ShapeFit.com

[ahoy]

Hey, Im new to this whole program eating/exercise area so I am in need of some advice.

Currently I am 6'2" male, and weighted 140lbs (obviously under weight) for the past severl years, its been like a curse...No matter how much i ate i would never gain an ounce. Ive tried to start programs before but would get busy and end up ditching the plan. However, I am now home from school on winter break and have 5 weeks free to start a program. I dont really have a weight goal i want to reach, more of just getting into the habit of exercise/eating right combination of food that will hopefully carry on when i move back to the dorms!

I started my exercises yesterday, however Im a bit clueless on what to do. So yesterday, around 10pm, i just did an hour of push-ups, crunches, some barbell stuff (like i said im new, so dont know the names for each work out, just know what muscle they work). I just did as many reps as i could possibly do then rest for a few minutes then do a 2nd set. Did 2 sets of every work out.
Mid day i am doing bike rides, again for as long as i cant until its hard to walk.

As far as eating goes ive just been eating anything i can get whenever im hungry, for the most part its been cereal, pasta, rice, bannana's, beef enchilata, hotdogs, lots of fruit juice (i love fruit juice). Since i just got home thats the only stuff around.

My questions:
Do i need to be more organized on the workouts for them to be real effecive? Ive tried looking up look workout programs but they all involve machines, and im limited to nothing but dumbbell/barbell (no real bench either).

Do i need to rotate workouts? i read alot of people doing workouts every other day, or switching workouts each day. I would really like to keep it to every day workouts if possible so it can help me get into the habit.

Does the kind of food matter when the goal is mainly just to gain weight, and so Quantity over Quality?

[swanso5]

- 6'2 and 140!!! you like a peice of papar mate
- i don't really believe in "hard gainers" buy t if there was one i think it may be you
- if looking to gain wt you limit cardio to uphill walking at the most
- training wise we need only a few exercises but the best one's...push ups and crunches won't do much
- food needs an overhaul...too mnay simple carbs
- yes a planned traini9ng program is required
- you can do plenty w/ a bb/db and no bench
- you won;t need to switch a lot yet
- it's best for yuo to do 3 wt sessions MAX a week, those who train everyday are demented excpet if their training is periodised
- yes the type of food matters

the following is more fat loss orientated but you'll stiull get the drift about eating from it...reply with any further questions you have on it

http://steelmuscle.freeforums.org/viewtopic.php?t=107

as for training all you need to do are deadlifts, shoulder presses and back or front squats

like this:

day 1 - deads 4 x 6...shoulder press 3 x 8...back squat 2 x 15
day 2 - shoulder press 4 x 6...back squat 3 x 8...deads 2 x 15
day 3 - front squat 4 x 6...deads 3 x 8...shoulder press 2 x 15

4 x 6 is as heavy as you can with your eyes popping out on the last rep of the last set (well sort of)
3 x 8 is the same
2 x 15 should be easy using a wt you could probably get 18 reps with but only doing 15

the main goal is increase the wt of the 4 x 6 exercise each session yet always getting all the reps...3 x 8 just do more wt or more reps with the same wt untill at 3 x 8...2 x 15 increase slightly every now and then just make sure it's the same effort level each session

this all you need along with proper eating



Does the kind of food matter when the goal is mainly just to gain weight, and so Quantity over Quality?