Beyond the ectomorphism and near the catacombs

Dudes my wrist is 5.5 thick (14cm). Except for killing myself, what should I do to fix this at almost 27yr? I seriously don't know where to start, what exercises or what I should eat... Please don't tell me to eat only too

Earlier this year I tried what everyone usually tells skeletons like me... "eat a lot." That's what I did and I gained around 10 kg in fat on my stomach and nothing on my arms, legs, other parts. I was an ayy lmao... I realized that what they say was retarded and it wasn't healthy at all, so I I decided to start from 0 again and do intermittent fasting + exercise and in 4 months I lost those 10 kg... I see it's very easy for me to lose weight but apparently it is difficult, if not impossible, to gain healthy weight. I only know now that I must gain muscle mass... and still I don't know where to start

Do I start with a specific diet? heavy lifting? (I did that a lot when I was 15-17 btw) resistance exercises when? go to the gym obligatory?

  1. 1 month ago
    Anonymous

    Read the sticky first

    • 1 month ago
      Anonymous

      that guide is for those who want to get slightly fit, not to help some ayy lmao like OP to be a human being

  2. 1 month ago
    Anonymous

    It's over...

    • 1 month ago
      Anonymous

      It never began

  3. 1 month ago
    Anonymous

    You fucked up by eating so much and not lifting, losing on potential muscle gains
    Eat a bit more, and begin a rudimentary exercise regime
    There's SS, SL, PPL, PHUL, 5/3/1, GZCLP, Greyskull LP, etc. Choose one, and stick to it.

    As far as targeting your forearms, gripping during heavy lifts mostly takes care of that.
    You can isolate your forearms by incorporating wrist curls, grippers, pull-ups, farmer's walks, etc.

    • 1 month ago
      Anonymous

      https://i.imgur.com/xenfcBC.jpg

      Picrel is the diet.
      Right now do 3x near failure sets of 10ish going up in weight when you get 12 twice axbxaxbx..
      A
      Slight incline bench
      Dips or max push-ups sets if you cant
      Chinups
      Seated cable row or just some under the dinner table rows till f
      Bulgarian split squats

      B
      Ohp
      Facepulls
      Curls
      Hammer curls
      Skull crushers
      Some rope triceps thing
      Wrist roller.

      not OP but is there an age at which it will be more difficult (or impossible) to gain muscle? I am also slim and almost 29
      I would like to start the following year by going to the gym but my age and 0 exercise history discourages me, don't know

      • 1 month ago
        Anonymous

        Its never too late to start. You just need to consider your age as you start exercising, proper warm-ups are important as you age and taking it easy to begin with so you don't hurt yourself.

        • 1 month ago
          Anonymous

          this and please for the love of God don't forget stretching. Just know that if you start lifting weights a bit later in life you can't be a dumbo and never work on your mobility

      • 1 month ago
        Anonymous

        I was athletic skelly mode and couldn't bench 1pl8lmao in university. My metabolism was very high and I didn't know how to eat a proper caloric surplus or lift effectively in those days. I was 26 by the time I learned enough about nutrition and programs to try a halfway decent routine (SS + pull-ups 3xf and dips 3xf each session) and was living on my own and so controlled my dietary protein intake fully. Gained 15 lbs of mostly muscle in about 6 months of training, and have made gains in my early thirties also. You absolutely can start now and gain weight, muscle, and strength. I will agree with what other anons said about mobility - do yoga, do stretch routines, warm up before you lift heavy. You will lose more progress from injury than you will gain 'maximizing gym time' (lol) by skipping warm-ups and mobility exercises.

        • 1 month ago
          Anonymous

          based comment, I started lifting last year at 32 years of age and I've seen incredible progress (for me) despite my suboptimal program. Go for it OP, stay safe, consistent and don't be scared of pushing yourself a lil bit. Also, it's pretty obvious but cardio is essential

  4. 1 month ago
    Anonymous

    Picrel is the diet.
    Right now do 3x near failure sets of 10ish going up in weight when you get 12 twice axbxaxbx..
    A
    Slight incline bench
    Dips or max push-ups sets if you cant
    Chinups
    Seated cable row or just some under the dinner table rows till f
    Bulgarian split squats

    B
    Ohp
    Facepulls
    Curls
    Hammer curls
    Skull crushers
    Some rope triceps thing
    Wrist roller.

  5. 1 month ago
    Anonymous

    Do dead hangs, one hand dead hangs even

    • 1 month ago
      Anonymous

      rope hangs would fix the issue.

    • 1 month ago
      Anonymous

      rope hangs would fix the issue.

      weighted neck hangs till failure

      i'm not introduced to fit so I'm not sure if these posts are telling OP to kill himself kek.

  6. 1 month ago
    Anonymous

    My dick is thicker than your wrist

  7. 1 month ago
    Anonymous

    Wtf how can your wrist be like my dick

  8. 1 month ago
    Anonymous

    I think you should start lifting first you fucking loser, and then you'll finally realize having tiny wrists is actually way better than it seems.

  9. 1 month ago
    Anonymous

    weighted neck hangs till failure

  10. 1 month ago
    Anonymous

    I was like you OP, just eat protein and hit the gym you retarded gay, stop overcomplicating it

  11. 1 month ago
    Anonymous

    I guarantee all those people who told you to eat for big wrists also told you to lift in conjunction.

  12. 1 month ago
    Anonymous

    my dick head is thicker

  13. 1 month ago
    Anonymous

    Start lifting heavy. As heavy as you can go. You have to change your mindset to see yourself as being in a life or death struggle, because you are.

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