can someone tell me proper gym routine for someone skinny like me? i weight 58kg and 174cm.
my plan is to build lean muscle..

i made some research about workout plan but there's too many of them and i dunno if it suits me or not.

for example i made a research about chest workout but there is too many of them and i didn't know which of them do i have to do.

i plan to start workout next week, and i currently planning for my schedule. my current plan schedule is :
monday: chest
tuesday: back
wednesday: leg
thursday: shoulder
friday: arm
weekend: off

can someone help me with my schedule?
btw i have no partners..just myself

i was 55kg for 6 years during highschool time...175cm height here

then gradually weight increased to 65kg...

you can check BMI whether it's normal range or not

did u take supplement and went to gym or it increased by time

For starters, i think its better for you to start with full body workout and slowly split into upper and lower body workout.

Then only you start with push, pull, legs workouts.

thanks..i'll check the routine later

It should be progressive.

Your body and muscles need to get used or adapt to the workouts first.

Thank you for letting me increase my post count


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Youtubes:
https://www.youtube.com/user/NalewanyjFitne...?query=beginner
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This post has been edited by helven: Apr 10 2019, 07:24 PM

Those workout plans of yours will not help much if you're not eating right.

Since calorie tracking will be pretty hard for newbie to follow, just focus on eating more than your usual portion everyday.

If after 2 weeks your weight still stagnant, "INCREASE" the portion. Yep. tough it out.

This post has been edited by axtray: Apr 11 2019, 02:40 PM

Those stickies are trash since they talk nothing about calories/ surplus/ deficit/ iifym.

Inb4: then you write lar.

This post has been edited by Armesh: Apr 11 2019, 04:21 PM

baffles me that, skinny people that wants to make themselves heavier, focuses on working out (burning more fat) rather than eating more.

Your weight same with me height also same..hehe

Your gym routine for skinny ppl is to eat more.

Which planet u come from?

ohh boii..u have no idea how many times i ate per day.
8 - i take breakfast
1 - heavy lunch
6 - eat also, rice and lauk2
9-10 - also eat rice and lauk
1-2 - roti canai mamak n sometimes burger

is it not enough?

Every skinny guy's problem.

1. Too many activities (Burn more than they consume).
2. They thought they eating enough.

How much is enough? Depends on your activity level.

If you're active, you need about 2,600~2,800. That's like 5-6 plates of chicken rice or nasi lemak per day (Full plate. Not those road side selling cheap but small portion).

Food that you eat have to be calorie dense. Don't go eat 5-6 plates of vegetables and say you eat a LOT.

You still have no idea what is a lot. A lot is like one large pizza + garlic bread + chicken wings in a meal or nasi briyani 4-5 fists of white rice + all 3 veges + fried chicken + snack + some side dishes.

If it doesn't change you, not enough.
If you gain too fast, then too much

For your routine, more legs and back, less arm and definitely don't need 1 day for shoulder
Starting strength routine
Upper-lower
Push-pull [leg,chest,shoulder,triceps] [back,biceps]
Push-pull-leg [chest,shoulder,triceps] [back,biceps] [leg]

Try shits out to see what it fits your lifestyle.

yeahh i think no 1 is correct. btw i jog everyday coz sometimes i play futsal n football n and i need to maintain my fitness n stamina.
one question. if i take plain rice n bolied or fried egg(s) per every meal, how many meals do i have to take?

This post has been edited by Walaweiii: Apr 18 2019, 02:12 PM

Not sure how big is your portion. You can always check at google for the nutrition facts or use apps like myfitnesspal.

White rice one cup about 200cal + Boiled egg 150cal = 350cal

You need about 8 meals of the above.

Of course don't go crazy with that. Eat variety of foods. Your macro & micro must be taken care of.