Weight Gain Shakes and size increase? - Ectomorph?

[Timmilesmusic]

Hey guys, quick sum up.. i don't want to be massive and look like a body builder, i just want the "Beach body" surfer look, that of Zac Efron say.

I currently weight 10 stone 2. A significant increase on what i weighed about 3 weeks ago 9 stone 4. I have never been able to gain weight, i'm 21 now and 6 ft1 and still have great trouble. i have been going to the gym 5 days a week doing the following workout
on Sunday, Monday, Tuesday. (WEDNESDAY REST) Thursday, Friday (Saturday Rest) and although i have noticed myself toning, i appreciate it is way too soon for me to be bulking but i just want advice on what i need to be doing and what the best weight gain shakes are, I'm currently using a weight gain shake which gives me 400 cals and im taking it 3 times a day, pre and post workout and usually in the morning along with eating 3 to 4 food meals per day about 500 to 600 calories each, usually consisting of pasta, beans, rice, beef casaroul etc. i am also taking Bulgarian Tribulus Tablets and creatine which currently don't seem to be working, like i said i don't want to be huge.. i'm sure most of you know the Zac efron look and im sure most of you are already much bigger than that but i am very small so thats my current goal. just hoping for some help! thanks guys.

1. Chest and Triceps –

Warm Up – 10 Minutes Running
Dumbell Press Flat – 3x12
Dumbell Flyes Flat – 3x12
Incline Press – 3 x12
Press-ups – 3 sets Until fail
Cable Flies – 3x12
Chest Press machine – 3 x 8 heavy
Peck Dec – 3 x 8 heavy

Rope Push down slow – 3x12
French Press – 3x10
Narrow Dbell Press 3x12

5 Minutes on Abs***
Cool down – Rowing 10 minutes and stretches

2. Back And Biceps –

Warm Up – 10 Minutes Rowing
Pull-ups (Overhand grip) - 3x10
Single Arm Row Dumbell (heavy) - 3x10
Wide Lever Row - 3x12
Lat Pull down (Wide grip, Heavy, overhand) – 3 x 10
Dumbell Pull over - 3x10
Back Extensions - 3x15

Narrow Pull Down (Underhand Grip) – 3x8
Seated Curl with Twist – 3x12
Cable Curl up – 3x12

5 minutes Abs***
Cool down – stretches

3.) Shoulders and Legs

Warm up - Running 10 Minutes
DBell Shoulder press – 3x10
Seated Lat raise – 3x12
Front Raise -3x10
Standing Arnie Press – 3x12

Leg Press – 3x15
Leg Extension – 3x12
Leg curl – 3x12
Weighted step-ups - 3x10

5 minute Abs***
Cool down – Rowing 10 minutes and stretches

[I_try]

I see no bench press, dead lifts or squats. More compounds less isolated stuff

[Timmilesmusic]

I see no bench press, dead lifts or squats. Need compounds dude.

Hey Buddy, unfortunately, the gym i use is very small.. its pretty much a private gym and because im a student it costs just under 20 a month for me, now the downside to this is they don't have Barbells so i have only the use of machines and free weights unfortunately. until i can afford a better gym i have to work with what i have.

[skinnytomuscle2]

Hey guys, quick sum up.. i don't want to be massive and look like a body builder, i just want the "Beach body" surfer look, that of Zac Efron say.

I currently weight 10 stone 2. A significant increase on what i weighed about 3 weeks ago 9 stone 4. I have never been able to gain weight, i'm 21 now and 6 ft1 and still have great trouble. i have been going to the gym 5 days a week doing the following workout
on Sunday, Monday, Tuesday. (WEDNESDAY REST) Thursday, Friday (Saturday Rest) and although i have noticed myself toning, i appreciate it is way too soon for me to be bulking but i just want advice on what i need to be doing and what the best weight gain shakes are, I'm currently using a weight gain shake which gives me 400 cals and im taking it 3 times a day, pre and post workout and usually in the morning along with eating 3 to 4 food meals per day about 500 to 600 calories each, usually consisting of pasta, beans, rice, beef casaroul etc. i am also taking Bulgarian Tribulus Tablets and creatine which currently don't seem to be working, like i said i don't want to be huge.. i'm sure most of you know the Zac efron look and im sure most of you are already much bigger than that but i am very small so thats my current goal. just hoping for some help! thanks guys.

1. Chest and Triceps –

Warm Up – 10 Minutes Running
Dumbell Press Flat – 3x12
Dumbell Flyes Flat – 3x12
Incline Press – 3 x12
Press-ups – 3 sets Until fail
Cable Flies – 3x12
Chest Press machine – 3 x 8 heavy
Peck Dec – 3 x 8 heavy

Rope Push down slow – 3x12
French Press – 3x10
Narrow Dbell Press 3x12

5 Minutes on Abs***
Cool down – Rowing 10 minutes and stretches

2. Back And Biceps –

Warm Up – 10 Minutes Rowing
Pull-ups (Overhand grip) - 3x10
Single Arm Row Dumbell (heavy) - 3x10
Wide Lever Row - 3x12
Lat Pull down (Wide grip, Heavy, overhand) – 3 x 10
Dumbell Pull over - 3x10
Back Extensions - 3x15

Narrow Pull Down (Underhand Grip) – 3x8
Seated Curl with Twist – 3x12
Cable Curl up – 3x12

5 minutes Abs***
Cool down – stretches

3.) Shoulders and Legs

Warm up - Running 10 Minutes
DBell Shoulder press – 3x10
Seated Lat raise – 3x12
Front Raise -3x10
Standing Arnie Press – 3x12

Leg Press – 3x15
Leg Extension – 3x12
Leg curl – 3x12
Weighted step-ups - 3x10

5 minute Abs***
Cool down – Rowing 10 minutes and stretches

you do to work your chest somehow!

[quarterback14]

Hey Buddy, unfortunately, the gym i use is very small.. its pretty much a private gym and because im a student it costs just under 20 a month for me, now the downside to this is they don't have Barbells so i have only the use of machines and free weights unfortunately. until i can afford a better gym i have to work with what i have.

do dumbbell deadlifts, dumbbell bench press, and at least weighted lunges

[CajunPballer]

Hey Buddy, unfortunately, the gym i use is very small.. its pretty much a private gym and because im a student it costs just under 20 a month for me, now the downside to this is they don't have Barbells so i have only the use of machines and free weights unfortunately. until i can afford a better gym i have to work with what i have.

Then use the dumb bells to DB bench press, DB incline press, and DB squat.

But, since you want to look like Zac Effron, you don't even need to go to a gym. Just eat right around maintenance and do push ups and crunches.

[Timmilesmusic]

you do to work your chest somehow!

sorry, i do what to work my chest?

And thanks guys, i'll take all this advice in, for now i will stick with the gym, but i think eventually i will do alot more stuff at home. to develop that beach body look, with weight gain etc what sort of time period am i looking at? ive only been training about 1 month so far, i appreciate its different for everyone... i'd like to try and set myself a realistic time scale.