Quote:
Originally posted by bastille
Do you look fat?
But I don't know if you'll understand, but in some arm exercises I can't get the dumbbell past my elbow (10 lb) this just happens with my right arm  |
I don't think so. Let's call "average" but with this cut I'm going through hopefully I could tone a bit more.
I lift 3 times a week, run 3 times a week. (remember I'm cutting).
You need to bulk. Eats lots of protein Try hitting 70-80 grams of protein a day (based on your weight). Try moving your weight up since you're skinny. Don't forget about fiber as well. Fruits and veggies.
Add this to your diet:
Chicken (better without the skin, preferably breast but whatever you like since you're skinny, I assume you have low body fat but get back to me when you actually have your accurate body fat)
Eggs, WHOLE eggs. Yes, whites may have no fat but the reds have a lot of nutritional value it's really hard to throw it away
Fish. Great source of protein. Don't eat fish everyday though, since fish contains mercury. Maybe mix it up with other meat
Milk, whole milk for you mister. I drink non fat milk since I'm cutting, Milk has both whey and casein, two great sources of protein
Banana, Apples, Beans for fiber. Especially beans since they're high in protein AND fiber. Although I hate beans. Hah. I just eat Bananas daily and fiber supplements to meet my fiber requirements. An average person needs 20-35 grams of fiber a day and I can't hit that so I take supplements to maximize.
Supplements are to, well supplement your diet NOT replace meals. Remember that.
Beef and pork are nice sources of protein too but to set the record straight, red meat aren't as lean as chicken so you'd get more fat with pork and beef. You need this.
Try to gain 30-35 lbs.
Nutrition is as important as weight lifting so don't forget to eat.
Here's a start for strength training:
http://www.bodybuilding.com/exercise...etype/strength
Lift what you can at first and try to top it every week or at least every other week.
Also, stray away from food with too much sugar. Natural sugars are alright but still, not too much. Granulated sugar (from pastries, commercialized chocolate like Hershey's, Cadbury etc..) while not really bad, when consumed too much is detrimental not only to your development but to your health.
Here's a beginner's guide:
http://forum.bodybuilding.com/showthread.php?t=4195843
If you're a heavy drinker, try to limit yourself.
Also, don't forget to enjoy food/drinks you like once in a while to maintain sanity.
EDIT: If you're wondering about whey protein shakes, it's totally fine. Take it to meet your protein targets but it's still better to get most of your protein from whole food. I want to take whey protein but it's really expensive in where I live so I prefer chicken breast. (Kinda boring tbh so I put some cheese on it
Not pasteurized/processed cheese though. Some cheddar or mozarella)
). It's printed out on my whiteboard with my fitness schedule, and as I pass each day I colour in what I completed in green and what I failed to do in red. It really helps analyse your habits and where you're going wrong. 
