New Guy - need some advices

[mornaistar]

1st of all , thanks for this excelent forum. i found it two days ago and i'm just loving it! soo.. here goes my problem.
I'm too thin... now you guys ask , how much... well here it goes:

60 kg and i have 1,91m.

my goal is to get near 75kg , maybe some more? what you think will be the best for me?

my problem is that i think maybe i am doing a wrong diet , i eat alot during the day in separate meals but it seems not to work on me

i've bought this yesterday to help me out, is it a good product? should i get a better one?


my main goal is to get fat! my work on muscles in not that much , just the essencial to tune my skiny body a little

any good advices for me?

thanks alot!!!

[Doug]

Hi, welcome to the forum...

Post up your current diet, and training routine...and what is your aim from the training..

[mornaistar]

i'm totaly new to this , so i'm still planing my diet , i am eating alot of carbs atm , think i need to increase a litle on fats and proteins, i am those guys that eat like alot of bread during the day , i also have to define some hours to eat, since usually i eat at random hours , trying to eat 2 on 2 hours since yesterday i saw on forum it should work like that , smaller but more meals.

my main goal is to gain weight , since as you can see i am alot thin. currently at 60 kg aiming on 75? maybe more since i am taller aswell (1.92m)

my training routine need also to be fixed since i was doing only arms work , i must admit that i dont have that much gym equip , but i think i can work all around by upper body. probably i will have to Run to work out my legs.

can you please advice me with a good routine (time, sets , etc)

any good advices for a new guy are always welcome , since i'm a little lost on some points.

i also would like to clarify if i understood right, bulk = getting fat to burn it after and convert it to muscle?

thanks alot

[Doug]

Originally Posted by mornaistar

i'm totaly new to this , so i'm still planing my diet , i am eating alot of carbs atm , think i need to increase a litle on fats and proteins, i am those guys that eat like alot of bread during the day , i also have to define some hours to eat, since usually i eat at random hours , trying to eat 2 on 2 hours since yesterday i saw on forum it should work like that , smaller but more meals.

my main goal is to gain weight , since as you can see i am alot thin. currently at 60 kg aiming on 75? maybe more since i am taller aswell (1.92m)

my training routine need also to be fixed since i was doing only arms work , i must admit that i dont have that much gym equip , but i think i can work all around by upper body. probably i will have to Run to work out my legs.

can you please advice me with a good routine (time, sets , etc)

any good advices for a new guy are always welcome , since i'm a little lost on some points.

i also would like to clarify if i understood right, bulk = getting fat to burn it after and convert it to muscle?

thanks alot

Hi...

Your meals are normally split over 6 meals, normally approx every three hours

What type of bread do you eat, is it whole grain types..and how much per day, you have to remember that there is gluten in bread and that will put weight on you and bloat you...

Do you train at home and if so what equipment do you have, or do you train in the gym.....

[mornaistar]

the bread:



my equip:




and a bar to work on my chest only, but i couldnt find a pic

its still a few equipment but my goal its to get more

[Blizzard Warrior]

Hey

yea you want like whole grain bread, basically anything brown will do.
Complex carbs is waht you want, such as peanuts, and almonds, etc. Definitly eat a lot of pasta, that way you can throw in chicken, beef etc. and protein in their as well which will help put on weight. Also fat is good, drink whole milk, over 2%, use butter instead of margarine etc. umm for a weightgainer supp. i use this:


Also working out is defintily something you wanna do, like a muscle mass workout, here are some examples http://www.muscleandstrength.com/wor...-building.html

furthermore you need around 260 grams of protein, based on your bodyweight. and definitly spread your meals, so you eat every 3 hours, ive been told once that one must even wake up in the middle of the night (after or before a sleep cycle of course) and take a protein shake then go back to bed.

So with a mass building workout, lots of protein, and a high calorie deit, you should definitly notice gains within 2 weeks. Note that there will be a point where you stop gaining weight, if this happens for 2 consecutive weeks, take in an EXTRA 250 caloires a day. and then you should start gaining weight again. reapeat this each time your weight gaining stops for more then 2 weeks.

It would be really cool if you could post 'before' pictures, and then in a couple of months get back to us and post 'after' pics, it will be interesting to see the development.

So heres some basic advice for know, but there are other people on this sight that probablt have even more important, and effective things to tell you. With that said, good luck!

-Jack

[mornaistar]

i will do that!!! the pics and the others advices =) hopefully people will get amazed since i am really really thin atm!

thanks alot for all the help

[Doug]

Originally Posted by mornaistar

i will do that!!! the pics and the others advices =) hopefully people will get amazed since i am really really thin atm!

thanks alot for all the help

HI...Blizzard Warrior has given you some good advice in his post..

You really should try to obtain some free weights dumbells, or even a multi-gym. if you are really aiming for growth and weight gain...it can be done but its hard work

You should be aiming for approx 3000 calories per day, divided into 25% protein, 50% carbohydrates and 25% fats...

Your intake should be divided into six meals per day and each meal should contain approx 31g protein, 63g carbohydrates, 14g fat (5 meals only, no fat in the after training drink)

Have a look at This Article for nutritional advice, and other articles on nutrition in the articles section of this web site.

Once you have your diet sorted we can adjust it as your training progresses...