Hi everybody

I would like to tell you a problem that I am having right now.
Firstly, I am a 18 years old man, and I study at university by morning, work in a office at evening and, sometimes (not everyday) I go to the gym by night…
2 years ago, I had an overweight (1,82 tall with 90 kg-no muscle, just fat) and by means of take care of my diet (reducing fried food, reducing sweets and increasing salads) very slowly I reduced from 90 to 75-76.

It wasn’t a strict diet, it was just a healthy habit. I also started to do some cycling and I got my ideal body status. I moved to another city, where I have no bike, so I decided to sign up in a gym and do a little bit of Spinning, Running, and so on.

I was concerned with my high fat index, I had so many fat in my chest and also, but less worrying, down my back (up of my ass, I don’t now how it is called that part in English) So all my efforts ran into loss fat, as healthy and slowly as I could. I reduced a little bit of chest… but I also went down to 71 kg (in 6 months I lost 5 kg), near of my self-determined limit… and I noticed how my wrists have shrunk!

I would like to increase a little bit (not so much, because of my fat in chest and back) but enough to recover an average wrist’s diameter. The problem is, I have this alimentation habit which made this possible and now I am a little bit lost about nutrition and what I need in order to maintain like this (or gain a little bit)

I am planning to start with physical training, lifting weight to gain more muscle… my legs are already OK due to my previous cycling hobby, the rest of my arms and shoulders are getting good and also the upper part of my back.

Will the lifting weight work help me to develop the wrist area? Which exercises?

My diet was based in a breakfast formed by milk and cereals, a heavy lunch with a bit of fish/meat (always cooked at oven, never fried) with some potatoes and carrot squares, rice (with ham, cheese, eggs, and sometimes meat), and also normal things like frozen pizzas and pasta. It wasn’t a real loss fat diet, it was just the fact of avoid fried food and fruit/yogurt as dessert, not chocolate or others… By dinner, a salad or a baguette(bread) with cheese and cured ham or just ham…

What changes do you recommend?

Thanks to everybody

i could be way off base, but i'm pretty sure that you are mostly screwed ... ankles and wrists are very much genetics based. You can definitely strengthen, but you won't see a big difference in size because there isn't a lot of muscle tissue in there to increase.

Perhaps the poster sounds like he is eating badly, doing lots of cardio and has lost muscle tissue in an effort to lose fat?

possible, but I agree, your wrist diameter is very much a part of your skeletal frame. some people are all, others are short. some have narrow shoulders or hips, others are wide. some have thick wrists, others not so much.

you can bulk up the muscle there some, but there's not a lot of muscle tissue there to start with, so you can't really make something out of nothing. I could be wrong but I think much of the actual wrist area is bone and tendons with minimal muscle tissue. those tendons are connected to the muscles just above the wrist...aka your forearms.

unfortunately your wrists have very little muscle. They are mostly ligaments, tendons and bone but you can try to workup your forearms a bit and this might "beef" up your wrists area. a good move includes holding a weight in each hand with palms up and slowly rotate your wrists towards you. This is going to be more of an illusion to make the wrists appear larger but it might work. also do weight bearing exercises like push-ups. and make sure to drink plenty of water.