Markup /qa/2317

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>>2316
Yes! I'd say cardio is must.
If you're feeling gassed out from doing squats, that's because your cardiovascular system isn't all that trained yet. You'd be surprised how much your performance increases once you've started doing cardio. So definitely work on that. Not only for your health, but also for the sake of making gainz.
Do you count your calories? If not, definitely dive into that. It really helps you keep track on what your input is. Don't stress on the percentages too much, just focus on the overall number and your protein intake. Keep in mind that it's very easy to over- and underestimate your needs. I'm guessing at your height and weight you're probably lean as fvck (which doesn't have to be a bad thing obv.) So yeah, you probably need to eat more... I know they're always telling you that a 500 caloric surplus above maintenance is sufficient, but that's not true imo. I certainly had to eat way beyond that.
Also don't worry about the thyroid stuff, if it doesn't run in your family, you're probably not affected by that.
Calisthenics are great exercise, you can actually build a pretty solid physique just by doing pushups and pullups. Weights do have their place however and it's probably best if you'd try to mix things up by alternating between bodyweight movements and weight exercise. Just don't waste your time with doing isolation exercises (i.e. bicep curls). Focus on compound movements such as squats/bench/pullups (engage multiple muscle groups).
Maybe tell me what you're working with/ what equipment you have and we can figure out a plan, maybe you even have one already...
Also, if you could tell me (roughly) how much you're eating in a day (in kcal) that'd be great. Protein intake too... numbers are always helpful.