Decided to begin going to the gym!

[GuilhermeCRS]

Well. First of all I'll introduce myself.

I'm 18, brazilian, medicine student and have never been to the gym.
I used to practice and play on amateur handball, soccer, 100m and long jump competitions in high school but stopped to study and pass the university entrance exams.

In this gap of sedentarism I didn't abandon my soccer matches every weekend and last year (march, 5th) had an anterior cruciate ligament complete rupture. I came back to the soccer without proper physical conditions (although the recovering time was already ok) and destroyed it again =P 4 months ago.
I did the surgery AGAIN 2 months ago and decided to go to the gym to do the physiotherapy part I couldn't do at home: Bike and elyptical (for now).

Paying free time in the gym and doing just these two would be dumb so I decided to get lean body mass and w/e is good for health and looks.

I would like to know if I have a good "chassis" to get lean mass and if my measured BF is right. Here are the exam results:

L Forearm: 27 cm
R Forearm: 27 cm
L Arm (Relaxed): 27,5 cm
R Arm (Relaxed): 28 cm
L Thigh: 47 cm (The leg of the LCA problem)
R Thigh: 51 cm
Thorax: 92 cm
Waist: 74 cm
Abdominal: 76 cm
Hips: 92 cm

Weight: 65,2 Kg
Height: 172 cm
BF: 10,5%

Fat Mass: 6,9 Kg
Lean Mass: 58,3 Kg
Muscular Mass: 33,4 Kg
Residual Mass: 15,7 Kg
Bone Mass: 9,2 Kg
IMC: 22 kg/m2
Arterial Pressure: 100/70 mmHg

And, of course, the pictures... Just don't know if the angle is good enough to evaluate something. Suggestions of training are also welcome. Just remember I'm a beginner .

 

[marko157]

What are your goals ...you have a low body fat and look good as you are

But you also have a good base to bulk

Post up your routine

Whats your diet like

Either way good luck

 

[GuilhermeCRS]

Thx for the answer

My objectives are:

1. Gaining 7-10 Kg of muscular mass without raising my BF or even lowering it.
2. Getting better abs... what do I need the most to achieve it: lower bf or more hipertrophy for these muscles?
3. Pecs. My thorax size is fine for me as it is but the pecs refuse to have a decent look, maybe it's genetics... or all the hair >.>
4. Good physical condition to play soccer, run and jump again after recovering. Is there anything I can do about my upper body to help with it?

My routine is a mess:

I wake up at 6:00 and have no breakfast because of the lack of time (shower, walking to get the bus at 6:40). I drink a cup of coffee around 8:30 between classes and eat a sfiha or something like that.

For lunch I eat a good amount of rice and beans, some random salad, some kind of pasta and some kind of meat.

At the afternoon I don't eat anything but almost always get another coffee between classes. If I eat something it's an ice cream, chocolate or pie.

I go to the gym 3 or 4 times a week depending on the university schedule. I stay there for one to one and a half hour:

15 minutes of bike to warm-up

A - triceps, pecs, shoulder, lower-abs, leg extension (low weight, physiotherapy)
B - back, biceps, upper-abs, leg aduction (the only lower body exercise I can do for now)

10 minutes of bike and 10 of cross (physiotherapy too)

I alternate A and B.

At night I normally eat 2 french breads with 1 piece of cheese and 2 of turkey ham and tuna OR pizza OR some not-so-****ed-up fast food like Subway OR rice with some vegetables and 2 egg whites.

Almost always drink 2 glasses of pure skim milk at night.

I ocasionally eat chocolate and drink diet/light soda.

I'll try to change the diet gradually. I know it's low on proteins and not very healthy.