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So I wanna put on some muscle and bulk up a little bit. I'm naturally 5'6 125lbs but fairly athletic already. Problem is I haven't worked out since I was in highschool and most of the time in highschool i worked out at a friends place so I'm not 100% sure how to approach this gym life. I know there is lots of you guys in here that definitely know your way around this and can probably point me in the right direction. First off what kind of attire should i be looking for? any places you guys recommend shopping and how much am I gonna look at spending on this stuff?
2nd what sort of exercises should i be doing to achieve a bulkier build... I dont wanna be body builder big but more like super model fit. Nice abs slightly bigger chest and biceps etc. Is there any apps that I should look into for tracking my progress or help with learning the equipment?
3rd how much should I worry about what I eat if I am just trying to put on weight? Should I just be trying to eat as much as possible or are certain foods actually counter productive?
Thanks again guys for the advice! I look forward to posting some before and after pictures soon enough!
Attire? I say what ever makes YOU comfortable. I look like a homeless man in the gym most of the time (camo cargo pants and beat up tshirt with a hoodie).
Gaining mass when you are young and have a fast metabolism can be hard and slow at best.
Always take a multivitamin/multi mineral every day to make sure you are covered in the micronutrient dept.
Avoid large amounts of sugar especially by itself without protein involved. Try and eat as clean as you can with as many calories as you can.
You may have seen me repeat this same point again and again on this forum but make sure that you sleep as much as possible during the night and always try and nap as often as you have a chance to during the day.
Honestly just make sure you sleep an average of 7 hours per day or more 10 hours max. Add up all the hours you slept in the past week and divide by 7 you'll have your daily average
As for training and dieting look at my 2 articles I recently posted than you can come back and ask additional questions. Yes sleeping at the same time of the day for 7-10 hours straight is the best but not everyone can do that.
31 Lays all in under 3 years
Averaging 10 a year - First year after losing virginity I was going out 4 times a week.
Last year before relationship i was going 4 times a month got hotter girls and better retention
- Now in a relationship
22 y/o 5'9 170lbs 8% BF
If you "eat as much as possible" that's pretty much a guarantee to get fat.
If you eat based on your appetite that's pretty much a guarantee to stay where you're at.
In order to make optimal progress you absolutely need to track your macros, but there are apps like MyFitnessPal that make it easier. Otherwise it's all a big crapshoot, you can either make progress or not. But do you really want to take a chance? If you're working your ass off at the gym I'd wanna make damn sure my nutrition is on point too, lest all my efforts will go to waste. Make sure you're getting your bodyweight in protein grams and half of that in fats. That's 125g protein and 60g fat for you. Adjust the carbs so that you're gaining about a pound every two weeks. Weigh yourself every morning, but don't stress over the daily fluctuations but look at the general trend instead.
Pick any program involving big compound lifts like the bench press, overhead press, chin-ups, pulldowns, rows, deadlifts, squats. Focus on progressive overload; aim to rep more or lift heavier every time you hit the gym.
Youtube and Google are your friends. ("How to bench press", "best exercises for back", "tracking macros", "diet for gaining mass", etc are just a few good search terms. Generally if a youtube channel has lots of followers and the guy hosting it is jacked, he probably knows what he's talking about)
Sorry it took me so long to get to this man. I've had a rough week and am on hella pain killers right now but I did my best to hopefully address your questions. If you have any further questions feel free to email me or PM me. Cheers.
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