Hey /fit/. I have never worked out in my life, I am 19 years

>>35653748
>I am 19 years old 50kg. 5'7'' (170 cm)
>50kg

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?

eat a lot and go to a cheap gym

everything you posted was an excuse to pity yourself with maymays

just do lots of pushups and pullups and eat more

>>35653814
this

>>35653796

Cont.

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.

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>>35653748
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

>>35653796
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

>>35653748
Read the fucking sticky you retarded faggot

You will never fucking make it if you can't do something as simple as read.

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>>35653827
>>35653796
A routine would be great I have no idea what I'm doing

Pic is sadly me

>>35653871
I read it whole, english is my third language and since I've never worked out or did anything close to it, I don't understand most of it, okay?

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>>35653874
I'm>>35653833

Fucking do SS and eat until you feel like puking every day every meal.

>>35653837
>>35653874

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

>>35653909

Cont:

Exercise notes:

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.

>>35653748
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.

>>35653909
OP please ignore this, it's absolute fucking garbage.

>>35653930

>what is bodyweight training

He's 50kg at 170cm, he can't lift shit - and can't afford to anyway.

>>35653833
>>35653900
Hot as fuck
>implying that's you

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>>35653947
>He's 50kg

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.

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>>35653982
>implying im a grill

>>35653909
This is retarded. Don't waste your time doing this OP. What you need to focus on is eating more.

>>35653909
Okay I'll do that what about some protein powder or whey gainer?

>>35653833
>>35653900
Pls be in Pittsburgh my queen of dubs

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>>35654008
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

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B


Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
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***

>>35654005
Are you saying you have gyno?

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>>35654030
Also look up progressive overloading.

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>>35654034
Yeah, stay away from roids kids.

>>35654026
I am. Carnegie, son.

>>35654030

>what should I do if I can't go to the gym
>go to the gym because THAT'S THE ONLY PLACE YOU CAN DO ALL OF THIS FUCKING SHIT

jesus christ /fit/ you get more retarded by the day

>>35654064
B R E H S
R
E
H
S

>>35653748
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.

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>>35654078
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.

>>35654070
Nice. Baldwin here.

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>>35654087
Got more test for you right here buddy

>>35653874
Kek, top skelly

Op here: Okay eat untill I puke, SS, Bodyweight is gay, no more 4chan cancer, screw whey gainer,

Can anything be done about being lowtest and hollowchested?

Also milk?

>>35653748

mate i was 175cm, started at 50 aswell few years ago.

but i started at 21, you atleast can start at 19. just fucking go for it. and dont ever undereat again.

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>>35653748
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.

>>35653837
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

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>>35654147
>hollowchested
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.

>>35653874
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

>>35654070
>>35654026
At shadyside hospital now. Live in ross.

>>35654162
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

>>35653748
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.

>>35654147
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

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>>35654169
Pectus excavatum is the most common congenital deformity of the anterior wall of the chest, in which several ribs and the sternum grow abnormally.

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>>35654189
>literally laughed

holyshit m8 fuck that cunt. You'll make it, just focus on working out.

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>>35654169
Pectus excavatum
Sunken chest outside in. There are worse cases than I am, pic related (not me)

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>>35654222
oh, didn't spot it in his pic. OP if you pack on some muscle that shit wont be nearly as visible.

>>35654237
Really glad to hear that, thanks.

>>35654189
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.

>>35654266
Yeah I hope you're right, one less excuse for me.Is there any way to make my testosterone level go up?

>>35654357
What are they at atm? Since you're underweight they might go up from eating and working out properly

>>35654370
Just my guess, I have no facial hair anywhere, I look like 14 or 15 year old kid so I think it's pretty damn low, never went to a doc to measure it officialy or anything.

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>>35654470
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.

>>35654499
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.

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>>35653909
Absolute shit

>>35653900
does that vein go all the way down to her pussy?

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>>35654524
I'd get my test levels checked if i were you, but it's pretty much free where i live

>>35653919
You should really stop giving advice. It is absolutely shit.

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>>35654555
that'd pretty hot t b h

>>35654070
>>35654184
You guys wanna meet up and suck each others dicks during halftime?

>>35654656
Sure, It's not gay if you do it for the protein.

>>35653748

If you can't or won't workout in a gym, then do this.

https://www.youtube.com/watch?v=p1P2vxaaARw

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.

S T I C K Y

>>35653748
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.

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>>35653874
I know that diddly feelerino OP