Need a good routine

[EURasian]

Hi, Im 18 and 160 pounds...height is 6'1" and i've been lifting weights for a year now and I need some help and advice from the experts...being half asian it's hard for me to gain weight..I am not skinny but i am not really buff...I need some exercises for my upper body and legs but I can only work out 3 days a week because of college and my job. My Friends always tells me that Im am skinny as shi* and it really bothers me because im not really skinny thats why i went here to get your help and advice to build more muscles. For the back I really want a big and wide back especially the lats and traps and also for shoulders. I need some not so advanced workout for the chest and quadriceps too and all i have is a DUMBELL and a BARBELL, so i can't do rows. I really appreciate if you could give me a good routine where i will have significant gains. Thank you very much.

[ARod68759]

you wont get any gains if your diet isnt in order. calculate how many calories you need on the calculator in the tools section in this site, then add 500 to that number since your trying to gain weight. read up on the articles and other threads on this site for an idea of what stuff to eat. you should follow roughly a 40/40/20 or 30/50/20 ratio of protein carbs and fat, meaning that if you eat 3000 calories a day, you should eat 225-300g protein, 300-375 carbs, and 67g fat a day. you should eat 5-7 meals through the day, once every 2-3 hours to keep your metabolism going.

i suggest joining a gym, but you dont have to.

heres a dumbbell and barbell based 3 day split

http://www.muscleandstrength.com/wor...e-workout.html

[ARod68759]

o also dont go below 8 reps in any set for any exercise since your still growing

[macca]

^^^ has given good advice, rep +.

[EURasian]

thank you.. I calculated everything and i need 3100 something calories.....
I got some question..My V shape starts to appear and i like the way it look because as it goes down i my body it gets narrow but when it comes to my hips it's wider than my waist and external obliques or the muscle part below the rib cage( i think its called external obliques im not sure) and it doesnt look good even if i try to lose weight it wont do anything because i can feel the hip bone and i know it's not fat....so is there any way to widen the hips a just a little?? thank you everybody

[Doug]

Originally Posted by EURasian

thank you.. I calculated everything and i need 3100 something calories.....
I got some question..My V shape starts to appear and i like the way it look because as it goes down i my body it gets narrow but when it comes to my hips it's wider than my waist and external obliques or the muscle part below the rib cage( i think its called external obliques im not sure) and it doesnt look good even if i try to lose weight it wont do anything because i can feel the hip bone and i know it's not fat....so is there any way to widen the hips a just a little?? thank you everybody

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