Question from a full time gamer.

I play games like PoE, Tera, Wow, Lineage 2, Sc2, Dota2, LoL and more all day everyday and it has occurred to me that I am really out of shape. (skinny as hell, no muscle)

My question is, could someone explain a good workout plan for a 18 year old male that is skin and bones? I feel so out of shape and groggy sometimes, I wish I knew how to formulate my own workout plan but I have never been told how.

Thx, sorry if this is a dumb thing to ask but I figure someones gotta know.

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ragecity wrote:

My question is, could someone explain a good workout plan for a 18 year old male that is skin and bones? I feel so out of shape and groggy sometimes, I wish I knew how to formulate my own workout plan but I have never been told how.

Look for natural breaks in games such as zoning, finishing a quest, etc. to stand up at the very least.

Once you've stood up, try simple calisthenics such as stretching, situps, jumping jacks, pushups. Aim for 5 minutes at most, just get your blood flowing. Standing up at the computer is also an interesting option.

Watching your diet is also very important. You can be skinny and unhealthy, especially if you're consistently not eating enough. Since you said you feel groggy, this is likely a lack of energy available. I'm not saying go out and buy a stack of hamburgers, but making sure you get a good breakfast can do wonders for your energy throughout the day.

Thank you for the reply, I have a stomach problem that makes it so I cannot really eat much meat or many milk products.. umm right now for food I've been eating, Tuna sammiches, (for the fish) Tristcuit crackers.. (healthy snack to replace chips) and ramen noodles.. lol now I know people always say ramen has too much salt but they are the noodles I know to make that don't require cheese to taste good.. and they do have carbs.. I need some carbs? I think. idk.

Anyways that's like all I eat.. oh and salad... looots of salad.

Yep so, Tuna, bread, crackers, salad, ramen and water/sometimes iced tea are the only things I really consume.. dunno if this is bad or good or what..

Living on your own is real tough lol.

Ah man, people always want a job online (which I have) but I can say from 100% exp it kinda sucks cuz you stop leaving your house and end up feeling crappy like me.

Any other help is welcome.. please keep responding..

Gamer worksouts/diets are not talked about enough.. man when you play 4-9 hours a day this stuff should seriously come up at some point...

get a workout regiment and eat right.

Plenty of protein, if chicken and other meats don't work for you might i suggest the power of good old Peanut butter! unless you have an allergy it's a great source of protein and has many uses.

Other nuts (and I suppose legumes) are great for this. Many also have a "spreadable" form for sandwiches etc.

best of luck

To be fair, (red) meat isn't the best thing to have every day (contrary to the 'Murican standard). If you see those foods as a bonus or flavoring on top of the meal, you're very likely to already have a pretty good diet. I feel pretty weird giving actual diet advice though because it varies heavily between each person.

Bread, crackers, salad, ramen are not very weighty foods. Carbs run through you very quickly, and the salad isn't going to have much in it if it's not loaded with other things. If you want a cheap (remembering back to my college days) way to add some calories to a meal, peanut butter is a good option, as is tossing a scrambled egg on top of pretty much anything (especially ramen). Tuna is pretty good as well.

Rice is a cheap and good food to consume, and a rice cooker is not hard to come by. Starting with that and adding various things (cooked vegetables, maybe a curry spice, mushrooms) is an easy way to concoct strong dinners, though that requires a minimum of a small skillet and a way to cook on it, which may seem daunting.

I can do rice, they have these minute rice packs in the store I could toss in the microwave.. and also I forgot about eggs.. lmao I feel so dumb for not thinking of eggs!

Peanut butter is a staple in my house actually but I never thought of including it in the list cuz it is a spread LOL.


Yeah I have peanut butter tuna sammiches, SOUNDS SO MESSED UP I KNOW, but it is good.

IMO, the best kind of exercise regime for gamers/nerds is to simply go out and take a walk every so often. It's not strenuous enough to require much willpower to do, can be quite enjoyable, and is actually a surprisingly good workout.

Will take walks when snow melts lol.

I think I might just do lame situps and pushups till then.

Pushups and pullups are best beginner exercises for upper body muscle mass if you are just starting. Do few pushups every time you portal to town.

If you cannot do pullups: http://www.youtube.com/watch?v=-GDrlYxrEQo

Rest for a few days until your muscles almost don't hurt. No rest = no muscle gain.

Eat protein (meat, beans, protein shakes, eggs, nuts, dairy, etc). Get real pasta instead of ramen if you are too lazy to cook - ramen noodles every day can give you a stomach ulcer.

Do some jogging every day if you want more energy.

Stick with this for 1-2 month then you can get look into exercise plans - otherwise you will fail before you see results.

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ragecity wrote:

I play games like PoE, Tera, Wow, Lineage 2, Sc2, Dota2, LoL and more all day everyday and it has occurred to me that I am really out of shape. (skinny as hell, no muscle)

My question is, could someone explain a good workout plan for a 18 year old male that is skin and bones? I feel so out of shape and groggy sometimes, I wish I knew how to formulate my own workout plan but I have never been told how.

Thx, sorry if this is a dumb thing to ask but I figure someones gotta know.

The best thing I ever did was start P90X. Buy it or torrent it, try to buy a set of weights rather than bands, they're just easier for the workouts. You don't have to buy their brand supplement products, when it comes down to it you just need lots of protein (buy protein powder from Walmart or wherever). Start doing your hour workout every morning. Working out with a video guide and no one watching you is so much easier.

The first week is a bit tough, but after every workout you'll feel great. Even after the first month there will be parts you struggle with, but like the host(Tony Horton) keeps telling you, "Do your best and forget the rest." Go onto youtube and search p90x transformation videos, if you follow the nutritional guide too, those results are seriously real. Since you're already skinny, you can skip the whole cutting out carbs part.

Do it, you won't regret it! :)