Hi.
Ok so i've got a problem with working out and gaining weight and this has been going on for a long time actually. Every time i start working out and work out for some amount of time with a good schedule and im keeping at it good, I get phukkin pneumothorax. Pneumothorax is like a lung disorder or something, so whenever I get it I have to stop my practices for about 3 months.
First time I said to myself I wanted to get buff and strong was about a year and a half ago and after the first 2 weeks of working out, I got my first pneumothorax. Here's what i was doing:
About 2 sessions of 30 mins of working out my abs and doing pushups. Mostly I was doing abs cause I couldnt handle too many pushups. I did this every day for 2 weeks until I got pneumothorax.
After waiting about 3 months I started again, this time I wanted to plan it out better and do everything more systematically. I ate very carefully and worked out very carefully. At first I started small but eventually I got to this routine:
1. So first day I would do a full body workout, lots of pushups, lifting. I lifted heavy enough that I could only do a maximum of 10 reps per session, as people told me to. I also did abs and everything. It was probably 90mins the whole workout.
2.Every other day when I wasnt building I would run for 45 minutes at 9km/h.
3.I ate lots of protein, meat, vegetables, the same breakfast every day: oatmeal and was generally doing everything I could to see results.
So with this thing I did see results, yeah. I kept this routine for about 3-4 months. I had a perfect stomach, there was absolutely no fat at all and I was pleased at least with this. BUT, I saw very little progress on my arms I still had very little arms and small shoulders. I did look like a fit guy, but in no condition could I say I did any progress toward getting buffed. So after these 3-4 months of this routine, I got my pneumothorax again.
After doing nothing for 4 months (again), I've gotten pretty much back to where I started.
Now can someone please help me and tell me what I was doing wrong, did I push myself too hard or something. Should I have gone more slowly? Eat something else? Eat more? Run less?
Please i'm pretty desperate here, I don't want to look like a toothpick for the rest of my life and the thing that angers me the most is: I really enjoy working out, but I'd enjoy it so much more if I saw some real results. Thanks to anyone who'll take the time to help me and write a bit more then just a couple of words. Oh btw, totally forgot i'm 20 years old, 185cm and i weight 63kg.
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It seems your diet or your workout is not working for you. There is a broad walkway to walk on to gain weight but it seems you prefer walking the tight rope of gaining just enough muscles rather than gaining a bit of fat before you start gaining muscles so that you can stay healthier and get around 1pound of gains each week. Here is what I do since you already know the main things to do in order to gain weight.
The key thing about diet is to eat more calories. This does not mean you feed yourself huge meals 3 times a day. This will lead to indigestion, gastric pains and other digestive complications because there is only so much your body can digest at one time. The idea is to eat more meals a day, preferably 6. This can be difficult if you are on the move all day like I'm so I suggest just stick to your 3 meals like you do but bring a long a liter of milk with you before you leave the house. Drink 500ml of milk in between each of your meal and finish the last dose 2 hours after dinner. This will provide the extra calories you need to gain weight. If after a week your weight is still not going up, simply increase the amount of milk you drink by 100ml and stick to your normal portions for your normal meals. Keep doing this until you gain the weight you need to. You should be putting on roughly a pound a week in my opinion. Once you gotten 2-3 pounds, it is time to focus on getting the right workout to help you build muscles and ensure that your body gain weight more steadily.
The best workout to do in order to grow muscle mass in terms of size is to do a high weight low repetition workout called hypertrophy. This will adjust your muscles to use the food you eat as the main source of energy rather than oxygen like smaller muscles do. If you are starting out to gain muscle mass, perhaps you should download the program at http://gohforth.com. This program has been extremely effective for me personally and also benefited my clients very well.
One thing that many people miss out is the fact that sleep is extremely important to help you gain weight and maintain a strong immune system. This is because when you stay up late, have interrupted sleep cycle or not enough hours of rest, you will burn more calories throughout the day and this means that you have to eat more or risk loosing weight. This is made worse if your metabolism is like mine in the past and this will probably mean you will lose up to 3-4 pounds in a week due to poor quality sleep. The road is long and tough, but as long as your stick by the 3 things which is a high calorie diet, sleep well and do the right workout regime, you will see roughly a 1 pound of muscle weight gain a week. I hoped I have helped you.
- Lift heavy and eat 1.5 grams of Protein per lb of body weight friend!
- If you are indeed having pneumothorax, repeatedly, you need to see a doctor. There are surgical procedures to fix that. I can not see anything having to do with your work out that would have caused such a condition. If a doctor has not done so already, you need to have a CT scan done to determine how to best repair the damage.
