need help!

M

Michelangelo

0
hey guys!
i've been going to the gym since last september. i used to be bigger in size, due to many sports that i was doing. then, for a year, i didn't do anything, resulting in loosing a lot of weight and becoming extremely skinny.
when i started going to the gym, i gained about 5 pounds and a little more muscles, but i'm still too skinny!!
i don't really follow any diet or anything, and i think that is one of my problems.
the body type i'm looking forward to achieve is kind of like brad pitt's in fight club or snatch: not too big, but with toned and visible muscles.
i uploaded some pics to make you see what is my level
upper body:
close ups (flexing):



lower body:
whole body:

i would especially like to increase the width of my shoulders and the size of the chest. i'm not even sure what would be a good diet.
i can go to the gym everyday.

thanks for your attention :)
 
i forgot to say that i'm about 6'1" and weight between 160-165.
 
Hey mate!

Good that you posted here with you're current situation...

For experienced users on this forum to further analyze your progression, we will probably need your diet and workout.

Yes, you do look a little too skinny, but it's great to have a firm starting base.
I suggest that once you're diet is posted, we can help you out with the correct foods and workouts to bring up your BF%. I am guessing that a steady increase in body fat and muscle would be ideal, I advise that you don not rush yourself into heavy weights and increased calories as your body will not be used to it.


P.S - Just saw the last part on diets, post what you are currently eating and we can help out from there :)

Hope this helps :)
 
thanks for replying!
i used to do multiple muscles workout in just one day. i realized that it probably didn't help, so i changed to work one muscle group per day:

Monday - Chest

3 - 25 Push ups
3 - Bench press (25, 15, 8 reps for all exercises for each day, and the weight increases)
3 - Nautilus press
3 - Incline press
3 - Pec deck machine

Tuesday - Back

3 - 10 ull ups
3 - Seated rows
3 - Lat pull downs
3 - T bar rows

Wednesday - Shoulders
3 - Arnold press 20
3 - Laterals 10
3 - Front raises 8 or 10

and some abs workout

Thursday - Biceps & Triceps
3 - Preacher curl machine
3 - EZ curls cable
3 - Hammer curls
3 - Push downs

Friday
Some legs workout
Treadmill for 45 min or more

Saturday
Treadmill 60 min

Sunday
Rest Day

the weights depend on how tired i am

the diet is not that good

Morning: 2 eggs, milk

Morning snack: some chocolate

Lunch: depends (because sometimes i eat at home or at my school cafeteria) trying to eat chicken and some bread

Afternoon snack: fruits and a bowl of cereals with milk

Dinner: usually mediterranean stuff, like pasta or rice, salad with extra vergin olive oil, and for dessert some more fruits

sometimes i get some icecream and cheese, ham.

sometimes i work out after breakfast (on monday, friday), or afternoon after the snack.
 
Last edited:
Morning: 2 eggs, milk (add 2 slices of brown bread)

Morning snack: some chocolate (add nuts)

Lunch: depends (because sometimes i eat at home or at my school cafeteria) trying to eat chicken and some bread (make sure you try and eat some salad and more importantly, rice!) = CRAM ALL YOUR CARBS HERE * Try and relate your carb intake to your workouts *

Afternoon snack: fruits and a bowl of cereals with milk ( more nuts, also get some oats in there)

Dinner: usually mediterranean stuff, like pasta or rice, salad with extra vergin olive oil, and for dessert some more fruits (That looks good)

sometimes i get some icecream and cheese, ham.

sometimes i work out after breakfast (on monday, friday), or afternoon after the snack.

* Make sure you are drinking plenty of water... Remember, don't eat small portions, eat a healthy plate full! *

Your diet wont be a usual diet that people follow, as you are weight training, but you also need to increase fat percentage in your body, so eating carbs outside of usual meals will be fine.

Hope it helps :)
 
^wG said:
Morning: 2 eggs, milk (add 2 slices of brown bread)

Morning snack: some chocolate (add nuts)

Lunch: depends (because sometimes i eat at home or at my school cafeteria) trying to eat chicken and some bread (make sure you try and eat some salad and more importantly, rice!) = CRAM ALL YOUR CARBS HERE * Try and relate your carb intake to your workouts *

Afternoon snack: fruits and a bowl of cereals with milk ( more nuts, also get some oats in there)

Dinner: usually mediterranean stuff, like pasta or rice, salad with extra vergin olive oil, and for dessert some more fruits (That looks good)

sometimes i get some icecream and cheese, ham.

sometimes i work out after breakfast (on monday, friday), or afternoon after the snack.

* Make sure you are drinking plenty of water... Remember, don't eat small portions, eat a healthy plate full! *

Your diet wont be a usual diet that people follow, as you are weight training, but you also need to increase fat percentage in your body, so eating carbs outside of usual meals will be fine.

Hope it helps :)
Click to expand...

thanks for the diet improvement :)

do you think i also need to add some protein shake, or do it later after i gain some weight?

and is my work out plan ok?
 
Hmmm, yes.. you're technically in a bulking period. You have a slim structure to start working on, so eat loads, get those protein shakes in and lift what you feel comfortable with :)

Don't go eating portions which larger people would do on their bulking period, as your body will not cope with the intake.
 
yeah, i'll increase the lifting weight when i'll get better at it.

for the protein shake, if i work out in the morning, like sometimes i start at 8-9 am and other times at 10 am, should i drink it after? i know i have to eat the breakfast like 1 hur before the workout. i'm not sure if the protein shake is better before or after.
 
I am not 100% on that, some people have different views on it :/ If you ask one of the more experienced lifters, I am sure they can give you a tried and tested answer... I am guessing before though :) (Sorry I think I made a mistake on one of my previous posts)
 
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