Hi all, I am wanting to start working out. I currently just bought a set of 20kg dumbells, and I’m mostly looking to improve my upper body. Chest, abs, biceps and triceps…
I have an High Metabolism, I currently aged 20 and weigh in @ 9stone/126lbs (under weight I know :/).
Thus wanting to bulk up. Now, I understand that I have to take in around 3600 Calories daily due to my high metabolism! FML#. Couple Questions now please
1# Do I need to take protein shakes? Or any other powder/supplements?
2# Meal plans? What food should I be eating and what food for high calories?
3# What workouts should I do and what/how many reps should I do?
P.S - Any other info would be great, thanks xx Ryan!
Hi Noob. Welcome to the house of pain.
- Protein shakes are handy to have. For you I would recommend 1 scoop before training and 2 scoops after training. Also, go get some fish oil, 3 tabs with breaky and 3 with dinner.
- Just eat lots. A good rule of thumb for you would be to have a source of protein with every meal. Eat atleast 5 meals a day, and eat until you cant eat anymore. Snack on almonds, and drink a litre of milk everyday.
- The easiest way to improve your upper body is to also improve your lower body.
Do the following programs, 2 sets of 10 reps for each exercise.
Workout A; db presses(flat and incline), shoulder press, lateral raises, dB curls
Workout B; db rows, chinups if you can get a bar, goblet squats, single leg deadlifts, walking lunges.
Do each of these workouts twice a week. On another day go to your local oval and sprint 100m 10 times.
PS. I would also like you to start improvng your mobility. Look up defrancos magic 8 or whatever its called.
Do this for 5-6 weeks and then get back to me.
Lets do this!! Bird-style.