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 first goal will be to just focus on protein intake. Try to avoid heavily processed stuff but protein supplements are fine as long as you don't chug them and don't make them you main source. I'll say now, I am not vegan in my protein intake. Not like I am eating a ton of meat and eggs for every meal but I do consume animal products so it's a little easier for me to get in my protein. I do also eat a ton of high protein vegetables. I basically do not consume things that don't have some significant protein content unless it's paired WITH someone with a high protein content.
As far as supplements are concerned I mainly use pea protein. It's not the best shake maker and is kind gritty but there's other ways to cook and ingest it. I have some other protein powders I supplement it with too. They are not vegan but there are other vegan oriented ones that pair with pea protein to get in all the appropriate types of protein you need.
As far as whole foods, beans are one of the cheapest and best protein sources from a non-animal based point. In fact, you can lacto-ferment the beans (like you would sauerkraut, pickles, etc) to not only reduce sugars and carbs but make the protein in them more digestible by the body. If you have the ability to do this it's very easy. Even without that though just beans in general. If you want muscle weight you need protein. Just loading up with carbs or fat will be pointless. Your body eats for protein. It wants protein. If you aren't giving it that protein you won't put on muscle mass plain and simple. You CAN build muscle at a caloric deficit IF you get in enough protein.
Peanuts (and nuts in general) are also a good source of both protein and fat while not being overly expensive if you know where to get them. Idk where you are based out of but Aldi's has pretty good prices. They are high calorie and could be a possible source to help fill up your caloric and protein needs.
When you say you are "mostly vegan" what does that mean? You want to eventually be full vegan or just not eat meat directly and avoid most animal products? Are things like greek yogurt off the table? I assume eggs are out? Seafood etc? It's hard to give a more detailed advice without knowing specifics.
Yep I eat peanuts on an almost daily basis, they're quite expensive here, though.
You want to eventually be full vegan or just not eat meat directly and avoid most animal products
Yeah that's my aim basically. I still consume meat once in a while, but very rarely. I do eat animal products.
Are things like greek yogurt off the table? I assume eggs are out?
At the moment I still consume them
As for exercise, you best bet initially is body weight fitness. In the end though you will probably want to look into actual weight training. What are you home conditions like in regards to space and ability to do diy stuff? Makes your own weights is fairly easy and on the cheaper side of things IF you have the ability to do it. Concrete mix is cheap and dumbbells are versatile. I made my own with various sized food cans, pipe (PVC or metal), and concrete.
I think I'll try to save up some money and try to go to a gym. Although I must learn more aobut the subject first, because trainers are expensive
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 👍