Can anyone here please give me a bit of guidance to gain size?

[Vineshway]

I think this is my first post in 10 years here lol so yeah I need someone here to help me create a routine for a ripped upper body

So this is where i am at right now

I have been kickboxing for a few months now 3 times a week and overall in my life i have tracked a lot and played a ton of ping pong so i have stamina but when i go wrestlingclass my upper body strength lets me down other than that i just want to look bigger i am tired of looking harmless
My legs are pretty ripped but the upper body is the issue

I weigh 58 kgs i guess thats 125lbs or so I cant afford to eat enough meat all the time to get 125 grams of protein i have unflavoured whey protein usually take it after workout but can afford to take it twice daily
Can someone give me an idea what vegeterian food i shpuld be eating and how frequently to satisfy nutrition requirement

I dont have a gym subscription but i have some equipment
1.) Bullworker
2.) medicine ball 12 kg (burns)
3.) medicine ball 4kg
4.) Weighted Vest
5.) Throw Dummy 20kg (Very hard)
6.) Resistance ball
7.) 1.5kg knife
8.) Ankle Weights
9.) 15 kg Gadda (Indian Mace)
To get a pullup bar soon
Can anyone here create a workout routine on tuesday-thursday-saturday using the above equipment as monday-wednesday-friday i go for kickbox class

My goal is to gain 15lbs in muscle on the upper body the timeframe would be 6 months from now

Keep msging me and keep me on track and motivated

Are there any guides you feel would help me in my journey?

Again, thanks for reading whoever read this and feel free to ask me kickboxing, muay thai and weight cutting stuff

If you are a pro and can give me a pro routine i will give a free class for you or a student of yours in combat striking or weight loss via skype

[FaIIen]

Why vegetarian? Are milk products and eggs alright?

[BS57]

If you are a pro and can give me a pro routine i will give a free class for you or a student of yours in combat striking or weight loss via skype

So you know how to get smaller, but not bigger?

[ironwill2008]

I think this is my first post in 10 years here lol so yeah I need someone here to help me create a routine for a ripped upper body

So this is where i am at right now

I have been kickboxing for a few months now 3 times a week and overall in my life i have tracked a lot and played a ton of ping pong so i have stamina but when i go wrestlingclass my upper body strength lets me down other than that i just want to look bigger i am tired of looking harmless
My legs are pretty ripped but the upper body is the issue

I weigh 58 kgs i guess thats 125lbs or so I cant afford to eat enough meat all the time to get 125 grams of protein i have unflavoured whey protein usually take it after workout but can afford to take it twice daily
Can someone give me an idea what vegeterian food i shpuld be eating and how frequently to satisfy nutrition requirement

I dont have a gym subscription but i have some equipment
1.) Bullworker
2.) medicine ball 12 kg (burns)
3.) medicine ball 4kg
4.) Weighted Vest
5.) Throw Dummy 20kg (Very hard)
6.) Resistance ball
7.) 1.5kg knife
8.) Ankle Weights
9.) 15 kg Gadda (Indian Mace)
To get a pullup bar soon
Can anyone here create a workout routine on tuesday-thursday-saturday using the above equipment as monday-wednesday-friday i go for kickbox class

My goal is to gain 15lbs in muscle on the upper body the timeframe would be 6 months from now

Keep msging me and keep me on track and motivated

Are there any guides you feel would help me in my journey?

Again, thanks for reading whoever read this and feel free to ask me kickboxing, muay thai and weight cutting stuff

If you are a pro and can give me a pro routine i will give a free class for you or a student of yours in combat striking or weight loss via skype

None of the stuff you list is going to help you gain 15 pounds of muscle, opie.


You need Squats, Deadlifts, Presses, Rows, and Pullups along with steak, potatoes, and vegetables. Join a weightlifting gym and start reading the stickies at the top of the 'nutrition' forum.

[sooby]

All that equipment isn't really going to help you gain muscle. You can at best maybe get an OK metabolic complex workout out of it but that's pretty much the extent of that.

You can get protein from eating a lot of green vegetables, nuts, milk, lentils, eggs, chickpeas, beans, quinoa, oats, certain seeds in addition to anything else you an afford.

AND you are 125 lbs. You need to gain muscle everywhere not just your upperbody. Good luck trying to gain 15 lbs of muscle on your upper body alone. That'll take at the very least a few years let alone 6 months.

you need to either join an actual gym or get a barbell and a power rack. home workouts with your equipment will only get you so far.

[Squid24]

I dont have a gym subscription but i have some equipment
1.) Bullworker
2.) medicine ball 12 kg (burns)
3.) medicine ball 4kg
4.) Weighted Vest
5.) Throw Dummy 20kg (Very hard)
6.) Resistance ball
7.) 1.5kg knife
8.) Ankle Weights
9.) 15 kg Gadda (Indian Mace)

I have:

1. Throwing knife
2. Jo
3. Bo
4. Sai
5. Tonfa
6. Weighted vest
7. Punching bag
8. Bench with weights

The last one is what you need

[BS57]

Now I have the urge to watch a Steve Martin movie

[Farley1324]

Join a gym. Get strong at squats, deadlifts, overhead presses, bench press, rows, and chin-ups, while eating to gain bodyweight and aiming for 1g of protein per lb of bodyweight per day.

[Vineshway]

Cool ill buy a bench and a set of dumbells and up the protein intake as much as i can thanks guys

[Farley1324]

Cool ill buy a bench and a set of dumbells and up the protein intake as much as i can thanks guys

Power rack or squat rack, barbell, and plates, is what you really seek...

[Squid24]

Cool ill buy a bench and a set of dumbells and up the protein intake as much as i can thanks guys

Not just in Liquid Protein either...meat...lots of meat