I'm a skeleton...

P

Ploofafa

0
The sad part is I'm not far from lying.... I looked in the mirror today, just really looked....and I am SKIN AND BONES, not much else....

Okay, so I am 6'2" and I'm 136 pounds (that's like 40 - 50 pounds underweight). I look like a cornstalk, now that I think about it. I need not state the problem, as it is quite evident...now as for the solution...? I have posted this here specifically as I do not have the funds to purchase much in the way of anything, thus I must rely upon my own means. Those means, are why I am here.

Could anyone devise for me (sounds rather greedy, but I really have not the slightest clue about all that there is involved) a workout plan to get some muscle on this beanpole?
 
I'm sorry, please let me elaborate... (obviously this is too hard to comprehend :rolleyes:) Just kidding. =)

I do not have access to a gym, and I must disagree on the matter of me having to eat a lot more. Really (I'm sure I have no grounds to back this statement up) I'd say that what I am missing is the muscle, everywhere.

Now, I am going to have to say, you were rather unhelpful in your reply. Instead of just saying "We won't help, figure it out first, then we'll help." pretty much means to me that I don't need you at all. See, if I knew where to start (other than here, that's a given) I wouldn't have asked a question at all.

So, I can just go bumble around somewhere (I'm not ignorant, but I figured this community might have something helpful to begin with) and guess, or you could at least point me somewhere. Either way, I'm going to figure this out.


Thanks! =)
 
You really do need to eat more. I used to be 131 lbs. at 6'1". I never gained weight despite lifting somewhat routinely. However, once I increased my food intake and got more serious about lifting, I started to put on weight rather quickly. I averaged about 5 pounds a month. Now granted, this wasn't all muscle gains as I wasn't careful about what I was eating and I gained a fair amount of fat. I now weight about 170. Definitely make sure you eat a lot of protein.

While you are going to need to read a bit and get familiar with nutrition and exercise, and weight training will be the most effective at building muscle, I think you can get a decent head start with bodyweight squats, pushups and pullups. Do those 3 days a week with at least a days rest in between workouts (i.e. M-W-F).

Now, what I've said is very simplistic and there is much more to learn, but should give you a decent starting point.
 
I take it you're a dude, right? You say underweight, so that would be the logical conclusion with those dimensions.

These guys are probably right, you probably need to eat more, though without more information it's difficult to actually say you do need to eat more - but with all things being equal, you've probably got an enormous BMR and just need more calories in your day to bulk up.

You should probably do some serious research to get an idea of how things will work for you. I know you say you came here for a community view. I appreciate that. I think what's not been communicated on this thread is that likely it might be difficult for you to put on weight - as such, you're best weapon will be a concise understanding of how best to fuel the anabolic process in your body. Make no mistake, some people have a hard time losing weight like you might have a hard time gaining weight. 8 egg-whites in the morning might help out a tonne.

You don't need weights to work out. Try something like this.

20 Standard push-ups
10 pull-ups
20 military push-ups
10 reverse-grip pull-ups
20 diamond push-ups
10 narrow-grip pull-ups
20 wide push-ups
10 towel pulls-ups
20 decline push-ups
10 pulls ups
20 pikes (pushups)
20 Santana pushups
20 chair dips
20 divebombers

Try that. See how you feel.... though pushing/pulling up 136 pounds might not actually be all that hard. . . ha ha. Just kidding. Seriously, you don't need weights. There's a tonne of body-weight exercises - the above routine is a variation of what I do once weekly.
 
OP definitely needs to eat more. It's a simple equation. You burn a certain amount of calories every day. How many calories you burn depends on your height, weight, and activity level. So, the more active you are, the more calories you burn. Now, if you eat about as many calories you burn, you're weight will stay the same. If you eat less, your body needs to get energy from somewhere, so it starts to reclaim fat and muscle tissue, and you lose weight. If you eat more, you have a surplus and your body will store it. Now, if you have a surplus and you convince your body that you need more muscle mass, your body will use the surplus to build muscle. You convince your body to build muscle by working out (Lifting Weights). If you lift weights, but do not eat enough, your body doesn't have what it needs to build muscle.

That's it, pure and simple. There is no secret drug, wonder exercise, electro-shock ab-belt, or shake weight that will replace that basic formula. Which, unfortunately, is the exact opposite of what most people want to hear.
 
evan said:
Now, if you have a surplus and you convince your body that you need more muscle mass, your body will use the surplus to build muscle.
Click to expand...

That's somewhat of an exercise myth. If the surplus of calories comes in the form of fats/carbs and not essential amino acids (proteins), the body will not be able to utilize those "surpluses" to build muscle. The body really only makes use of the relatively immediate protein available when creating muscle, as other than muscle tissue and vital organs the body does not really have surplus storage of protein. Therefore, if a diet is in any way protein deficient in relation to the needs of the body, muscle development will be hampered.

If you lift weights, but do not eat enough, your body doesn't have what it needs to build muscle.
Click to expand...

Another myth here... it is possible for the body to develop muscle tissue while at a caloric deficit, though muscular development can be negatively impacted if the caloric deficit is extremely high (and the body is essentially starving) or if the intake of protein is relatively low in comparison to the requirements of the body. Muscular development will typically be hampered by a sustained caloric deficit during a sustained exercise program, but it won't stop entirely.

While I agree with you that it is likely that the OP needs to up his daily caloric intake if he's 30 pounds underweight, we may not be taking into account the genetic factors of how his body operates. As we've not actually heard what his diet looks like, it's hard to assume that diet is the only thing working against him right now. He may have a naturally lean and tall body that is all the more negatively impacted by a possibly nutrient-poor diet and a lack of proper muscular and cardiovascular exercise.
 
Completely untrue. Carbs have a protein sparing effect, which means as long as you are eating above your BMR, you can build muscle without inordinately high amounts of protein. General rule of thumb is maximum 30% of total calories from protein, and studies indicate that less than a gram of protein per pound of lean body weight is all that is needed to synthesize new muscle.
 
IWalkAlone said:
Completely untrue. Carbs have a protein sparing effect, which means as long as you are eating above your BMR, you can build muscle without inordinately high amounts of protein. General rule of thumb is maximum 30% of total calories from protein, and studies indicate that less than a gram of protein per pound of lean body weight is all that is needed to synthesize new muscle.
Click to expand...

While that's true, the body does sometimes "flip a switch" with prolonged and/or extreme caloric deficits (yet still above BMR) and move into that all-too-much-talked-about "starvation mode," in which the body begins hording calories as fats as a defense mechanism against starvation. At this point, muscle development is still possible, though it may be negatively impacted and slowed by the caloric deficit.
 
We weren't talking about a calorie deficit. We were talking about him getting more calories, most of with should be carbs, not necessarily protein.
 
BestJumping

You just need to be eat more, to strengthen your body, eat the food which are full of fats and carbohydrates,and workout then properly,and you should consult a good Dietition for your health,thanks.
 
man i thought i was thin! put up pics, you must be all bone!
 
I'm similar. You can see some rib poking out. When I suck in my gut you can probably see my organs crying for help.
 
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