Really HelpLess

Ahmad

I m 21 Years old.
My weight is only 110 lbs

started Gym for last 4 months...but no effect......

plz can some one guide me in eating plans + a goood diet + positive workouts?

Plz can some one?

Thanx

Anonymous

welcome to the musclechat board ahmad

i gather u dont no much about protein carbs etc,

firtsly you want to be eating about 6 times a day

at least every 3 hours.

i would say eat at least 200-220 grams of protein daily from good sources like tuna chicken eggs turkey protein powders.

and go for about 300 grams of carbs daily to start. get your carbs from things like brownrice pasta potatoes.

eating this amount should guarantee to put weight on you straight away.

what do u do for work?is it a active job etc?

do you go to the gym or train at home?

and whats your current workout like?

ill soon get you bulked mate,

i was very skinny about 4 years ago.

also what is your height?

let us no mate

cheers steve

garethxxx

Hi mate

just like Steve said, you need to eat!

I would ask this though:

What are your targets?
Have you done any background research on training?
How do you train and what is your routine?
How often are you in the gym?

These are questions I would like to hear answered first of all, and then we can start designing a comprehensive programme for you!

Also there are other programmea which are already on here in this Beginners section, so if you want to have a read to find out what a programme might look like, have a quick gander!!

Let us know mate.

Ahmad

Hi my HEight Is 5 feet 11 inches....
and i also take MEgaMAss 3000 ( think it was 3000)
and also an other suppliment like ( it was of matlab i think dont rem name)
1 yr back i did all this stuff but was helpless....and i stopped... now satarted again or last 2 months...i go to gym......train 1 hour....

and my target is only to become normal so that no one can tease me that here a skinnny boy comes:S

i do 1 body part 1 day and 2nd otherday.....
like Bi,Tricep (4 to 5 ) excersise...(3 raps)
and on 2nd day... Chest , wings (4 to 5 excersis) like benchpress pull over etc

IanUK

Good advice above, plenty of food and regular eating. Also a good gainer product, something like Reflex instant mass.

To gain size you want to be working out small reps and big weights, divide your week up something like;

Legs monday
Shoulders Tuesady
Biceps and Back Wednesday
Rest Thursday
Chest friday
Tri's Saturday
Rest Sunday

themule

Hi all i was interested in the chaps plight, if anyone is interested i could pass on a 12 week bodybuilding course i designed myself,if there are any willing lab-rats, i am at te moment on week 8 and it works fine. wont cost a penny i'd be glad to pass on any help i can.

dave.

IanUK

post it mate

themule

Hi all, just to let you know ian that the young chap ahmad, mailed me and asked for my system, i'll have it ready for him in a day or two, as i'll have to put it all on computer for him, and i'm not the quickest on these things.

any news anyone.

dave.

IanUK

When its finished post it up for all of us

themule

Hi all, sorry it's a bit late, but the computer wasn't helping.

WEEKS 1&2:
SPOT RUNNING: WARM UP DO THIS FOR 2 MINUTES.

EXERCISE1:SQUATS
EXERCISE2:SINGLE LEG CALF RAISES
EXERCISE3:BENCH PRESS
EXERCISE4UMBELL FLYES
EXERCISE5:TRICEP EXTENSIONS OR 3 CHAIR DIPS
EXERCISE6:BARBELL CURLS
EXERCISE7:ABDOMINAL CRUNCHES

ALL EXERCISES SHOULD BE CARRIED OUT TO THE POINT OF MOMENTARY MUSCULAR FAILURE.

WEIGHT: IF YOU ARE UNABLE TO PERFORM AT LEAST 8 REPS OF ANY OF THE EXERCISES THEN THE WEIGHT USED IS TOO HEAVY, REDUCE ACCORDINGLY.

IF YOU ARE ABLE TO PERFORM IN EXCESS OF 15 REPS OF ANY EXERCISE (20 FOR LEG EXERCISES) THEN WEIGHT IS TOO LIGHT ADD 15-20% MORE ON NEXT WORKOUT.

WEEKS 3&4 FOLLOW IN ANOTHER POST.