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The most popular Services mentioned in /r/FTMFitness:
DAREBEE
Cronometer
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I can't help much with workout routine, but in terms of eating, up your protein intake a lot. Eat protein rich foods, like chicken breast, fish, eggs, greek yogurt, protein supplements, all that stuff and more. more protein consumption has been shown to decrease overall hunger and helps build muscle. try to avoid the fast food as much as possible, that stuff is so high in calories and fat and will lead to weight gain.
a way to help you determine how many calories a day you should be eating to avoid gaining weight is to calculate your rmr (resting metabolic rate). which can be done on a website like this
rmr is the amount of calories your body burns at rest every day. your rmr + how many calories you burn through exercise is the maximum amount of calories you should be consuming per day. if you're aiming to loose weight, you should be consuming less than this amount. generally it's suggested to consume 500 calories less than rmr + calories burned. good luck!
This one! All the door frames in my house look just like yours; I had to try a few different models before finding something that worked.
https://www.amazon.com/dp/B08R5C923Q?ref=ppx_pop_mob_ap_share
Go with Diet Soda as soon as you can. Some diet sugars promote insulin response, so I make a big pot of green tea, then chill it in a to go container in the AM. There are variations of intermittent fasting (16:8, OMAD) and diets such as Keto, paleo, etc that really work well for some ppl. I do Keto and it keeps my BMI in check. I combine this with intermittant fasting on my days off and this works very well. If you go with Keto, Lazy keto is a great method to start witl if you want to skip most of the counting that goes into dieting. I would say invest in a kitchen scale and use https://cronometer.com/ which is free and offers more features for free than myfitnesspal. If this is a priority, then you will make the time to meal prep or weigh food(or count carbs if you go with keto). Good luck to you.
If you have no equipment start slow and simple, with stuff like push-ups. If you can't do a single push-up, there are some ways to work up to it (http://dailyburn.com/life/fitness/how-to-do-a-push-up-variations/ example). If you are really really really weak, you can start with wall push-ups (basically you stand in front of a wall, rest your weight on your arms and simulate push-ups).
I would wait to have a proper routine before buying equipment. Also if you really are as out of shape as you say, at first you'll have to work up to being able to use weights anyway :P
The first thing to do is estabilishing that routine. Make sure you stick to it regularly. Even if you really don't feel up to it make a point to push yourself to do it. Even if it means getting changed into workout clothes and only do 10 mins of exercise, you must get yourself to do that 10 mins. Plus at that point you might get motivated to do more. But if you just say "ugh no I'll just do it next time you'll end up saying that for weeks (I speak from experience...).
When you start getting into a proper routine and you feel that bodyweight isn't enough for you, you could start looking into some equipment. No need to get anything super fancy imho. There are beginners barbells and dumb-bells with variable weights that you can get for relatively cheap, and reasonably priced pull-up bars that you can install on your door-frame without needing screws or anything. That's all you need imho if you're just gonna focus on upper body.
There's a pretty cool site that I use for workouts called "darebee", you can select workouts for the upper body there (http://darebee.com/workouts/)
No specific brand, but I have personally found them to be the most flattering on my legs. I haaaaaaaate most men’s gym shorts because they’re too loose around the leg and tend to be too long on me (5’4 for reference). But bodybuilding shorts are perfection. Usually a 3” or 5” inseam and tapered to really enhance the quads. That mind sound really short, but I find that they still look really masculine.
This is the pair I have. But probably another brand would be equally as good.
https://www.amazon.com/dp/B078HW8BPY/ref=cm_sw_r_cp_apa_fabc_QoBeGb16GN6VV Here's just the first one I found on amazon, I don't remember the exact one I got. But they're just called body composition scales so you could definitely shop around and see what's the best bang for you buck!
Nike sports bra: https://www.amazon.com/gp/product/B0036DUOXG/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I know wearing a bra can feel more dysphoric than using a binder, but it's seriously the healthier/safer option. These are basic enough and give such compression that they are almost binder like, but not as dangerous.
I've been using these for work and gym https://www.amazon.ca/dp/B01ES471GO They're the best ones I've found thus far, though admittedly I haven't tried more than a couple kinds of sports bras lol I just like that they're cheap. I'm about a C (medium in these) and with a baggy shirt I can mostly disguise the boobage
https://www.amazon.com/gp/product/B07NWDB722/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
As a cheap option, I bought these a while ago and I find them pretty comfortable. Not too long, not too wide- I definitely have a more slender build, so a lot of what drew me to these was the fact that they came in an extra small, but given that they're targeted towards weight lifters and the model in the photos has pretty built thighs, I think they could potentially be a good option.
Hi there! I volunteered at an accessible gym and some clients used these grip gloves
I tried to find some in stock on amazon.ca but had no luck! They might have some on amazon in your country or on another site (maybe a rehab equipment one). Hope this helps!
I buy these and cut them at the waist so they are more like half binders. They are ALL mesh and very breathable, yet effective. It's kind of like a binder with just the binding layer and no additional liner. I personally prefer this.
Caveat: I have a very small chest, so I don't know how effective this would be for someone with a larger chest.
Esteem Apparel Original Men's Chest Compression Shirt to Hide Gynecomastia Moobs https://www.amazon.com/dp/B01D0TBR04/ref=cm_sw_r_apan_i_9G3YW2Q4306J1KN5J8BN
BulkSupplements.com Creatine Monohydrate Powder - Creatine Powder - Muscle Building Supplements - Creatine Supplements - Pre Workout Women - Micronized Creatine (500 Grams - 1.1 lbs) https://www.amazon.com/dp/B00E9M4XFI/ref=cm_sw_r_cp_api_i_H4WNK1R6SSBWEB85B9E7?psc=1 Great results so far.
Yeah I see the numbers but the plates look like lb plates not kg plates. The 20 looks like 20lbs at my gym rather than the 45lbs (20kg) (including a pic of what im used to seeing for context) and since I couldn't see a kg/lb on the side I assumed based off of how they looked they were lbs. Then I would recommend using the taller plates to work with when deadlifting, it'll put you in a more advantageous starting height.
Before you start with intermittent fasting or any other food-related thing, the first thing you need to do is track your food to see how many calories you're actually getting. The fact that you've gained weight despite trying to adjust your diet tells me that you are underestimating your calories.
Use an app like Cronometer (I just use the website) and track everything you eat for a week. Don't diet, just eat normally.
Then you should look at the list of all the food you're eating and consider what you can change that will be in accordance with your lifestyle. Once you've done that, then come back and ask for suggestions about food. It will typically come down to eating a lot of whole and minimally processed foods and preparing as much of your own food as possible.
Workout:
Jeff Nippard Fundamentals of Hypertrophy Lower/Upper4x/wk
Hockey 2-3x/wk - 1.5h per session drop-in/league
Swim 1-2x/wk - haven't swam laps since 15yo so aimed to do about 30-45min beginner programs which hit between 1100-1600 meters
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Diet:
Tried to hit 2300cal/d with ~150g prot/d which is about 2g/kg/day then a somewhat equal balance between fats and carbs percentage-wise
This was meant to be a lean bulk slightly over calculated base calorie count. I rarely hit my goals though and under-ate most days, though would try to get protein to goal. I did not gain appreciable weight 155.5 to 156.5lb.
I did a lot of meal prep with my instant pot and would cook 4lbs raw meat at a time which would parse out to 8-10 meals per week with either 4oz cooked chicken or 3.5oz cooked pork tenderloin and 4oz brown rice + red quinoa mix. I always ate a mint cliff builders bar in AM and pre-made salad from grocery store for dinner. I hit protein goal with boost of protein powder + oikos triple zero vanilla (tasted like white chocolate moose!) most nights.
if you want/can get one piece of equipment i'd highly recommend a doorway pull up bar (like x / x ? you don't need to anchor them into the wall or anything. pro tip put some masking tape on the doorframe where the front of the bar touches to keep your wall clean tho). game changer for working out at home imo
Saw in the comments that you were asking about protein sources, so here's a couple helpful articles:
One on affordable protein http://darebee.com/nutrition/top-affordable-protein-sources.html
One on vegetarian protein sources http://darebee.com/nutrition/top-vegetarian-protein-sources.html
Good luck!
I strongly agree with what the other guys have said, but my biggest recommendation for building muscle is to move over to free weights rather than the machines. For example, do squats and lunges with dumbbells or a barbell, instead of the leg press. There are a million different exercises you can do for your arms with free weights, too that will also challenge your core as your body works to balance itself with the extra force being applied. Have a look at something like this http://darebee.com/workouts/back-and-biceps-workout.html
With stuff like that and really following the advice the other guys have given you, you should start seeing results in good time. Let us know how you get on!
Using pictures of women since the way they build muscle is most relevant here but I recommend sprinting. If the YMCA is like mine and has an indoor track, take up a sprinting routine. Make sure you really use your arms and every part of your body every time you sprint.
You may be interested in getting a pair of dip bars [dip station, parallettes, whatever you call them.] I have a set from Lebert Fitness; quite solid.
I got my bars as an alternative to a freestanding pullup station. I like to climb on stuff, and these satisfy that somewhat without taking up too much room. There are loads of different exercises; not just dips.
To be clear, you don't need equipment. But if you are looking for a versatile piece equipment, dip bars might be a good place to start.
This is the Nike one and this is one that’s good for larger chests. That’s the one I wore working out and it got me as flat as a binder. I wore it for multiple half marathons and was able to pass in it with a just a T-shirt years before I came out. It’s way more comfortable than a binder to work out in since it’s meant to get sweaty and it breathes. It also has wide straps and a fullback to distribute the weight of your chest evenly and opens up like a jacket with front clasps so it feels less like a bra and more like a piece of sports gear. If you’re above a C cup that’s what I’d recommend, especially if you want to eliminate bouncing.
You can definitely find a cheaper one!! This is the one I have https://www.amazon.com/Mind-Reader-Pull-Up-Hardware-Supports/dp/B08J5GQ79T/ref=asc_df_B08J5GQ79T/?tag=hyprod-20&linkCode=df0&hvadid=475866878339&hvpos=&hvnetw=g&hvrand=11059308087895084351&hvpone=&hvptwo=&hvqmt=&...
I'm looking into getting a pull-up bar and was wondering if this one looked good if you have experience with it, I don't know what to look for lol.
https://smile.amazon.com/dp/B00J074W94/ref=cm_sw_r_cp_apa_glt_fabc_3X0M3Y2A77SS7X2JDWRR
That is the protein that I use. That brand has many different options whether you want plant-based or whey protein. The flavors are good, not chalky, not a lot of added sugar or non-essentials and has fruit/ vegetables. Two scoops equals 21 grams of protein then I usually add one tablespoon of (Naked) peanut butter powder which is roughly 9 g of protein.
The other protein that I use is the Naked brand. They make really good pea protein but you have to add three scoops to get the same amount of protein.
May I suggest the Perfect Pullup? https://www.amazon.com/Perfect-Basic-Pullup-Pull-Progression/dp/B008DNAKQK
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I'm sure you can do pullups without issue so the "progression" part might not be necessary, but it's versatile for a variety of workouts. For example, my trainer stresses the importance of doing both "push" and "pull" exercises, so I use a bench-press to "push" my triceps then use the perfect pullup for rows to "pull" my triceps. I also attach resistance bands to it, and the multiple angles allows for a versatile fullbody exercise.
MIRITY Women Racerback Sports Bras - High Impact Workout Gym Activewear Bra Color Black Size S https://www.amazon.com/dp/B076J5LMFL/ref=cm_sw_r_cp_apip_sWsx8ueY88pLc
I use these and remove the cups. I’m already smaller chested, but they did still allow me to pass when I wasn’t binding. Well until I spoke. They’re a cheap option that work well. I ordered a size down because I was removing the cups and they are tight but not uncomfortably so.
If this is arthritis, or tendon issues, I'd wear a knee sleeve on that knee. A knee sleeve allows full range of motion, but the compression helps. I have autoimmune arthritis in my knees, among other places. Unlike what previous commenters are saying, a simple knee sleeve won't hurt your strength. They definitively have not hurt my gym progress. They've allowed me to continue squatting and lunging. Sometimes when I forget them and lift without them it can touch off a flare that does real, actual damage in the longer run.
I use Mueller sleeves that I got at Walgreens. The Walgreens house brand sucks (not durable). And the few generics I've gotten off Amazon also suck, mainly because they're not tapered enough for someone with a muscular calf, even when sized appropriately for above-the-knee. These are the ones I use: https://www.amazon.com/4-Way-Suppo-Mueller-Sport-Support/dp/B007CM3826?
My other suggestion is to do rear lunges. Don't keep doing movements that hurt your joint--find supportive gear that works, or movements that work, or rehab your way into the movement. Don't white-knuckle serious pain unless you want that joint to be unusable evwntually.
The compression in the sleeves really helps me a lot. I have hip displasia and knock-knees in addition to degenerative arthritis, and the sleeves sorta keep the knee from sliding over itself in weird ways. The heat and compression they generate also help.
I don't wear them every time in the gym, but I'd say at least 60/40. When no I wake up on leg day I seriously think about how the knees are feeling and I err on the side of safety.
Maybe some weight lifting hooks to take your wrists out of the equation? Would lifts that put weight on your wrists but where you keep them straight work? Bench/deadlift/pullup/etc? Whatever solution you come up with, you're definitely going to want to up your protein intake - if you don't eat enough protein, you'll just be wasting time lifting.