My current body stat: 182cm height, 58kg, BMI 18
I think I'm enough to hear these comments:

ohh, u're so skinny, go n drink some oil
hey, skinny u look like skeleton in the T-shirt

So I decided to bulk up in this holiday season.
This is my goal: 75kg, BMI 23.
So I need to gain 17kg. Is that hard to achieve in 3 months? I don't know.
I'm a teen and got no equipment but a pair of dumbbells. I got no money to have a gym membership.
___________________________________________________________________________________
TRAINING LOG
I decided to train 3 times a week, that is Mon, Wed, Fri.
Mon - Cardio + Leg training by working on the indoor bicycle (I don't know what its name but the way its works like bicycle) for 10min.
Followed by crunches x20.
Weds - Dumbbells (train the arms, shoulders, chest, back til it sore)
Fri - Bench dip x10 (for chest)
____________________________________________________________________________________
DIET
Breakfast: a cup of fresh milk/coffee with biscuits, whole grains cereals, chicken breast
Snacks: Fruit juice, yogurt, green tea
Lunch: Economic rice (often consist of vegetables, meat, beans/taufu)
Snacks: Juices, take a multi-vitamin, probiotics supplements
Dinner: Rice, fish, chicken, vegetables/beans
Supper: A cup of milk
_____________________________________________________________________________________
PRE-WORKOUT: Bananas for carbo
POST- WORKOUT: A cup of milk for proteins, calciums

I know I'm lack of the protein source (especially for the post-workout). Do suggest me for the source. Note: I'm a teen cannot afford those expensive protein shakes.

1) where do you live? maybe got one gym rakyat or hardcore gym that i know of. a pair of dumbbell cant do much

i hope u reached ur goal and get back to the naysayers


Chow

Seri Kembangan.
I know there is a MPSJ Gym but I got no transportation. (It is somewhat far from my house)
I'm once told that the machines in gym are useless and free weights (dumbbells) are more effective to build muscle. Is that true?

You wanna bulk why do cardio some more? Eat plenty of eggs for protein. And fill your snacks with some solid food. Try doing dumbbell squats?

P.s. Bench Dips are for Triceps, not chest -.-"

eat eat eat and eat more. skip cardio if you wanna bulk

Cardio is for leg muscles. I don't know right or not, but my legs are noticeably more muscular after few times of cardio sessions.
May I know the example for solid food?
The dumbbells squats can train which muscle?
P.s. I'm sorry, I absolutely no idea of the words triceps, biceps Can suggest me the way to train chest? My chest is not muscular at all.

I think I need to think what to eat...

This post has been edited by celion: Oct 19 2008, 09:38 AM

'cardio is for leg muscle'?
i dun think so. cardio just to exercise ur heart rate
there might built some muscle at ur leg there but nt so much
u need to do weight training like squat to built it
cardio is not to build muscle wan
dun campur v weight training n cadio plays the same function
tricep n bicep
tricep is behind muscle of ur hand while bicep is in front.i duno u get my meaning or nt

Use google la, don't know and some more so lazy to just type in a 2 second search.

what if you wanna bulk up but make ur 6 packs reveal?

this wan i also wanna knw la
the stupid fat layer cover all my 8 packs la
so hard to unveil my packs
haiz

Thats why its hard to do both at the same time, thats why your diet is so important. As long as you maintain a low bodyfat percentage it will show.

Ask pizzaboy to give some insight into this lol.

alright i did some search about the weight training right after i posted.
sorry if i annoyed u

---

Added on October 20, 2008, 2:27 pmfor the 8 packs u need 2 have a low body fat percentage to make the 8 packs visible.
control ur intake of fat and cardio, maybe?

This post has been edited by celion: Oct 20 2008, 02:27 PM

15. Awesome time to start working out. Still raging with hormones, you'd get huge quick if you do it right.

Good luck!

This is the problem with most skinny guys..they want to bulk up but they wanna keep their 6 pack. Forget about it, it would be much reasonable and easy to bulk up first .. and cut later. Build muscle and mass first, then change your diet by reducing carbs and adding more vege once your bulk target is met.

A famous quote:

"You need to build the house first, before you can start decorating it"

Don't do cardio man.. you will be loosing weight. Avoid all cardio. Eat more..rest more...train HARD!! Goodluck.

hey, r u going to any gym? by the way, from the diet plan u have there seems to have lotsa carbs intake on the wrong timming and those r the factor of unneccessary fat accumulation. Consume lots of protein and healthy fat and wif a bit of carbs for ur breakfast, pre and post workout. As for ur exercise wise, u can check out darklight's journal for HVT, his fren gain 10kg in 1 or 2 mths... not sure need to check again.

Forget about cardio, do squat, deadlift, bench press. If ur training is intensive (20 squat or 30sec rest between sets) u will benefit more than doing those boring cardio.

I really thank god for not letting cardio be the main thing for lossing fat.

after working out, got eat something which hav lots of protein, like eggs.

eat chocolates!