Welcome and Advice Needed Please

[keephealthy1987]

Hi
Ive been browsing the forum as a guest for a while now and i have some seen very useful threads. I would like some advice please

At the moment i believe i am way too thin. I am 20 years old and about 6ft 3inches tall and weigh 65Kg. I would like to reach a weight of about 80Kg but also want to obtain a 6-pack. Can i achieve these targets both at the same time, or do i need to gain weight first?

I have been eating more protein for the past month (about 95g a day, weight in Kg * 1.5) and have removed the bad foods (crisps, burgers etc.) from my diet for 2 / 3 months. And i have been exercising for about 1 / 2 months

With this topic i am hoping to recieve help with my diet and exercise routine

How much protein, carbs, fat, calories am i looking to eat daily? I understand that you would need to take your weight in Kg * 1.5 to get your required protein intake but since i am looking to gain do i need to eat more?

Exercise: I cannot afford to join a gym, but i do have the dumbbells, barbells and a bench at home. Can i reach my targets with this equipment?

Thank You
Sorry if i have missed out any information
Once i understand how much protein, calories etc i need to eat i will post a list of foods i eat and hope to recieve some comments

Edit: forgot to mention i am a male

 

[keephealthy1987]

i've found this article


I'm not 100% certain about how to calculate my daily calorie intake
Ive got a figure of about 2600
And i have got a protein figure of about 210 (140pounds * 1.5)
Still not sure about how much fat and carbs i need to eat

Thank You

 

[Friendly_Giant]

hello and welcome dude hope it all works out for ya. Just had a though when u said youe weigh 65kg and you said you would like 6-pack abs. I'm am also 6 foot 3 and i weight 97kg and i myself am called skinny quite a lot, so im assuming that you are quite skinny.

If this is the case 6-pack abs will be very easy for you to obtain, since getting a 6-pack for most people is all about removing the fat that covers our abs. With skinny people who don't have abs its a much easier process of just doing ab excersises. Try doing basic crunches and any other ab excersise you want(theres plenty on this website and the internet so pick whichever you want). Oh and about every second day, dont make the mistake to bust your abs everyday, they are like any other muscles and need to rest to grow good luck with it ey