Beginner...again

Leprachaun

Hello everyone,

I'm 20, 5'9 and weigh 58kg with a 8.5% body fat %. I'd really like to gain a lot of weight as I'm kind of sick of being skinny. Ideally I'd like to be around the 75kg to 80kg mark. I'm not really interested in becoming one of these massive bodybuilder types but rather have 'defined' muscles,be stronger and larger than my current state. I know there's a lot of people on fitness forums who don't like this mentally. Looking at that 'kevpants brad' thread I'd be after the 'brad' look (bigger than the fight club picture,perhaps something closer to the troy picture in that thread) rather than the 'bill' look however as I'm so skinny I'd obviously like to put on a fair amount of weight too.

I tried doing this same thing last year but I was unorganised,inconsistant etc... and I ended up just randomly doing different weights at the gym or at home and my diet was a sham.

Anyway,I seem to have my diet just about sorted out. However,I'm at a complete loss when it comes to a training routine. I'm posted looking for help on some of the fitness forums on the web,but they tend to post advice using termonology I don't really understand (or link me to some other website with 2-3 page describtions on routines once again using termonology that's beyond my current understanding) rather than a basic routine for me to get started with.

I was wondering if someone could do me up a weekly routine for me to get started with for putting on that weight/muscle,keeping in mind I don't really know much about lifting at all(i can google the names of the excercies for demonstrations anyway ). I don't mind if I put on some fat as I'm pretty skinny anyway but as I said before,I'm going for the brad,not the bill.

Thanks in advance,I appreciate it. :cool:


EDIT: Added pictures to help.

I'm aiming for something like this rather than this.

BossArky

Leprachaun wrote: »

I'm 20, 5'9 and weigh 58kg with a 8.5% body fat %.

You sound like me when I was 20. You are 2 inches taller so a bit skinnier.

To gain weight you need to build muscle by lifting weights. In parallel you need to eat a lot of food to fuel muscle growth. The weights will break down the muscle in the gym. The food will build them back up in subsequent days. Sleep is very important too.

Have a look at Starting Strength. It is recommended a lot for good reason. Any questions - just ask.

There are two workouts: "A" and "B". Do "A" on one day, "B" on another. Leave a couple of days between workouts to recover and eat well.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

You could add chin ups at the end of one of those days. Do 3 sets to failure. At your current bodyweight the number of reps should increase quickly enough.

What is your current diet like? Post details.

e.g.
8am - porridge
10am - boiled eggs & apple....
etc...

Leprachaun

I haven't properly started my diet yet as I haven't started lifting yet either but I was going for something like this:

Breakfast

Pint of Milk
Glass of OJ
2 cold chicken legs cooked the night before
2 boiled eggs
Protein shake just as I'm leaving in the morning



Lunch

Pasta and Tuna or Brown Rice and turkey depending on the day
Pint of Milk
Cottage cheese
An apple,orange or kiwi



Dinner

Beef/chicken/turkey/lamb with either boiled potatoes,rice or pasta and plenty of vedge
Pint of milk



Snacks

Humas and brown pita pread
Penut butter


I'd also be having a protein shake before(with a bannana for carbs) and after workout.



Thanks very much the routine. One of the main problems I had last time was that I found it difficult knowing when to increase the weight for exercises. I'm only using the equipment I have at home at the moment but should be joining a gym in a month or two.

legend365

OP where abouts are you based?

Leprachaun

legend365 wrote: »

OP where abouts are you based?

South county Dublin.

BossArky

You may find it difficult to eat a lot straight away as your stomach is not used to lots of food. Gradually ramp it up.

Keep bags of nuts around the house/work to nibble on between meals. These are high in calories and contain protein and good fats.

It is hard to say if your diet is an improvement without seeing what you currently eat.

Open an account on www.fitday.com. Keep track of everything you eat. After a few days you will have a rough idea of your calorific intake. Keep the amount of calories above maintainence and lift weights to grow. Keep the amount of calories at or below maintainence levels to waste time and get frustrated.

Here is an online maintainence calorie calculator.

Aim for 500 calories more than maintenance*. Keep it at this level for a week. If your bodyweight does not increase add more calories and reassess how you are calculating your portion sizes entered in the fitday account (you may be over estimating how many calories are in things).

Good luck.

* make sure you are lifting weights. This will help to ensure that the extra 500 calories go to building muscle. If you don't workout you will get fat.

BossArky

... and here is a weight gain calculator from the same site.