Small and thin looking to build up

[Broomstick]

I am 20 years old 5'9 130 pounds. I have been a basic broomstick figure my whole life. I was wondering if anyone could help me out on what kinda of program i can start to build on everything. I have started with the marines no weight workout last week and i have found i can eat a hell of alot more now and I am starting to eat more stuff like chicken parm heros pasta breads stuff like that I eat around 4-5 a day. Should I start drinking weight gainer or protein shakes I dont know where to start. any help would be great. Thanks

 

[senopole]

I have been using Simply Protein, Complete Whey. If you are just getting back into it, a simple protein supplement should help you out. Good Luck!!

 

[Arnold]

Here is a basic routine you can use --> http://www.ironmagazine.com/training_routine1.htm

Try and eat at leatst one gram of protein per gram of bodyweight, so for you that would be 130 grams of protein per day.

Calories will be the key, you sound like a "ectomorph" body type, meaning you have trouble gainig weight.

 

[Rob_NC]

You can also try creatine. This will put some water weight on you and help fill you out. I used to have that problem. Couldn't get over 175 lbs. for the longest time. Age and a sendentary job have slowed my metabolism down. Now I weigh 210 at 6'2" with 10% BF. Also, don't do any cardio. You'll end up pedaling backwards if you do.

 

[seyone]

the most important thing that you do is get more calories. without them you will not gain. whole foods are best and supplements can be helpful also.like prince said about 1g of protein per lb. if you are serious about gaining limit cardio activity. if you are burning calories for something else it is going to be alot harder for your body to find the energy to build muscle.

 

[seyone]

Originally posted by Rob_NC
You can also try creatine. This will put some water weight on you and help fill you out. .

I usually gain about 2lbs. on creatine but thats pretty much negligible in my opinion. its only a little bit and creatine is much better served for reasons other than putting on weight. as far as indirectly creatine can help you gain weight by making it easier to make muscular gains.

 

[srblan]

I have the same problem... Just eat a TON, and make sure that you relax a lot. Don't overtrain either.

 

[CLPgold]

It's also important to start a basic, not too heavy weight training program. YOu need to build up a good strength base safely and effectively by using moderate weights and proper technique with adequate recovery time. Things will take off from there. Don't be too impatient. The biggest mistake? Too much too soon, overtraining, improper dieting. Keep insulin levels regulated and take in enough protein and good food choices contraining all your nutrients.

 

[SteveDeBeave]

Go get a good protein supplement, Optimum Whey is my fav. I would go up to 1.5 grams per pound of body weight and keep track to increase as you gain.

You also need to eat, eat, eat!

My son is making good gains now that we uped his protein and got him doing a full body workout 4 times a week with only a 10 minute cardio for a warm up.

Remember, if you start strength training you need to eat more. So if you have not been working out much and you start now, then you need to get a bunch more calories and lots of protein. I'm talking about eating much more complex carbs and protein then you have in the past!

Steve

 

[Rissole]

Sounds like my lil bro same height and build eating his wife out of house and home then trying to give me a run 4 my money at the gym

 

[Quiksilver4917]

maybe get a good supplement