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 moronic 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?
Read the sticky first
that guide is for those who want to get slightly fit, not to help some ayy lmao like OP to be a human being
It's over...
It never began
You fricked 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.
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
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.
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
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.
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
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.
Do dead hangs, one hand dead hangs even
rope hangs would fix the issue.
i'm not introduced to fit so I'm not sure if these posts are telling OP to kill himself kek.
My dick is thicker than your wrist
Wtf how can your wrist be like my dick
I think you should start lifting first you fricking loser, and then you'll finally realize having tiny wrists is actually way better than it seems.
weighted neck hangs till failure
I was like you OP, just eat protein and hit the gym you moronic homosexual, stop overcomplicating it
I guarantee all those people who told you to eat for big wrists also told you to lift in conjunction.
my dick head is thicker
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.