NEWBIE: Wanting to bulk up / Seeking Advice

[EPIK]

Hows it,

As stated above, im after some advice on the best way to gain size.

Im 23, just under 6'4, and weigh 75kgs. One of the trainers at the gym i go to done a quick pinch test and im 11% BF. (This did not take into account my height as the computer was playing up at the time, so he reckons itll most likely be lower.) Ive been the same size for years, and havnt really trained before starting a few months ago ( Went hard for a couple months, then slacked off, on the piss etc. ) Back in to it now and wanna give it a good go.

Training ive been doing:

Chest and Arms twice a week

Shoulders and Back twice a week

Legs and Abs once a week ( Try fit abs in after other workouts if i have time )

Diet and Supplements:

To be honest i dont really have a consistent diet, Ive always just eaten what ever beacause ive never put on weight.

Would it be wise to get an eating plan made up? Rather than listen to my mates who say "just eat a whole lot of chicken and steak and make sure you get heaps of carbs in, cause you dont get fat"

Daily im having a few protein shakes, and NFS Kre-Alkalyn Caps.

Thinking of also adding t-boosters to help the process?

Any help and advice is very much appreciated, Would like to try and do things right and not waste months of work and motivation to find it was all for nothing.

Thanks in advance

[Van Smasch]

having a similar experience I can say diet would be the first thing to work on. Your mates aren't totally wrong. Adding more lean meat to your diet along with complex carbs like oats and brown rice, will help you pick up some weight. Remember eating more calories than you burn will result in growth.

Its also important to give your muscles lots of time to recover so maybe opt for a training schedule that trains each muscle hard once a week.

As for supplements protein powder and kre-alk are a good start iv had success on both. As for test boosters don't waste your time and money till you sort that diet. Iv worked with tribulus for abit but didnt really get much from it even whilst on a good diet. try some multi vitamins, L-glutemine, and fish oils. they give alot more bang for buck

[tinytraps]

f*ck dude did just get out of a concentration camp or something?? Thats pretty underweight for your height.

Red meat is your friend, the higher fat content will make it easier to make up the extra calories you need.

key foods for bulking: mince milk and pasta. Eat that all day everyday and you will grow.

In the gym focus on the heavy compounds squats, bench, deads, millitary press rows and pull ups.

[Gym rat]

I would suggest to ask one of the trainers at your gym to make a eat plan up for since you are underweight for height I would ami for something around 95kg or 98 kg and eat every two to three hours and go for food with a higher fat intake like milk,big steaks ie 300g steaks,pasta which is cheap to buy,eggs and lots of heavy training in the gym as well.

[Yeah-Buddy]

Its also important to give your muscles lots of time to recover so maybe opt for a training schedule that trains each muscle hard once a week.

My best success training wise came from training body parts twice a week. Balls to the wall both sessions. More recently Ive refined that to about every 4th-5th day. Once a week never yeilded any results growth wise for me while once a week was the perfect balance for some of my mates who grew well off that frequency. Experiment with it to find what works best but always go as hard as you can. Light sessions pump sessions are just for pussies who cant handle training hard.

[Luigi]

6 4 ?

screw the diet plan mate just eat everything in site and train heavy and hard. you should reach 110kg easily at your height

[Rookie]

Yeah agree with Luigi, if you start skinny doing a see-food diet is the best way to go. A mate of mine is 6ft 5 and started at 68kg and is now 94kg after 2years training and eating as much as possible- the fork is your friend in this case

[Monarchking]

hey man, as a newbie training wise I did pretty well off Starting Strength.

[EPIK]

nah nah havnt been in a concentration camp haha, and have always just been tall and skinny since i was a kid. As for the diet advice, i didnt realise thats how often you need to eat, i actually thought i did eat heaps, but in saying that it is mostly bakery or mcdz through out the day, and only cooked meals after 5, will probablly get the dude at the gym to sus sumthing so ive got a guide to start with and try get into a routine.

Will definatley have to a have a read through the starting strength thread, cheers for the link.

[Rookie]

Mate, good to see youve come here with a curiosity for the want to get huge.

Based on what I've been taught by competitive bodybuilders and powerlifters is to keep things real simple. DO NOT overthink stuff- I did that for a couple months and got nowhere.

1) Carbs and protein and every meal (rice, oats, pasta, kumara, spuds and protein- meats, protein powder etc)

2) Be consistent with eating= every 2hrs bro. Get your body used to eating quite a bit and frequently too.

3) See how you go with that and if you don't get anywhere add more food to each meal.

Just my 2cents and what I've been taught by the veterans:

Rookie

[Luigi]

yea aim for every 2 hours.

try not to eat too much mcds or bakery stuff its much cheaper to have a can of tuna and a few cups of rice