Trying to bulk up a bit

Kelso

Hi guys,

Not looking to get huge or anything but just build up my upper body a bit really. I'm 23, about 11 stone and 6 foot tall.
Haven't been in a gyn in good while but getting back into it this week. Before I trained mainly on the weight machines with programmes from gym instructors. Just wondering what exercise I should be doing for this? Prob mainly tryna get at chest and arms really.

Also what kind of diet? Obviously just starting back I'm not gona stick rigidly to some insane diet, as I eat like crap now but would like to improve a bit even so what might be best to eat and when?
Oh and I also plan on doing maybe 10-15 mins on treadmill if that makes a diff, just to get fit again as my fitness used to be very good but not so much now.

Thanks for any help.

chrism2007

you are what you eat.

eat more, lift more

a book is always a good way to start

try this

kumate_champ07

Kelso wrote: »

Hi guys,

Prob mainly tryna get at chest and arms really.

awesome.every night before you go to bed do flat bench press 3 sets of 8 and, incline flyes 3 sets of 8 followed by curlz for 10 sets of 10