Beach_07

Hey,

im a 20 year old lad currently 10st i am about 5ft 9 i train for about a hour - hour and half 4 times a week at home i have a small gym and that but i struggle to gain muscle mass and put weight on. i work 5 days a week from 8am till 530pm. just wondering if can give me some advice what i need to eat and how can bulk my self up. My body at the moment is coming on starting to get the general outline and shape to my arms back and shoulders.

Off shoppin tomoz so any info on what should be buying would help me lots

Advice needed please

Also site is spot on very helpful

Cheers
Tom

skizxi

welcome to the board mate.

post what your eating at the moment ie a tipcal days diet. it will give the lads on gere something to wk from

UKRaven

This is my bulking diet at the minute to give you some ideas. Need alot of protien, carbs, EFA's and drink lots of water...at least 4 litres a day.

08.00 6egg whites 2 yolks
80g oats in skimmed milk
banana
1g cod liver oil
1g vit c
multivit
1g glucosamine

10.30 100g tuna or makrel
green salad
cashews
apple

13.00 200g chicken
75g potatoes
broccoli,carrots, parsnip

15.30 100g tuna or makrel
75g rice or pasta
banana
17.00 5g CEE

17.30-18.30 TRAIN

18.30 PWO shake
40g whey
70-80g dextrose
1g vit c
multivit

19.30 200g beef
75g potatoe
mixed veg
apple

22.00 MyProtien Bedtime xtreme
cashews
15g zinc

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Bulldozer

At 5 foot 9 and 10 stone mate u are an ectomorph (small bone structure and struggle to put on weight basically) so IMO you need to train like an ectomorph.

As said we need more info about your training and diet, but here are a few general tips!

I would do a whole body workout twice a week (maybe 3 times if you feel recovered) ie, monday, thursday, or if 3 times a week mon, wed, fri.

You need to be working out for no more 45 mins with weights, concentrating on compound movements, especially squats and deads. Dont do any isolation movements at all , this means no bicep curls, no leg extensions etc etc,
Concentrate on the big five, squats, deads, bench, shoulder press, chin ups. What you need to concentrate on is poundage progression, add a small amount of weight to the bar each week (by small i mean a kilo, maybe even half)

As far as your diet goes you need to be eating 2800 to 3000 clean calories a day at your weight. Split the macronutreints approx 40/40/20, portein/carbs/fats. Do a search in the diet section on here mate, im sure your find loads of tips.

I wouldnt do any cardio if i was you, maybe just some walking.

just my 2 pence, good luck bud