First off i want to apologize for all the typo's and bad grammer scince im not english i can't type flawless.
I am Levi I'm 16 years old and i want to start exercising, I live in a small town in Holland.
Unfortunally I dont have acces to a gym but I have purchesed some gear to start working out at home.
I have dumbles varying up to 10 Kg each, a bench, a mat, and im going to get one of those long bars to benchpress and another 20 Kg of weights to put on them.
So I think I am all set up to get started and to get to my goal.
I am a tall guy and pretty skinny, I am 1,94 meters and 66Kg.
I have a little bit of muscle already but its not really worth taking in to a count i basicly start from 0.
My goal is to gain visable muscles.
I have my exercises and routines all set up and ready to go but i struggle whith one thing.
I dont know how i gotta set up my mealplan.
If someone has some advice for me on where to start whith this or has some other tips for me that would be grate.

Greating from the Netherlands.

Hey Levi!

Your english is great! Don't worry about it man!!!!!

Glad to see you are pumped to start CRUSHING THE GYM!!!! Even if it is at home. It's all good!

Glad you have the routine down. Let's take a look at your meal plan. First thing is first, follow the calculations on the video on this page below and tell us what you get for your macros!

https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat

Hey Scott,

Sorry for the late reply but i was buissy whith school.
I talked about this aspect whit my mum and she doesnt want me to get in to fitness that serious jet.
So for the first months i need to convince her i can do this and that it is healthy so no meal plan jet.
But I have a question, my fitness routine, can someone tell me if this is a good routine for a beginner?
Day 1: Chest and Biceps
Day 2: Shoulders/Back and Triceps
Day 3: rest
Day 4: same as day 1
Day 5: same as day 2
Day 6 and 7: rest
I do my abs once everry other day.
If you guys could check it for me I would be verry gratefull!

Thx for the help though scott I love the fact you support your own community like that, your amazing!
Greetings from Holland!

Levi,

You are forgetting one of the most important muscle groups - legs. Training legs not only makes them bigger and stronger but also all other muscle groups as legs tax your body and forces it to respond strongly to all training. I understand your mother may not want you to get too focused on fitness as school is more important. The best thing to do would be full body workouts versus muscle splits. You could do a 3-day a week program where Mon you do PUSH muscles (chest, triceps), Wed you do legs, and Fri you do PULL muscles (back, biceps, shoulders). You can work in abs with every workout as well.

Here you leave plenty of time for school and for rest. You will burn more calories in a workout as you are doing more muscle groups. You can do each of these workouts in 30-40 minutes if you decrease rest per sets and do things like supersets or drop sets.

John

Hey John,

I really wanna thank you for your advice, I have to take the bike to school so I work on my legs everyday.

But i think your right i need to get my legs into this workout scheem as well.
But i dont really understand what you mean whith bodyworkout versus mucle split.
Do you mean i do a full body workout each week or do full body workouts each day?
Also should i split the mucles so i do biceps first and then do my shoulders then back in one day or do them all at the same time.

I really like this comunity you guys are so help full, I'm so happy I found this community!
Thx for the help,
Levi

Levi,

A muscle split program is where you take a couple muscles, like Chest and Bis, and do them together as one workout in the week. Full body is where you group a bunch of muscles and do them all at the same time as a workout in the week. What I recommended was a Push/Pull/Legs weekly routine:

Mon = Push

Wed = Legs

Fri = Pull

Tue, Thu, Sat, Sun = rest days or days for some cardio.

You could also so what I do which is:

Mon/Thu = Push

Tue/Fri = Pull

Wed, Sat, Sun = rest days

John

Hey John i have 1 little question and then im all set to go.
Can I do one of my pull muscles together whith my leg because if I do all my pull muscles in 1 day it will be a pretty long exercise day.
My question was will that effect my gains in any way or will it work just fine?

Thx for all your help!

Levi,

The muscle groupings are a guideline. You can mix and match any muscles you want and they will not impact your training or gains. Rest and nutrition are the only things that directly impact your results :-)

John