dockholiday8234 Member

Absolutely. You can get all the way to "ripped" doing nothing more than body weight training. Push ups, chin ups and body weight squats should be the foundation. Going to a park you can usually find something to hang off. You can work up to doing hanging leg raises too which are great for the midsection. This guy…

I saw a girl doing straight leg deadlifts today totally rounding her back over. I said nothing.

Google Dan John 10,000 kettlebell swing challenge. Do it. It will change your life.

Grab it proper

If you cannot bench press 1.5x bodyweight, squat 2x body weight, deadlift 2.5x bodyweight, chin up 0.5x bodyweight you are a beginner and need to focus on a program like starting strength. Not one damn bicep curl or tricep extension should be performed until you can hit these numbers. Your progress to reaching these…

Great story! Congratulations on turning your life around and most importantly finding something that you love. I think finding something that you are good at or can identify with is the biggest struggle. The rest comes easy when you get obsessed with something. Powerlifting is an awesome thing to get in to. My goal is to…

Eat ice cubes. Just kidding. I save the bulk of my daily calories for the evening for this very reason. I like to be full in the evenings, as I find it easy to operate on little food during the day. -Brush you teeth after dinner - Have a big dinner with lots of protein - You are cutting calories back way too much causing…

Ignore the poster who said you need fat to turn in to muscle. There is no such process in the body. The trick to gaining muscle and minimizing fat gain is to do it as slowly as possible. You can gain 9lb real fast. But it will be mostly fat. You can only build muscle so quick. Eat about 250 calories per day in surplus.…

Make sure at least 30% of your darily calories are coming from protein. 1500 calories for someone who lifts weights is still pretty low for weight loss. I wouldn't go below 1500.

Your dad doesn't know what he is talking about. Your grandad probably had terrible form like most people. Sorry if this sounds harsh, but its true. Oh yeah.. Squats fixed my knees. Deadlifts fixed my back and posture.

The runs is when you get inflammation of the intestinal tract. Often it is a bug. Could be the chicken. I get them once every so often too. If you figure it out let me know.

the two pieces of string on your pants

those sexy white shorts

Agree with the high calorie shakes. They really help to get the extra calories in. Are you on any medication to boost appetite? Medical marajuana (from a dr.) has been shown to help in some cases. If it is legal in your state it may be worth a shot. Good luck though, mental battles are the hardest.

Doing some strength training is not going to make you bulk. Strength training should be done weekly regardless of your goals. At 17% Body fat you will have no problem with recomposition. Eating about 2000 calories per day with chin-ups, push-ups, dips, body weight squats will get you in to some pretty good shape. Throw in…

Wish this poster was on the wall at our gym:

my gawd. shoot me now.

..no it gets easier...

Only weigh yourself every Sunday morning. At most.

Good luck and let us know how you go! Don't compare yourself with fitness model girls either. So many of them use anavar, clen and various external steroids to retain muscle mass and shed fat before photoshoots and competitions. Its a joke. Then they try selling you some cellucore or fat burner pills : ) or they then…

1200 calories/ day for maintenance seems low. You should recheck your numbers. But you are on the right track for slow and steady muscle gain with minimal fat gain. surplus on lifting days and maintenance on non-lifting days. Remember maintenance means the required calories to maintain the same weight. So maintenance…

I would also suggest that you get a personal trainer for the first month or so. I know it might be expensive, especially cos your young so likely broke. But good form with lifting is key. Once you learn deadlifts and squats adds meat to your body like no other, you will be tempted to go too heavy too fast and end up…

I use to think the more I restricted calories the better I would look and the more fat I would lose. All that happens is you end up stalling out your metabolism and quitting. The toughest thing for me was realizing I needed to eat about 2300 cal/day to lose weight with my workouts. I felt like I was going to get fat eating…

lol, cannot argue with that.

No you won't get bigger lifting weights. Females have 10x less testosterone than males which is a hormone responsible for gaining mass. If lifting weights made you bigger that easily every dude in the gym would look like Ronnie Coleman. But they don't. Most are skinny guys lifting weights 5 times per week and complaining…

Solid program and advice right there! To the others sh*tting on OP.. he's probably young-ish and more comfortable talking with guys. That's it.

OP is a genius. He is the grand master of getting female attention one way or the other : )