Working out, Dr Ex in charge Options

[+Ed+]

Ok, guys, not to flood Ray's topic, let's discuss workouts right here and maybe Ex will be able to give us all some advice.

I need some badly. Used to be a professional vollyball player, but after aninjury and fucked up doctors had to give up

used to be playing football each week, but now I hardly have any time to do that.

I need to shape myself a bit up. With my 198 height I weigh only 80 kgs. And feel vry well.

Is there any possibility of a workout for me?

[Existentialist]

Ok, guys, not to flood Ray's topic, let's discuss workouts right here and maybe Ex will be able to give us all some advice.

I need some badly. Used to be a professional vollyball player, but after aninjury and fucked up doctors had to give up

used to be playing football each week, but now I hardly have any time to do that.

I need to shape myself a bit up. With my 198 height I weigh only 80 kgs. And feel vry well.

Is there any possibility of a workout for me?

Well, I'm not sure what kind of exercise you can do with your injuries and I'm not really sure what your goals are. I don't mean to offend you, but in your pictures from the TGF shirt thread you have the body habitus of someone with Marfan's Disease. It is unlikely that you have it, but especially given the propensity for a sudden ruptured aortic aneurysm, you want to get that checked out before you embark on any vigorous exercise.

I suspect you want to gain muscle since you don't really have extra weight to lose. Get in the gym and start doing the work. For upper body, do bench press, shoulder press, curls, rows, lat pull downs and shrugs. For lower body, do squats, leg press, calf raises and lunges with weights. Workout each half of the body twice a week with at least 2 days off in between working out the same body parts and with at least 2 days per week completely off. You will do this all for not if you don't eat to build muscle. You must eat a high protein diet, you must eat a decent amount of carbs an hour or two before you lift, and you must eat a sufficient number of calories each day. For someone your height which I'm guessing is around 6'6", you will probably need to eat 3,000 calories a day to even begin thinking about building muscle.

There's really not much more to it than that. You will have to get in the gym and figure out what works for you and you'll have to figure out what diet works best. Everyone is different and trial and error is necessary, but for the most part following the above routine will be a great place to start. Good luck!