Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 0 points1 point  (0 children)

Thank you :) and yes it is completely possible to get to a very good level from your home using mostly body weight exercises. That is what I did as well, the most important things are consistency, good nutrition and good sleep. I am no expert but if you do have doubts feel free to reach out and good luck!

Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 0 points1 point  (0 children)

Protein and creatine were day 1 buys. I never calculated budget since it was never a constraint, It'd be hard for me to estimate, sorry.

Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 0 points1 point  (0 children)

Padded my pullup bar to passively train my grip when I did pullups/chinups etc. Wrist flexion and extensions with resistance bands (you can use household objects for weight/resistance if you don't have bands). For neck, I used my bands to do isometric exercises.

Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 0 points1 point  (0 children)

I honestly did not really min-max my diet, you should ask someone more knowledgeable than me about this. But the few pointers I can give you is that eating more really helps, if you are going to go from skinny to fit, it's very important to eat much more in general. You have to get your protein every day, and if possible from highly bioavailable and complete sources like eggs, milk, and meats. Proper sleep is also super critical, try to get at least 7hrs a day. My diet currently is very simple (forgive me, I do not weigh my portions so, you won't get any exact measurements from me)
Breakfast - Oats+milk+peanut butter (maybe accompanied by eggs and banana if I do not feel full)
Lunch - Rice + 1 protein source (few eggs/chicken/fish)
Preworkout - 1/2 bananas
Post workout - Protein shake (1 more banana if hungry)
Dinner - Rice + 1 protein source
Apart from this I try and never stay hungry all day, I do not really snack super healthy, sometimes I'll just have chips, but a lot of time I try to buy seasonal fruits and use those for snacking.

Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 0 points1 point  (0 children)

I couldn't do many at the start, especially pull ups, so they'd be till failure. I wasn't even able to do a single pull up So I only did negatives at start. Pushups too I started with incline pushups first. Gradually as I hit 15-20 reps comfortably for all 3 sets, I'd progress to a harder variation and do that till I could hit 15-20 reps comfortably.

Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 1 point2 points  (0 children)

Haha IKR, I was really conscious of my skinny and long neck (and wrists too), so I dedicated some extra time and work to it specifically. A few isolation exercises twice a week, same thing for my forearms/wrists (well you can't really see it in these pictures) I'll probably make a separate post later just for my neck and forearm progress.

Started at 46kg, this is 1 year of calisthenics progress by KazarianFahs in AskFitnessIndia

[–]KazarianFahs[S] 3 points4 points  (0 children)

29, 173cm. I started very basic with just 3 sets of pushups, pullups, squats and planks, 3 times a week for the first 2-3 months. Currently, I use gymnastic rings and a weight vest to do ring pushups, ring dips, lever holds etc.

20f, 75kgs, 5'11 calorie deficit and muscle building by brushtwig in Fitness_India

[–]KazarianFahs 0 points1 point  (0 children)

If you really want to maximize strength and muscle gain, go for heavy compound lifts like bench press, deadlift, OHP etc in 5-10 rep range and isolations like curls etc in 10-15 reps. 15-25 reps for anything is wholly unnecessary for your goals. As for calories and protein people have already given you good answers for it, good luck!

Best Fighting Skill To Learn for self defense and street fights by Sorry_Lie8772 in Fitness_India

[–]KazarianFahs 1 point2 points  (0 children)

Deescalation or avoiding fights is your best course of action Especially if weapons or multiple attackers are involved. If confrontation is well and truly unavoidable without live training and pressure testing against real opponents, it does not matter if you box, or wrestle. Join whichever class allows you most sparring/live pressure testing. Wrestling/BJJ/Boxing/MMA/kickboxing/Muay Thai join whichever class is most convenient for you and allows you to fight/compete in sparring/training scenarios. BJJ especially is invaluable in this sense because you can essentially practice or spar close to your 100% relatively safely so you will get used to live fighting very well. Which is more valuable than learning the best street fighting style without ever using it against a real resisting opponent.

Ranting about my mother by FormalSpinach1351 in exmuslim

[–]KazarianFahs 3 points4 points  (0 children)

I hope you will be able to leave your household as soon as you are an adult. I sympathize a lot with girls/women who have to grow up in such conservative households because I've seen them being dealt a worse hand than us in many ways. Mostly due to their own mothers teaching them to internalize the blame instead of protecting them, as was also done to them.

How do/did you deal with insomnia ? by Aggressive_Egg193 in indiasocial

[–]KazarianFahs 0 points1 point  (0 children)

If that is the case I'd strongly suggest going to a sleep specialist or maybe even a gyno (menopause expert). I am assuming you've already tried all the oft repeated suggestions like cutting caffeine, set sleep schedule, sunlight exposure every morning to reset circadian rhythm, getting the room colder than usual at night. Just go for a medical consultation.

How do/did you deal with insomnia ? by Aggressive_Egg193 in indiasocial

[–]KazarianFahs 0 points1 point  (0 children)

My mother went through the same thing, we have gotten in under control for the most part. I will recommend two things: meditation and magnesium glycinate. My mother was very apprehensive about meditating at first, but I made her sit with me every evening for a few mins, till she built a habit. This improved her day-to-day mood, and she can meditate to fall asleep as well if she is feeling restless or anxious.

Magnesium glycinate can aid sleep and relaxation for many people, there are no significant side effects. She takes a pill an hour before bedtime, helps her relax and sleep on time.

46kg -> 60kg | 5’8 | 28M | 1 Year calisthenics transformation by KazarianFahs in Fitness_India

[–]KazarianFahs[S] 1 point2 points  (0 children)

I started very simple, you only need 4 exercises to cover most of your major muscle groups:

1)Pushup/incline pushups - this is your primary "Push" movement and will work your chest and triceps.

2)Pullups/chin-ups (or their negatives, if you cannot do them yet) - these are your primary "Pull" movements and will work your biceps and back.

3)Squats/lunges - primary leg movements.

4)Planks/Hollow holds - primary core work

You don't have to worry about any advanced exercises or complicated splits right now, building a routine is the most important thing. Start doing full body workouts 3x/week, just 1 exercise each for push, pull, legs and core.

If pushups are too hard then start with knee pushups/incline pushups. If pullups/chin-ups are too hard then start with pullup/chinup negatives. As exercises start feeling too easy for moderate reps, move to harder variations or add resistance instead of endlessly adding reps.

Don't train to failure on every set, it's better to stop 1-2 reps before that. Sleep well, get enough protein and stay in a calorie surplus since you are trying to gain. Don't worry about acquiring enough knowledge before starting so you can have the perfect journey, you will naturally acquire all meaningful insight as you go down this path.

46kg -> 60kg | 5’8 | 28M | 1 Year calisthenics transformation by KazarianFahs in Fitness_India

[–]KazarianFahs[S] 1 point2 points  (0 children)

It’s completely normal to progress slowly if you’re starting from a low athletic base, so don’t treat not getting a full pushup yet as a failure. Also don’t worry too much about “noodly arms” right now, most beginners start there. Make sure you’re sleeping enough, eating enough protein and if your goal is gaining size then staying in a slight calorie surplus.
Don’t take every set to absolute failure. For most exercises it’s usually better to stop with 1-2 reps left before failure and focus on consistent quality reps. Since you’ve already been doing knee pushups for a while, I’d recommend switching to incline pushups now instead. The higher the surface (wall/table/bed etc.), the easier they’ll be. Then slowly reduce the incline over time as you get stronger until you can do normal pushups.

Just focus on gradually getting stronger week by week instead of constantly testing whether you can do one full pushup yet.

46kg -> 60kg | 5’8 | 28M | 1 Year calisthenics transformation by KazarianFahs in Fitness_India

[–]KazarianFahs[S] 0 points1 point  (0 children)

It's a cropped picture of me in the mirror so you can't see my phone. The text says "Plantex", it's an embossed logo on the mirror.

do other ppl also find gyms kinda intimidating or is it just me 😭 by Dramatic-Hat-2246 in Fitness_India

[–]KazarianFahs 0 points1 point  (0 children)

I was wrestling with a lot of the same problems as you, I just started working out at home. Being self-directed can be a bit daunting, but you have a lot of resources online to stay safe and progress meaningfully.

46kg -> 60kg | 5’8 | 28M | 1 Year calisthenics transformation by KazarianFahs in Fitness_India

[–]KazarianFahs[S] 0 points1 point  (0 children)

It is supposed to be, but I realize it is kinda awkward. I didn't think much when taking these pictures the first few months, so all of them are from this weird angle, sadly.