Hi there guys. This will be my workout journal. And I need your guys pros here to help me with my workout since i really new in this workout thing.

My current height is 175cm and weight 48kg. I know. Its really underweight for 16 years old boy. My target weight will be 63kg. i have 1 pairs of dumbbell at home and i really don't have time to go to gym. really need workout remedy from you guys with just using 1 pair of dumbbell at home. and i have ergopharm mass meal at home too.

i followed this : http://www.sport-fitness-advisor.com/dumbbellexercises.html

If you guys know more convenient ways on how to gain weight, please let me know.

Current Updates ( 28 March 2009 )


Height: 175 cm
Weight : 48kgs

Updates ( 10 August 2009 )
Height : 175cm
Weight : 53kgs

I hope this thread will get positive feedback and i hope i can update this thread frequently.

Please read the latest updated at my latest post. Not first post.

This post has been edited by Shah_15: Aug 10 2009, 10:02 PM

Erm.. i'm no pro but u remind me of myself cos U have fine bones like me too.

Looking at ur hip & collarbones (hahaa.. sounding like Bones fbi), i believe u can expand further, matter of getting some meat (eat) + muscles (workout) to fill them.

Checked the link & i think all the exercises can be done home xcept for the inclines. Try to pick ones involving more multiple muscle workouts eg leg squats, deadlift etc.

Rushing for dinner, will come kaypo again..

Its a good time to workout at 16, ur still full of growth hormones

Thanks . Maybe during weekends or whenever i free, i will go to my friend's condo and hit gym there. if you have diet tip, workout tips, please share cause i really out of idea.

I do many of the exercises shown on that website too lol. Didn't know I had to 'bend knees slightly' for lateral raises and shrugs. I normally do them with knees locked out, will try bending slighttttttttly next time. Didn't know I had to hold the shrugs up for 3 seconds as well, I normally hold for 1-2 seconds only.

Btw, the animation for the flat bench press is incorrect. It shows in the animation that the arms are lowered to the point where your elbows touch the bench, and then pushed upwards. This will work mostly the triceps and not the chest. To actually work the chest you must go even lower than shown in the animation, try to go as low as possible. Yes, this also means that you shouldn't be doing the flat bench press on the floor or on your bed because then you will not be able to go lower than the 90 degrees shown in the animation.

And you must not skip breakfast!! Your dinner also seem to lack protein. I am assuming it is those typical nasi goreng ikan masin served in mamak stalls, with very little meat in it right?

Oh and good luck on your progress! My body is like yours actually haha..

yeah. its like one which served in mamak stalls. will try to increase my daily proten intake. thanks for your comment.

and for anybody who has great site for exercises tips, please feel free to share. thanks

This post has been edited by Shah_15: Mar 29 2009, 12:17 AM

hahaha...
are working out in a gym?
or at home?

man i wish i started working out at your age haha..

working out at home with just a pair of dumbbell. can't afford those barbell.

wanted to ask here, should i take weight gainer before sleep? i took twice already today.

This post has been edited by Shah_15: Mar 30 2009, 12:43 AM

Why don't just have a proper meal? If you really can't then just go with your weight gainer. Always good to have something to eat before bed, well for me at least, otherwise I won't be able to sleep with my stomach feeling very empty.

If i can i have proper meal, i will definitely go for it rather than the weight gainer. Thanks for the answer.

add dumbbell squat. but at least 15kg db. if too light, maybe can learn jumping squat with dumbbell but must learn how to "land" properly.


Chow

i think i should go to gym for squat and machine exercises. Free weight can do at home..

squat is freeweight. its not that hard.
plus can do with dumbbells. the form is "macam nak berak" style lol

Chow

can teach me on how to squat with dumbbell?? i know only squat with machine...

Just hold the dumbbells with your arms hanging down and squat. Lol.

Nah, brader... ni dia skwat guna dumbbell.
http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Can also try the dumbbell swings and dumbbell snatch.

exrx.net and bodybuilding.com has good guides on how to do the exercises.
Squat guna mesin tu aku tak suka... makes my knees feels weird. It's either I do the leg press, or squat using barbells.

175 cm 48kg... wah you really damn thin leh. And have small frame (and probably weak bones too like me). Your photo looks like me about a year ago (but I'm a lot shorter). =)

I have no idea what are you trying to achieve with the curls and kickbacks. You can curl until the cow comes home. But you aint gonna grow. I did curls for 1 year+. I only became stronger and better in curls. Total berat badan gained = 0.5kg in a year. These are peripheral exercises. For now, you should concentrate on exercises that are closer to the core of the body like various presses, rows, squats and deadlift.

Go read the book Starting Strength by Mark Rippetoe. Pirate it if you have to.

The few programmes I have tried (I think would suit you nicely),
- http://stronglifts.com (go check out it's 5x5 programme, I followed the old version.)
- http://www.defrancostraining.com/articles/...ards-part1.html
- http://simplefit.org 's circuit training. I do this when I can't get hold of any equipment.

You're 16, if you follow a proper programme, eat a lot & sleep well... you're going to have phenomenal growth. You might even grow a lot taller. I envy your age. I would suggest that you increase your overall strength first. Curls and kickbacks can supplement the major lifts later.

And LOMAD (Litre of milk a day), more if you can afford it. It's ridiculously effective. IMO, all weight gainers cost too much, not value for money.

Thanks for your advice bro..I just followed the guide here : http://www.teenbodybuilding.com/austin_quinn.htm

am i wrong for following his workout?

that guy workout is ok, but from your log you not properly follow his routine


Chow

you mean workout routine or diet routine?

workout. and how did you do machine dips at home?


Chow

what can i do. i working out at home. i'm trying to simulate those using just pair of dumbbell...if using machine like ab cruncher, definitely cannot...