gymcels help me out

[oooooooooo8484848]

hello, i need some knowledgeable gymcels to help me out. i currently do boxing 5x a week and a 1h session of weight lifting right after but i sometimes feel lost during my exercises and feel like i am making no noticeable progress. im someone with a very high metabolism and currently like 18bmi and im not sure how to gain lean weight. how could i get to my daily caloric intake in a healthy way where i gain more muscle than fat? i dont really wanna quit boxing as its what i mainly wanna pursue but having a better physique is also there and unfortunately boxing doesnt do that for you much

 

[iamnotgrayipromise]

holy fatigue with boxing and gym at the same time but calculate your daily TDEE and eat accordingly, stop coping with high metabolism like i did and just eat and count properly

 

[oooooooooo8484848]

holy fatigue with boxing and gym at the same time but calculate your daily TDEE and eat accordingly, stop coping with high metabolism like i did and just eat and count properly

my daily tdee is like 2.7k calories +- i simply dont really know how to achieve those calories ive thought about making those shakes i see consistently which have like oatmeal, peanut butter, banana, protein powder etc but im not sure if those are a good approach to gaining lean weight. also yeah boxing and working out is very fatiguing but i honestly wanna get gains as fast as possible and i feel like cutting weight lifting sessions to like 3x a week would be counterproductive

 

[iamnotgrayipromise]

my daily tdee is like 2.7k calories +- i simply dont really know how to achieve those calories ive thought about making those shakes i see consistently which have like oatmeal, peanut butter, banana, protein powder etc but im not sure if those are a good approach to gaining lean weight. also yeah boxing and working out is very fatiguing but i honestly wanna get gains as fast as possible and i feel like cutting weight lifting sessions to like 3x a week would be counterproductive

yea bro if you want fast gains you are gonna need to hop on but in general i ate those shakes and they arent too bad, depends on what you put in it, if you are eating decent quality food, not much fat and good protein you arent gonna gain much fat, you are already training, eat like +500-600 calories and see how much you gain and act accordingly. working out 3x a week is enough

 

[oooooooooo8484848]

yea bro if you want fast gains you are gonna need to hop on but in general i ate those shakes and they arent too bad, depends on what you put in it, if you are eating decent quality food, not much fat and good protein you arent gonna gain much fat, you are already training, eat like +500-600 calories and see how much you gain and act accordingly. working out 3x a week is enough

realistically how much would it take to get an actually aesthetic physique? i think i have decent genetics (my dad was jacked at 19)
i will try to get to my daily needed calories but 3k ish calories seems very hard to achieve ngl

 

[iamnotgrayipromise]

realistically how much would it take to get an actually aesthetic physique? i think i have decent genetics (my dad was jacked at 19)
i will try to get to my daily needed calories but 3k ish calories seems very hard to achieve ngl

i was eating 3.6k calories a day while balancing school, a social life and finals preparation, its not gonna be too hard. the amount needed to gain depends on your genetics of course and your starting point, just stop worrying about that and take the first step to actually starting to achieve an aesthetic physique, you will know once you gain

 

[TrueVolcel]

hello, i need some knowledgeable gymcels to help me out. i currently do boxing 5x a week and a 1h session of weight lifting right after but i sometimes feel lost during my exercises and feel like i am making no noticeable progress. im someone with a very high metabolism and currently like 18bmi and im not sure how to gain lean weight. how could i get to my daily caloric intake in a healthy way where i gain more muscle than fat? i dont really wanna quit boxing as its what i mainly wanna pursue but having a better physique is also there and unfortunately boxing doesnt do that for you much

I would highly recommend lifting weights at least two to three times per week and ideally doing those sessions before boxing or on separate days so you’re not completely exhausted. If you’re limited to two sessions then a full body routine is the best option. To gain weight you will need to consistently be in a calorie surplus, so focus on adding more calorie dense foods and even consider drinking calories if eating more is difficult. At your current bodyweight I wouldn’t worry too much about gaining some fat in the beginning since getting out of an underweight range should be the priority and will make building muscle much easier over time

 

[oooooooooo8484848]

I would highly recommend lifting weights at least two to three times per week and ideally doing those sessions before boxing or on separate days so you’re not completely exhausted. If you’re limited to two sessions then a full body routine is the best option. To gain weight you will need to consistently be in a calorie surplus, so focus on adding more calorie dense foods and even consider drinking calories if eating more is difficult. At your current bodyweight I wouldn’t worry too much about gaining some fat in the beginning since getting out of an underweight range should be the priority and will make building muscle much easier over time

rn im doing 5 times a week, just like boxing, but i could cut it down to 3 although one of those days would have to include boxing. drinking calories is definitely in my todo list, ive bought outmeal peanut butter etc to make caloric & proteic shakes. how do you reckon i should go on about increasing the weights i lift? i have very little actual strength which is a bit odd because my punching strength is pretty good considering how skinny i am. what are the ideal sets to go on about? rn im doing 2x13 and 3rd set until failure for every exercise

 

[OHFR]

hello, i need some knowledgeable gymcels to help me out. i currently do boxing 5x a week and a 1h session of weight lifting right after but i sometimes feel lost during my exercises and feel like i am making no noticeable progress. im someone with a very high metabolism and currently like 18bmi and im not sure how to gain lean weight. how could i get to my daily caloric intake in a healthy way where i gain more muscle than fat? i dont really wanna quit boxing as its what i mainly wanna pursue but having a better physique is also there and unfortunately boxing doesnt do that for you mu

hello, i need some knowledgeable gymcels to help me out. i currently do boxing 5x a week and a 1h session of weight lifting right after but i sometimes feel lost during my exercises and feel like i am making no noticeable progress. im someone with a very high metabolism and currently like 18bmi and im not sure how to gain lean weight. how could i get to my daily caloric intake in a healthy way where i gain more muscle than fat? i dont really wanna quit boxing as its what i mainly wanna pursue but having a better physique is also there and unfortunately boxing doesnt do that for you much

your 2 biggest problems is your not eating enough, and I guarantee your training is shit. 1 set to failure or 1-RIR per muscle action ( example, 1 set shoulder flexion for upper chest, 1 set shoulder adduction for the mid chest and now the chest is done ) , with atleast 2x frequency/werk with sufficient recovery protocols ( aka sleep and rest days, ect )

 

[TrueVolcel]

rn im doing 5 times a week, just like boxing, but i could cut it down to 3 although one of those days would have to include boxing. drinking calories is definitely in my todo list, ive bought outmeal peanut butter etc to make caloric & proteic shakes. how do you reckon i should go on about increasing the weights i lift? i have very little actual strength which is a bit odd because my punching strength is pretty good considering how skinny i am. what are the ideal sets to go on about? rn im doing 2x13 and 3rd set until failure for every exercise

You have way too much fatigue right now, especially if you’re lifting after boxing, so doing high rep sets like 13 reps is just going to make things worse and leave you with very few effective reps. For muscle growth the most important reps are the last few before failure (about 5), so it makes more sense to stay in a lower rep range around 5 to 8 where you can actually train with enough intensity. You should aim to go close to failure on every set, leaving maybe one or two reps in reserve but not more than that. Your strength (and muscle mass) will likely increase quite quickly in the beginning as long as you stay consistent and eat enough. Doing 3 sets per exercise might be overkill but it depends on your split

 

[oooooooooo8484848]

You have way too much fatigue right now, especially if you’re lifting after boxing, so doing high rep sets like 13 reps is just going to make things worse and leave you with very few effective reps. For muscle growth the most important reps are the last few before failure (about 5), so it makes more sense to stay in a lower rep range around 5 to 8 where you can actually train with enough intensity. You should aim to go close to failure on every set, leaving maybe one or two reps in reserve but not more than that. Your strength (and muscle mass) will likely increase quite quickly in the beginning as long as you stay consistent and eat enough. Doing 3 sets per exercise might be overkill but it depends on your split

what im trying rn is a ppl split. i will decrease my rep amount. what do you recommend i change my sets to? 2 sets per exercise? also i am a smoker so i wonder how much that diminishes my gains