Skinny Me N<Personal Trainer

[IDpeace]

Hello! Everyone =)

First of all Name's John(Asian) Weight 47, 165cm tall and Skinny

I have been doing Gym Weight training for 5-6 weeks now but i don't seem to get any result

My Training is-

5mins Tread mill (for warm up)

2sX10 Rep sumo Deadlift, Bench Press,

2sX10 Rep Military Press,Squats

Dumbell Tricep and bicep

I dont know if i'm doing it right or not and I dont have any Guidence only the Internet~_~''

What i'm looking for is a Trainer who have been in my situation before and know his way of build muscle and Good Nutrition.

If anyone Know someone or if you are a trainer please pm me thanks =)

[rimma]

Hi John, you weigh 47kg or is that a typo???

If so you probably don't need a trainer....just eat more.

I can't picture someone at 165cm under 50kg but it doesn't sound healthy.

With regards to your routine, perhaps do a few more sets and a few less reps;

5 sets of 5 reps is a pretty fair start.

Others may be more constructive but all I can say is..

EAT SOMETHING!

[IDpeace]

you maybe right About eating cause i dont eat much but should i be avoid eating Fat? like Pork deep, fry food, stir-fry and butter?

I think my Motabilism is high soo i'm avoid eating rice, pasta and noodle to lower it and i can't eat --potato, flour and yeast-- only Sweet potato i can eat.

Anyone have Any suggestion what i should be eating more of? i'm trying to eat 6 meal per day in between i can only eat 1 apple =( cant eat anymore>.>

[devil_911]

write down what you eat in a whole day.then calculate how much protein,carbs and fat you are getting in whole day then you might see why you are light weight.

you need about more then double protein then your bodywight in kg,you want to gain weight so you need about 2-3 times the carb to your protein ratio and some fat(someone will chip in to tell you how much).most importantly be consistent with it year around not like 3 day eating good then eat crap for two days

[rimma]

Don't worry about avoiding fat. Don't worry about your metabolism.

Just eat more in general, especially:

Eggs, red meat, fish, chicken, beans, nuts, dairy, rice, pasta, potatos, oats, whole grains, avocados, fibrous veges, green veges, fruit etc.

Eat lots of the above and you will likely make some progress. 8)

[cantygirl]

Hi ID Peace, you need to be careful what fats you eat because just going bananas and eating crappy food will make you very unwell. Be smart and go for high calorie foods that won't fill you up. Buy a pile of avocado, generally they are green but if you can get some brown ones that arn't too squishy you can eat them straight away, green ones take a few days to ripen. Simply use a good grainy toast, add mashed avocado and season. Also macadamia nuts, cashews, peanuts. Try to avoid the salted ones but get the roasted variety. Add a little ice cream in for dessert. Get a good quality olive oil, toasted grain bread dipped in oil is yummy and full of calories. In the deli, get the mediterannean basil pesto brand, cottage cheese on crackers is great. Plenty of carbs for energy which will help you train hard, potatoe, pasta, rice, don't go without them. Tins of oily fish, get the flavoured small tins of salmon and tuna, chop chop chicken in mayo etc. Can you give us a run down on what you eat daily? Are you in Christchurch, if so i can PM you my details for a trainer.

[Flex]

Also macadamia nuts, cashews, peanuts. Try to avoid the salted ones but get the roasted variety.

Why roasted over unroasted? I've always been under the idea that roasting the nuts damages the healthy fats and negates any of the benefits of eating them. Is there a benefit to the roasting?

[PeterDolan]

Also macadamia nuts, cashews, peanuts. Try to avoid the salted ones but get the roasted variety.

Why roasted over unroasted? I've always been under the idea that roasting the nuts damages the healthy fats and negates any of the benefits of eating them. Is there a benefit to the roasting?

Of all the people on here, I'd expect you to know if there was such a benefit. Doesn't roasting it denature the fats, not rendering them useless but not as useful?

[Flex]

Of all the people on here, I'd expect you to know if there was such a benefit. Doesn't roasting it denature the fats, not rendering them useless but not as useful?

I would imagine that roasting damages the fats with a conversion of cis to trans fatty acids however I might be wrong, as nut oil/fat might be more resistant to this. There may be benefits/negatives as far the protein goes too. There is some evidence that it's the roasting process of peanuts that causes some people to have a peanut allergy eg a specific protein is altered causing the allergy.

[PeterDolan]

Of all the people on here, I'd expect you to know if there was such a benefit. Doesn't roasting it denature the fats, not rendering them useless but not as useful?

I would imagine that roasting damages the fats with a conversion of cis to trans fatty acids however I might be wrong, as nut oil/fat might be more resistant to this. There may be benefits/negatives as far the protein goes too. There is some evidence that it's the roasting process of peanuts that causes some people to have a peanut allergy eg a specific protein is altered causing the allergy.

I'd lean more towards the raw form where available but I guess if you are allergic and it comes down to the matter of just getting calories in I imagine it wouldn't matter too much?

[cantygirl]

PeterDolan wrote:

Of all the people on here, I'd expect you to know if there was such a benefit. Doesn't roasting it denature the fats, not rendering them useless but not as useful?

Of all people on here, i'd expect you to know that nuts are rich in fibre and healthful oils that take a long time to digest. Eating large quantities of nuts may leave a heavy feeling in the stomach due to their composition. Lightly roasting nuts makes digesting them easier, therefore being able to eat more. And after all, isn't this post all about getting extra calories in to a person who clearly has a high metabolic rate and is in need of extra calories without the bulk? I may have ommitted "lightly roasting", my bad.

[PeterDolan]

PeterDolan wrote:

Of all the people on here, I'd expect you to know if there was such a benefit. Doesn't roasting it denature the fats, not rendering them useless but not as useful?

Of all people on here, i'd expect you to know that nuts are rich in fibre and healthful oils that take a long time to digest. Eating large quantities of nuts may leave a heavy feeling in the stomach due to their composition. Lightly roasting nuts makes digesting them easier, therefore being able to eat more. And after all, isn't this post all about getting extra calories in to a person who clearly has a high metabolic rate and is in need of extra calories without the bulk? I may have ommitted "lightly roasting", my bad.

"Of all the people on here..." haha what are you talking about?

I wasn't having a go little miss pissy and that was aimed at flex merely saying that if there was a benefit I thought he would've known of it

So does lightly roasting them get rid of some of the fiber?

[cantygirl]

I wasn't having a go little miss pissy

tut tut, name calling!!

So does lightly roasting them get rid of some of the fiber?

Apparently nuts just do not digest quickly because of the considerable amounts of fats, protein and fiber, in fact they digest slower than alot of carb rich foods, its to do with their composition. Interesting eh.

[PeterDolan]

Apparently nuts just do not digest quickly because of the considerable amounts of fats, protein and fiber, in fact they digest slower than alot of carb rich foods, its to do with their composition. Interesting eh.

I know that. So I guess that the roasting will weakened the bonds of the fats but I don't know why you'd need to roast them for any reason other than taste

[lemon]

Couple things:

*Eat more - You need to eat a lot more especially if you're only 47kgs.

*More sets, definitely.

Ideally, every compound exercise you should (Bench, Squats, Deadlift - exercises that use a number of muscles) do about 4-5 sets of to begin with. Follow that up with some isolated exercises (more focused, single muscle stressing exercises i.e Bicep Curls) to get that final hit on it.

How often are you attending the gym? You could ask for a routine here specifying what you would like out of it and how often you can gym.

Something I would suggest would be like:

(sets x reps)

Day 1

Bench 5 x 5

Incline press 3 x 8

Dips 2 x 10-12 (hang weight around you if needed)

Tricep Kick backs 3 x 12

Day 2

Deadlift 5 x 5-8

Pull ups 3 x 8-12 (If you cannot do many, try assisted pull ups or just do as many as you can)

Seated Row 3 x 8-12

Bicep Curls 2 x 6-8

Day 3

Squats 5 x 8

Leg Press 3 x 5-8

Leg Extensions 2 x 8-12

Calf Raises 3 x 8-12

You could either do something like that once a week; Mon, Tues and wed or something like this:

Monday - day 1

Tuesday - day 2

Wed - day 3

Thurs - day 1

Fri - day 2

then the following week

Mon - day 3

Tues - day 1

Wed - day 2

Thurs - day 3

Friday - day 1 and so on.

Most causes for not getting results are because of the diet.

BTW that routine is similar to my routine with a few adjustments.

Edit: Warm up and down. If you don't know what the exercise is or how to do it. Google image and youtube will be very help full.