okay, i'm a beginning @ this gym sh!t so help me out here.

[Trojanman]

i'm very, very, very skinny and safe to say undeveloped yo. i'm thinking about going to the gym tomorrow @ school or just exercising a little in the morning or when i come home from school because i really need to get into shape.


i honestly don't know where to start or where to begin exercising. nawmean.. i tried many times BUT at my weight and strength, i gotta start with the basic sh!t. i tried doing pushups and situps 3 years ago BUT being the type of guy i am, i don't follow through or up with what i start. i wasn't seeing any results basically so i stopped.

help me out yo. i really wanna take off and become a gym regular.

[Johnny Cage]

CHEST + Triceps on Monday

Bench Press (including decline + incline), Skull Crushes, Behind the neck tricep presses, close grip bench, dumbell flies (**** like that)

Pick 3 exercises for about 4-5 sets (CHEST) and Triceps = 2-3 exercises for 4-5 sets

Wednesday

Shoulders (3-4 exercises for around 4-5 sets)

**** like military press, shrugs, dont know other names **** it u know what they are (use dumbells and ****)

Fri: Biceps + Back

you know the **** too lazy to **** around and tell u wut to do

i doo

BENCH + BICEPS = MONDAY

SHOULDERS + TRICEPS = WENDESDAY

HEAVY BENCH SET + BACK = FRIDAY


But Chest + Tricep = correlate with eachother

Biceps and Back also.

[Trojanman]

CHEST + Triceps on Monday
Bench Press (including decline + incline), Skull Crushes, Behind the neck tricep presses, close grip bench, dumbell flies (**** like that)
Pick 3 exercises for about 4-5 sets (CHEST) and Triceps = 2-3 exercises for 4-5 sets
Wednesday
Shoulders (3-4 exercises for around 4-5 sets)
**** like military press, shrugs, dont know other names **** it u know what they are (use dumbells and ****)
Fri: Biceps + Back
you know the **** too lazy to **** around and tell u wut to do
i doo
BENCH + BICEPS = MONDAY
SHOULDERS + TRICEPS = WENDESDAY
HEAVY BENCH SET + BACK = FRIDAY
But Chest + Tricep = correlate with eachother
Biceps and Back also.

what's decline and incline on the bench presses? explain it more man. i'm printing this sh!t out yo. thanks.

[KG_Styles]

i feel u man, i'm also very skinny and just started goin to the gym about a month and a half ago and have already started to see some good gains...

but first thing u gotta do if u tryna gain mass is change ur diet. i'd say try to get at least 3000 calories a day. try to eat 5-6 meals of quality food. by quality, i mean try to consume protein (the key ingredient to building muscle), complex carbs, and fats (good fats, not that saturated fat and transfat sh!t)... diet is KEY...probably the most important part. do some research about how to diet properly.

next, u gotta go HARD in the gym. lift heavy weights, compound movements to hit the large muscle groups, and try not to give a fukk about what the next guy is doing. like i said before, i'm also pretty skinny so i know how intimidating it can be watchin the next guy curl weight that you can barely bench press. gotta get over that though...everyone has to start somewhere.

and another important thing is rest. muscles don't grow in the gym, they grow while ur sleeping so try to get at least 8 hrs of sleep a night.

i've done a lot of research so i could probably go on and on, but instead of me spewing out things to do, u should try browsing forum.bodybuilding.com...lots of good info in those forums

so educate urself, make a plan, and stick to it. good luck man.

[who_better_than_me]

I'm about to start this week(or next at the latest) too. WHen yall say sets yall mean like 15 pushes would be one set, then 15 more would another set? I'm skinny myself(5'10 160 lbs, well hopefully i'm 160). By the time June arrives I want to be weight 180 but i wouldn't be mad 175 either. And by September , I want to be 190 at least.

[Trojanman]

what about protein shakes or those energy drinks that help you in the gym. what ya think i should do first? should i just go to the gym first and f*ck with that or whatever. how i go about with that man? i'ma use this sh!t as an opportunity to gain weight too. i need like weight gains as well.

[KG_Styles]

forum.bodybuilding.com

[Johnny Cage]

\_ = incline (this gets the top of yo chest)
___
\ = Decline (which works the bottom)

[Johnny Cage]

anyone tellin you to use protein shakes and supplements = retards

you dont need that ****

just eat yo protein after you lift and before and ****

try to intake about 50-75 grams more protein now that you start exercising

hamburgers (fast food or homemade)

chicken

milk (no ****in protein shake **** tho cuz if u take that **** you're takin in too many dairy products)

ice cream

broccoli peas and carrots and **** to balance all the protein

drink around 50 oz. of water daily (extra)

run 2 times a week if you want to capatalize on your weight lifting (it helps your stamina during weight lifting)

[detroitwalt]

anyone tellin you to use protein shakes and supplements = retards
you dont need that ****
just eat yo protein after you lift and before and ****
try to intake about 50-75 grams more protein now that you start exercising
hamburgers (fast food or homemade)
chicken
milk (no ****in protein shake **** tho cuz if u take that **** you're takin in too many dairy products)
ice cream
broccoli peas and carrots and **** to balance all the protein
drink around 50 oz. of water daily (extra)
run 2 times a week if you want to capatalize on your weight lifting (it helps your stamina during weight lifting)

Are you retarded?

along with the bodybuilding forum link that was posted, you can go here and find alot of useful information as well.

http://forums.menshealth.com/eve/forums

[I_Spits_Da_Truth]

anyone tellin you to use protein shakes and supplements = retards
you dont need that ****
just eat yo protein after you lift and before and ****
try to intake about 50-75 grams more protein now that you start exercising
hamburgers (fast food or homemade)
chicken
milk (no ****in protein shake **** tho cuz if u take that **** you're takin in too many dairy products)
ice cream
broccoli peas and carrots and **** to balance all the protein
drink around 50 oz. of water daily (extra)
run 2 times a week if you want to capatalize on your weight lifting (it helps your stamina during weight lifting)

This is wrong for a number of reasons (virtually the whole post), but I will only highlight a couple to enlighten you Topaz. Post workout nutrition is very important and there is a small time window where you have to capitalize.....approx. 30 minutes. Therefore, in order to maximize your gains in such a short period of time, you need fast acting/digesting protein. Eating solid food in order to this is pointless and you miss that time window. Protein in liquid form i.e. protein shakes is optimal for this purpose. Milk, eggs, etc.....are slower digesting proteins and those can be taken throughout the day to maintain. But, once again after a workout, you need something that acts fast. try to take in at least 1g of protein for every lb you weigh (goal for the day) since you are just getting going and you can gradually take in a bit more as you get a bit more advanced and your needs change. The bodybuilding.com articles/forums generally have good info. ice cream is really a poor source to get anything, hamburgers should be made with very lean beef, im just tired of typing really because so much info in the post im quoting is garbage. Big H, shaolin temple, and khalid give solid advice also so if they give you and info....i'd take notice.

[khalid a.k.a Genocide]

i'm very, very, very skinny and safe to say undeveloped yo. i'm thinking about going to the gym tomorrow @ school or just exercising a little in the morning or when i come home from school because i really need to get into shape.
i honestly don't know where to start or where to begin exercising. nawmean.. i tried many times BUT at my weight and strength, i gotta start with the basic sh!t. i tried doing pushups and situps 3 years ago BUT being the type of guy i am, i don't follow through or up with what i start. i wasn't seeing any results basically so i stopped.
help me out yo. i really wanna take off and become a gym regular.


Its cool that you are interested in getting in shape and adding some mass. But be aware, if you want serious and consistent gains/results it will take some serious commitment, determination and perseverance from you.
Its not easy putting on weight, its not easy changing up your diet(in the beginning), its not easy staying consistently dieting or eating healthy for a good part of a year, its not easy lifting heavy weights, its not easy being exhausted and going for two more reps. However, in no way shape or form I want to discourage u from pumpin iron and eating clean. I just don't want to u to have the wrong idea about adding some size. And the hardcore lifters here and many other forums and out in the world will tell u, its not easy. But the rewards are very sweet though...:yes:

Anyway, start of slow with a basic routine, and the very basic exercises. Such as the compound lifts. Bench press, military press, squats and deadlift. The last two take more time to get the technique right but when done right they induce some serious muscle growth. Of course add complementary exercises to your compound stuff, such as curls(with barbel and dumbbells), extensions and more.

As far as routine schemes, stick to the basic, 3 sets and 8 to 12 reps per exercise. Try and not do more than 3 exercises per body part, for starters. And u don't have to stay 2 hours in the gym. 45 mins to 1 hour is ok. Anyway, do some research as well on the specific exercises, nutrition and resting(very important). Theres some good info on this forum on the sticky threads and stuff. Welcome to the fitness forum......EAT, LIFT AND REST AND then REPEAT...

[Big H]

Nothing much more to say... the two cats above me done laid the groundwork. Just wanted to put more emphasis on eating and your diet. Lifting in the gym is less than half the battle. I always say this, you grow outside the gym in the kitchen... not in the gym. You need to completely re-work your eating habits to support the new lifestyle your about to take on.

You need to be eating 6-7 times a day to accommodate the high number of calories your gonna need. Shop and do food prep on the weekends so you have atleast some of your major meals ready to just heat up. Since your essentially bulking you don't have to be too picky on the foods you eat.... just make sure its not processed or too high in fat. Always aim to consume more protein and carbs over fat, but don't be afraid to grill up a nice 20 oz. Porterhouse for dinner every once in a while.

Stay away from soda and sh*t like that. Your main sources of liquid should be Water, Milk, and 100% Fruit Juice (not too much though). Try to aim for atleast a gallon of water spread out over the day, DO NOT TRY TO CHUG HUGE AMOUNTS AT ONCE.

Anything else feel free to ask

[luchini]

what's a normal diet for a beginner going into heavier weight lifting?

i need to work around something that's cost effective to help with gains

my normal student diet every day of the week is basically

Plain Cheerios w/ 2% milk for breakfast
Turkey Sandwich w/ a small salad, steak fries for lunch
Brown Rice and Chicken, Fish, or Meat for dinner

anything i can add in between?

all i take in the morning is a multivitamin, b-complex, cod liver, and green tea

i've been thinking about getting those GNC MegaMen vitamin but not sure if its worth it or not

[Big H]

what's a normal diet for a beginner going into heavier weight lifting?
i need to work around something that's cost effective to help with gains
my normal student diet every day of the week is basically
Plain Cheerios w/ 2% milk for breakfast
Turkey Sandwich w/ a small salad, steak fries for lunch
Brown Rice and Chicken, Fish, or Meat for dinner
anything i can add in between?
all i take in the morning is a multivitamin, b-complex, cod liver, and green tea
i've been thinking about getting those GNC MegaMen vitamin but not sure if its worth it or not

Probably switch up the cheerios for Wheaties with Whole Milk or make the full switch to Oatmeal or Steel Cut Oats with Egg Whites and a few Yolks for calories. Breakfast is important because you can really load up on calories and Carbs for the day. When I was bulking my breakfast was looking something like this:

8 Egg Whites
2 Egg Yolks
2 cups of Steel Cut Oats
1/2 cup of Blueberries
Plenty of Milk
Topped off with a cup of Coffee

On weekends I used to eat more lenient:

Plate of Scrambled Eggs
Turkey Bacon
Oatmeal
Whole Wheat Biscuits
Cheese
Plenty of milk


As for lunch, cut out the steak fries for lunch and try to add in a baked potato or rice. Switch it up with Tuna Salad, Chicken breasts, etc.

Your dinner is OK, just add more of the same thing and definitely add in some veggies.

You can definitely add a protein shake in there once or twice a day, especially on days you lift so you can take it immediately following the workout. Try looking at Muscle Mulk or ON 100%. Since your trying to gain muscle feel free to mix it with Milk, but not following the workout... use water for that since using Milk will slow the absorption of the protein. Protein shake with Milk should add between 300-400 calories per shake.

Throw in some healthy snacks like Peanuts or Walnuts, learn to love Natural Peanut Butter. Beef jerky can be thrown in there. Foods like Nuts are calorie dense so you get a lot of calories in a small serving. Plus the Fats contained in the Nuts are very good for you. Your gonna want healthy fats or EFA's like Omega 3-6-9.

Make sure your eating before bedtime too. A favorite is Cottage Cheese with fruit or a Casein Whey protein shake (Milk protein) since its slow release and perfect for sleeping.

Add a multivitamin, GNC is ok for this but ONLY for this. You can find others but its only a multi; anything will get the job done.

As a rule of thumb make sure your eating EVERY 3-4 HOURS. Splitting the food up into 6-7 smaller meals is the easiest way to down all those calories plus it will keep you full of energy. This is the problem with the traditional 3 meals a day scheme, its not enough to support the energy demands of people, and trust me I'm in college too so I know how important it is to have energy.

And remember to drink plenty of water and keep the veggies coming. With all this food your gonna be spending more time on the sh*tter so the last thing you want is constipation.

[khalid a.k.a Genocide]

what's a normal diet for a beginner going into heavier weight lifting?


I just wanted to add that when we say heavy weights is not necessarely doing 1 rep maxes. however, its basically workingout with weights that are 70%(or abit less) to 85% of your 1 rep max. As rule of thumb, for 1 rep max you should only do it once a month, or once every two months.(unless u compete in powerlifting, and need to max out 3+ times two(or three) months before the competition). Because it takes a whole lot out of you, energy wise and the total recovery period is long(about a month) before you max out again.

Anyway, I do not encourage beginners to lift too heavy at all. You should first try to familiarize your self with the exercises, improve technique and such. and concentrate on lifting heavy later. Just lift moderately heavy weights i.e. weights that u can do 8 to 12 reps with it. and EAT!!!

On the nutritional tip, Big H has already covered pretty much the general ground rules for dieting to increase muscle mass. so try and follow it up.

[in a class by myself]

ive gained around 8-10lbs of muscle since ive started going on it hard a couple of months ago

if youre a hard gainer (which i am, and if youre skinny you probably are too) aim for 4-6 reps before you cant do no more. lower reps, higher weight.

when i started i would struggle curling 8kg in each arm, but now im on 12.5kg :yes:. because im naturally skinny (just under 6 feet high, 126 pounds, 19 years old) and my metabolism is high as hell, im actually quite well defined because my body fat % is low.

THE SKY IS THE LIMIT. JUST GIVE ME A FEW MONTHS!

good tip to get high quality fat in your diet: flaxseed/linseed oil. have two tablespoons a day, gives you just under 300 calories of high quality fats, 40% of recommended daily allowance.

[luchini]

thanks for the responses

yep, i also have an extremely high metabolism so i've always had to work around that

im gonna start today with some light cardio and light weights to get my body acclimated

i bought this couple days ago also
http://www.amazon.com/Prolab-Protein-Peanut-Butter-Chocolate/dp/B000FK8C6Y/ref=sr_1_4/002-9082955-6000031?ie=UTF8&s=hpc&qid=1175173537&sr=8-4

ill have to buy wheaties, whole milk, and tuna over the weekend

[kingsparkhead]

take shakes after you workout because they are qucik to digest and get to your muscles fast. after workouts your body becomes a sponge, soaking up everything to help repair the muscle fibers you destroy while working out. THE MOST COUNTERPRODUCTIVE THING YOU CAN DO AFTER A WORKOUT IS STARVE YOURSELF. AS FAR AS THROUGHOUT THE DAY THE KEY IS TO NOT HAVE YOUR BODY USE MUSCLE AS FUEL, HENCE A LOT OF PROTEIN. YOU WANT IT USE FAT AS FUEL FOR YOUR DAY

[Mister Discotheque]

I put on about 20# of muscle over the course of 2 years with working out every other day and eating like a wildebeast... the most important thing is dedication and a plan. Develop a routine and stick with it, and you should be good.

[swizzy718]

yo, I'm a skinny mofo Came in Freshman year college weighing in @ 155lbs that was September my goal was to eat my self up to 175lbs and then start working out now weigh 190lbs and I'm still a skinny Mofo now is their any way i can look cut by September by doing push ups and crunches like how many etc? I can't go the gym cause i gotta work over the summer.

[Mister Discotheque]

yo, I'm a skinny mofo Came in Freshman year college weighing in @ 155lbs that was September my goal was to eat my self up to 175lbs and then start working out now weigh 190lbs and I'm still a skinny Mofo now is their any way i can look cut by September by doing push ups and crunches like how many etc? I can't go the gym cause i gotta work over the summer.
Wait so you put on 35# of fat??? Damn...

A lot of people say 'bulk up, then cut it'... I don't get that. If you're skinny, you're already 'cut'... if you just eat, you will just be putting fat over little muscles. What you should have done was just start working out... once you got into it regularly you would have got bigger but still had a low body fat percentage. Now everything you do will be more difficult.

I would lose the weight and start working out... I recommend biking or some other low-joint stress cardio. I basically stopped lifting weights and started biking regularly, and while I'm not as muscular as I once was I'm in much better shape than I've ever been. Good luck!