[Public Journal] Cyanide

What equipment do you have access to? A chinup bar, dumbbells, barbells? Or just bodyweight stuff?

Also, what do you currently eat and drink in a day?

Doing some lower body exercises may also help with common runners issues, like IT band problems, shin splints, plantar fasciitis and so on. So don't be afraid to throw in some air squats, lunges, step ups and stuff like that.

If you want to build up a decent level of upper body strength, you might want to find a place where you can at the very least do chinups and dips. A local playground maybe?

I just wanted to get a general sense of what your food and drink intake is like. It's okay if it varies day to day, just post everything you ate and drank over the last 2 days for instance. Eating more meat is generally a better idea than having protein bars.

Yeah, with no equipment, air squats, lunges, step ups and single leg deadlifts are all good. If you type any of those names into youtube you should get some videos demonstrating correct form.

Your high activity levels probably kept your weight down, so your weight might increase a bit now that you're not running. The biggest thing to help you gain weight would probably be eating a consistent large and nutritious breakfast, something like 4-6 eggs, some fruit and maybe some bread, or perhaps some dinner leftovers (meat and veggies), along with some pasta, rice or something like that. So some good quality animal protein (meat/eggs/dairy), some starchy carbs (rice/pasta/oats/potatoes/bread/cereal) and maybe some fat (nuts, avocado, olive oil etc).

If you do have a chance to use the school weight room that would help a huge amount too. Try to go at an off peak time like 1st thing in the morning if possible when it's quiet if you want to avoid the crowds. Working out with a friend is also great motivation.

If there's a commercial gym or YMCA nearby I'd recommend looking at those too. There'll be slightly less testosterone and dick-measuring there than at a high school gym.

Also, maybe try keeping track of what you eat for a day with a calorie counter like mydailyplate.com. I used to be about your size and I also thought I was eating a ton, but when I actually added up the calories it was barely enough to even maintain my weight.

edit--haha great minds think alike ^

tbh, even for bw exercise, you're wasting time with 4 sets of sit ups. youre trying to get big, yeah? there's no use to do a lot of sit ups (especially since sit ups actually do *bleep* all).

you're probably not going to see abs at first when you're gaining weight, but it's no big deal. you want to gain strength/ grow muscle first then you can cut once you think you're too big (which at this rate, will take you a while, so i suggest not to give a crap about your abs quite yet).

but of course, all of this is assuming you're going to sign up for a gym. it'll be slightly harder to build mass by dieting only, since lifting weight is somewhat essential and only relying on bodyweight workouts wouldn't get you a lot of muscle/ strength.

if you still insist on doing bodyweight exercise, id suggest you to read either never gymless or convict conditioning (i think most people think the first one is better). but either way, it will give you a better workout than your daily routines (which isn't how you're supposed to do it, anyway. you're just going to overtrain yourself. do it like 3-4 times a week with a rest day instead of doing daily exercise)

yes, but 4 sets of 50 reps/ day is still too much regardless. you might want to do plank instead for strong core

http://well.blogs.nytimes.com/2011/08/17/are-crunches-worth-the-effort/

and you're a senior, it's only a couple of months 'till you're in college. sure, you can just wait for a year and start doing it in college, or you can just start right now and see significant result by the time you're in college.

and i thought you're not gonna run anymore? that's my impression from your first post, unless you're going to stop for winter season then go track and field in spring. and i know your main goal is upper body strength, but with your current work out, you're not going to get that much of strength by doing push ups. you might want to buy a pull up bar or something so you can do pull ups.

again, if you insist of doing just bw exercises, you can read never gymless/ convict conditioning

Haven't done anything athletic in forever; however, I just ordered the Iron Gym so I can do pull ups and all that jazz. Should be here within the week. Probably will start updating this more often.