Ok, there was a time in my life that was really stinky, and I became depressed and suicidal. I didn't eat for months and as a result lost all muscle mass, and everything I used to have. Now bouncing back I have a fresh perspective on life, discovered this way of eating which suits me well. But one issue that bugs me and am unsure how to go about this. I want to regain lost muscle, but my muscle mass is so low I can't do any pushups at all. So regular exercise programs I cannot follow yet. How to I regain the strength I used to have or should I forget it as some sources say it is impossible to regain muscle after starving for so long. I do Cardio as it is the only thing I physically can do 3 times a day for 25 minutes.
I have begin to eat Paleo, I average 120g of Protein 100g of carbs, and the rest fat on a 2150 calorie diet, I am male 18 5 11 with no muscles at all.
Please don't just post ranting on how dumb I was, I know that already, and have heard it numerous times, you can express that, as long as you provide some useful advice along with it. Thanks.
I don't think you were dumb, I think you were very ill. Be proud that you've come back from such a dark place and found something that works for you. Congratulations for caring about your health and wanting to regain some strength and muscle. In my humble opinion, I think you should start weightlifting. It doesn't matter that you can't do proper push-ups any more. Start slowly and with as light weights as you need to. If you can't do proper push-ups, do push-ups on your knees. If you can't do those, do push-ups against the wall. It seems that you're eating sufficiently again, so focus on building your strength up. Use compound movements, especially the squat, deadlift, bench press, shoulder press and chin-ups. Use assisted chin-up machines if you need to and use your body weight or the lightest dumbbells you can find for the other movements if you need to. Be consistent and make sure that you are pushing yourself every time, regardless of if you are using the same weight as last week. If it still challenges you, then that's your weight. It will take time, but hopefully soon you will start to see some progression. I highly recommend Mark Rippetoe's 'Starting Strength' for detailed instructions on technique and programming that will help you build overall strength. Good luck!
There is no reason why you shouldn"t be able to regain your muscle, people have done even more extreme transitions. I recommend you keep eating well and quite a lot. I dont think you need to count calories just eat whenever you want. Start walking a bit, do some sprints. Do some weightlifting or body-weight exercises like body rows if u cant do pull ups and body squats. Any good luck.
Mirroring what Mick Jagger said in a comment above. Cut out the cardio. You are trying to put on lean mass. If you need to move around, just go for a walk. As your fitness improves, add sprints a couple of times a week for conditioning.
Focus on full body movements at BW then graduate to a strength program (Starting Strength is excellent). There are several BW programs available on the internet that focus on full body movements (squats, burpees, and so on).
Eating enough is essential to lean mass gains. 2150 calories is not enough for an 18 year old 5'11" male. You should probably be over 3000 calories and that is on the low end for lean mass gains.
Good luck with your new commitment to fitness. Remember that it is a life long pursuit. Just make slow and steady gains.
Hey. I used to be pretty anorexic (58lbs when I was 14, 65lbs when I was 15). I recovered fully when I was 16, but was still under muscled. I continued exercising while losing weight, but did get to the point where I could not perform more than a couple push ups. Fast forward 7 years and I'm about 145lbs and can do 100 pushups in 1 set and crank out 30 strict shoulder grip pull ups (not chin ups). I got strong because one of the RNs at the treatment facility I went to was an avid lifter, and he took me under his wing and showed me the ropes. I started doing 2 body parts a day (a traditional body building split, 4x per week) and working up in volume. My first workout was all assisted by him. I had to build myself from the ground up, and it took A LOT of effort and dedication. The facility I had also had a rock climbing wall (and a ropes course, and a swimming swimming pool, and a lake, and a boats and water skis!) and he and the staff made sure that I got in some activity daily outside of my lifting program (4x per week). However, this only started once I reached a safer weight and had stable vital signs, and was >90% compliant with my meal plan (which was almost totally paleo too (although not grass fed while in treatment, but did include rice). I also was not allowed to do any cardio (play soccer, swim laps, go running, etc until the final week or so that I was there! So, at first, you might just have to suck it up and gain weight without doing any exercise besides walking. Once you are healthier, then you can start lifting weights, walking, swimming, playing, etc. Don't overdo it though. Make sure it is low volume but high intensity effort (and when you're emaciated, everything is high intensity effort).
Start eating more calories. Food is medicine. The paleo community went way off base demonizing food, and it is unfortunate. It is healthy- carbs, fats, proteins- all are good for you. Eat up, and you'll know by your energy levels once you're ready and up for a good weight lifting program and some more activity.
I would also highly suggest getting progressional help. If I was not taken to a hospital against my will, there is no question that I would not be here to write this to you. It's an addiction as powerful as any other, if not more so. I do not know of anyone that was actually anorexic that beat it on their own. A good support group is imperative, IMHO.
Best of luck. If you have any questions, don't hesitate to ask. It's definitely possible, just takes time, consistency, knowledge, patience, and determination.
Looking at your diet, I'd also boost your carbs up to at least 150 grams if you're starting to lift.
Why not 'chronic cardio'? 6 Answers