Hey, I was just wondering if anyone could help me by giving me tips and points or even an actual workout + eating plan.

 

I'm 21 and i weigh about 160 pounds and i'm about 6'3 so as you can imagine quite skinny!

 

Last year i bought a 3 month membership at a gym but didnt put any weight on as I didn't have a clue what i was doing.

 

Could someone help me out?

 

Thanks.

 

Look up some YouTube videos or guides on the internet. There are plenty of workout forums.

 

They probably have better advice than most of us can give up :P

It's not to hard, just look up a workout plan on the internet or try some crossfit type workouts! Try going to http://www.bodybuilding.com/

Try this http://www.youtube.com/watch?v=Boe4TrKXi6I

I'm 17 (Senior in HS) and I'm 6'5 215 and bench 315 and squat 405. I'm more built as an athlete than a bodybuilder though. Let me start off by asking some basic questions like... How frequent do you eat throughout the day? How many times do you workout per week? How long is your normal workout? and How many muscle groups do in train in 1 workout session?

Edited October 20, 201312 yr by LeeRoyJenkins

You're an ectomorph.

 

Eating:

Lucky in the sense that your body doesn't carry much body fat, but are unlucky in that your body burns a lot of calories per day normally.

Your calorie count should be 20-25 times your body weight in pounds (sorry no idea where you are from)

So at your weight you should be eating 3200+ calories a day to even put on mass.

5-7 Small meals a day (Take weight gainers)

Eat lower glycemic index foods such as brown rice, whole grain pasta, whole grain breads, yams, oats, sweet potatoes, whole grain foods.

 

Training:

Workouts should be moderate to high in weights.

Aerobic activity should be kept to a minimum.

Keep rest time between sets at around 2 minutes.

 

Basic workout schedule to get you started.

Monday - Chest and Triceps Chest Exercise Sets Reps Barbell Bench Press or Smith Machine Bench Press 4 6 to 8 Incline Dumbbell Bench Press 4 6 to 8 Dumbbell Flys 3 10 Triceps Exercise Sets Reps Close Grip Bench Press 4 6 to 8 French Press 2 8 to 10 Tricep Dips 2 8 to 10

 

Tuesday - Back and Biceps Back Exercise Sets Reps Bent Over Dumbbell Row 4 6 to 8 Wide Grip Pull Up 4 To Failure ** Cable Reverse Grip Rows 4 8 to 10 Biceps Exercise Sets Reps Standing Barbell Curl 4 6 to 8 Alternate Seated Dumbbell Curl 2 8 to 10 Concentration Curl 2 8 to 10 Notes ** Note: Add weight if more than 10 reps can be performed in a set

 

Wednesday - Rest Day

 

Thursday - Quads and Hamstrings Quads Exercise Sets Reps Squat 4 8 to 10 45 Degree Leg Press 3 6 to 8 Hack Squat 3 8 to 10 Hamstrings Stiff Leg Deadlifts 3 6 to 8 Leg Curl 3 8 to 10 Friday - Shoulders and Calves Shoulders Exercise Sets Reps Seated Dumbbell Press 3 6 to 8 Seated Barbell Press 3 8 to 10 Dumbbell Lateral Raise 3 10 to 12 Barbell Shrug 4 8 to 10 Calves Exercise Sets Reps Standing Calf Raise 3 12 to 15 Seated Calf Raise 3 6 to 8

 

Saturday and Sunday - Rest Days

Note that you can switch the rest days and training days to fit your schedule.

The workouts don't have to be the same either, as this is just a basic model to get you started.

Edited October 20, 201312 yr by Umbrella

You're an ectomorph.

 

Eating:

Lucky in the sense that your body doesn't carry much body fat, but are unlucky in that your body burns a lot of calories per day normally.

Your calorie count should be 20-25 times your body weight in pounds (sorry no idea where you are from)

So at your weight you should be eating 3200+ calories a day to even put on mass.

5-7 Small meals a day (Take weight gainers)

Eat lower glycemic index foods such as brown rice, whole grain pasta, whole grain breads, yams, oats, sweet potatoes, whole grain foods.

 

Training:

Workouts should be moderate to high in weights.

Aerobic activity should be kept to a minimum.

Keep rest time between sets at around 2 minutes.

 

Basic workout schedule to get you started.

Monday - Chest and Triceps Chest Exercise Sets Reps Barbell Bench Press or Smith Machine Bench Press 4 6 to 8 Incline Dumbbell Bench Press 4 6 to 8 Dumbbell Flys 3 10 Triceps Exercise Sets Reps Close Grip Bench Press 4 6 to 8 French Press 2 8 to 10 Tricep Dips 2 8 to 10

 

Tuesday - Back and Biceps Back Exercise Sets Reps Bent Over Dumbbell Row 4 6 to 8 Wide Grip Pull Up 4 To Failure ** Cable Reverse Grip Rows 4 8 to 10 Biceps Exercise Sets Reps Standing Barbell Curl 4 6 to 8 Alternate Seated Dumbbell Curl 2 8 to 10 Concentration Curl 2 8 to 10 Notes ** Note: Add weight if more than 10 reps can be performed in a set

 

Wednesday - Rest Day

 

Thursday - Quads and Hamstrings Quads Exercise Sets Reps Squat 4 8 to 10 45 Degree Leg Press 3 6 to 8 Hack Squat 3 8 to 10 Hamstrings Stiff Leg Deadlifts 3 6 to 8 Leg Curl 3 8 to 10 Friday - Shoulders and Calves Shoulders Exercise Sets Reps Seated Dumbbell Press 3 6 to 8 Seated Barbell Press 3 8 to 10 Dumbbell Lateral Raise 3 10 to 12 Barbell Shrug 4 8 to 10 Calves Exercise Sets Reps Standing Calf Raise 3 12 to 15 Seated Calf Raise 3 6 to 8

 

Saturday and Sunday - Rest Days

Note that you can switch the rest days and training days to fit your schedule.

The workouts don't have to be the same either, as this is just a basic model to get you started.

 

I was typing out this whole thing also, then looked up and realized someone else already beat me to it

 

You're an ectomorph.

 

Eating:

Lucky in the sense that your body doesn't carry much body fat, but are unlucky in that your body burns a lot of calories per day normally.

Your calorie count should be 20-25 times your body weight in pounds (sorry no idea where you are from)

So at your weight you should be eating 3200+ calories a day to even put on mass.

5-7 Small meals a day (Take weight gainers)

Eat lower glycemic index foods such as brown rice, whole grain pasta, whole grain breads, yams, oats, sweet potatoes, whole grain foods.

 

Training:

Workouts should be moderate to high in weights.

Aerobic activity should be kept to a minimum.

Keep rest time between sets at around 2 minutes.

 

Basic workout schedule to get you started.

Monday - Chest and Triceps Chest Exercise Sets Reps Barbell Bench Press or Smith Machine Bench Press 4 6 to 8 Incline Dumbbell Bench Press 4 6 to 8 Dumbbell Flys 3 10 Triceps Exercise Sets Reps Close Grip Bench Press 4 6 to 8 French Press 2 8 to 10 Tricep Dips 2 8 to 10

 

Tuesday - Back and Biceps Back Exercise Sets Reps Bent Over Dumbbell Row 4 6 to 8 Wide Grip Pull Up 4 To Failure ** Cable Reverse Grip Rows 4 8 to 10 Biceps Exercise Sets Reps Standing Barbell Curl 4 6 to 8 Alternate Seated Dumbbell Curl 2 8 to 10 Concentration Curl 2 8 to 10 Notes ** Note: Add weight if more than 10 reps can be performed in a set

 

Wednesday - Rest Day

 

Thursday - Quads and Hamstrings Quads Exercise Sets Reps Squat 4 8 to 10 45 Degree Leg Press 3 6 to 8 Hack Squat 3 8 to 10 Hamstrings Stiff Leg Deadlifts 3 6 to 8 Leg Curl 3 8 to 10 Friday - Shoulders and Calves Shoulders Exercise Sets Reps Seated Dumbbell Press 3 6 to 8 Seated Barbell Press 3 8 to 10 Dumbbell Lateral Raise 3 10 to 12 Barbell Shrug 4 8 to 10 Calves Exercise Sets Reps Standing Calf Raise 3 12 to 15 Seated Calf Raise 3 6 to 8

 

Saturday and Sunday - Rest Days

Note that you can switch the rest days and training days to fit your schedule.

The workouts don't have to be the same either, as this is just a basic model to get you started.

 

Thanks man, i'll start it next monday!

Need to get gym induction and that out the way with first zzz

I can also put alot of useful input coming from a bodybuilding/power lifting family =] Umbrella's advice is very good. a few tips are eat before bed especially a lot of carbs. pasta.. rice.. cottage cheese are some of my favorites. weight gainers before bed are good also. a key body part is legs they are pretty much the true foundation and produce the most growth hormones.  squats are my favorite.  don't give up even if it gets tough i had to push hard to be where i am today.. as a freshman i was around 110 lbs.. sophomore i jumped to 180ish.. part of that was because i was still growing and the other part is i worked me ass off... i ate around 5000+ calories a day.

I can also put alot of useful input coming from a bodybuilding/power lifting family =] Umbrella's advice is very good. a few tips are eat before bed especially a lot of carbs. pasta.. rice.. cottage cheese are some of my favorites. weight gainers before bed are good also. a key body part is legs they are pretty much the true foundation and produce the most growth hormones.  squats are my favorite.  don't give up even if it gets tough i had to push hard to be where i am today.. as a freshman i was around 110 lbs.. sophomore i jumped to 180ish.. part of that was because i was still growing and the other part is i worked me ass off... i ate around 5000+ calories a day.

 

thanks for the tip man!

quite excited to start the gym now haha

everyone is different, all depends on what type of body build you are looking for, if your looking to be huge you will want to be bulking for around 4-6 months, if your looking to be a nice size, bulk for 3-4 months, im sure you will be able to find a bulking diet on the internet but try to find one that suits your self, something that's manageable. and as for working out goes, the main thing MOST people do wrong is get the form all wrong the key to a good workout on what ever muscle your working out is your form. if you form isn't right ull end up doing damage to your self and you wont see DEM GAINZ, so i suggest you go you tube say if your going to do chest and tri's. look up a few workout plans for them muscle and watch and learn how they do each exercise, remember it does not matter how much you life as long as your pushing your physical self and failing on the last few reps you will be doing great. and remeber, making sure you get enough calories is just as important as your protien and carb intake most people think carbs and protien are the main ones but as a matter of a fact its calories. hope this helps. 

People on this forum are clueless lmao

first day of the gym went as good as first days go i guess haha, can't feel my arms!

 

struggled with some stupid stuff like how to get the bench to incline and that haha #newb

hey mate you're best off calculating your macros - i.e. your caloric and protein intake - there are calculators online, or you can use phone app such as myfitness pal - works really well

oh and forgot to mention - gymlife is 70% diet and only 30% training