20 y/o in dire need of direction

[KansasCityGuy1185]

Genetically speaking, I have never really been a big guy.. I took Weight Training my Junior and Senior year of high school, but since I started college, I have become a lazy piece of crap that rarely hits up the university gym.

I was never by any means ripped, rather I was more defined. Anyways, take a look at this picture of my chest..

I really want to focus on my upper body since that is what needs the most work.. If you notice, my Xiphoid Process really caves in..

When I DO hit up the university gym, I go straight to the machines that work your chest and do say 4 sets of 10 and change it up after each set.

What do you all recommend?

Hope to hear from you soon!

 

[DiscoFever]

my ears are bleeding

 

[blackbeard]

welcome to the board-
glad to see youre in the right forum...what you need to do is lsowly start upping your cals..increasing your protein intake from things like chick, steak and pro shakes, fisah and turkey are fine too but they are lower in calories and youll need cals to grow..

most guys want a good upper body but the truth is you still need to squat its good for overal body growth and youll need to start being more consisten in hitting the gym..3 days per week is all you need..

i would suggest you read some of the stickies above and see what routine would suit you best we also have a video section so that you can see what the proper form is on each move

 

[KansasCityGuy1185]

Blackbeard..

I do have Whey protein in my dorm room as well as Betagen (which is a dietary supplement to increase lean mass & strength and supress muscle protein breakdown), however I do not use them as much as I should..

The thing that sucks is probably my diet.. college food is not exactly the best, thus it is kind of hard to get a good meal in.. (definitely not like Mom's cooking).. I think I just need to eat a lot more, granted I already do-- word to having high metabolisms!

 

[blackbeard]

Blackbeard..

I do have Whey protein in my dorm room as well as Betagen (which is a dietary supplement to increase lean mass & strength and supress muscle protein breakdown), however I do not use them as much as I should..

The thing that sucks is probably my diet.. college food is not exactly the best, thus it is kind of hard to get a good meal in.. (definitely not like Mom's cooking).. I think I just need to eat a lot more, granted I already do-- word to having high metabolisms!

bro your lean so you can afford to eat a lil sloppy..dont be afraid to go to Mcds and get a bunch of burgers drop the buns on some and go easy with the fries.grilled chick is fine..asl long as you hitting the gym hard dont worry sub in 2-3 shakes per day and youll be fine

 

[Deep South Chris]

to be honest you look like me a couple years ago...damn near clone...help us help you with your stats..age, height, weight...im assuming your a hard gainer as i am

curently im getting over 6,000 cals per day with minimum fat..
get a good mass gianing shake, and like blackbeard said..start loving chicken and steak!

 

[GymLift]

The thing that sucks is probably my diet..

Maybe you are a quick learner, because yes, diet is critical. Lots of protein and lots of calories.

Combine a proper diet with a good routine, and you will totally transform yourself.

 

[Deep South Chris]

again, deffinatly agree with what blackbeard said, you can afford to eat a little sloppy, if your not used to eating real big, it will help you get those extra cals until you work your way up to consuming mass amounts of food! its hard work, but if you really want it, youll get it and end up loving the process..i know the highlite of my days is hitting the weights! good luck

 

[KansasCityGuy1185]

I am definitely not afraid to hit up McDonalds, that is for sure.. in fact, we make a fast food run almost every night!

Anyways, here are some of my stats.. they may be a little inaccurate since its been a while since I got my height and weight done

Age: 20

Height: 6'0-6'2'' (somewhere around there)

Weight: 155

 

[gandalf55]

i would suggest that you up your calories to as much as you can. it is obvious that you have an fast metabolic rate so you will be able to handle a classic high protein and fat diet..hell if i had your rate, id just totally load up on whatever you can put in without getting sick hehe. try to keep your protein level at 200g/day minimum and load up your body as much as you can. hit the gym consistently at least 4x a week and dont be afraid to ask people in your gym how they train. it will take awhile to find what works best for you, but if you eat ALOT and frequently and train as hard as you can, you will start seeing results without any drugs in a couple months..

 

[AngryMuscles]

was like that too bro...just eat lot...doesn't matter as long as they are hi in cabrs, cal, proteins..
then slowly build your strength...don't rush things...
as you grew, so if your diet...
then by then, you'll know what we're talking about!
keep us updated
oh and you said you want to focus only on your upper body? got nice legs I suppose but never forget to train them too..
good luck!!