Fitness Question

Been IDLE on physical activities for a long time ever since I started participating E-Sports events and stuff... Now I decided as a soloist to hit the gym again. Since some of my friends are still unmotivated to go hit the gym.

My current figure for now is

Age: 20
Weight: 45 kilogram / 99.208 pound
Height: 5'2 inch / 157.5 cm ( not sure )

I need help on.

1. How to get proportionally fit
2. Steps on what to do on gym
3. How many times exactly do I have to do these steps?
4. Any recommendable meds or vitamins to enhance self body inside and out?
5. Would it be okay to do heavy lifting especially that I'm still 20 and 5'2 inch?
6. I'm more of a carnivore person and I rarely eat veggies, Would it be okay if I stay with this diet?
7. Lastly this might be a bit early and ambitious but I wanna seriously have some packs and muscles.

I still have a few more questions to ask, but for now this is the only things that I could think of.

Please I'm a GYM noob, I seriously need help from people who are totally at the God Tier level in gym.

First of all.. eat, eat and then eat again. 45 kg is way to low.

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Originally Posted by PX50

1. How to get proportionally fit

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Bulk + lift.

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Originally Posted by PX50

2. Steps on what to do on gym

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You should start off with small exercises (preferably machinery or any low weight) to get your muscles used to working out (make 10+ reps). Take one for your chest, one for back, legs, etc. Doing this for a couple of weeks will put you through hell but prevents injuries when you're moving on to more intensive exercises.

Also, don't forget health training. Run a few miles or so.

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Originally Posted by PX50

3. How many times exactly do I have to do these steps?

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What steps? If you mean hitting the gym, start off with 3 times a week, having one day of rest in between.

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Originally Posted by PX50

4. Any recommendable meds or vitamins to enhance self body inside and out?

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Nope, just eat plenty and keep an eye on proteins (1.5 times your body weight in grams). If you eat properly, you'll have plenty of proteins and nothing to worry about.

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Originally Posted by PX50

5. Would it be okay to do heavy lifting especially that I'm still 20 and 5'2 inch?

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Once you get to the heavy lifting part, there's no problem doing so. You can start whenever you stop growing which is usually at or around the age of 16. I'll take you're not growing anymore (consult your doctor if you're not sure) so it won't be any problem. If you do still grow then you shouldn't lift heavily, but I really doubt that.

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Originally Posted by PX50

6. I'm more of a carnivore person and I rarely eat veggies, Would it be okay if I stay with this diet?

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Carnivore = proteins. You'll be fine.

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Originally Posted by PX50

7. Lastly this might be a bit early and ambitious but I wanna seriously have some packs and muscles.

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Give it a couple months before you start noticing progress, then go on for a couple years... and you'll get there.

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6. I'm more of a carnivore person and I rarely eat veggies, Would it be okay if I stay with this diet?

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Originally Posted by Wizkidje

Carnivore = proteins. You'll be fine.

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Saying you're more of a carnivore person and rarely eat veggies sounds like an excuse and that you already know you should change it. No judgement here - I'm the same and find it hard to keep adding veggies to my meals. You'll grow muscle just fine without vegetables but vitamins and all that shit keep your healthy, something that comes into higher importance when your body is already fighting a battle against heavy exercise and therefore can't tolerate other forms of stress that easily.

I'd recommend getting some vitamin supplements especially since you don't eat enough greens.

Note that I don't know personally if any of this is true. Just what I keep hearing, however it's really hard to know if something really has an effect on yourself or not.

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Originally Posted by Wizkidje

Nope, just eat plenty and keep an eye on proteins (1.5 times your body weight in grams). If you eat properly, you'll have plenty of proteins and nothing to worry about.

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1.5 is way too low. Most people use 2.2-2.5g per kg. So you are 45kg, try to get ATLEAST 100g of proteins.

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Originally Posted by PX50

Been IDLE on physical activities for a long time ever since I started participating E-Sports events and stuff... Now I decided as a soloist to hit the gym again. Since some of my friends are still unmotivated to go hit the gym.

My current figure for now is

Age: 20
Weight: 45 kilogram / 99.208 pound
Height: 5'2 inch / 157.5 cm ( not sure )

I need help on.

1. How to get proportionally fit
2. Steps on what to do on gym
3. How many times exactly do I have to do these steps?
4. Any recommendable meds or vitamins to enhance self body inside and out?
5. Would it be okay to do heavy lifting especially that I'm still 20 and 5'2 inch?
6. I'm more of a carnivore person and I rarely eat veggies, Would it be okay if I stay with this diet?
7. Lastly this might be a bit early and ambitious but I wanna seriously have some packs and muscles.

I still have a few more questions to ask, but for now this is the only things that I could think of.

Please I'm a GYM noob, I seriously need help from people who are totally at the God Tier level in gym.

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1. You must start with appropriate levels of resistance and train frequently enough that you don't over train and exhaust yourself nor too infrequently so that you lose all your benefits. Lift weights that are light while you perfect your technique, go for higher reps 12-25 for several sets, 2 is enough for a beginner. Start with 4-5 exercises and if your gym has a variety of weight machines start with these while you build your foundations and learn more movements as you go.

Do your cardio (running, cycling, rowing etc) with varying levels of effort, take a few minutes to warm up slowly and gently increase your pace to a point you can maintain for a minute or so then gently bring it back down for about the same time it took you to reach that "top" level.

2. See 1.

3. If you are serious and willing to also eat a cleaner diet, get enough sleep and drink plenty of clean water then you should aim to be training 3-4 times a week. Don't be killing yourself each time but put in 30 - 45 mins 3-4 times a week is PLENTY for a beginner, if you cannot recover fast enough to train this frequently see my earlier advice.

4. Fresh, Ripe, Raw, Organic Plant foods in abundance. Don't start fucking about wasting your money on products, you can do that later if you so wish. for now you must get into the habit of training, also see 3.

5. Heavy to you is not the same as heavy to someone that has been training 5 years, you must train heavy enough so your body is under strain but not too heavy that your technique is poor and you risk immediate injury and assure long term injuries, see 1.

6. You aren't a carnivore, you may eat flesh but that does not make it so. What I mean is that your body is better equipped to process and assimilate plants (fresh, ripe, raw, organic fruits and vegetables). Raw is best and I always advise anyone to increase the % of raw fruits and vegies they eat, you need the fibre and anti oxidants MORE when you are going to exercise.

7. Good on you! Stick with it and you will find a hobby so great it improves the rest of your life, be patient and if the gym isn't for you join a local sports team instead.

I'm gonna start hitting the gym at June 10. For now I'm only doing an everyday cyclings and joggings. I still can't get used to the burning feeling on my sides every after cycling and jogging.

And also, I would want to know on why my vision gets blurry after an hour of cycling and jogging. It feels like I'm collapsing. Does that have to do with my iron? and is it normal?

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Originally Posted by PX50

And also, I would want to know on why my vision gets blurry after an hour of cycling and jogging. It feels like I'm collapsing. Does that have to do with my iron? and is it normal?

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I used to get lightheaded pretty easily at the gym (or with any physical activity tbh) but it's gone away after I started eating more properly. This means throughout the day and the day before and not only the last meal before exercise - if you realize you didn't eat all day it's hard to recover that 2 hours before you're supposed to go.

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Originally Posted by PX50

I'm gonna start hitting the gym at June 10. For now I'm only doing an everyday cyclings and joggings. I still can't get used to the burning feeling on my sides every after cycling and jogging.

And also, I would want to know on why my vision gets blurry after an hour of cycling and jogging. It feels like I'm collapsing. Does that have to do with my iron? and is it normal?

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Sounds like you are running out of glycogen. Eat more fresh ripe fruit, if you can't get enough fruit then go to whole wheat pastas, whole grain rice and bread etc

You may also be doing too much too soon, reduce the length of your workouts for a short while and let your body adapt.

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Originally Posted by Wizkidje

Nope, just eat plenty and keep an eye on proteins (1.5 times your body weight in grams). If you eat properly, you'll have plenty of proteins and nothing to worry about.

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1.5...... Maybe if you are an Olympic lifter.
It's kg of body weight * 1.2 if you are in intense training. Otherwise just stick to your body weight.

Too much protein = ketosis = very bad

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Originally Posted by Wizkidje

Once you get to the heavy lifting part, there's no problem doing so. You can start whenever you stop growing which is usually at or around the age of 16. I'll take you're not growing anymore (consult your doctor if you're not sure) so it won't be any problem. If you do still grow then you shouldn't lift heavily, but I really doubt that.

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Your body continues to grow up until your late 20's. Though you are fine to weight train after puberty.
As for heavy lifting, it's dependent on one's body type. Given the fact that the OP is short and has a low mass means his bone mass will most likely be low also. This probably means "heavy" lifting shouldn't even be an option for the individual.

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Originally Posted by Wizkidje

Carnivore = proteins. You'll be fine.

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Like I said before, too much proteins = ketosis = very bad...
You should NEVER have a carnivore diet. You must have a health balanced diet to ensure proper intake of vitamins and minerals. Skipping out on your veggies will cause many health problems.

As for an all mean diet. Well you'll run the risk of elevating your LDL levels, your TG levels, as well as inducing ketosis.

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Originally Posted by PX50

I'm gonna start hitting the gym at June 10. For now I'm only doing an everyday cyclings and joggings. I still can't get used to the burning feeling on my sides every after cycling and jogging.

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That's called lactic acid, which occurs when your body's demand for O2 is higher then it's supply. Just reduce your intensity of your training and you wont feel it no more. Or just keep doing it the same way and eventually your body will adapt to the adjusted 02 supply.

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Originally Posted by PX50

And also, I would want to know on why my vision gets blurry after an hour of cycling and jogging. It feels like I'm collapsing. Does that have to do with my iron? and is it normal?

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Dehydration mixed with improper diet. Eat more carbs, make sure you consume green leafy veggies, and make sure you are well hydrated during exercise.

I would recommend getting a sports drink with an 8% carb mix in it (like gatoraide and poweraide). This will keep you hydrated and give you a good supply of carbs to keep you going. You should be consuming H2O and carbs every 15 mins during long training intervals.

If you can, I would suggest finding this book and reading it:
Exercise Physiology for Health, Fitness, and Performance: Sharon A. Plowman: Amazon.com: Books

NoPeace - out

One thing that trainers always say is if you don't have a balanced diet don't bother working out. Better start eating vegetables.

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Originally Posted by Repthon

One thing that trainers always say is if you don't have a balanced diet don't bother working out. Better start eating vegetables.

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This hits true especially when building muscle mass. Doing a heavy workout and then not eating proper plus calories is possibly worse than no workout at all. Finally I've come to understand that most of improvement comes from rest and nutrition.

I am currently half way week 3 of a 10-week shit-heavy program and once finished if satisfied I'll post before and after pics and details of what I did and ate. I already see results and it's humiliating to realize it's not so much about the training but having learned to eat better.

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Originally Posted by NoPeace

1.5...... Maybe if you are an Olympic lifter.
It's kg of body weight * 1.2 if you are in intense training. Otherwise just stick to your body weight.

Too much protein = ketosis = very bad

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Ketosis is running on fat as a primary source of energy. It's not too high protein, it's insufficient glycogen but yeah too high protein is very bad.

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Originally Posted by NoPeace

I would recommend getting a sports drink with an 8% carb mix in it (like gatoraide and poweraide). This will keep you hydrated and give you a good supply of carbs to keep you going. You should be consuming H2O and carbs every 15 mins during long training intervals.

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Better to just drink water when you workout, if you are running out of glycogen during a workout then the diet is simply too low in carbohydrates. Other than long endurance events, marathons and so on should you need to consider taking calories in, where possible it should always be after exercise.

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Originally Posted by NoPeace

1.5...... Maybe if you are an Olympic lifter.
It's kg of body weight * 1.2 if you are in intense training. Otherwise just stick to your body weight.

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Odd, I was always told 1.5 times. Will look into that further.

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Originally Posted by NoPeace

Too much protein = ketosis = very bad

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Well yeah, you've got to eat a shitload of protein by then though. But yeah, you're right, forgot to mention.

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Originally Posted by Negata

This hits true especially when building muscle mass. Doing a heavy workout and then not eating proper plus calories is possibly worse than no workout at all. Finally I've come to understand that most of improvement comes from rest and nutrition.

I am currently half way week 3 of a 10-week shit-heavy program and once finished if satisfied I'll post before and after pics and details of what I did and ate. I already see results and it's humiliating to realize it's not so much about the training but having learned to eat better.

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What is your diet? Do you eat meat a lot?

Honestly, I RARELY really eat vegetables. But fruits and other nutritional snacks such as yogurts and dairy products, I'm fond of eating them everyday. But then again I'm pretty much limited since I'm lactose intolerant. I thought this could be an alternative for not eating much veggies.

And sorry for being dumb, but what is equivalent of a 2.2 or 1.5 protein meal or snack? I usually just go with my daily meal routine. Like Pork Chops,Ground Porks,Hotdogs,Steaks,etc ( which is meat ) and some of these are bundled with a little bit of lettuce or carrots and potatoes and I'm a typical Asian Filipino that it eats 2-3 cups of rice.

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Originally Posted by PX50

What is your diet? Do you eat meat a lot?

Honestly, I RARELY really eat vegetables. But fruits and other nutritional snacks such as yogurts and dairy products, I'm fond of eating them everyday. But then again I'm pretty much limited since I'm lactose intolerant. I thought this could be an alternative for not eating much veggies.

And sorry for being dumb, but what is equivalent of a 2.2 or 1.5 protein meal or snack? I usually just go with my daily meal routine. Like Pork Chops,Ground Porks,Hotdogs,Steaks,etc ( which is meat ) and some of these are bundled with a little bit of lettuce or carrots and potatoes and I'm a typical Asian Filipino that it eats 2-3 cups of rice.

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150g of meat 3 times a day: cow (<10% fat), fish, chicken or turkey. All pure (i.e. no marinades or stuff like that) of course. With it 0/100/130g of wholegrain rice (100 at the meal 2 hours before gym, 130 an hour after). And 150-300g of vegetables (which I too often fail at...). Add a couple of eggs in the morning, curd (?? never heard this word before, I mean the sticky dairy stuff) for supper and a protein shake. So that's basically my protein intake... oh and I get an extra 30g per day from milk but it's not on the diet.

I think as long as we're talking about meat you should look into chicken which is nearly fat-free. Pork and hotdogs sound like they have a lot of fat that you don't need in excess (some is required of course).

Oh.. I should mention that this diet is designed by a Finnish pro bodybuilder for building mass. If you're to lose weight cut down on carbs a lot and some from protein.