Need some help

A

a2221016

0
Yo, Id like to ask a couple of questions :)

So there we go...I would like to get better body shape and I need some guidance. Firstly, I think I am too skinny. I am skinny in some parts (legs, hands) and have more weight at other parts (stomack). I would like to get a better shape. Basically Id like to ask what would be the best for me to do, eat, etc.? Btw...I dont eat a lot of meat.
 
You don't necessarily need to eat meat to gain weight or get protein, although meat usually makes it a bit easier to get the protein and extra calories. Before making suggestions... what are your current eating habits like? Do you know roughly how many calories you eat per day? Also, what do you do for exercise right now?

There's not really a "best" way to go about it, you'll probably end up trying out a few things before you find what works for you, but in general, it sounds like you would need to add some extra calories each day to your diet and stick with a restistance training program focusing on all of the major muscle groups.

If you can give us a few details about your current diet and exercise and what you have available to you for exercise (gym, weights at home, no equipment, etc.) then we can give you some better recommendations for what to start with.
 
Hey man, thanks for answer.

To be honest I have messed up eating and workout habits.

Eating: I eat very unhealthy food and very little of it. Everyday before I go to sleep I eat a sandwitch (salami and cheese inside). I would really like to change that, please suggest me a good food to eat that doesnt require a lot to prepair it.

Workout: Not really doing anything worth telling, every now and then I do 10-20 pushups.
 
I still don't really have a sense of what your goals are yet... weight gain, weight loss? Either way you'd benefit from reading the links below to learn (a lot) about nutrition.

Nutrition 101 – www.body-improvements.com

Nutrition

As for foods, you've only given details of what you eat for one meal/snack, can you tell us more about what you eat for the rest of the day? Also, can I ask why you eat right before going to sleep? Just curious. A couple of ways to improve your sandwich would be to choose a bread that has at least 3 grams of fiber per slice... as long as they are not huge slices! You could have a leaner cut of meat such as turkey or chicken, ideally prepared by yourself ahead of time. Some cheese is fine, just keep it reasonable. Add veggies! Some leafy greens, preferably dark green, tomato slices, sprouts, and many other veggies can be prepared ahead of time so that all you have to do is grab a few slices and add it to the sandwich. Take it easy on the sauces! The sugar and fat in many sauces and condiments are not the healthiest way to go.

As for exercise, do you have any equipment or do you plan on going to the gym? It makes a big difference in any recommendations for training. There are a few sticky threads if you look around the forum, here is an example of one that can help you get started!

http://training.fitness.com/weight-training/weight-training-101-a-18766.html
 
Sorry for non clear answers.

Well as for now I would like to gain some weight and body shape. Right now my weight isnt good adjusted in my body (too much in stimack, too little in hands).

As for what I eat...some days I only eat 1 sandwitch (the one I mentioned), some days I eat lunch (many different foods). And when you asked why I eat before I go to sleep..well I dont really know I just eat then :)

And for training...I have the stationary bike and the metal bar where you pull yourself up. I am not planing getting to the gym yet.

I would like to start living more healthy (exercise and food). I am looking for food that is good for my hair, my skin and me :)
 
As for exercise with (almost) no equipment, here is a good example of what you can do to start:

http://training.fitness.com/body-weight-training/no-time-train-no-worries-53666.html

Plus, you have the pullup bar and bike as added exercises that you can do.

Maybe try to incorporate a whole-body exercise routine like the one above 3 days per week, with a day of rest in between each workout. Use the bike for a 5-10 minute warm-up and a 5-10 minute cool-down. You can also use the bike on the days that you're not doing your strength training workout.

As for food, everyone has preferences for how often they eat, but I would suggest trying to consistently eat 3 meals per day. This should help with a lot of things from just regulating your energy throughout the day, to helping you gain a bit of weight.
 
Ok sounds good, thanks for the answer :)

What would you suggest me to go on stationary bike before or after I eat? I guess after I eat, but maybe there is any trick or something?

Also would that be good to do a couple series of 20 pushup throught day, couple series of 5 pull ups on bar per day and about 20min of bike per day?
 
Exercising just after you eat is always a good way to see how your digestion is doing. Not advised. I haven't managed this but there have been close calls.
I have been used to a tolerant stomach, but wouldn't advise even the gentlest cycling within 15 minutes of eating.
There is a window just after eating when the body is most effective at generating glycogen etc. Of all things it's study of genetics that is explaining this especially how different things are switched on and off under certain conditions, really cool stuff for people as sad and boring as I am.
There are various theories out there about what to eat before exercise, but I tend to go for nothing to close knowing that I can unlock the energy stored in my body fast enough. In my personal experience this is better than having food in my stomach while training, others will have different answers depending on their own experience.
 
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