how to build muscle when I'm only 138lbs, skinny build and terrible diet? Can't seem to find the motivation to change my diet. Used to work out back in high school and haven't touched a weight, gone for a run or been to a gym since then, and I'm nearly done university. Also had tabs health problems because I wasn't eating properly (if at all). Doctor said my immune system was basically "turning against itself" because I've been "mistreating" it. It's very difficult for me to include working out with my weekly schedule now but After reading this, it has motivated me to start (or at least try). Thank you all for sharing your experiences and your progress!
First, get motivated. Nothing is going to change unless
you want it and
will it to. If you always do the same thing, you'll always get the same result. Whatever reason you're doing this for, be it a Spidey costume, overall health, or aesthetics, get that idea burned into your mind. Use that end goal to light a fire inside of you, and keep it burning with the only fuel you can, working towards that goal. Times get tough, and when you feel like quitting, it is that end goal and your will to reach it that will pull you through to the end. To get what you want, you have to be committed.
Once you motivate yourself, your number one priority is fixing your poor diet. You can go to the gym and lift weight til your muscles break down into nothing, and it won't make a damn difference if you aren't giving your body what it needs. At it's most basic, it goes like this: In order to gain weight, you must be in a caloric surplus, to lose weight, you must be in a caloric deficit.
For example: When I was looking to put on some mass, I took my maintenance level of calories, 2400 (this can be calculated based upon your body and physical work done throughout the day, they have calculators online) and bumped them up by 500. This was my target consumption level per day. With that amount of calories, I gained on average a pound a week. You want to shoot for on average a pound to two pounds a week during a bulking phase, as this will help minimize fat gain while maximizing muscle gain. It is literally impossible to gain muscle without also adding amounts of fat, whatever small amounts it may be. Just like it is almost impossible to not lose muscle when you lose weight, it is inevitable, but what you can do is certain things to minimize fat gain when bulking (surplus) and minimize muscle loss when cutting (deficit).
If you have a smart phone go and download the app "Myfitnesspal" or if you don't they have a website as well. This will help you track your diet and your macronutrients.
The calories that you derive from foods can be split up into macronutrients, "Macros." Macros include carbohydrates (carbs), protein, and fats. These macros are split up into percentages based upon the number of calories gained from which type. So as an example, for me (when I was cutting) I had to consume 210g of carbs, 270g of protein, and 53 grams of fat each day, which means that 35% of my calories came from carbohydrates, 45% from protein, and 20% from fat. The way in which you split up your macronutrient percentages differs from each person and what they want to accomplish. During my cutting phase, I raised my protein intake in order to help avoid the muscle loss that accompanies weight loss. Finding your percentages is kind of case by case basis, but I'd recommend maybe an even split when starting, look around the internet for some articles on macronutrient percentages, those will help you find out what may work for you. Also, know that "fat" does not indeed make you fat, it is excessive amounts of it, as with anything that will make you fat. Your body naturally needs fat, and it is good for you, when consumed at "healthy" levels. To help minimize fat gain during a bulk, start off slow with adding more calories over your maintenance, as I mentioned +500 is a good starting point. Also, throwing in some cardio with your lifting program can also help people stay moderately lean whilst on a surplus.
For you, if you are looking to gain muscle, then I would suggest that you begin consuming in a caloric surplus and start a beginners weightlifting/bodybuilding program. Look up "Starting Strength" or any 5x5 program, as those are good for people who are new or wanting to build up some initial strength. Buy a scale, and get your diet in order. Track your progress and stick with it. Weigh yourself morning and night (you often weigh anywhere from 2-3 lbs heavier at night than when you first wake up) and see how your diet is affecting you, then adjust accordingly. And most of all, don't lose sight of your goal, because if you aren't doing this to achieve something that will bring you happiness, then why do it at all? Good luck my brother, and if you have any questions, feel free to ask away.
