Just starting... need suggestions/tips

**ACinKC03** · 06-12-2009, 09:26 PM

Hopefully some of you guys have been here before... Im 18 years old and tired of being skinny. I used to go to the gym maybe twice a week, but never learned how to get any benefit from it until I started going with friends that were much more serious. In the past month I have put on about 13 pounds, but recently its been getting harder to gain weight. In fact, until I started eating 2500-3000 calories a day, I have never been able to put on weight of any kind. My metabolism seems unreal...

I started at 113 pounds, 5' 8". Now I am up to about 126, but trust me, I'm extremely motivated. When I say I want 145 or 150, even 160, I mean it. I dont care how long it will take. I want it. Bad.

Here is what I usually do when I work out:

Day 1: Chest/Triceps
- Flat bench press, 3 x 6-8
- Incline press/dumbbells 3 x 8
- Decline bench 3 x 8
- Skullcrushers 3 x 8
- Tricep pulldown 3 x 8
- EITHER: Dips, 3 x8, OR Tricep extensions, 3 x 8

Day 2: Bicep/Back
- Pull ups: 3 sets until exhaustion
- Lat Pulldown: 3 x 6-8
- Preacher curls: 3 x 8
- Seated Rows: 3 x 8
- Dumbbell rows: 3 x 8
- Dead Lift: 3 x 6

Day 3: Shoulders/Abs
- Military press: 3 x 8
- Lateral Raises: 3 x 8
- Side crunches: 3 x 10-15
- Medicine ball: 15-20 V-ups, followed by side to side, 3 sets
- Leg raises: 3 x 20

Day 4: Legs (shoot me)
- Squat: 3 x 6-8
- Seated leg press: 3 x 6
- Weighted Calf Raises: 3 x 15
- Leg Extensions: 3 x 8
- More Calves: 3 x15

Day 5: REST

Hopefully the length of this doesn't discourage anyone from helping me out... any comments are greatly appreciated, and criticism taken lightly. I also need suggestions on diet, as Ive been told by many people that eating is more than half the battle. I take cytogainer weight gain powder every day after my workout, and try to eat as much protein as humanly possible. I stopped drinking soda and eating desserts, candy, etc. Im confused about carb loading and the benefits, or if that even applies to me as someone who is trying to put on MASS as quick as possible.

Thanks a lot for helping me out,

Austin

**Bigblue86** · 06-12-2009, 09:59 PM

Hello Austin,

Here's a few things that I can recommend to you...

1) Patience. It's so important, because so many want so much so fast. Especially when you're young. Bodybuilding/Bodyshaping is a marathon, not a sprint. Set goals and push toward them. For instance, I just started back up again on June 1. I will check my progress on July 4 and then again on Labor Day (Sept. 7).

2) REST!!!! You grow when you sleep, NOT when you lift. I can't stress enough how important it is to get enough sleep.

3) Read and educate yourself, but don't over do it. By this, I mean, don't go out and buy all the magazines (Flex, IronMan, M&F, MuscleMag) because there is too much info. and it can be confusing. The workout that bodybuilder A recommends this month, will be dismissed by bodybuilder B next month. Arnold's Bodybuilding Encyclopedia is a GREAT reference. You should check out Mike Mentzer's books, too. Remember, not every routine and not every excercise will work for you. Lot's of trial and error.

4) Keep asking questions. You can always ask me anything, I'd be happy to to try and help.

GOOD LUCK!

PS - STAY AWAY FROM CARB LOADING. It's not necessary for someone trying to GAIN weight.

**z0mbief00d** · 06-12-2009, 10:06 PM

Eat a **** ton. Seriously, if you work out like hell, but don't consume enough calories then you won't get the desired results. I'm 5'9" and used to weight 145 pounds. I'm at 165 right now, and I consume around 3,200 calories a day. Also, make sure you give your body good rest, so it can heal.