Jocks, I need your help.

[brianeyci]

Jocks, I need your help. Maybe they exist on this board but maybe they don't, but I might as well try.

To make a long story short, I've had lots of problems concerning my weight. No not the obvious problem. I am not overweight, that would be far too easy. I am underweight, apparently by a lot. I'll put my measurements up. I am a 20 year old Asian male.

Weight : 130 lbs. with clothes on after a meal.
Height : 6' 0"
Waist : 30"
Upper Chest : 32"
Bicep : 10"
Upper Thigh : 17"
Wrist : 6.5"
Calf : 13"

Using every BMI calculator out there, I get 17.6. I also have several problems directly linked to my weight or lack of it. My neck muscles fatigue very easily and I get chronic tension headaches because my back and neck muscles can't hold up for the whole day. I am thirsty all the time, usually it is difficult to satisfy my thirst. I am tired most of the day. I find it difficult to concentrate and easily go into daydreaming only to realize a few minutes later that I had "zoned out". For an example of my cardiovascular fitness, I walk up twelve flights of stairs and I lose my breath. I tried running a few laps the other day, and it was pretty difficult to even run for ten minutes at an average pace on a slick floor in an indoor track.

The obvious culprit is diabetes, although I had a blood test a few years ago and my doctor said I was fine. However I have read that multiple diabetes tests may be necessary. Should I seek a second opinion, maybe even a third opinion. Am I wasting my time, and how badly underweight and unfit am I? And what should be my next course of action?

Time to sleep, I'm going to try and wake up at 6 and hit the indoor track. Thanks for the help in advance.

<edit>If you're really a jock you'll know what BMI is, but in case you've never ever seen such low scores before 17.6 is underweight. Also my weight fluctuates between 126 and 130 lbs depending on whether I have eaten or not and whether I wear clothes</edit>

Brian

[Howedar]

For an example of my cardiovascular fitness, I walk up twelve flights of stairs and I lose my breath. I tried running a few laps the other day, and it was pretty difficult to even run for ten minutes at an average pace on a slick floor in an indoor track.

Three years ago when I started running, I couldn't manage five minutes. Two months later and I was running 4-5 miles at a time. I'm running a marathon on Sunday. Give it time.

Take care of cardiovascular fitness and everything else tends to follow.

[Joe]

Sounds like you just need to start eating a higher-calorie diet to put on some poundage.

[Howedar]

Yes, but that should be combined with a higher level of physical activity. It's better to have some fat on your body than to be underweight, but it's better to put on those pounds as (mostly) muscle.

[NeoGoomba]

I'm thirding the diet, as well as go for a second diabetes test. You need some sort of frame before you can start excersising it, and to do that you need food. Calories and protien. A lot. Not to the point of force feeding yourself or anything, but gainer protien sounds like the way to go. Thats the 1500-2000 calorie per serving drinks. It will be like drinking tar, but one of those a day plus your normal meals should help. Even if its going to put on fat, you need to put on something.

--HOWEVER--

Get another diabetes test. I cannot stress that enough. Once that is done with, THEN you can tailor your diet.

[Frank Hipper]

The thirst thing and being underweight both make me wonder about diabetes.

If you have it, it should show up as a reading higher than 170 on any diabetes blood tester.
Go to a doctor, though.

[LordShaithis]

BEEFCAKE!

[Petrosjko]

Agreed with everyone else on the diabetes test. Not all doctors are created equal, and it's way too damn important to get it diagnosed ASAP if you really do have it. My grandfather died in his thirties from diabetes, so it's not something you take chances on.

[seanrobertson]

Jocks, I need your help. Maybe they exist on this board but maybe they don't, but I might as well try.

Hiya Brian. I've never been a jock, but I am a bodybuilder and former distance runner. I'll be happy to help however I can.

To make a long story short, I've had lots of problems concerning my weight. No not the obvious problem. I am not overweight, that would be far too easy. I am underweight, apparently by a lot. I'll put my measurements up. I am a 20 year old Asian male.

Weight : 130 lbs. with clothes on after a meal.
Height : 6' 0"
Waist : 30"
Upper Chest : 32"
Bicep : 10"
Upper Thigh : 17"
Wrist : 6.5"
Calf : 13"

Well, you're right: you're very skinny. Even when I was a geniunely anorexic, skin-and-bones 120 lbs. (and a head shorter, no less), my limbs weren't that thin.

However, I took measures to remedy that, and you can, too. As I said, I'll be happy to help you get started. But first:

The obvious culprit is diabetes, although I had a blood test a few years ago and my doctor said I was fine. However I have read that multiple diabetes tests may be necessary. Should I seek a second opinion, maybe even a third opinion. Am I wasting my time, and how badly underweight and unfit am I? And what should be my next course of action?

Before doing anything else, yes, seek a second opinion, then a third; and if you're still not satisfied, go for a fourth. Your next course of action is to get completely checked out. Everything else will wait.

<edit>If you're really a jock you'll know what BMI is, but in case you've never ever seen such low scores before 17.6 is underweight. Also my weight fluctuates between 126 and 130 lbs depending on whether I have eaten or not and whether I wear clothes</edit>

Don't put too much stock in the BMI--it's an overly-simplified guideline.

For instance, even with single-digit bodyfat, I'd be looking at a 34-36 rating. And though the extra muscle's still not easy on my heart, the BMI alone would have you believe I'm obese, at extreme risk for heart disease, type II diabetes and so on. Given my low BP, low LDL cholesterol, etc., however, the risk is somewhat overstated.

At this point, you don't need to worry about BMI, bodyfat percentages or anything else. You get checked out, then come back and we'll discuss A, how to work on your conditioning; and B, putting some muscle on your body.

I would go ahead and say more about the latter but, right now, I hesitate to do so. I've seen similar topics crop up from time to time at other websites. On a few occasions I posted in those threads and (rather extensively) enumerated the do's and don'ts of weight training. However, it always proved a waste of time because the advice-seeker did one of two things: they never returned to the thread or ignored my post(s) only to heed lesser council.

Thus, in spite of the higher intellectual calibre at SD.net, I don't offer much advice about such things until I'm assured someone's not only ready to listen, but also prepared to act on what I tell them.

So get checked out, and if you want to know more, I'll share some info with you. All else I'll say is that, in the meantime, please don't try and eat yourself into bigger pants. Until you've giving your musculature an impetus to grow (and/or you're burning lots of calories with road work), eating a lot more will likely serve no purpose other than to fatten you up. Very linear physique aside, making yourself fatter just to be a bit heavier is unproductive --a clear case of confusing priorities.

[Fuzzy]

I have a friend who seems to be tiny like that. He also complains of a persistent neck pain. Think I should show him this thread?

[brianeyci]

Well gentlemen (and ladies) I just got home. Thanks for all the replies. I'll get checked out right away, as soon as I find out the results I'll post something.

Brian

[Ubiquitous]

Hey Sean, I've been going gym for six months or so now, and I tend to do three miles running at a fairly light pace [6-7 mph] and then do some weights. I'm not really seeing much benefit although some people have commented that I look better [although I don't know whether they are saying this just to make me feel better!]

So any advice you could give would be of help. I'm 5 foot 8 and weigh around 170 lb. I have quite muscular arms but a lot of fat around my waist and chin that I really want to get rid off before my holiday in July!

[seanrobertson]

Brian,

Good deal.

And Ali G! Booyakasha Apologies for taking so long to get to this...

Hey Sean, I've been going gym for six months or so now, and I tend to do three miles running at a fairly light pace [6-7 mph] and then do some weights. I'm not really seeing much benefit although some people have commented that I look better [although I don't know whether they are saying this just to make me feel better!]

Since we look at ourselves daily, we don't see the differences in our bodies through diet and exercise--it's just too gradual for us to notice.

So, take the observers at their word Sure, a few people will say such things in a vain attempt at flattery, but in my experience, the majority won't favorably comment on another's appearance unless they mean it.

Quick example: I worked with a burly gent who, over the course of a year, lost ~85 lbs. When he was about half-way through that year and down just shy of 50 lbs., I told him that he looked great--really, like a completely different man.

When I said that, his eyes widened, about to the point of looking histrionic. (For a second I thought he picked an odd moment to show me his Gowron impersonation .) But he actually wasn't putting on; he was geniunely shocked at what I'd said, because I was the first person to compliment him since he started his diet. Some others, including a few of his friends, later admitted that they were afraid to say anything about the weight loss--that it might be insulting, as if "Hey, you lost weight and look great!" and "Boy, you sure were fat and unsightly before!" are interchangable .

So any advice you could give would be of help. I'm 5 foot 8 and weigh around 170 lb. I have quite muscular arms but a lot of fat around my waist and chin that I really want to get rid off before my holiday in July!

Absolutely.

In order to make serious changes to your exercise regimen, you'd have to describe it to me in considerable detail--the running, anyway, since the weights don't have all that direct an effect on bodyfat. (We'll go more into that later.)

That information pending, you might try adding another weekly running session and/or run awhile longer each time out. Hitting the track 4 times a week for 45-60 min. each time out should be very beneficial.

However, I'd probably not have you running much longer than that. I could see running 5x weekly for that duration, but in truth, I'm not entirely comfortable even with that much running; coupled with hard, consistent work with the weights, you could wind up overtrained pretty quickly.

Thus, beyond 4 hours' weekly running, I suggest you tackle the rest by simply by lowering calories slightly. To that end, you might try the "carb cut-off" trick some of my associates employ; i.e., eat normally during the day, but after 6 PM, curtail your carbohydrate consumption. "Trace" carbs, like those in low-calorie vegetables, are fine, and it's no huge deal if you eat part of a baked potato or have a few fries with supper. However, a big bowl of pasta or ice cream a few hours before bed is obviously out. Much in the way of beer wouldn't be advisable. And so on.

A bit of a disclaimer and explanation: the effects of such a cut-off aren't magical. Obviously, there's nothing in your body that understands that, should you stop eating carbs at an arbitrary point in the day, it's Get Ripped Time. There is research that indicates excessive carbohydrates can hinder fat loss, but more than anything, the cut-off is in the same vein as advising people to eat lower-fat diets. (Susan Powter's eardrum-blasting claims to the contrary, consuming fat itself, while not appetizing nor particularly healthy, doesn't "make you fat." That's a classic case of a False Cause fallacy taken to ridiculous extremes: so long as one doesn't eat more fat than their body needs calories, they won't get fatter. However, there's a bit of truth to the gimmick because fats are very calorically dense, and by substantially curbing fat intake, a dieter eliminates a source of excess calories.)

That's not a perfect comparison: a carb cut-off isn't quite that gimmicky since, as I said, it's based in some scientific findings. But the main reason I like it is because it provides an easy rule of thumb to follow. It helps the dieter avoid the tedium of "calorie counting," the tedium of which is enough to drive some off their diets altogether. It's something with which most people can easily live, and that's a requirement for short and long-term success.

But let's touch on something a bit more interesting: results. You might eliminate 200-300 kcal daily using a cut-off--could be more or less depending on how strict you are with it and, naturally, how reasonably you eat during the day.

That's not much of a reduction, but it would add up quickly, and you'd lose a pound of fat at a rate of every two weeks. And in tandem with regular running, you could expect to lose closer to a pound/wk. almost painlessly.

Since you're 170, you've really not much to lose before your chin and waist are pretty tight--15 lbs., 20 at most. 15-20 weeks of some running and closely watching those carbs at night...shoot. You could do that easier than fallin' off a log!

Tell Borat I said jagshemesh, and that he overrates his sister: she's good and all, but third best in Kazakhstan? Psh...he's exaggerating

[Howedar]

Being a runner instead of a lifter, I of course would go heavier on the running and sorta toss the diet to the wind. Sean's method is probably healthier, but the cross-country diet is fun.

[Queeb Salaron]

For Ali G:

For a long time I went through the whole go to the gym, don't see results, stop going to the gym cycle. A method a friend of mine recommended (which I've dubbed the "Flipbook Method for Morale") is to take a picture of myself in the bathroom mirror after going to the gym in the morning.

It may sound creepy. But this is what it does: You can go back to the first picture you've taken of yourself, and compare the most recent picture to it. This way you can see the progress you've made, and recognize that all your work is paying off.

In the mean time, take Sean's advice. It's very sound.

I would also add that there has been research done that indicates that adding non-fat milk to a diet helps a person lose weight a little faster with diet and exercise than without it. Apparently there's a nutrient in milk that helps metabolize fat... Maybe Sean has some more specifics on that.

[Broomstick]

To make a long story short, I've had lots of problems concerning my weight. No not the obvious problem. I am not overweight, that would be far too easy. I am underweight, apparently by a lot.

Yeah, dude, you're underweight.

I am really concerned about your thirst, fatigue, and thinness -- do, please, get a second opinion on the diabetes question. Also, look at your diet - if you are a heavy salt consumer it can also trigger thirst problems (but that would have to be a lot of salt!)

Regardless of the diabetes results - get a thorough physical exam to rule out other problems.

Assuming you check out as "healthy but underweight" what you want to do is put on muscle and improve your stamina. That calls for a mix of cardio and weight training. It doesn't matter where you start - the important thing is that you improve over time. It might be worth your money to speak to a personal trainer, who can start you out properly and safely on a training program. Work the program for awhile, then go back to the trainer - you don't need a trainer every time you work out (and most of us can't afford that). Alternatively, you can start with something like Weight Training for Dummies. The key here is to find an activity you enjoy doing, or can force yourself to do over the long haul.

You will not see overnight results - but after a month or two you should see some positive effects.

You don't necessarially need "gainer protein" - a healthy diet with high-protein foods should do the trick unless you want to get into bodybuilding. Eating protein supplements without exercising will just lead to those protein calories being converted to fat. You don't want to gain just weight for the sake of weight - you want to put on healthy bone and muscle. Yes, you're still young enough to strengthen your bones - and you should be concerned about that, because being underweight puts you at risk of osteoporosis, even if you are male. You've got about 10 years left to work on that.

[Ubiquitous]

Wow, thanks for the long responses! This week I've actually started going to a new gym which has better facilities than the last one I went to. I have started doing bench press and also abdominal crunchers. I hope these two will help me tone up a bit more. Last time I went though my mates were commenting on how big my arms looked - hopefully I can get my target areas like them as well.

I think a better diet is a great idea. I eat too much junk. For example as I sit here now typing this I have a 150g family size bag of crisps ready to be opened. If I can cut the rubbish out of my diet I think Sean's plan could well work.

I'll keep you informed [if things go well. ].

[Butterbean569]

I like to think that Diet is 75% of a muscle gaining/weigh-loss program. My diet is pretty simple, and has worked pretty well over the last 3 months or so.

*Drink Water...no soda!!!

*High Protein foods (chicken's my fav)

*4 or 5 small meals per day

*Avoid random grazing, and eating while doing something else. You might plan on only having a couple handfuls of potato chips while watching Star Wars, but if you are eating straight out the bag you might find that you have eaten the whole bag before the boys even board the falcon to Alderaan

*Start slow. If you drastically cut your diet in one day, you'll find yourself eating 3 Big Macs in one sitting within a week. Trust me...been there, done that lol


That's basically my diet...I just try to keep it simple. I'm sure there are more effective ones out there, but this one is pretty easy to stick to (which is the most important part of any diet)


As for the OP, I dunno if I can help you very much. I haven't had to worry about gaining weight for a couple of years. Ever since I graduated high school and stopped playing football, being big has lost its luster Now it's all about looking good for the ladies

[Ubiquitous]

I know this may sound stupid to some, but I need to know if bread is a poor thing to eat for my diet. Recently I have been eating a lot of bread because it fills me up quite well, but I am worried that I am eating rubbish. Should I focus on a different food instead?

Also, what type of main meals would people suggest for me to lose weight? Please remember I am a student so steaks and the like are off the agenda.

[Queeb Salaron]

I know this may sound stupid to some, but I need to know if bread is a poor thing to eat for my diet. Recently I have been eating a lot of bread because it fills me up quite well, but I am worried that I am eating rubbish. Should I focus on a different food instead?

Also, what type of main meals would people suggest for me to lose weight? Please remember I am a student so steaks and the like are off the agenda.

Bread isn't bad so long as you're using the energy provided by the carbohydrates. High-carb, low-fat diets don't really work unless you couple it with a comparable workout regimen. I'd say cut down on the bread, and try this:

I've found that places like D'Angelos make a delicious chicken stir-fry wrap. It cuts down on the bread, and instead swaps for a good portion of chicken and veggies. On the Northeastern campus, The Wrap specializes in such concoctions at a reasonable price.

Be careful as to the contents of the wrap, though. Chicken Caesar wraps my look healthy, but caesar dressing is packed with calories. Instead, try turkey wraps (no mayonaise) with lettuce and tomato, steak and cheese wraps, etc.

Wherever you can swap protein for bread, do it, and keep the same workout regimen. That should help.

[Broomstick]

I know this may sound stupid to some, but I need to know if bread is a poor thing to eat for my diet. Recently I have been eating a lot of bread because it fills me up quite well, but I am worried that I am eating rubbish. Should I focus on a different food instead?

It also depends on the KIND of bread you eat. If you eat a bread that is TRULY whole grain that's healthy stuff. White bread is to a healthy diet what the National Enquirer is to, say, Homer's Odessy or the works of Shakespeare. It's fluff. At best.

But you shouldn't overdo even whole grain breads (and if you buy it, you'll find it also costs more than white bread.) Emphasize fruits and vegetables no matter what sort of diet goals and workout routine you have. It's awful darn hard to go wrong with eating lots of fruits and vegetables. Espeically if you eat a wide variety of them.

[Enigma]

What is the best way to strengthen the thighs? I mean besides walking and running (Not interested in doing that at the moment because o the cold weather. -40 no thank you).

Would using a bike, stationary or not help and what else?

Personally I am not interested in just losing weight instead I prefer to turn the fat into muscle. Even if I were to lose weight I wouldn't look "skinny".

[Howedar]

Your quads or your hamstrings? Biking will definately build up your quads, but doesn't do a lot for the hammies in my experience.

[Butterbean569]

I love my Squats and Leg Press, gives me that big ass to throw around when I need to cut in the line for beer. It'll get your thighs, hammys, and groin muscles too.

[Enigma]

Your quads or your hamstrings? Biking will definately build up your quads, but doesn't do a lot for the hammies in my experience.

Uh what ever is between my knees and hips. I want to strengthen everything in my thighs, my shins are fine but I'd like to turn whatever fat I have in my thighs and turn it into muscle.