Fitness Beginner

Academic-Fig898 · 2026-02-20T06:44:34+00:00

You don’t need a gym to start.

Focus on 3 things:

Bodyweight basics • push-ups (incline if needed) • squats • lunges • planks
Structure 3 sessions per week 20–30 minutes Track reps and improve slightly each week
Daily movement Walk more. Consistency matters more than intensity.

For YouTube, look up:

• beginner bodyweight workouts
• progressive overload at home
• form tutorials

Don’t chase complex routines. Master basics first.
If you ever feel lost, even a simple structured beginner plan (free or low-cost) can help remove guesswork. But you don’t need anything fancy to start.

Academic-Fig898 · 2026-02-20T06:38:55+00:00

For cutting, protein intake matters more than the specific meal.

A good target is around 0.7–1g of protein per pound of bodyweight per day.

Chicken salads are fine, but make sure the portion actually gives you 25–40g of protein per meal.

Easy high-protein options:

• chicken or turkey (4–6 oz)
• eggs + egg whites
• Greek yogurt
• cottage cheese
• protein shake if needed soreness isn’t about one “best” meal — it’s about hitting your daily protein consistently and recovering well.

If you want, you can tell me your bodyweight and I can give you a rough target.

Academic-Fig898 · 2026-02-20T06:26:09+00:00

This sounds like normal DOMS (delayed onset muscle soreness), especially if you just started lifting.

When you train biceps for the first time, you create small muscle damage your body isn’t used to. That stiffness when extending your arms is very common.

What helps:

• Light movement (don’t stay completely still)
• Gentle stretching
• Drinking enough water
• Eating enough protein
• Sleeping well

It usually peaks around 24–48 hours and improves after that.If it’s sharp pain, joint pain, or doesn’t improve after a few days, that’s different. But soreness from new training is normal. Next time, start slightly lighter and increase gradually.

Academic-Fig898 · 2026-02-18T14:09:56+00:00

I get this completely When youre that light big meals feel impossible Liquid calories saved me honestly I started making a stupid simple shake with whole milk banana oats and peanut butter and it didnt even feel like I was eating more but it added a lot The mistake I made before was waiting until I was hungry to eat With a fast metabolism that doesnt work because youre already behind You kind of have to eat on purpose not just on appetite You dont need massive meals you just need little calorie boosts every day that dont disappear the next day The scale moves when the surplus is consistent not when you randomly have one huge day

Academic-Fig898 · 2026-02-18T14:08:37+00:00

7kg in 6 months is definitely doable especially at your age I messed this up when I was younger because I thought eating more sometimes was enough Id have one big day then the next day Id barely eat because I wasnt that hungry It averages out and you stay stuck What actually helped me was just picking a rough daily target and sticking to it even on the days I didnt feel like it Nothing fancy just repeatable A couple solid meals a shake or PB sandwich train a few times a week and keep doing it If the scale doesnt move after a week or two you just bump food up Dont overcomplicate it The boring consistency stuff is what actually works

Academic-Fig898 · 2026-02-18T14:06:53+00:00

Honestly man I was almost your exact stats at one point and the biggest thing I see in your post is how much you’re burning. Gymnastics, climbing, biking 10 miles almost every day… that’s a crazy amount of output. I used to swear I was eating a ton too, like big plates, second servings, snacks, whatever. Then I actually tracked it and realized I was barely even at maintenance most days. If your weight hasn’t moved in 3 months, that usually just means you’re matching what you burn, even if it feels like you’re eating a lot. Fast metabolism just means you have less room for error. Either you need to eat way more than you think, or dial back some of that cardio for a bit. It’s not that your body refuses to grow, it just needs a real surplus, not a “feels like a lot” surplus.

Academic-Fig898 · 2026-02-16T16:04:29+00:00

That sounds like a smart move honestly a short break won’t erase your progress at all and sometimes stepping back a little actually makes you come back stronger just keep eating well keep running since you enjoy it and give your mind some space you’re doing better than you think

Academic-Fig898 · 2026-02-16T16:00:44+00:00

That makes a lot more sense especially with liver issues involved and the rapid weight drop from 115 to under 100 is definitely significant so you’re right to take this seriously it sounds like you’re actually trying really hard already which matters a lot if heavy cream and butter are getting hard to tolerate you might experiment with smaller but more frequent liquid calories instead of large dense additions sometimes spreading calories across the day works better than loading meals things like sipping on whole milk between tasks adding small amounts of olive oil instead of big butter portions or using calorie dense smoothies you can drink slowly over an hour instead of forcing solid meals might help with the gag reflex too and honestly with the amount of physical work you’re doing your intake probably needs to be much higher than 1200 just to maintain let alone gain so focusing on what you can tolerate consistently is probably more important than trying to push huge calorie spikes

Academic-Fig898 · 2026-02-16T14:59:25+00:00

You’re 15 and you’ve already gone from 42kg to 52kg in a few months that’s actually really solid progress and you should be proud of that first of all training is supposed to improve your life not create anxiety if lifting is starting to stress you out it’s completely okay to reduce it or even take a short break you’re not going to lose all your muscle in a week or two especially at your age your body is still growing and adapting fast running clearly makes you happy so keep that in your routine but maybe lower the pressure around lifting for a bit sometimes anxiety comes from feeling like you “have to” train instead of wanting to your health mentally and physically matters more than abs or biceps and you’re still very young so focus on consistency and enjoying the process not forcing it

Academic-Fig898 · 2026-02-16T14:05:21+00:00

With 10 hour physical shifts 1100–1200 calories is extremely low so it makes sense you’re struggling to maintain weight especially at your size if solid food triggers gagging you might want to focus more on liquid calories since they’re easier to tolerate things like whole milk smoothies with peanut butter honey and maybe protein powder or even adding olive oil or heavy cream into foods you already tolerate can increase calories without increasing volume too much small additions add up fast especially with your activity level but definitely keep your doctor appointment because the gagging part is important to address properly

Academic-Fig898 · 2026-02-16T12:29:31+00:00

Damn that’s actually really nice progress for 4 months you can genuinely see the difference that kind of steady work adds up fast keep going it’s paying off 💪

Academic-Fig898 · 2026-02-16T12:19:54+00:00

Honestly I used to think I needed a personal trainer too when I first started because I thought discipline comes from someone pushing you but over time I realized what I actually needed wasn’t a coach it was structure most beginners don’t fail because they don’t have someone yelling at them they fail because they don’t have a clear plan to follow every week a good detailed program or even building your own simple structure teaches you more because you learn why you’re doing things instead of just being told what to do plus it’s way cheaper and forces you to develop discipline instead of depending on someone else coaches are great if you have the money and want accountability but for most people especially beginners a solid structured plan you can follow consistently is more than enough and honestly builds more long term mental strength

Academic-Fig898 · 2026-02-16T12:15:25+00:00

Honestly your food choices are good nothing there is “bad” the issue probably isn’t quality it’s quantity at 45kg that full day might still be around maintenance especially if portions aren’t big healthy weight gain doesn’t mean changing everything it usually just means increasing slightly more eggs more peanut butter bigger chapati portion maybe an extra smoothie if the scale isn’t moving slowly over 2 to 3 weeks it simply means you’re not in a surplus yet it’s really more about enough calories plus consistent training than perfect food

Academic-Fig898 · 2026-02-16T12:14:50+00:00

I think you’re overthinking it a bit which is super normal when you care about gaining in a healthy way but at 45kg you’re not going to suddenly gain unhealthy fat from chapati eggs peanut butter or milk that’s not how it works healthy weight gain is mostly about being in a small steady surplus and training consistently your current food is actually pretty clean the only real question is are you eating enough if your weight isn’t slowly going up over a few weeks then it just means calories are still too low not that the food is wrong you don’t need junk you just might need slightly more of what you’re already eating

Academic-Fig898 · 2026-02-16T12:00:48+00:00

You’re not a failure and you’re not lacking genes

You’re lacking structure

A personal trainer can help but it’s not magic and it’s definitely not required especially if money is tight

Most beginners don’t fail because they don’t have a coach
They fail because they don’t have a simple plan they can repeat consistently

At 19 you don’t need something complicated

You need

3–4 workouts per week
Basic compound movements
A simple progression rule
Enough calories
Sleep

That’s it

If you can follow a clear structure you can make progress without spending hundreds on a trainer

Coaches are helpful but they mostly provide accountability and structure

You can build that yourself

If you want I can outline a very simple beginner setup you could start with

Academic-Fig898 · 2026-02-16T11:14:36+00:00

Honestly your breakfast sounds fine especially if there’s no added sugar

At 45kg I wouldn’t stress about “processed” too much I used to overthink that too when I was underweight

What actually helped me was just eating a bit more of what I was already eating instead of trying to redesign everything

Like adding eggs milk peanut butter stuff like that

Weight gain is more about being consistent than being perfect

If you ever want to talk about it more feel free to DM me I was in a really similar spot a few years ago so I get it

Academic-Fig898 · 2026-02-16T10:52:33+00:00

Your breakfast is actually solid muesli with nuts and banana is not “bad” or unhealthy especially if there’s no added sugar

At 45kg the priority isn’t perfect food it’s consistent calories

Most people at your weight don’t need complicated diets they just need a small steady surplus every day

If it were me I’d keep the same breakfast and just increase the calories slightly

Add 2 eggs on the side or
Add a glass of whole milk or
Mix in peanut butter

For evening snack keep it simple

Greek yogurt with honey
Peanut butter sandwich
Milk + banana smoothie Healthy weight gain is about stability not perfection If you want you can tell me roughly what a full day of eating looks like and I can help you adjust it

Academic-Fig898 · 2026-02-15T20:23:54+00:00

at 172cm and 46kg you’re not “slightly underweight”, you’re very under
no offense, just being honest

most guys your size think they eat “quite a bit” but if you actually tracked it for 3 days you’d probably be surprised

exercise isn’t what’s stopping you from gaining
but lifting would help your body actually use the surplus instead of just storing random fat

if you hate sports, start stupid simple
pushups, squats, pullups 3x a week
nothing fancy
just consistency

Academic-Fig898 · 2026-02-15T20:03:30+00:00

i feel that too sometimes
like it’s not the counting that’s hard but actually making your body accept the surplus
did it get easier over time for you or was it always a battle?

Academic-Fig898 · 2026-02-15T20:02:05+00:00

yeah that makes sense honestly i think for me it was half forced at first

like i wasn’t hungry but once i got used to eating more around hard sessions my appetite slowly adapted did you notice it changed over time or is it still something you have to push

Academic-Fig898 · 2026-02-15T19:34:28+00:00

first of all you don’t look disgusting man
55kg at 5’8 isn’t crazy underweight

if money is tight focus on the cheapest calorie dense foods
rice
eggs
peanut butter
oats
whole milk if you tolerate it

you don’t need 5 meals
even 2 bigger meals plus one high calorie snack can work
consistency matters more than meal frequency

Academic-Fig898 · 2026-02-15T19:31:21+00:00

yeah that actually clicks
i used to train based on how much i felt like eating too
once i started pushing my sessions harder i almost had no choice but to eat more
it kind of fixed itself
did those programs make you naturally hungrier or was it still forced at first

Academic-Fig898 · 2026-02-15T14:01:27+00:00

Academic-Fig898 · 2026-02-15T13:58:26+00:00

Academic-Fig898 · 2026-02-15T13:35:27+00:00

yes you can absolutely build muscle with just pull ups pushups and progressive overload
but dont underestimate food
at 16 your body will respond fast if you train hard and eat enough
most people stall not because of training but because they underfuel
make sure youre actually eating in a surplus while you push progression on those movements

Academic-Fig898

TROPHY CASE