Hey /fit/. I have never worked out in my life, I am 19 years old 50kg. 5'7'' (170 cm). I realised I am so unaestethic, short, skinny, low on test, my face did not even attempt to grow facial hair, I also developed a pectum excavatum when I was 14. I looked at myself one day and tried to kill myself, I am too broke and shy to go to the gym I want to give working out at home a shot the other option is /suicide/. I have no idea what to do or how to even start, girls laugh at me when I take my shirt off and all responses I got here was "Kill yourself auschwitz mantlet faggot" I am seriously hoping at least a small piece of advice.
>I am 19 years old 50kg. 5'7'' (170 cm)
How in the fuck does a grown person weigh 50kg?! Please, please show me your torso.
Re advice, what can you do regarding food? Do you have the time and money to keep up a demanding diet?
If you can't afford the gym and don't have a home gym, you can still make solid progress if you eat well and do a bodyweight routine for a start, and save up for a gym ffs. Hell, I'll put together a bodyweight routine if you want, but you gotta at least have somewhere to do pull-ups and dips.
i'm same height started out 53kg. Am now 68kg after a year. You'll make it, just eat more. Protein Powder is your best friend
OP here. Yeah I can make enough to keep a diet, but gym is too expensive and I just cant handle the people staring at me and making fun of me I tried that couple times. IS P90 A working routine? P90X was too hard for me
A routine would be great I have no idea what I'm doing
Pic is sadly me
Fucking do SS and eat until you feel like puking every day every meal.
Here's something I put together for my skeleton cousin last year, he made solid progress for 2-3 months on this before switching to a weight routine.
A [quads, hamstrings, glutes, calves] (Sunday, Thursday):
squats 3 x 10
lunges 3 x 12
jump squats 3 x 12
sumo squats 3 x 12
reverse leg raises 3 x 20
burpees 3 x 20
B [lats, biceps, middle back, abs, lower back] (Monday):
pull-ups 4 x 8
narrow chin-ups 4 x 10
plank 3 x 60s
back bows 3 x 10
russian twist 3 x 10
mountain climbers 3 x 10
spider crawl 3 x 10
C [lats, biceps, middle back, abs, obliques] (Friday):
pull-ups 4 x 8
narrow chin-ups 4 x 10
body ups 3 x 10
flutter kicks 3 x 60
knee to elbow 3 x 60s
side raises 3 x 60s
crunches 3 x 60s
D [chest, triceps, shoulders] (Tuesday, Saturday):
chest dips 3 x 8
tricep dips 3 x 8
handstand pushups 3 x 8
decline push-ups 3 x 10
in-out push-ups 3 x 10
diamond push-ups 3 x 10
Weekly schedule: ABD-ACD
1) Complete the FULL RANGE OF MOTION. No half-reps! That means, for example, when doing tricep dips – in every rep you must start as low as you can comfortably go and finish with your arms completely straight.
2) Always control your movements. Don’t use momentum to finish reps, it’s useless. You want to burn out your muscles as much as possible. Don’t cheat. For example, when doing pull-ups, you will keep your legs completely motionless, as opposed to throwing them around like a fucking retard.
3) If you can’t complete the given number of reps/sets, for example if you can only do 3 x 4 dips, then obviously do as much as you can until you are able to do the assigned numbers.
4) On the following exercises, once you’ve accomplished the assigned number of sets/reps, you will not increase the number of reps but instead add weight to the exercise (by placing a 5kg rucksack on your back, for example, and increasing the weight incrementally): squats, pull-ups, chin-ups, chest dips, tricep dips.
5) On other exercises, if they become too easy you can increase the number of reps, but only up to 20 reps per set; after that, add weight to those as well.
6) You will probably not be able to perform handstand pushups at first. They are a pretty demanding shoulder exercise, and I’d suggest you don’t attempt them until you can complete at least 3 x 8 on both dips variations or you’ll end up landing on your stupid face.
7) Once this routine becomes too easy for you or you stop making progress, it’s time to either join a gym or buy some weights for your home. You don’t have to worry about that for a good few months though.
dont feel bad anon, im 35 and cant grow facial hair for shit... literally no side burns and just a neck beard if I was to try... look on the bright side you may only have to shave once or twice a week... also kill yourself faggot.
Exactly, you think he can do fucking 3x8 handstand pushups and all that other ridiculous shit? Even if he could he would get absolutely 0 size from it so it doesn't matter. "Bodyweight training" is a joke.
Do not do that you will gain no muscle mass and no strength. Just do SS, here i'll even fucking copy paste the routine for you since you're too fucking dumb to find it yourself. Don't waste your time with bodyweight shit.
So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
3x5 Bench Press
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***
Also look up progressive overloading.
Oh for fuck's sake another melodramatic teenager.
First: GET OVER YOURSELF. You're an embarassment.
Second: READ THE STICKY. Save it all somewhere else, I'll tell you why:
Third: STAY OFF 4CHAN. This place is literal CANCER to your life, nothing of value (other than the information in the Sticky) is here.
Fourth: Get busy. Be productive. You'll be FINE.
There is no other option than going to the gym. He will see no gains from bodyweight and will just want to kill himself more.
Wow OP. You are literally me when i was 19.
When I was 19 I was 5'8, 50kg pathethic virgin.
Now I'm 24, 68kg, getting bulky, have well paid job and have plans for future. But still virgin tho.
My advice? I don't know man. I can't give you one advice. Maybe its not even a good idea to get advices from 24yo virgin on 4chan.
Just get to 65kg. That would be a good start.
change your shit attitude or you won't make it, period.
No routine or diet will help you if you can't get over the hurdle of your own self-image. Nobody is laughing at you, you self-absorbed, self-pitying mong.
Pay for a gym, do SS, pound back a gallon of milk a day, eat Kraft Dinner with hot dogs sliced up in it and copious amounts of tuna
congratulations you're now a shredded sikkunt and probably not spending any more money than when you ate pizza pockets for every meal
Not sure what you mean by that but if you're not going to buy whey protein then yeah drink a lot of milk. Also don't actually puke, just eat until you feel like puking. First month or so is gonna be the worst because you're not used to eating big, after that it'll come pretty easy.
Stay as you are, the dip in your chest is great for gangbangs where all the guys cum in the middle of your chest and the cum sits there like it would in a fruit bowl. Then some guy would drink all the loads with a straw.
You could make mad dosh breh
Actually my breaking point whas that a girl had me come over for netflix and chill it was all fine untill she took off my shirt and literally laughed in my face and told me to go to sleep
Hey OP, just started gym a couple weeks ago and was in the same situation as you.
I don't have a great advice as other but what I can tell you is to just go to the gym, talk to the trainer(don't know the right word) there and ask for advices.
Fuck what other people think, I can barely lift but still go. So just stop being a pussy.
What worked best for me as a skelly was to drink milk whenever I was full, and eat something whenever I wasn't full. Depends on the skelly, but I've always had a shite appetite so if that resonates with you, def try just eating like every 20 minutes and drinking milk when you're not eating... overeating every meal may turn you off of your goals
Pectus excavatum is the most common congenital deformity of the anterior wall of the chest, in which several ribs and the sternum grow abnormally.
holyshit m8 fuck that cunt. You'll make it, just focus on working out.
Sunken chest outside in. There are worse cases than I am, pic related (not me)
oh, didn't spot it in his pic. OP if you pack on some muscle that shit wont be nearly as visible.
sloots gonna sloot bro, I'm sure she's as skinnyfat as you, she was just born with a vagina so gets to sit on her ass all day
I meant nobody at the gym will laugh at you. Everyone is at the gym for their own reasons, and ironically a lot of people who get into bodybuilding start off as low self esteem skellies like yourself.
No facial hair can be genetic, ask your dad when he got facial hair. Also you're 19 dude, not a lot of 19 yos have a full beard.
My dad has a full beard, he gained muscles just by working and never worked out, he hasn't worked in 20 years and he still looks pretty fit. I got pectus excavatum, bad metabolism, I look 5 years younger, and I am way shorter than he is probably because I was born 2 months earlier.
I'd get my test levels checked if i were you, but it's pretty much free where i live
If you can't or won't workout in a gym, then do this.
Best bodyweight workout in my limited knowledge, but you should supplement it with some weights that you can. A 10-15-20 weight set should do fine. Also, you should do it more frequently than what the video tells you to. The workout was designed to be a supplement to typical boot / PT workouts, so you should shoot for maybe four - six days a week instead of the three it tells you to. Short, concise, and focuses on strengthening.
And lastly, the reason lots of people don't see progress with body-weight exercises is for a few reasons, namely the lack of consistency, duration, or intensity, and for the lack of overloading on primary things, like push-ups and sit-ups, which the PT Max workout focuses on.
Read the sticky at the top of the page. Really. It has all the info you need on how to turn it all around.
Aside from that bro all I've got to say is hang in there. The fact that you even recognise these changes as things that have to be made is further than most of the population ever get. Read the sticky, start making those changes and never look back. You're gonna make it bro. We all are.