Fitness & Nutrition
Fitness & Nutrition
Hi comrades
I want to start handling my nutrition and fitness better. I usually work out at home and can do pushups etc., I would say I'm quite underweight.
While I'm reading the guide by CriticalResist on Prolewiki, I decided to count my calories. I barely reach 1500 calories a day which at this point I'll go malnourished. I just feel full very quickly. I do not eat processed sugars and avoid sweets, and I'm basically vegan at this point.
I exercise too and can do push ups, squats etc with no problems whatsoever, though as expected I cannot build muscular mass, most likely because of my nutrition. I don't have the money to go to a gym so I want as much as possible to work out at home, I saw that calisthenics might be a good option? Though they seem unreliable for building muscle mass and strength. I want to put more weight but not fatty weight, which had happened to me in the past. I do eat healthy, but I eat way too less because I feel I just get full quickly. This might be due that in the past I was overweight and conditioned myself to not eat much, but now I'm basically starving myself.
How would I go about increasing my caloric intake while putting muscle mass (preferably at home)?
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You don't need trainers if you follow the mass building routine in my guide (been following it myself for 2 years now with great improvement); however where a second opinion might be interesting is on proper form when doing the exercises. Most people at the gym will be happy to coach you a bit but everyone has their own ideas, and sifting through the bs takes some knowledge.
I see. I want to go for a checkup first at the doctor to see I don't have back problems since some family members have scoliosis. I plan to try to get a gym membership around July, until then I can monitor my calories and try to get them up while doing the workout mentioned in the other comment of mine, or try to keep them at this level until I begin going to the gym?
If you have scoliosis (I apparently have it) it's important to know beforehand, but if you don't notice it, physical activity can only help you, especially if you do back extensions. My symptoms have completely disappeared since I started really targetting my lumbar muscles; they form sort of a protective layer.
You can improve your caloric intake (and follow protein quotas as per the guide) while doing this routine, but you need to add some progressive overload. Every time you workout, add more 1 rep on each set. Eventually, add a whole set. Eventually, start looking at more difficult variations.
And yes it should have some pullups in there too 😀
My symptoms have completely disappeared since I started really targetting my lumbar muscles; they form sort of a protective layer.
I've heard of that helping. I also have the "flat feet" syndrome, I think it's called in English? I don't know if exactly would impair me if I work with weights. I also seem to have a degree of reduced mobility since I was young, I think I can train and get over it, hopefully.
You can improve your caloric intake (and follow protein quotas as per the guide) while doing this routine, but you need to add some progressive overload. Every time you workout, add more 1 rep on each set. Eventually, add a whole set. Eventually, start looking at more difficult variations.
And yes it should have some pullups in there too 😀
Got it! Thanks a bunch again!
Lol I also have flat feet. It's not an issue, you need custom-made insoles for your shoes, and I have two pairs: one for my sports shoes, and one for my every shoes. They're the exact same insoles, it's just that I was tired of changing them out every time (also helps their longevity) so I got two made.
Resistance training is great for mobility, the stereotype of the huge buff dude who can't scratch his back is just a stereotype, muscles are the basis of mobility, and training them with resistance improves their elasticity as this is what they are, springs 👍