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Good Morning Folks
I am an Asian male in my mid-forties and have a small stature. I am only 5 foot tall and weigh 65kg.
I have never visited a gym before and never consciously done any fitness exercises. This has partly due to the fact that I have a slight physical disability β my right side is weaker than my left, and my strength is about 40% of a normal person of my age/stature. As you can imagine, throughout most of my school life I was called all sorts of names such as shorty and weakling etc. I also suffered depression for a number of years after leaving school because of that.
I have now decided to start going to the gym to gain more muscle, strength and bulk up. In all honesty, do you think it is a bit late now to do this, considering my age? If you think I should go ahead with this idea, I havenβt got much of a clue of where to start off in terms of exercises, how much of each exercise I would need to do or how often. On top of that, I havenβt got much of a clue of what things to eat before and after going to the gym, which would help me to gain strength and bulk up etc.
So, I would be grateful if you could advise me on what foods I should eat which would help me get more fit, build more muscle, and bulk up while doing the exercises that you have kindly suggested.
I have tried to look at various websites on the internet to gain that information, but there is so much information available I donβt know where to start!!
Would someone be kind enough to point me in the right direction and how to progress on my journey to get more fit, more muscle and eventually bulk up?
Thanks in advance for your response.
I would speak to someone at the gym - the bigger ones will sometimes run courses on topics such as nutrition and it may be worth taking one of these. Also, the gym will often do an induction session, if you tell them about your disability, they can tailor a program for you which will build up your weaker side.
And are you too old - certainly not! My mother is 83 and has just signed up for a second fitness class π
Hi
Many thanks indeed for you comprehensive reply.
Why do you eat porridge made from water instead of milk? Is there anything else I can eat in the morning to increase the carbohydates?
I don't like tuna fish - can you suggest what else I could eat in its place?
You also suggest to eat 'small'' meals between breakfast & lunch and lunch & dinner. What should those 'small meals' consist of?
What bulking protein shakes should I drink? Are some better than others? Last time I drank such a thing (a few years ago), I ended up having diarrhea !! Also, my aim is to get fit first (loose all the fat around my belly & body in general), and then think about bulking up.
Could you also explain what are isa test pills?
Correct me if I am wrong, but you seem to be a serious body builder. If you don't mind me asking, how long do you spend at the gym, each day? I have a full time job, so would be restricted to the amount of time I can spend in the gym. Would you still suggest the above diet?
Finally, you say that you have done your research. Can you tell me if you spoke to a trainer at a gym, or read some fitness books, or trawled the internet? The reason I am asking is because there is a lot of conflicting information on the internet,.
Any more advice from your good self much appreciated.
Thanks in advance.
I'd eat an apple, an hour before the workout. Carbohydrates & soluble fibre to fuel you. Afterwards, I'd probably eat a white bread, salad sandwich, containing a protein source (eggs being the best).
Assuming you want to gain muscle?
Hi There,
I would go to the gym and ask for a personal trainer to do a few sessions with you, they do cost but you don't have to train with them at every visit, if you go say 3-4 times a week just have one session a week with them, as you have never been before they can keep you on the right track and help you with a diet plan with lots of advice about how to become the size and shape you would like to be.
I did a LOT of training about 5 years ago, I lost 3 stone in 3 months through diet and cardio work, I would be at the gym 4-5 times a week for around 1-2 hours each visit, I didn't use a personal trainer and didn't really have any knowledge of what to do, but I very quickly saw results which told me I was doing something right Lol
With your slight disability It would be a good idea to have some help designing a structured program to ensure you will get what you want rather than making more issues for yourself.
But it really does depend on what the end result you are looking for.
Oh and for the record, my life became too busy to keep up the training and after 3 years I have slowly put the some of the weight back on :boohoo:
GTTS
Oh and for the record, my life became too busy to keep up the training and after 3 years I have slowly put the some of the weight back on :boohoo:
GTTS
Yeah, I'm there - 10 years on and I put on all of the weight and then some more π I've now started swimming before work twice a week (three times if schedule allows it) to try to do something about it again.
Well I'm lucky in the fact that my job is quite active, so I have cut back on what I eat over the past week or so and I can already see a small change...................................................................
..........................I will be ready for my florescent yellow budgie smuggles for holiday I will I will I will :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo:
..........................I will be ready for my florescent yellow budgie smuggles for holiday I will I will I will :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo:
Even if I managed to get back to my six pack figure of 10 years ago, I'll never be ready for those π π
..........................I will be ready for my florescent yellow budgie smuggles for holiday I will I will I will :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo: :woohoo:
Even if I managed to get back to my six pack figure of 10 years ago, I'll never be ready for those π π
Even if I was ever ready for them, I don't think the world (or my wife) would be Lol
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