Clueless and skinny, help needed.

[Blondie]

Hello All.
So when it comes to sorta weight lifting and exercise, im a complete novice. Ive absolutely no idea what im doing, and anyone who can help me like, entirely, would be great. Basically, im naturally quite little, about 5'9 and 11-12st skinny all over but with a bit of flab around the lower stomach. I just want to generally get bigger, not like hulking big, but just more athletic really. Im planning on buying a weight bench and rowing machine in the next couple of days, and if anyone could give me help with like a workout and diet, that would be so great.

[Kefitzat Haderech]

The usual advice: P90X

[Apollo]

Yeah I would try P90x, all you need is a chinup bar and freeweights, and tv/dvd player. I've heard nothing but good things about it.

[Apollo]

Keep us updated too friend

[Shane_Bos]

Gaining muscle is simple in theory.

1) Never stop eating:

Basically if it can walk or swim or it grows from the ground then you wanna eat it. Ignore everything else. I cant stress this enough; you can have the best workout routine and never miss a session and still gain little weight if you're not consuming enough of the right foods.

Look to consume 6 small meals a day - high in protein and carbs.

2) Hit the gym with compound exercises

Bench press, Deadlift, Squat, Bent rows etc. Any exercise where you're working more then one muscle group. For example, pull-ups work your lats and biceps. Ignore the little isolation exercies (eg: bicep curls) until you're more experienced.

Try doing a full body workout 3 times a week.

eg:
Bench,
Squat,
Bent over rows,
Deadlift,
Militery press.

Aim for 4 sets doing 6-8 reps of each exercise. Pick a weight where on your 4th set you're struggling to push 6 reps. Once you can push 4 sets of 8, its time to up the weight to keep your progression steady.

[Dr. P-Evil]

Gaining muscle is simple in theory.

1) Never stop eating:

Basically if it can walk or swim or it grows from the ground then you wanna eat it. Ignore everything else. I cant stress this enough; you can have the best workout routine and never miss a session and still gain little weight if you're not consuming enough of the right foods.

Look to consume 6 small meals a day - high in protein and carbs.

2) Hit the gym with compound exercises

Bench press, Deadlift, Squat, Bent rows etc. Any exercise where you're working more then one muscle group. For example, pull-ups work your lats and biceps. Ignore the little isolation exercies (eg: bicep curls) until you're more experienced.

Try doing a full body workout 3 times a week.

eg:
Bench,
Squat,
Bent over rows,
Deadlift,
Militery press.

Aim for 4 sets doing 6-8 reps of each exercise. Pick a weight where on your 4th set you're struggling to push 6 reps. Once you can push 4 sets of 8, its time to up the weight to keep your progression steady.


i would agree. i picked up about 50 lbs, 30 muscle from these type of exercises.... get .66 x body weight in lbs. in water, 20 x body weight lbs in calories, and 1.25 x bw lbs. in protein....every day. take glutamine trhoughout the day. also dips and pull ups to Shane's workout will help. keep your workout to less than an hour and intense. i only worked out 3 days a week. i took creatine as well.

m -chest, shoulders, triceps. wed - legs. fri. back, biceps, and abs.
creatine will make u gain 10 lbs within a month or less..mostly water....after that if u are gaining more than 2 lbs per week, cut back your calories 500 per day and keep cutting until u are back to 1lb gain per week. i was going way over 20 x bw calories and gained fat for lack of focus. if u eat clean, u will gain solid muscle every month. 4lbs a month may not sound much but when it's mostly muscle 12 lbs will show.

[Tantalar]

Get a juicer.
15 red grapes, 1 large parsnip, 1/2 of a large beet excluding the leaves and stem, 5 white mushrooms, 3 large carrots, 6 ounces of spinach, 7 radishes, 2 apples, 4 stalks of celery, 4 strawberries


Drink every day with breakfast

[Dr. P-Evil]

Get a juicer.
15 red grapes, 1 large parsnip, 1/2 of a large beet excluding the leaves and stem, 5 white mushrooms, 3 large carrots, 6 ounces of spinach, 7 radishes, 2 apples, 4 stalks of celery, 4 strawberries


Drink every day with breakfast

damn, sounds like a power packed drink...think i will add a splash of vodka and called it the 'aston martin' :icon_surprised:

[Kefitzat Haderech]

A drink called Aston Martin must be blue, I think. maybe call it a bugatti?

[Dr. P-Evil]

A drink called Aston Martin must be blue, I think. maybe call it a bugatti?

KH-

True. blue one would be better, but i was just ribbing Tantalar. When he joined CC, he already well equipped and he was coming up with all the excuses in the world to not fuck....i told him he had an Aston Martin in his pants, and it made no sense to leave it parked in the garage.....but glad to see he that he is steam rolling along. :icon_smile:

[wern]

Get a juicer.
15 red grapes, 1 large parsnip, 1/2 of a large beet excluding the leaves and stem, 5 white mushrooms, 3 large carrots, 6 ounces of spinach, 7 radishes, 2 apples, 4 stalks of celery, 4 strawberries


Drink every day with breakfast

Drink every day with breakfast??? That sounds like a whole day's worth of drink right there!!! :lol:

[Dr. P-Evil]

does anyone know if the fiber extracts with the juice? if not, it may be better to eat the fruit and veggies. :icon_rolleyes:

[Kefitzat Haderech]

It's always better to eat the whole fruit, but you can't eat all the ingredients of Tantalar's drink.

[Dr. P-Evil]

It's always better to eat the whole fruit, but you can't eat all the ingredients of Tantalar's drink.

i did some research and depending on how much fiber one needs, Americans don't get nearly enough, then it's a double edge sword.

juicing extracts the fiber, though it has no nutritional content is important to have in your diet to keep you healthy since breaking down fiber is good for the digestive track and helps you stay full on less calories.

although because u don't have to break down the fiber, you get more immediate impact of the sugars and vitamins.


however not all nutrients extract equally. apparently the beta carotene in a juiced carrot is assimilated more than eating the carrot by a long shot, but eating the orange has more vitamin c than the juiced version.

[oldie42]

If you're a newbie to the BB world, just eat big and train mediocre. Your body isn't used to being thrown around lifting heavy shit so it will get big pretty quick. After the initial newbie gains is when you REALLY have to pound the weight and keep your calories up. TO BULK, EAT ANYTHING. Fucking eat dirty man...fat, carbs, whatever. JUST EAT. You want to gain weight, you want to pack on mass and muscle...EAT. You want to cut then go on a caloric deficit and do high cardio and light weight / high reps combo.

But that's not what you're here for...you said you want to gain weight. Eat until you feel like you're going to puke from being so full then cram a little more in....chug some water to let it settle. Don't work out for 2 hours...that's not going to get you anywhere. Starting out, do 30-45 minutes then GET THE HELL OUT of the gym!

[Dr. P-Evil]

If you're a newbie to the BB world, just eat big and train mediocre. Your body isn't used to being thrown around lifting heavy shit so it will get big pretty quick. After the initial newbie gains is when you REALLY have to pound the weight and keep your calories up. TO BULK, EAT ANYTHING. Fucking eat dirty man...fat, carbs, whatever. JUST EAT. You want to gain weight, you want to pack on mass and muscle...EAT. You want to cut then go on a caloric deficit and do high cardio and light weight / high reps combo.

But that's not what you're here for...you said you want to gain weight. Eat until you feel like you're going to puke from being so full then cram a little more in....chug some water to let it settle. Don't work out for 2 hours...that's not going to get you anywhere. Starting out, do 30-45 minutes then GET THE HELL OUT of the gym!

i did the eating dirty thing. i wish i had counted my calories closer and ate cleaner food and gained slower. there's just too many health risks.