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?

Nice! Another 17 year old buddy. So how much weight did you gain since you've started? Can I know your height and weight please? Also, are you taking any protein shakes/supplements?

Eat big, as in eat clean as well? If so, can I know the replacement for beef? I can't take beef due to religious views.

I'm worried that I might gain fat by eating whatever I want, or am I wrong?

Yes, clean. Basically, I just eat anything I want except junk food and fast foods.

Boneless chicken breast
Boneless turkey breast
Cottage cheese
Tuna and most other types of fish (Salmon, Tilapia, Mahi Mahi, Cod, Halibut, Shrimp)
Eggs (especially whites)
Low fat cheese or no fat cheese
Whey protein
Milk protein isolate

Chicken breast. Marinate them, have a slice or two of cheese, put them on thechicken. Put them in the oven. Melted cheese chicken breast serve with some rice and vegetable of your choice. You can throw in some eggs if you want. Delicious and nutritious.

Sad to say, but not entirely clean. Just to let you know that I too, don't take beef. I'll only ingest chicken breast, fish and mutton. I'm also an avid fan of red meat(mutton), but gonna ensure that I don't rely on them too much, or it'll be detrimental for my health. That is why I opt for eating around 3 to 4 hard boiled-eggs daily to compensate my lack for protein.

Wow Now that is one appetising and healthy meal, kinda sound like kenny rogers roasters, but way more cheaper, and it's home-made too. Thanks for sharing this piece of advice,all hands down to that recipe

Ya... clean food doesn't have to be bland and tasteless.

What's the difference of the two bolded words?

I reckon what TS intended to point out was that he wanted to have a lean body weight together with a muscular abs.
Lean body weight might refer to thin, or body mass that contains little fat. While on the other hand, a fully muscular body refers to the presence of pure muscle in ones body, not including the fat. Try to juxtapose an ordinary fat guy with a muscular guy, you'll see the obvious difference between the two.

These are just my two cents, not too sure if they're entirely correct

I've always been a fat bloke so I've managed to stay around 80 kg as long as I've remembered. Never fluctuated too much weight wise, but I have been losing fat appearance wise and since I started 5x5 while the progress is slow, looking back it was definitely more than I thought.

I'm around 5 foot 8 inches. Not sure how much precisely since I havent measured in a while.

Just taking Whey at the moment. Recently finished my stack of creatine so I'm on an off cycle for a couple of weeks. Looking to get back on it since I've had remarkable results in the gym when taking it. Didn't notice at first due to the lack of sleep for SPM during my creatine cycle, so I didnt get much progress. Once I stopped however, I was surprised at how weak and worn i was from all the sleepless nights. I couldn't even do one complete set with my current work weight. I've realized how much creatine has done for me in terms of performance.

Now that SPM's over I'm really looking forward to get proper rest and go on creatine again to see how much benefits I can really get in optimum conditions.

Since you're presumably just starting out, something I've learned is to be patient and understand how long it will take to get to where you want to be. Results won't come in a week. Or three months. Or even a year depending on your goals. Just stick with it and one day you'll look back and see how far you've come.

This post has been edited by silasya77: Dec 3 2013, 02:54 PM

Thank you very much. Any tips on how many eggs I should eat everyday? I'm really confused with the breakfast, should I eat more for breakfast or equally for all meals?

Damn, that sure sounds delicious. Speaking of rice, is it true that white rice isn't good for health? Many of my seniors suggested that I should take brown rice. I don't really mind the taste, as long as I see the result.

I love mutton too! Especially grilled ones. Anyway, how much protein is 3-4 hard boiled eggs? I'm taking one or two only.

Thanks. So you're still doing 5x5? How long did it take for you to see the results? It took me 1.5 months to gain 6kg back in May. I've stopped since then because of SPM. Just starting again.

Also, can I know when and how much of salad should I take? I mean, post/pre workout? Breakfast/Lunch/Dinner? I love salad, since I've cut down on all junk foods. What kind of salads you guys like?

The difference between white and brown rice is content fiber and vitamins minerals. Brown rice gets far more nutrients than white rice. But white rice itself is not really harmful at all. Brown rice does have more fiber and a lower glycemic index last time I checked. But, on both counts it's pretty negligible, especially in the context of a mixed meal with protein and fat (both will lower GI). I sometime use white rice to fill in the macros...



This post has been edited by GameFr3ak: Dec 3 2013, 05:37 PM

To add on, brown rice is potentially 'more harmful' than white rice, as pesticides and soil contaminants such as arsenic tend to gather in the husk.

And it's not really fully understood how beneficial the additional vitamins and minerals can be. Some avenues suggest potential worsened absorption/availibility overall due to presence of 'anti-nutrients'.

Ideally, and personally, I'd eat organic unpolished white rice. For example, http://www.countryfarmorganics.com/product...tail.asp?id=784

But it's expensive. So just the regular white rice would do, in moderation.

This post has been edited by DT1: Dec 3 2013, 06:52 PM

An egg(regardless whether it is boiled or raw) should contains approximately 6g of proteins. I eat 4 hard-boiled eggs daily, so that makes it around 24g of protein intake per day. I haven't add in milk(8g per cup), and other of my daily diet, so there's still more to go. Don't fret too much, an egg or two is already suffice for us, but if you think you can go beyond that, then why don't you give it a try. For some reasons, my dad told me that he too ate around 5 eggs per day in the past, but the only difference was that he ate all of them in the form of raw eggs, think you can handle that

Good idea too I seldom eat salad, so I guess it's time for me to hit the salads to the max. I fond the ones with variety of fruits, but the problem is, fruits can be quite expensive(depends on the quantity and the type of fruits that we're talking about). Just to let you know that salad mayonnaise too works fine for me, not to mention that it's tasty

I've been keeping consistent, tho my progress has been painfully slow regardless. I fixed 200 lbs for squats as a New Years Resolution at the beginning of the year, figuring I'd get there by May, considering I was at 180, yet it took me awhile to finally find a footing and learn. Finally, I hit 200 lbs yesterday, so I guess it counts as it's still in the year.

I dunno, I just looked back after close to a year since I started doing anything at all, my hopes dampened, looking for any form of motivation whatsoever, and found it in myself. Guess motivation is nothing but a push to get you in the gym, but you won't stay there without dedication.

I take 6 eggs in the morning btw, and cut out all the yolk save one or two. All that is is in case I need to eat more eggs later in the day, as my diet isn't really the best in terms of planning.

200lbs? Damn, that's alot. The highest I can go for my current body is 30 :S

Thanks, that cleared a lot of confusions. Does GI actually affect the exercise?

Organic unpolished white rice? I've never heard of it before. Wow. Thanks. One of that shop is near my house. I should go ask for more details. Can I know what are you taking? White rice or brown rice?

Is it safe for me to buy chicken breasts and minced chicken at Supermarkets like Jusco, Tesco, Aeon Big etc..? Both the ones packed and the ones already marinated? Is it preserved? It looks very tempting Or should I opt for the chicken from the market? What have you guys been trying?

Definitely won't take brown rice. It's expensive, and potentially 'more harmful'.

Current taking white rice in moderate amounts, mainly during the night. Except for possible weekend binges on nasi lemak.

Great thing that the shop is near to your house, do let us know what you've found out about that rice, and the price. But I'm guessing while the bran and germ is removed, it doesn't go through further processing to make it shiny. Now I don't know much about the rice milling process so can't comment further.

Excerpt from whfoods site:

"To produce white rice, the bran layers of the rice have to be milled off. Most of the rice germ is also removed during this abrasive grinding process. At this point in the process the rice is called milled, unpolished white rice. Finally, a wire brush machine is used to remove the aleurone layer that remains on the rice. This step is called polishing. Polishing is not an all-or-nothing process, and semi-polished rice may still contain parts of its aleurone layer." - http://whfoods.org/genpage.php?tname=george&dbid=190

Then again check the production date. Try to buy a pack that is no longer than 4 months since production. Make sure the pack is sealed properly. And store in an airtight container in the fridge after purchase. This is to counter potential rancidity due to not removing the aleurone layer, which contains fats / oils.

I think a way to counter this is to buy organic POLISHED white rice instead. Check these out:

http://www.matahariorganic.com/matahari-me...2&category_id=4
http://www.lohas.com.my/rice-and-grains/28...bario-rice.html
http://www.alive.my/index.php/nutrigracia/...white-rice.html

*Need to confirm with them whether it's polished or unpolished though.

At the end of the day, if your finances permits it, by all means go for the organic ones. Otherwise, just stick to the normal white rice will do. On a cost vs benefit basis you'll probably get a better quality of life from saving up on the extra cash and buy a house, etc.

This post has been edited by DT1: Dec 4 2013, 11:45 AM

Depends on your macros.

It's in pounds mind you. Not too impressive when you put it in perspective of how long i've been training too haha.