This is how I look like, I am 60kgs at 172cm.
I am interested in growing muscle mass with minimal bodyfat growth. Ideally I would lose what surplus of bodyfat I have and at the same time grow muscle at a breakneck speed.
I am very poor and southeastern european, so the best choice for my entire life to learn would be calisthenics as what equipment is here is poorly made, overused and expensive while 1/5 instances I have a stable floor to do exercises on and it is large enough for me to spread my entire body on so I don't have to force myself or do any extra movements to fit into the tiny space. Unfortunately I would rather not exercise in public as this is not available year round and I would rather not get stabbed, mugged or robbed while I am not conscious of my surroundings.
I am using the book "convict conditioning" as the base of what to do, however I have nowhere to hang from to do pullups. What could I do to supplement this exercise so I can work those muscles while only having a 1/5 chance at a stable large floor?
I also do not know how much I need to exercise as in the past when I did any exercise I would do it daily at the beginning then after a week or two I could barely do it once a week and at the end of that specific month I was usually hit by severe illness or injury to where I can barely walk.
It would also be interesting to know what multiple people think my physical potential is.
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imagine having the internet in a shitjole country and still coming to IST for advice wtf go pirate a book dude
I already did, more exactly convict conditioning one and two.
get gymnastic rings or a doorway pullup bar or something balkanon. They aren't terribly expensive, and if even that is too expensive you can make some DIY suspension trainers for very little money like in this video here. https://youtu.be/0H9GT5BvC5I
>get gymnastic rings or a doorway pullup bar or something balkanon
Bold of you to think that the buildings we live in have stable walls, much less ceilings. Didn't I already tell you only 1/5 buildings have stable flooring?
>They aren't terribly expensive, and if even that is too expensive
In my case every "penny"(an american penny would still be a considerable although small sum where I live) counts. Plus I would like something I can do on a large ammount of places, most of which don't even have walls much less ceilings.
If you can't get a pull up bar then you are limited to rows of you have a strong solid table or two chairs and a metal rod/pipe.
Try 3x4 push ups/3x4 rows/3x4 Leg raises/ Split squats to start. Get a feel for how far you can go and adjust those numbers accordingly. Do that 3 times a week. Or try another program that isn't full body oriented if you want to do something every day. If you have a park nearby they should have a pull up bar.
i'm telling you anon, i made that shit work in very austere conditions
Convict conditioning is good enough. There is no real substitute for pull exercises. Maybe you have a staircase available?
Aim for 3 sets of 8-12 at the start. If you can't do a higher difficulty exercise then increase set count every other week up to 5 or 6.
If you can mix in cardio. Running is always free. Will help you lose some fat and it's good exercise.
>end of that specific month I was usually hit by severe illness or injury to where I can barely walk.
Ask a doctor. This is not normal.
>Maybe you have a staircase available?
Atm yes, although I would not touch it as it is incredibly dirty and it's in public too.
>Running is always free
Sidewalk full of stones says hello
Start doing push ups and chin ups lil homie and go steal a goat if u need extra protein
>chin ups
On what exactly? I haven't seen with my own eyes a building built well enough so that I can do these from top of the doorway.
>lil homie
I am not black
Gay
>60kg
>172cm
how is that even possible. you still have visible fat on your body. you must either have 0 (zero) muscle mass or not being able to weigh yourself properly. you look more like 75kg, I can tell because I am also around 170~.
This is before shitting
k then I assume you meassured your heigh wrong. there is no way you weigh that little with that amount of body fat. thats just not possible.
>you meassured your heigh wrong.
Nope, on medical documents it says 172cm(175cm-3cm from the shoe sole).
SBF?
Idk what SBF is
if youre a Yugo you should check out this channel https://www.youtube.com/@BackToTheBasics/videos
I'm something else
Ideally, you'll want to do movements easy to load and unilateral movements:
>Dips
>Pull ups (or australian rows until you get a pull up bar)
>Pike push ups
More than Ideal excercises because they reduce the weight needs to 1/4:
>pistol squat (just sit in a squat with your heels however comfortable, and push yourself up with one leg, that's all you need to do, it's really easy)
>One arm push ups (This one is harder, but it'll probably come with weighted dips)
>One arm pull ups (I cant do these yet, but it's the same logic as pistol squats)
>and finally, an ab wheel-type of excercise but without the ab wheel. Only use your hands and feet. It'll work your lats like a lat pull over and if you can get something that slides you can work your lats without pull up bar
NOW:
Even if you're poor, you'll be able to get your hands on pic related.
Find 8 and filll them with water, that's 40kg, and they'll be usefull for:
>one handed rows
>bicep curls
>tricep extension overhead
>Upright rows/delt flies
>overhead press, maybe
That's all you need, as for hamstring try to find a place to do negative nordic curls and you'll be done.
Dont bother with calves ATM, because it's a waste of energy if you dont even have the appropriate equipment.
This is the knowledge I've gathered in 2 years of home training
>australian rows
Bro I don't have where to hang those, all the stuff around me is very flimsy.
>Even if you're poor, you'll be able to get your hands on pic related.
Indeed 5litre plastic bottle. However I would like to do my entire workout with just my bodyweight with no extra weights or specialized tools like hanging rings. I most dislike the absence of a place to do pullups privately and safely.
The ab wheel thingy works your back too
>australian rows
Two chairs and a stick is enough
>no extra weights
You''l have an easy time training push motions with your bw only.
>handstand push up
>pike pu
>one hand pu
>dips
same for quads and glutes.
>pistol squat
>cossack squat
>bulgarian split squat
etc
For back if you dont want to do the ab wheel thingy, or cant do pull ups, then you cant do a lot of stuff. That's why one arm rows are the second most convenient thing
What country op?