Hi, I am 185cm tall and 68kg and 17 years old. I want to gain lean mass and muscle. What are the exercises I need to do? Do I need to train everyday? What are the food intake I should take? What are the supplements would you recommend for a skinny beginner? . I took Serious Mass before and I'm looking into serious heavy exercises starting December. Do I need protein shakes or more supps? Thanks. It would really help me. I looked into bodybuilding.com forums, and they have like 100 articles . I don't know which one is true and which one to follow. Its overwhelming.

i used to b 60kg, now 71kg. Basically....

1) Eat as clean as possible ( avoid fatty n sweet foods) you still can indulge on cheat day (once per week). 4-5 meals per day(snacks doesnt count)
2) exercise 3-4 times per week. dont leave too long a gap (3 days) means maximum u rest 2 days then must exercise d.
3) Protein shake helps but take it after work out and next morning during breakfast.
4) Choose a schedule to follow. example, Monday = chest n triceps, Wed = Back n biceps, Fri = legs, shoulder. theres alot of schedules u can find. find 1 that suits u.
5) Get enough sleep. minimum 8 hrs of sleep. do not sleep pass 12am. your body needs to rest to build mass.

as for how heavy the weights....
if you can go over 10 reps easily, its time to add weights.
if you cant do more than 8, lower the weights. No need to be shy, you gotta start somewhere.

it takes a long time to build, dont listen to those 3-5 months bcome rip. doesnt work for every1.

This post has been edited by hvk13: Nov 29 2013, 05:12 PM

Thank you. Can I know what protein shake are you using? And what do you eat 4-5 a day? Brown rice?

last time i was very skinny, so i just eat anything. then only slowly cut down. I taking Myofusion. So far feels ok, taste good too. you can go experiment see which 1 you like.

Okay. How long did u take to gain muscle since you started taking Myofusion. Im thinking about ON Whey Protein.. Is it okay?

if u got money ok 1. took me half a year to build. Dam hard to reach my target 80kg.

Start with compound exercise to build ur mass and strength first. Learn to perform it at good form, not big ego.

https://forum.lowyat.net/topic/367750

https://forum.lowyat.net/topic/350964

READ THAT

stronglift 5x5, easiest to start.

I agree with stronglifts 5x5.
You must be very skinny @ 185cm,68kg. Just eat whatever you want.

Hi TS, mind if I use your thread and ask some experts here regarding my problems too? By the way, I'm 17 years old too this year, and since I'm done with my SPM, I'd already planned to increase my strength and muscle mass as I'm very skinny. Few days ago, I have already started my daily training regime, here they are:

-Morning: Constant running on a treadmill and and lifting 10kg of dumbbell(10kg in each hand, so a total of 20kg).
-Evening: Pumping for 5 times(10 reps in each time, so a total of 50 pumpings) and 50 times of sit-ups in one go, training my hand-grippers for 50 reps
in one go.
-Late evening before dinner: 50 reps of training in hand-grippers and 20 reps of lifting dumbbell.

So far, I've found out that my strength trainings are quite efficient, until a day before. I had realised that when I was exercising with my hand -grippers, I realised that my palm didn't feel hurt no more. The same goes when I was lifting dumbbell, I didn't feel sore or pain in my forearm and biceps like I used to feel. My question is, do I need to further increase the weight for my dumbbell(from 10kg per hand to 15kg) or to increase my reps in hand-gripping training(from 50 reps to maximum of 80 reps in one go)? Seriously, I need someone to guide me as I come to feel that my body has already acclimatise to these training regime, as I don't even sweat even one drop when I was doing these training.

And one more thing, from the day one when I started training, I have been eating/drinking:
-3 hard-boiled egg and a glass of milk for my breakfast
-various meat(fish,chicken,prawns) for my lunch and dinner
-a glass of milk before I go to bed
Now my question is, do I need to increase the intake of hard-boiled eggs or any other protein diet per day? I'm thinking of saving up my money, so that means no energy drink or any protein powders for me. Any explanations and answers to my questions will be fully appreciated, thanks.

Continue doing what you're doing, but a few variations. Add weight to your push ups. A good way is to get an used motorbike tube and fill it with sand to use as weight.

Start doing one handed movements using 15 or 20kg db.

Start doing pull ups.

Do More push up reps pet set

Basically any way to increase the difficulty of your exercises

Ok, thanks for your advice. I'll increase my difficulties then...

1. Lift heavy to get big

2. Eat big to get big

Got it, thanks for your short and concise advice

Bro, you taking any protein shakes? Nice workout plan though.

Nope, like I'd mentioned in the previous post of mine, I don't take protein powder or any costly energy drinks as I'm trying to cut down my budget.

Since we're on it, mind if you tell me what's your daily exercise regime Do you constantly exercise the same number of reps and same type of exercises daily, or do you just go with the flow? At times, I feel like I wanna change my daily training regime and train it according to my mood, but I realised that by doing that, it'll fail to develop my muscle growth.

Just keep it consistent if it's working for you. I'm 17 too and I have no right to talk about exercise routines and all as I've only been sticking to the basic 5x5s but I've noticed I've gained the most in the year I stuck to the same routine and kept my workouts consistent, that of which I'm still doing.

SPM over brah. Time to get swole.

Just doing 5x5 as advised bro. Starting small right now, gonna gradually increase the reps and sets. And your food intake, are you eating clean?