Looking To Bulk Up A Bit

0ph0rce0

Ok i have read through threads, searched and i found information but i'm a complete beginner and really everything that i read just makes no sense to me sorry

I'm a pretty slim person, 5' 7" in Height And Weigh 72kg

Basically i'm looking to bulk up my upper body not by much, just enough not to look like a child anymore and have some muscle and definition.

My brother has studied nutrition and has given my a proper diet to stick by but i'm just curious as to what exercise would be best and what supplements to take and when to take? As i wouldnt get all the calories i need everyday and stuff.

I'm not a very active person, but i dont have a car so i cycle to work and back everyday about 10km there and back 5 days a week. so thats about all the exercise i get.

I hope i'm making sense, and if anyone could give me some direction it would be much appreciated.

Colibri

If you're looking to use weights, look up:

• Starting Strength
• Stronglifts 5x5
• Westside for Skinny B*stards
• Greyskull LP

Compound lifts are ones you need to be doing ie. bench press, deadlift, squat, OHP, pullup. These are the best 'bang for your buck' exercises, as these compound movements will activate many more muscles than your standard bicep curl.

Eat 250-500 calories over your maintenance caloric intake to do a sensible bulk! With the amount of cardio you do, I would think you need to eat even more than that. http://www.eatthismuch.com/ - a good resource.

Follow one of those programs above 3x a week and eat within the guidelines for a while. If you're not getting fatter at least, adjust caloric intake further.

Diet is key! If you don't eat enough, you won't grow.

Good luck

0ph0rce0

Cheers, Thanks For taking the time to reply

Colibri

Good luck man! I'm not a personal trainer/dietitian, so don't take my word for granted. Always read and digest information