This is my situation:

length = 1.83m (6'1)
weight = 57kg (125.6 pounds)
age = 27

i'm starting training next week and i'm eating as much as i can ... just not enough! (maybe i should stop smoking ... heard that helps in gaining weight.)

i'm reading Vince DelMonte,No-Nonsense Muscle Building - Skinny Guy Secrets To Insane Muscle Gain but i don't think it's my solution since this guy is a little to extreme and i have more time then 6 months.

I just need some tips on what to eat, how to count my intake of calories and how much i really need.

And maybe someones training schedule ...

Thx in advance!

Just eat a lot. As much as you can. Go to failure and leave some rest. Its simple. If you are not growing, you are not eating enough.

Epic post incoming, there's plenty of these threads so I'm gonna make this one that I can refer other people to.

In terms of calories, count what you are currently eating. There's plenty of websites. Fitday is one. Do this for a week then average it out per day. This is your 'maintenance' level. Try to eat 500-1000 calories above that level, as you will need the extra energy to work out, recover, and gain muscle.

In terms of working out, your routine will change (optimally no more than once, but that's unlikely, and at least once). You should begin on a strength program. This will develop your strength levels far faster than a hypertrophy routine, since you can make faster progress. Once you are at adequate strength levels, you can switch to a hypertrophy routine for extra size. Both gain strength and size, it's just that each have different aims.

A very good strength program is described in this thread below: Search 'Stronglifts' and you'll see my post. It's a modified version of it (I changed the number of sets for better progression and the direction your palms face in one exercise, that's it), and that thread should tell you enough about it to get started, plus there's a pic of the progress I made on it.
exercise-routines-vt77041.html

If you need more info on the program, there is a Stronglifts website.

Details on how to do the exercises can be found at exrx.net, Stronglifts or Starting Strength Wiki.

More detail on diet can be found at Stronglifts or Starting Strength Wiki. Basically, worry about getting lots of calories and lots of protein for now. Eat healthy if you can but do NOT feel guilty about eating junk food. It's a great way to get calories in.

THAT'S ALL YOU NEED TO WORRY ABOUT FOR NOW. What I'm including below is information you can use later. If you stick to this program, add weight every week and recover and eat properly, you'll put on a lot of muscle. If your weights keep increasing (and that's the important part, ALWAYS progressing), how could you not?

Once you've gained enough strength and your major muscles are just about the size you want them (this will take at least a couple of months, stick to the program!), you will want to switch to a different routine, with two focuses: Size, and aesthetics. This program will have higher repetitions, more exercises, possibly a more complex split, etc. Transitioning to this program ought to make you a little larger, and develop better proportions and more minor muscles. Try looking through the interviews on SimplyShredded to find someone whose body you like (don't worry about size, merely the way it looks! Size is determined by weight, not routine), and emulate their routine.

Finally, once you have enough size and like the way you look, you will want to shed fat. This will make your muscles look more impressive and help getting a 6-pack and whatnot. This is a fairly necessary step since while eating excess calories, it's all but impossible to avoid putting on some fat (not necessarily looking fat, since you're hopefully putting on even more muscle, but the fat will be added). Eating less excess calories would lead to being able to stay lean, but you would make extremely slow process. It's faster to reach your goal through this 'bulk and cut' cycle.

For that, you can probably keep your current routine (though there are 'cutting' routines - it's your call at that stage), but you will need to become very strict about your diet. Now you have to track both calories AND the food you eat. Basically, there's lots of theories about how to do this, but a proven one is the SPAM diet - high protein, adequate fats, low carbohydrates. This will lead to increased fat burning with better muscle retention. Switch to a diet that achieves this, and see how much fat you lose.

If you've lost enough, great. If not, unless you want to go even stricter with the diet, you'll need to reduce your calories. Reduce your daily calories by 500 or so and see how much you lose. All done? Nope? Reduce em further. Keep going until you're where you want to be, and hopefully (depends on your diet) you kept 95% of your muscle. So... now what?

Well, if you want to be slightly bigger/smaller you can just tinker with your calories. If you want different proportions and aesthetics you can switch your routine. But if you're okay with the way you look, then:

Count your daily calories. This is your maintenance level. Continue eating this.
Count your daily nutrients. This is your maintenance diet. Continue eating this.
Look at your workout program. This is your maintenance program. Continue working out the same way.

If you put the same fuel in your body and work out the same way, you'll look the same. Congratulations.

Great post!

Thx for the help!

Low carb diet is best for muscles gain.We can get muscles with the use of protein juice daily.

_________________
physical therapy management

What kind of metabolism do you have? Is it safe to assume you have a fast metabolism which is why you are so light?

At the moment I'm training in the gym with Rugby players who all have serious size.
I use to be above average for size and was mostly toned however i wanted to start gaining size as well so i Joined the gym and started training with these guys and following their rules , which I have noticed a hell of a difference. Heres a general overview

Nutrition
You want to ensure Protein is in every meal you have
- Preferably have 6 meals a day
- Tuna and chicken are some of the cheapest and best sources of protein you can include in your diet
-Lots of water

Suppliments
Whey Protein (Whey Isolate preferably) - Added protein to diet
Creatine - Cell volumiser (pumps water into your cells making your muscles appear bigger) also it helps with recovery
Weight Gainer - Mainly added carbs to give more calories to your diet
Multi vitamin - Theirs so many scientific benefits I cant be bothered explaining , Trust me !
Green Tea - again as above
If your from the uk I recommend www.myprotein.com for your supplements

Training
Go with a friend to the gym as they will help you and can push you and spot you and also Motivate you
Always ensure you have Perfect technique when working out.
Technique> weight your lifting ( If you cant do the technique properly drop the weight!)
This is a basic routine which is similar to what I started off doing and its a safe routine to follow to ease yourself in http://gymlad.com/?p=31

Goodluck

stopping smoking is a good idea because you're going to be exercising and also its just better for your personal health and well being not to mention your teeth and skin etc etc blah blah blah

BUT one thing i would recommend for increased muscle growth is...dun du du duuuuun
Train Legs. (reasons following)

lots of people want a bigger chest and arms etc and so they focus on their upper body but
1) your proportions get messed up if you do no leg work (and i mean heavy weight sessions not just running)
2) training your legs promotes muscle growth, they are a HUGE group of muscles and training them WILL promote whole body muscle growth and release growth hormones

Also, make sure you train your back properly and with good form, your arms and shoulders and chest will not progress as well/fast/efficiently if your back is lacking dont forget your back and legs support the rest of your body you wouldnt build a house without foundations
hope that helped i didnt read the other posts so sorry if i rehashed anything

stopping smoking is a good idea because you're going to be exercising and also its just better for your personal health and well being not to mention your teeth and skin etc etc blah blah blah

BUT one thing i would recommend for increased muscle growth is...dun du du duuuuun
Train Legs. (reasons following)

lots of people want a bigger chest and arms etc and so they focus on their upper body but
1) your proportions get messed up if you do no leg work (and i mean heavy weight sessions not just running)
2) training your legs promotes muscle growth, they are a HUGE group of muscles and training them WILL promote whole body muscle growth and release growth hormones

Also, make sure you train your back properly and with good form, your arms and shoulders and chest will not progress as well/fast/efficiently if your back is lacking dont forget your back and legs support the rest of your body you wouldnt build a house without foundations
hope that helped i didnt read the other posts so sorry if i rehashed anything

Easy. Run, Whey Protein with 1%/Fat Free milk, and weight lifting.

Get a gym membership and play pick up basketball games or tennis or run or do something you love that has some cardio to it.

What i did for 3 months, I was on a weight training program so i'd lift at about 8 AM for 45 min- 1 hour then drank a little bit of whey protein with 1% milk, not too much, just about 8 oz, then i'd eat something with high potassium (Kiwi & Bananas work best) and then ate peanut butter ritz crackers (peanut butter has High protein which is what you need to gain muscle and peanut butter gives you high energy) and WATER, then rest up for 30 min (let your muscles recover for a lil bit and let the proteins settle) then I'd play pick up bball games for an hour or two (running burns fat and muscles are worked) then I'd eat whatever meal with a glass full of milk mixed with 1% whey protein. You don't really need to "Diet" per say, just not kill yourself with food. Eat 3 meals a day (BREAKFAST IS CRUCIAL if u dont eat breakfast then kiss all your hard work goodbye) with some snacks in between (Fruits, peanut butter crackers, veggies, whatever) and dont eat dinner 2-3 hrs b4 u go to bed. If your hungry before you go to bed eat a cup of fat free vanilla yogurt with some walnuts or whatever or just some fruit. Nothing too hard, jus a little life style change.

Don't lift on your own, have a trainer give you work outs unless you know what your doing. Ideally you want to do HARD upper body (waist up) and abs on day, next day do HARD lower body (Waist down) and abs the next day, then take a day's break. Your muscles need a day or 2 to heal and to get bigger after you drink the protein so if you concentrate on one region your ruining your body in a sense.

Last summer i was 5'10 230 pounds (was considered obese). Now I'm 6'2 208 (All muscle). Yes it is hard to stay dedicated but its all worth it in the end.

More specifically do weighted squats. Exercised muscles release testosterone and growth hormones. The bigger the muscle, the more hormones released. Your thighs are the largest muscles and working them with barbell squats will help big time. Dont use the pad either, rest the bar on your shoulders and make sure you keep them flexed during the whole set. You;ll develop traps and rear delts as well as strong thighs in no time.

I seriously question some of the methods, tips, and other shit I've heard from several of you. A couple have the right idea. But most of you are pud-whacking dumbasses, to be honest. So here's a small, no bull, tidbit i threw together, and i thought you might like it, since it actually offers some sound advice...

First and foremost- DO YOUR OWN RESEARCH.

Next, GO TO THE GYM. Lift hard. Like 6-12 reps, do AT LEAST 8 or 9 sets per muscle group.

Squats, deadlifts, bench and incline presses, Lat pulldowns and rows, and dumbbell curls and other lifts (With weights). And anything else that tickles your fancy, from machines, to gay medicine balls and lady weights, can usually be found at your local gym. Stick with some those core, free-weight movements laid out above if you're new to weight lifting, and are halfway serious about building muscle. No rests over 3 minutes between sets, 90 seconds is ideal.

If you want results, try an innovative weekly workout split like this sample-
Monday-chest and biceps
Tuesday-Legs
Thursday-shoulders, and triceps if they're not too sore from mondays chest
Friday-Back and alternate muscle group such as calves, abs, or rear delts

If you're going to the gym and training decently, you shouldnt need to hit the gym more than four days a week, unless you have some other goals besides building lean mass. Cuz chances are, you'll be overtraining, and will reach a point of diminishing returns with respect to lean weight gains. Also, switch up your routines from time to time. Experiment my friend, the gym is your oyster.

Run or do some other intense cardio if you're fat. Cardio exercises are a necessary evil for almost everyone. Get that through your head now. Almost any and all ab exercises WILL NOT remove belly fat, sorry to break it to ya. They only carve abs and other core muscles, unless theoretically, they are done in some aerobic manner, possibly burning at best, a negligible amount of belly fat. Just remember that cardio exercises like running, jumping rope, and swimming are MONEY for burning fat. Cardio sucks in my opinion, but being a chubb-a-lubb sucks too. Which is worse in your opinion? If you said cardio, then get the fuck out of this forum.

STUFF YOUR FACE. With good sources of protein. READ YOUR FOOD LABELS. Count calories and grams of macronutrients (Fats, proteins, carbs, etc.). So ya, small to medium meals at least 5 or 6 times a day. Idc what anyone else tells you about growth hormones and insulin sensitivities from fasting or whatever. They may be right about some stuff, but NO ONE gets swoll from eating like a bird. Period. When training properly, your body needs more nutrients. Obviously. Besides, you can accomplish greater hormonal manipulations through training. So eat the food goddammit. Whole grain foods are good, and fats are not your enemy. Unless you're REALLY heavy.

Lean meats should be at the top of your list, milk and eggs are high in protein too. Eggs are high in cholesterol, but are invaluable for lean muscle gains. So egg whites only for the cholesterol-conscious among you. Soy protein also has small, unique benefits, and it's great for vegans and stuff...

Don't forget to eat your fruits and veggies. They are good for you. Carbs aren't the bad guys, and will actually help you build muscle. If you say otherwise, i will cyberslap your bitchass.

At least a gram of protein per pound of bodyweight (2 to 3 times as many grams of protein per kilogram of bodyweight) More fats, less carbs toward bedtime so you can SLEEP BETTER and GROW (Sugars before bed keep me up at night, idk bout you guys). Whey protein powders are solid, but a blend including casein, carbs, amino acids, and (if you're so inclined) creatine would be better. However, CREATINE IS A NO NO FOR MOST PEOPLE WITH BLOOD-SUGAR AND OTHER RELATED HEALTH ISSUES. My homie is diabetic and slugs down pre and post workout creatine shakes like theres no tomorrow and he's a pretty healthy and muscular guy, so don't quote me on anything, I AM NOT A PROFESSIONAL. Idk where i was going with that.

SO DO RESEARCH for your specific body type and needs, and find what works for you. No one can give you a fully accurate assessment of your bodily needs and limitations over the computer. Unless they know you or something. The best thing you can do is TO DO YOUR OWN RESEARCH. Bodybuilding dvds, health websites and magazines, (mens health, muscle and fitness, muscular development, etc.) are good places to start. I know this small chunk of advice i've typed out won't be the answer to everyone's prayers, but i don't have the time or desire to pick my brain for every last ounce of health related info. Consult professionals for the best advice. And remember that most everyone is biased in their own opinions, and that goes for anything in life.

Toodles.

I have been involved in strength and conditioning at the olympic level about 12 years now. In my own athletic career i went from 175 pounds at 17 years old to 295 pounds by 23 back down to 220 pounds. If you are 6'1 and 120 pounds chances are you have an ectomorphic body type. Long narrow bone structure and super fast metabolism. For you to bulk up you may have to even go dirty and greasy without worrying about bodyfat. Remember you can always take it off later. Don't worry to much about supplements right now too many people fill their bodies with that crap and get nowhere because they don't eat enought or train correctly. Get a weight training program that is already done for you so you don't have to think you just have to do it. Also that is the best way to learn how to plan your own training. I would recomend Mr. Jeckle and Mr. Hyde by Christian Thibaudeu. He has a year long training program and backs up all his training with research. Also quality guidance on nutrition and drug use (if you want to go down that road). Since you are a beginner really focus on getting stronger first with multi joint movements and muscle gain will be a happy side effect. The stronger you get now the more it will pay off down the road.

Now I'm not gonna lie, I didnt read the posts above so I may be repeating things, but here we go. A good rule of thumb I was once told, and I found it to work very well ( I used to be 6ft 140#'s, and I've reached 210 at my heaviest, never more than 12% bodyfat) take your bodyweight and multiply it by 20. That is the amount of calories you should be taking in per day. Then try to make 60% of those cals made up by carbs, 30% from protein, and 10% from fat.

Now, 1g of Carbs = 4 cals, 1g of protein = 4 cals, and 1 g of fat = 9 cals

Obviously as you gain weight, the amt of cals you take in each day will increase. Weight gain is very simple, if you take in more cals that you burn each day...you will gain weight. The way that the weight ends up looking on you depends on how you workout, and where you get your calories from.

When it comes to lifitng, stick to one muscle group a day (the exception being arms) and lift HEAVY ...4 sets/exercise, 6-8 reps/set, 1:30-2min rest between sets. A good split could be
Mon-Chest -at least 4 exercises
Tues-Back -at least 4
Wed-Legs -at least 4
Thur-Shoulders-at least 4
Fri-Bi's Tri's -at least 3/group
Then alternate calves and abs, so abs MWF, and calves on T/TH...with abs and calves you wanna go light wieght, high rep, short rest...15+ reps/set 4 sets/exercise 30-45 sec rest between sets. You could ditch abs on the bi/tri day if you want. Each workout should probably last between 1hr to 1 hr 30 mins.

For supplements, my personal preference is Superpump Max by gaspari nutrition as a pre-workout, and Syntha-6 by BSN for a post workout...if you wanna do creatine, I would just get either creatine pills or an unflavored powder and take it with your preworkout. 5 grams of creatine/day will easily be enough.

Well i agree with discussion and i don't thin that it is tough task and i would like to say tat it can be done through proper attention if we eat more and take care of our health and not only diet also exercise is necessary for this purpose.

_________________
personal trainer orange county