Getting my act together

F

Fit-freak-91

0
Hey forum,
I decided it was time i really got my act together, and before i actually started my workouts and diet, i decided to post the dreaded BEFORE picture.
Everyone hates them, but i just want everyone to see what im workin with here. :yelrotflmao:
Im 6"1 and way about 62kgs, last time i weighed myself.

photo.jpg


Cheers,
Brendan.
 
and i'm 18, i forgot to put that. It wouldn't let me edit.
 
hey man good luck with the training and new diet.........

Just out of interest, what sort of training are you going to do?
Hows your new diet looking?
 
mass will come from 2 things. increased food intake and working the big muscles. That means the big 3: squats, deadlifts & bench press. do you want the mass for anything in particular?
 
Nothing in particular no, i'm just sick of being the skinniest kid in the crowd. its not that i care what other people think, i'd just like to be bulkier.
 
First of all work out your BMR (basal metabolic rate), you can find a calculator by googling it. Make sure you multiply by the activity factors that are listed on the site as well. That should give you a rough idea of how many calories you need each day to maintain, then add about 500 a day to that figure and you should gain weight.

If your metabolism is as fast as you think then you still might not see much gain on that number so if after a few weeks you haven't gained weight then add 500 more. IMO just as a guess I'd say you need to start eating about 3,000 Kcals a day to gain

As for your training you need to create a plan based around the following

Upper vertical press (eg military press)
Upper vertical pull (pull ups)
Upper horizontal press (bench press)
Upper horizontal pull (seated row)
Lower push (squat)
Lower pull (dead lift)

Read the stickies too
 
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