Well my target is to get to 170 pounds with at most 10% body fat which I think I am around right now at 150 pounds.
Ive been eating 3 meals a day but I havent done any specific dieting except trying to eat more lean meats and carbs. But this has always been a diet ever since I started.
I used to do a different training program that I sort of compiled myself and I stopped it when the results were slowing down. But now the Training program I use is Westside for skinny bastards from this website.
Monday - Upperbody max
Bench max weight x max reps x 3
Incline DB press 3 x 10
Rows 4 x 10
Leaning over dumbell flyes 3 x12
Wednesday - Lower Body
Deadlifts max weight x max reps x 3
weighted step up 4 x 10
hamstring curls 4 x 8
standing calf 3 x 10
Friday - Upper body rep
Bench - Low weight x max reps x 3
Skull Crushers 3 x 10
Lat pull downs 4 x 10
Seated Military Press 3 x 12
Seated preacher curls 3 x 12
This workout has been really good in terms of being able to add weight but I still cant seem to see the results.
sorry about the lateness of the reply…
first of all, if u want to gain 20pounds, you need to eat like an animal my friend…iam talking eat like there is no tommorrow and then, eat some more…tip…one gallon of full fat milk per day…5-6 meals per day…lots of protein and good fats…up ur cals…eat smart…ultimately, u will have to gain some fat but then you caqn drop it when you reach ur target weight…
train wise…check out starting strength(Ripptoe’s) and better stick to a 5x5 routine with emphasis on the big lifts (that is after u finish ur current program)