Working out and Diet Help needed

I noticed that when I started working out that my upper back, shoulders, bicep were feeling really ripped and sore. Feels like I got some gain. I need to get back to the gym starting tomorrow cause I have been slacking.

Is it possible to get a natural T raise? I've been noticing more hair. I think that my T levels are normally higher than normal. I have always had hormone issues but never asked to get my T levels checked, maybe I should.

I still feel the slight gain in my shoulders, but since I have been lazy now I am feeling the strain on lifting. I can't afford to be lazy anymore or I will suffer in the long run.

I need to get a dietary plan set in. I need to eat better to get more gain in weight. I am 5'5" and I flux from 96Lbs to 101Lbs. I haven't weighed myself today but I probably am closer to 101Lbs because I have been pigging out on Bread and Pasta but I have noticed since I cut out cola and chocolate that its took a toll on my weight. I went from 106Lbs to 101Lbs. I think its for the best though as my abs feel good but my hips need some meat on them, its not too pretty when your hip bones are jetting out.

I think I need more than 1307Cal per day to maintain weight. To gain I need Daily Calorie Intake: 2416

Now I have the pain steaking task of find out what foods are best.

I am shooting to gain 20Lbs. I want to be at least 120Lbs before I start weight training. I don't want to start working out and lose weight while at 100Lbs, which would be very bad for me. Plus I want to be at a healthy weight before I try and get on T.

I need to eat more dairy, fruits, nuts, vegetables.

I am dying for mint chocolate chip ice cream. Mmmmn.

 

google it...wikipidia it..diet is diff fer sum..especially if ur a dude...

 

Squats and deadlifts are good for a mild, natural test boost. If you're looking to build mass, you'll want to do those, pull-ups/chin-ups, pushups and dips. You'll probably put on a bit of mass, but will likely tone more than bulk until you're on test.Which isn't a bad thing; it's more fun to bulk when you're lean rather than if you're not.

 

Yes! It is possible to have a natural raise in testosterone. Completely normal without AAS/supplements/anything. I'm not saying supplements are bad, but there are reasons why we don't all use AAS.

OK, here's what I've figured out helps me the most. Leg muscular exercises (leg extensions, calf extensions, abductor, adductor, other leg machines I forget the name of...etc) all help boost testosterone and HGH levels. This means you can get extra gains from your muscular exercises by utilizing leg exercises as well.

This is how being an overweight adolescent paid off for me - that fat kid (I'm referring to myself here - I weigh the same amount now that I used to weigh when I was about 7 to 8 years younger) had to get his tubby ass around somehow, so my leg muscles got the grunt work. This pays off now, because my leg muscles are the strongest muscles I have.

You are right, you have to eat regularly and the right things in order to get the best, optimal gains. I would suggest getting at least 2500 calories if you are an ideal weight (or are over weight, slightly or heavily so) or up to 3500-5000 calories if you are under-weight.

A few more points. You said your muscles felt very ripped and very sore - while this can be a good sign, you don't want them to be too overworked to the point of being painful. I enjoy the burn myself, but if it's just plain painful, it's a sign you may have overworked your muscles. It's more ideal to only get sore enough to be able to work out the next day, or at least work out different muscle groups at the very least.

It's also ideal to at least take one or two days off each week, you want to get a good rest period in right after the most intense work out(s) of the week.

Cutting out coca-cola and all sugary sodas is a great idea! I also don't really exactly know what you mean by "chocolate", but a little chocolate can be good for you. A lot obviously can be bad too though.

Finding out what foods are good to eat isn't a painstaking task IMO it's rather fun! I love finding out what fruits/foods are good for the body for working out.

My tips: eat carbohydrates in the morning. Make sure you eat at least ~20 to 30 grams of protein in the morning.

(the right kind of) Fats are also essential, so make sure you are getting enough, but also watch out for excessive saturated fat, or any other "empty calories" (sugar/fat/carbs without nutritional value like vitamins or fiber, potassium, sodium, etc).

Milk and other dairy products, fruits, nuts, and vegetables are all excellent options.

I also LOVE mint chocolate chip ice cream! Just be careful not to eat too much (I totally would right now! )

I wouldn't say you need to gain weight before doing weight training at all - muscle weighs more than fat. However I understand if you need to put on weight that you might want to start there first before the training. I'd start doing a little of both though, just to get into the swing of things.

Feel free to PM me with any questions/etc, and happy lifting!
CH

 

I am severely underweight. Not bad severe but enough that could prove dangerous if I lose even 5 more pounds. I am only 98Lbs and 5'5" and almost 30 years old. I have always been underweight my whole life, I have always had issues gaining weight.
I have had good luck with Ensure with weight gain, and also Protein shakes also help. So I will be using those along with a good diet.
My legs are one thing that is awesome. My legs have always been very muscular, I walk ALOT, I use my legs alot, so they are in awesome condition. Not GREAT, not at 100% of where I want them to be but they are not one part of my body that I have issues with getting where I want them to be. i can easily lift 150 with my legs, I could probably do more but I haven't tried.
I am looking to sculpt my shoulders, back, biceps and triceps and my abs.
I am worried though about a weight loss, which is why I want to gain at least 10Lbs before doing anything too intense.
I am sure I will PM you in the near future but being a greenlighter prevents me and I really am tired right now, too much so to think of much.
Thanks for your reply though.

 

^ I'm 5'8" and weigh only 100 pounds... that's severely underweight.

I don't have an eating disorder or anything, but think I'm at the point that I couldn't lose any more weight if I tried.