*Newbie* - Need Advices to get bulkup

[musoo]

Right now I weigh 138 lbs, 5"7', the goal is set at 160~165 lbs. I hit the gym twice a week, one and half hour each time, most of time is weight training, 1 time 20mins cardio within 2 weeks.
I skip the breakfast most of time since I work for bank, plus I do not have a fix time for my lunch. I took a scoop of protein mixed with 200ml water during the workout. my workout time is usually after 5pm and i did not take any other food besides the protein. after gym, i usually have a takeout from a chinese restaurant. sometimes I took a pill of Multivitamins and Minerals (MEGA MEN from GNC).

I know my routine is quite bad. Hopefully I can have some advice from you guys. (P.S. sometimes i try to take more food, but it makes me sick easily)

Thanks in advance!!

 

[phluxx]

I would get on a 3 day split.. like chest/shoulders/tris, back/bis,legs or something. I can't even remember how I used to train, but what you're doing now is not sufficient. 2 days a week is bunk. If you plan on skipping breakfast all the time, don't even bother trying to bulk up. Breakfast is pretty much your most important meal. You've just been sleeping for 8-10 hours without consuming any food, and you need to kick start your day as far as energy is concerned. I eat 1000 cals at breakfast alone. I eat before lunch, eat lunch, eat again, post workout meal, eat again, eat dinner. You need to read about nutrition as well as training. There are tons of resources.

 

[musoo]

I would get on a 3 day split.. like chest/shoulders/tris, back/bis,legs or something. I can't even remember how I used to train, but what you're doing now is not sufficient. 2 days a week is bunk. If you plan on skipping breakfast all the time, don't even bother trying to bulk up. Breakfast is pretty much your most important meal. You've just been sleeping for 8-10 hours without consuming any food, and you need to kick start your day as far as energy is concerned. I eat 1000 cals at breakfast alone. I eat before lunch, eat lunch, eat again, post workout meal, eat again, eat dinner. You need to read about nutrition as well as training. There are tons of resources.

Thanks for your advice, bud. I signed up a nutrition 2 years ago in FitnessWorld. As you mentioned, 5 meal per days is mandatory to make sure gaining weight. yup, i should do that. haha. thanks.

Also I had been working on my back and lats, which makes my body look wider. but i dont think the result turn good. any good exercises to work on those parts???

 

[phluxx]

lat pulldowns
bent over rows
tbar rows
deadlifts

That is my typical back workout. Works well.

 

[Alozade]

diet is a must unless you have god given genetics which is few and far

 

[Alozade]

commit yourself to dieting for a few months, seeing is believing


http://www.steroidology.com/forum/diet-forum/76217-bulking-primer-lean-mass-outline-sample-diet.html

 

[barnzy7]

Right now I weigh 138 lbs, 5"7', the goal is set at 160~165 lbs. I hit the gym twice a week, one and half hour each time, most of time is weight training, 1 time 20mins cardio within 2 weeks.
I skip the breakfast most of time since I work for bank, plus I do not have a fix time for my lunch. I took a scoop of protein mixed with 200ml water during the workout. my workout time is usually after 5pm and i did not take any other food besides the protein. after gym, i usually have a takeout from a chinese restaurant. sometimes I took a pill of Multivitamins and Minerals (MEGA MEN from GNC).

I know my routine is quite bad. Hopefully I can have some advice from you guys. (P.S. sometimes i try to take more food, but it makes me sick easily)

Thanks in advance!!

First, time in the gym shouldnt be measured. Its what you get done while your there.

You have to get a diet and stick to it, write your shit down. Don't take a vitamin whenever you feel like it either, you have to get into a routine and stick with it, no one ever said this life style was easy, thats why so many people wouldn't give it the time of day.

dedication is the key, if you really want it your going to have to work at it, get your diet in check, and get yourself in the gym more often, make some sacrifices if you have to, but you have got to decide whats more important to you.

Good luck with everything. Hope all goes well.

 

[DLC68]

Routine; that is the key. Set up a plan and stick to it or work around it as best you can. DO NOT skip breakfast or any of the other meals. Don't over eat at one meal over another; eat equal sized meals. Drink more water. Get adequate rest; that is when you grow. And again you cannot grow if you are not eating.

Structure good workouts and workout. You say you go to the gym two times a week and "most of the time it is weight lifting"; that is not enough. Either it is weight lifting or it is not. Depending on your workout plan two days "can" be sufficient but is your workout plan sufficient? Be honest with yourself. Could you work out harder? More intensity? Smarter? These are things you have to ask yourself otherwise you will not get the results you want.

 

[jonk430]

Wow you light...... I would eat train then eat some more. I am 5-7 170p

 

[DLC68]

Jonk430, we all have different body types; that is what makes us unique. He may be 5'7" and 138 lbs now but perhaps later he will put on some good mass; he did say he is a newbie. Not fair to compare him, it would be like comparing myself to you at 5'9" and 200 lbs (clean). Or comparing me with others I know like my buddy 6'3" 285 lbs (muscle - big mofo).

Give him time.

 

[musoo]

thanks everyone, I will try my best to stick to a train program and see how it turns out~

 

[phluxx]

Massive caloric intake + dedication to lifting + sleep = muscle

 

[hmlacrosse]

Massive caloric intake + dedication to lifting + sleep = muscle

All correct brother, but remember clean strategic caloric intake, correct and precise training methods and legitimate sleeping habits, such as 8-9 hrs a night.