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  1. #1
    Registered User skinybulker's Avatar
    Join Date: Dec 2012
    Stats: 143 lbs
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    skinny guy trying to bulk up. need help on how to proceed

    hey. im 22. almost 173 cms tall and weigh 143lbs. i know im skinny. hitting the gym daily for less than hour or so for a month. four months back,I tried bulking up by taking home made oatmeal shakes in the evenings. I grew by 22lbs, but only my butt, thighs and face have gained weight. should i stop taking n shakes n cut or workout harder than im doing right now and keep the shakes. what workout routine should i follow. im a bb noob.
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  2. #2
    Registered User flyp313's Avatar
    Join Date: Mar 2011
    Age: 21
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    find your bmr then go 500 calories above to bulk maybe more idk and 500 under to cut
    and read stickys in workout routine section or look up starting strength great beginner routine 3 day split
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  3. #3
    5ever bulking jhuf24's Avatar
    Join Date: Oct 2011
    Location: Melbourne, Victoria, Australia
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    find out your metabolic rate (how many calories you burn a day) using an excel calculator found here http://forum.bodybuilding.com/showth...8897223&page=1

    and then follow it by making a diet and meet the macronutrients and calories the calculator says you should, and if you're not gaining weight adjust the calories by eating more/less (more most likely as you're an ectomorph [find it hard to gain weight])

    Then lift more 3-5 times a week and make sure you hit ALL muscle groups hard and enjoy gains ))
    R.I.P. Aziz Sergeyevich Shavershian
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