Tips for beginners Skinny-fat

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    Tips for beginners Skinny-fat

    Hello,

    I am 6 feet (185cm) and I weigh 139 lbs (62.8Kg) I am 24 years old and I am on the fifth day of Ironborn.It's hard for me to get to the end and I end up shaking my trembling caboo. Can I cut the sets in half or do half the exercises each day?

    My goal is to gain muscle mass little by little but I don't want to injure myself, I'm not in a hurry, so I prefer to go little by little.

    Thank you all very much, this website has changed my life

    <3

    #2
    If you're 6ft and only 62kg you would benefit from eating more (protein specifically) to build muscle and I think it would be OK for you to do half the exercises but the plans are that way for a reason... maybe use less weight?

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      #3
      Glad to hear you're not in a hurry and are looking to avoid injury. I would follow the program as written and use less weight. The Ironborn notes recommend that you "pick a pair of dumbbell[s] you can just do 20 alternating bicep curls with (20 in total, 10 each arm)." If you haven't already done that, it might be a good place to start. You might also try using different weights for different exercises or even going lighter for the last sets if you need to.

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        #4
        If you use the old BMI you're a smidge underweight and with the New BMI (which I recommend since you're a bit tall) you're actually drastically underweight.

        Your okay healthy weight starts at 66.5 kg and your actually healthy weight starts at 72 kg. That means that it's very likely your current muscle mass does not reflect the amount of muscles your body wants to have for your current amount of training.

        You cannot make yourself heavier through strength training, muscles can only fill out the weight you already have. It is impossible not to look skinny at a BMI of 17.5.

        This also means your muscles are probably a little undernourished and just a few days of eating more (especially protein) could already give you the strength and endurance boost you need to complete the Ironborn sets.

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          #5
          Milk, eggs, cheese, meat or beans, nuts, lentils <--- whatever you eat of these at the moment, double it.

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            #6
            I gained 24lbs in 4 months just by adding 5 cups of 3.25% milk a day, one with each meal and between meals. The milk also boost my strength a lot, each workout I would add 5lbs to what I was lifting, doing compound lifts. My bench press when from 85lbs to 160 and 20 rep squats 110lbs to 230.

            Looking at the first page, looks good but start with a weight that you can do the whole workout. You'll need different weights for each exercise, obviously you don't use the same weight for side laterals as floor chest press. You will find as you train consistently you'll naturally get hungrier and eat more but adding milk to that will work amazing. Don't bother with supplements, whey powder never did anything for me.

            https://darebee.com/programs/ironborn-program.html

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