Please help me out guys ( im desperate)

TommyC · Post by **TommyC** » Thu Dec 11, 2008 10:48 am

Hi guys !

Well; im 18 about 175 cm
and about 61 kg.
which means im quite skinny

but i'd like to work out; build up some muscles. I used to go to the gym but i dont have the time anymore. So i got myselfs some dumbbells and a bench ( not sure if the name is right ; but i mean the bench without the bar)

but i only know a couple of exercises

so could someone help me with making a program ?
i'd train for 3 - 4 times a week
for an hour, that's long enough isnt it ?
just for upper body
and i'd like to gain weight as well but the problem is
it doenst matter how much i eat or what i eat
i dont gain a pound, but really nothing which is very akward

so guys, please help me out

Thnx !

swanso5 · Post by **swanso5** » Thu Dec 11, 2008 2:34 pm

1 - how heavy are your db's
2 - don't train legs, you don't gain wt
3 - what do you eat?

Mystik · Post by **Mystik** » Thu Dec 11, 2008 3:40 pm

You have to train your lower body to if you want to gain weight. You lower body is very important. Don't neglect it.

TommyC · Post by **TommyC** » Thu Dec 11, 2008 4:31 pm

i can eat everything i want ; i dont gain any weight
and i got dumbell till 15 kg or so not sure

leggs are to heavy for body
its isnt proportioned ; bcz theyre to heavy i injured abs
they couldn't handle the weight of legs
that's what the doc told me
for this i needed to train abs and this is why i dont
want to train lower body

rynuku · Post by **rynuku** » Thu Dec 11, 2008 5:00 pm

first...have your doctor check for hyperthyroidism...if what your saying is true and your eating enough maybe you got it...how active are you? i know you said you dont have time so im assuming your really active...youll want around 2500 calories maybe a little more...track your nutrition for 1 day...let me know how many grams of protein/carbs/and fat you eat in 24 hours...

3-4 times a week...1 hour sessions is perfect...you dont want to work out for much more than an hour because youll start releasing alot of cortisol

howd you injure your abs with heavy legs??? none of the 4 abdominal muscles insert or originate on the femur...your doctor really said that?...i dont have a phd but i think hes wrong.....

if your not still injured i would also agree with them and suggest working your legs...you dont have to go with really heavy weight...but dont ignore half of your body...

if your seriously looking for help...post the following

-24 hour nutrition log (all we need is grams of carbs/fats/protein)
-all the equipment you have (bands, balls, benches, weights)

also a picture...or some body stats would be helpful

RK19 · Post by **RK19** » Thu Dec 11, 2008 5:13 pm

how can u injure ur abs if ur legs are too heavy??? u must train ur lower body no ifs no buts. if u can lift ur weights for over 10 reps with ease then then theyre not heavy enough! be specific on what ur eating are u eating 6 meals a day? do u eat alot of fish ,chicken,red meat and veg?

swanso5 · Post by **swanso5** » Sun Dec 14, 2008 6:45 pm

doc is retarded...apart from doctoring doctors are not every intelligent ecspecially in regards to diet and exercise

injured abs from legs being too strong??? not quite...what injury did you do?