Hi I'm 17 years old, I'm 63Kg (139 pounds) with 181.5cm (Almost 6 foot). I'm a skinny guy and my goal is to gain weight, gain muscle.

I've been working out for about 4 months and barely see any results (I gain 1kg since then, most of it is fat I think, and see almost no muscle grow). I really want to achieve this goal and I really need your help. Below is some information about my diet, my workout,...

1/ About my diet, recently I've changed to a more Carbohydrate and fat diet (Before that I focused more on protein). I have 6 meals a day and for each meal, I have about 120g carbs, 100g protein and some fat. Ever since I change to my new diet, I weight 1kg more but I think it's fat weight, not muscle weight).

2/ About my working out routine, I've changed it quite a lot since I began working out. At first I read a book called You are your own gym and follow its routine for about 3 weeks, and then I quit that routine, change to the routine in my new book called Body for life, working out for about 3 months and then quit again and change to the Push Pull Legs. After 1 week, I now follow the 5 day bodybuilding split.

I think one of my problem is that I usually get tired long before I finished my workout, therefore not willing to finish it or give it my best. As the result, when I left the gym, I often felt bad because I didn't have an effective workout and I did not follow through.

3/ Some more informations about me:

- I have some problems with the joint of my shoulders and my knees (It'll work fine if I do some careful warm up).

- My goals: To weight at least 75kg, have lots of muscle and have six packs.

- My picture: My current profile image is my latest picture, i just took it a few minutes ago so you can check it out.

- For more information about my body, I've update it in my profile.

So my question is what should I now do to achieve my goal?

Thank you so much for spending your time for me :)) I really appreciate it. I'm very serious about my goals and I'll try almost anything :))

Wish you all an amazing day,

Tran Anh Minh.

 

Yes, I've already done that for about 2 weeks and have seen some improving myself :))

Hi I'm 17 years old, I'm 63Kg (139 pounds) with 181.5cm (Almost 6 foot). I'm a skinny guy and my goal is to gain weight, gain muscle.

I've been working out for about 4 months and barely see any results (I gain 1kg since then, most of it is fat I think, and see almost no muscle grow). I really want to achieve this goal and I really need your help. Below is some information about my diet, my workout,...

1/ About my diet, recently I've changed to a more Carbohydrate and fat diet (Before that I focused more on protein). I have 6 meals a day and for each meal, I have about 120g carbs, 100g protein and some fat. Ever since I change to my new diet, I weight 1kg more but I think it's fat weight, not muscle weight).

2/ About my working out routine, I've changed it quite a lot since I began working out. At first I read a book called You are your own gym and follow its routine for about 3 weeks, and then I quit that routine, change to the routine in my new book called Body for life, working out for about 3 months and then quit again and change to the Push Pull Legs. After 1 week, I now follow the 5 day bodybuilding split.

I think one of my problem is that I usually get tired long before I finished my workout, therefore not willing to finish it or give it my best. As the result, when I left the gym, I often felt bad because I didn't have an effective workout and I did not follow through.

3/ Some more informations about me:

- I have some problems with the joint of my shoulders and my knees (It'll work fine if I do some careful warm up).

- My goals: To weight at least 75kg, have lots of muscle and have six packs.

- My picture: My current profile image is my latest picture, i just took it a few minutes ago so you can check it out.

- For more information about my body, I've update it in my profile.

So my question is what should I now do to achieve my goal?

Thank you so much for spending your time for me :)) I really appreciate it. I'm very serious about my goals and I'll try almost anything :))

Wish you all an amazing day,

Tran Anh Minh.

 

Chao Em Minh. Co khoe khong?

 

Rat nhieu nguoi da viet loi khuyen roi va Ho da lam cho em loi khuyen tot. Em phai di tap tiep thuc nhung ma Em phai co kien nhan. Neu Em muon thay doi co the cua Em, Em phai an thuc an du va cung vay di tap cao do. Neu Em lam cai nay va Em co kien nhan, Em se nhin co the Em thay doi. Xin dung mong cho cai nay se xay ra rat nhanh - do tai sao rat nhieu nguoi khong thanh cong. Neu Em nhiem thuc su that va theo loi khuyen cua Anh, Em se thanh cong cung vay.

 

Doi khi Em phai cho it nhat sau thang hoac mot nam den khi Em se nhin thay co the Em thay doi. Nhung ma neu Em co the, Em se rat hanh phuc lat nua - lam on tin cay Anh.

 

Anh hy vong Em co hieu tieng Viet cua Anh :-)

 

John

Hey @minh235200. @Nemacyst is right, you need to find that cosistency and deciation my friend. It sounds like there are a few issues with what you're donig at the moment, so I'll go through your questions...

 

1) You're not eating enough good. I'm not sure what your total fat intake is? But if you're only getting 'some' fat, it won't be enough, and you need a lot more than 100g of protein and 120g of carbs to gain weight and muscle, especially at your age. I'm guessing you are barely getting 1800-2000 calories daily, whereas you should probably be eating around 3000 minimum.

 

Do you think you can go to the @mealplan page and do some calculations to get some starting numbers? That will help you a lot. You need to be eating at least 250-500 calories MORE than your maintenance calorie number. Post the numbers you get from the @mealplan page here for help.

 

2) You seem to be changing your routine too much, you're not really giving anything a chance. Because you are still basically a newbie, I suggest you go back to the PPL program so that you can start getting more frequency in your training. Have you thought about becoming a platinum member so you can actually access the entire routines?

 

3) I have a few warm-up videos for shoulders and for your hips, so you can check those out below - for your knees, just do some light weight squats as warm-ups and maybe some box step-ups too.

 

Hope that helps! Let us know anything else you need! 😊 

 

 

Hi Scott :))

1/ I have checked out your Meal Plan and my total calories intake is 2900 calories. I will definitely eat more to reach that amount of calories.

2/ I think the 5 day bodybuilding split works out pretty good for me, the "Burn set" really works on my muscle. When I do the PPL program, I got some problem and that is: in some exercise (like the skull crusher or low to high cable fly), if I increase the weight then I will not be able to lift 8 reps, but if I lower the weight only a few pounds then my muscle won't get fatigue. Do you have any suggestion on that?

3/ I definitely will check it out.

Thanks :))

Em chào anh :)) Em có hiểu Tiếng Việt của anh.

Em sẽ kiên nhẫn hÆ¡n và thá»±c hiện chế Ä‘á»™ ăn, tập Ä‘iều Ä‘á»™.

Làm sao mà anh biết Tiếng Việt vậy =))

(Hi John, I do understand your Vietnamese.

I will be more patient to the process and keep improving my workout and diet.

How do you know Vietnamese =)) ).

Well if you couldn't get the 8 reps, you could do 'rest pauses' where you hit say 5-6 reps, then you rest for 10 seconds, then do another 2-3 reps to finish the set.

 

OR if you were using the lighter weight, just do a slower tempo so that by the time you finish your set, you are really starting to struggle and only just get your last rep done.

 

And eating more food will DEFINITELY help so work hard on bumping those calories up! Check out this list for some good food ideas you can start adding to your diet: http://muscularstrength.com/article/healthy-shopping-list-for-life

Em oi,

 

Anh hieu Em viet gi cung vay. Anh biet Tieng Viet tai vi Vo Anh la nguoi Vietnam tu Hanoi. Chung toi co nha o Hanoi va ve Hanoi cho Tet hoac den gap voi gia dinh cua Vo Anh moi nam.

 

Anh hanh phuc Em hieu Anh va Anh luon co gang noi chuyen bang Tieng Viet voi nguoi Vietnam vay Anh se noi va hieu tot hon :-)

 

Lam on cho Anh biet ve tien bo cua Em. Anh biet Em se nhin thay cac co bap phat trien nhieu hon sao khi Em theo loi khuyen Anh.

 

 

Anh John

Em cÅ©ng có nhà ở Hà Ná»™i anh Æ¡i :)) Bây giờ em Ä‘ang sống ở chá»— Ecopark cÅ©ng cách Hà Ná»™i không xa Ä‘âu. Khi nào anh sang Việt Nam mình Ä‘i uống cafe để nói chuyện không ạ?

À và em sẽ đăng ảnh của mình lên trang của em thường xuyên để theo dõi tiến bá»™ của mình. Anh có thể vào đấy nhận xét ạ :))

 

Yes, thanks. I definitely will try that technique