A workout for an underweight guy

S

ShaftedTwice

2
For starters, I am 15 years old, 5'11" and ~130lbs, very skinny. I have been working out for about a year now, but I am finally getting into it a lot now. I have used a home gym in the past and for about 2 weeks now I have been going to the gym instead due to a lot more weights and machines, along with a ton more motivation. My main goal right now is to put on some muscle weight to get me around 160lbs for now. Therefore, I am looking more for the bulk instead of the tone.

I have bought a tub of generic Whey Protein - 20g/serving, taking it right after my workout and at another time during the day as well. Starting yesterday, I am getting on a specific diet to boost my muscle weight and to get that body mass up. I am trying to intake 3500 calories/day, 130g protein/day, 150 good carbs/day, and 100 good fats/day. I am eating as healthy as I can for now and trying not to resort to a muscle weight gainer supplement.

My schedule for now is (but hoping that you guys can help me in this) is:

Day 1:
  • Biceps
  • Chest
Day 2:
  • Small Cardio Workout (Nothing too big because I want to gain weight)
Day 3:
  • Triceps
  • Shoulders
  • Back
Day 4:
  • Small Cardio Workout
Day 5:
  • Abs
  • Legs
Day 6:
  • Small Cardio Workout

Is this a good schedule, or should I change things, different splits or what?

I was also wondering about other supplements such as Creatine. Would this be fine for my age and everything, I am sticking to a good diet and would be very careful with it, but I am still unsure.

Should there be certain exercises that I should be doing? The main parts that I would like to bulk up are arms and chest, but I am mainly just going for overall muscle weight. Thanks everyone in advance!
 
I got a better workout for you.

Day 1- Chest, Shoulders, Triceps
Day 2- Back, Biceps
Day 3- Legs Abs
Day 4- Rest
Day 5- rest again if needed.

Do HIIT at least once a week. Eat about 3500 calories a day. After 2 weeks if you don't put on weight then higher the calories. 90% of your progress, comes from the kitchen. Make sure you are eating 1-2 grams of protein per body weight, get good amount of carbs and keep fat under 80 grams.

O and dont take Creatine, it is bad for you (if your young). A supplement i reccommend is Whey Protein. It digests very quickly. So have this meal after you workout:

2 cups of milk mixed with 1-2 scoops of Whey Protein
Yougurt
3 Eggs (or egg whites)
and a Fruit.

Good Luck.
 
Last edited:
I would suggest you looking for 3 full body workouts a week....fullbody workouts focus on compound lifts, such as deadlifts, squats, bench...etc.

That will help you gain the most muscle mass.
 
jman - Thanks for the schedule, I needed a good one. I've been doing 3500 cals/day, 160g protein/day, a lot of good carbs, and around that amount of fat. I'll keep in mind that meal after my workout, should be good. Thanks!

theenforcer - I've tried full body workouts in the past and I just can't seem to get them right. I'm rather scared to do a squat or deadlift wrong, I don't really know how to do them right and I might screw up my back.
 
theenforcer1 said:
I would suggest you looking for 3 full body workouts a week....fullbody workouts focus on compound lifts, such as deadlifts, squats, bench...etc.
That will help you gain the most muscle mass.
Click to expand...

I agree. Working muslces once every 7 days is not a prescription for gaining a lot of muscle mass.
 
Hmm, maybe I do need to do full body workouts, what do you say, every other day (3 times/wk)? I understand only doing muscles 7 days/wk wouldn't get me that much bigger. Thanks for the help guys
 
You must log in or register to reply here.
Back
Top