Need some good advice (PE sufferer)
Brand new to this forum, but it seems like an excellent place to get some good advice. I'm 19 years old, and I suffer from PE (pectus excavatum) which I see has been covered a few times on the forum. Now my case isn't that extreme, but it is noticable, and it does make me self-concious. I'm 6'3" and pretty slim, with a very low body fat percentage. Due to this, I am naturally pretty toned, but certainly not bulky, weighing in at just under 11 stone - I could get away with an "athletic" look. My weight basically has not changed even slightly since I settled on it after I finished growing. I do not have a great deal of lean muscle on me, and I have never properly trained before. However, with the summer nearly upon us and me starting uni this september, I really, really would like to get into shape. I've started with a small amount of low impact jogging to get me "in the mood" and some simple excercises such as press-ups, pull-ups, squats etc, but no real weight training.
Onto my next problem. Due to my self-consciousness, I really don't want to join a gym until I have bulked up enough to feel like I'd fit in. Call this stupid and petty, but for me it's pretty difficult. I do not have any weights readily available for me at home, but obviously I am willing to buy anything I might need.
Diet wise, another difficulty. I'm a vegetarian (including not eating fish), which I again may not go down well, but I have not eaten meat since birth and by my age now can simply not bring my self to eat, and I don't particularly feel like starting now anyway. I have a good diet at home, generally with 2 meals starting with one after I get back from college at 4:30-5 and one later on at about 6:30-7. I have a good breakfast, generally porridge with a dash of maple syrup, some low-sugar cereal or some wholegrain/seeded toast with something like jam. I usually try to add in a piece of fruit where I can here as either a snack or to go with breakfast. However, my let down is usually my lunch at college. Generally there isn't particularly healthy square meals on offer, the best usually being some overcooked pasta with a watery tomatoe sause or a baked potatoe and beans, but often I surcome to the temptation of chocolate and crisps from the college shop, as the "meal" que is usually massive. I have starting having some whey protein shakes (made with water) shortly after excersice, but no other suppliments.
I think my body would react well to some training so now all that info is out the way, here is my bulk of questions!
1) What exercise can I do, preferably without gym equipment, to work mainly my chest and abs most effectively? When I tense my abs, the PE is MUCH less visible, and obviously bulking up my chest surely will help to cover it's appearance.
2) My stamina is pretty terrable at the moment, I want to get some cardio training in there as well, but I know many people talk about it having negative effects on your weight training. However, as I'm not looking to become too huge, I'm guessing a bit of cerdio training won't hurt right?
3) With my dietry needs in mind, what are the best things I can do or add to my diet to help myself bulk up and add mass? I'm not a very fussy eater (vegetarianism in mind!) so I'm up for trying pretty much anything!
4) To compliment the upper body excercises, I feel I may as well train my lower body as well. What simple excercises could I do to go with some jogging or running that would help me bulk up in these areas too?
5) What suppliments would be best? Any brands in particular that have good amounts of calories and protein in them to help me out? I know this is a big can of worms!
6) At the moment, I basically get 4 proper meals a day, with some snacking in between. The snacking is usually not the most healthy stuff for the most part. What makes a great substitute for junky food here, other than fruit which I do try to go for anyway? From what I hear, it's good to eat every 2-3 hours when trying to bulk up, is this sound advice?
7) Should I worry about eating fatty food ith my body type? Obviously trans/saturatred fats etc are not good for you in any amounts (think I got the right ones there), but should I still try and avoid cream and other high fat foods?
That's all the questions I can think of right this moment, but ANY advice at all is greatly appreciated, this is big stuff for me! Thanks