In desperate need of help...

Alrite whats up yall?? brand new to the site... so heres the breakdown. Im a United States Marine, and a very skinny one at that. Im 19, 5'8" 135 lbs... i basically need to start from scratch since i lost all of my weight when i had my jaw wired shut. I need help on a solid diet, and a good beginners workout plan. Ive tried Weight Gainer 2200 Gold and it helped a bit, but im afraid that my bad diet just cancelled everything out. Any advice at all would be greatly appreciated.

you want 6 meals a day. to keep your matabolism up. you want lots of carbs, lots of protein and fat along with fiberous vegies.
 
breakfast: eggs (omlette if you want - peppers, onions etc), milk, wholemeal bread, peanut butter, oats, fruit, multivitimins, orange juice... as much as you can stomach basically, but just for your first meal which should be the biggest. oats are preffered above all others.
 
snack: this can be on nuts, or fruit, protein bars, protein shake, or a sandwich is always good - PB with jam turkey or chicken with salad etc
 
lunch: brown rice, wholemeal pasta, jacket potatoes, wholemeal bread, chicken, turkey, tuna, steak, beans, brocoli, carrots (veg basically) so you could have a stir fry for e.g or a pasta combination, or steak salad, or tuna jacket
 
snack: same as other one
 
dinner: similar to luch.
 
before bed: casein protein, can be found in: cottage cheese, milk, yogurt. or you can buy it in powder form. its best in the order ive listed them.
 
that is a bulking diet. you need to work out how many calories you'll need then work out how much of everything you'll need in each meal.
 
as for a work out id start on a 5 day split:
 
1: chest and Bi's
2: rest
3: back and tri's
4: shoulders and traps
5: legs and abs
 
look on the training forum for more details on the workouts for each muscle set
 

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

o yeh, if your still using your weight gainer, the perfect time to have it is where ive put "snack".
 
but still try to have the nuts if possible, or a avacado where ive put fruit. you need your good fats!! i take fish oils like a lot of other people on here.

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

thanks a bunch zultan... im gonna start asap... ill let u kno how everything goes... appreciate the help...

..::Semper Fidelis::..

o and one more question... any advice on supplements?? people r tellin me about Dianabol but i dont really wana try anything all like that... let me kno what you think... thanks

..::Semper Fidelis::..

its a type of steriod. stay clear. well clear.
 
if you really want to use something, try creatine. much safer and healthier for you.
 
i dont use anything other than:
 
HH - fat burner
multi vits
fish oils
whey powder
casein powder

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

thanks for the look out...

..::Semper Fidelis::..

ORIGINAL: zultan

you want 6 meals a day. to keep your matabolism up. you want lots of carbs, lots of protein and fat along with fiberous vegies.

breakfast: eggs (omlette if you want - peppers, onions etc), milk, wholemeal bread, peanut butter, oats, fruit, multivitimins, orange juice... as much as you can stomach basically, but just for your first meal which should be the biggest. oats are preffered above all others.

snack: this can be on nuts, or fruit, protein bars, protein shake, or a sandwich is always good - PB with jam turkey or chicken with salad etc

lunch: brown rice, wholemeal pasta, jacket potatoes, wholemeal bread, chicken, turkey, tuna, steak, beans, brocoli, carrots (veg basically) so you could have a stir fry for e.g or a pasta combination, or steak salad, or tuna jacket

snack: same as other one

dinner: similar to luch.

before bed: casein protein, can be found in: cottage cheese, milk, yogurt. or you can buy it in powder form. its best in the order ive listed them.

that is a bulking diet. you need to work out how many calories you'll need then work out how much of everything you'll need in each meal.

as for a work out id start on a 5 day split:

1: chest and Bi's
2: rest
3: back and tri's
4: shoulders and traps
5: legs and abs

look on the training forum for more details on the workouts for each muscle set

hey aceofspades,

what zultan mentioned above is excellent advice.  no need for me to re-state it. 

however, there is 1 thing i feel would be better advice for you since you're a beginner.
instead of a split routine, I'd suggest a 3 day full body routine such as HST (hypertrophy specific training).    It's just principles that will help you gain as much size as possible, and with you trying to gain weight on a BULKING diet, i think you' benefit more-so with HST than say.. a split routine.    I gained 30 pounds with a bulk diet and HST in just 4 months. 

not saying a split routine is bad by any means.. just want you to get the most BANG for your effort.

here's a sticky on how you can setup an easy fullbody routine.

http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

great advice from zultan, keep up the good work ace.

My name is FOX.... and I approve this message.

hey silverfox, sorry for not replying sooner. i will definitely try out the HST. it sounds like exactly what i need. 30 lbs in 4 months?? thats pretty crazy.. thanks for the help..

..::Semper Fidelis::..

ORIGINAL: TheSilverFox

ORIGINAL: zultan

you want 6 meals a day. to keep your matabolism up. you want lots of carbs, lots of protein and fat along with fiberous vegies.

breakfast: eggs (omlette if you want - peppers, onions etc), milk, wholemeal bread, peanut butter, oats, fruit, multivitimins, orange juice... as much as you can stomach basically, but just for your first meal which should be the biggest. oats are preffered above all others.

snack: this can be on nuts, or fruit, protein bars, protein shake, or a sandwich is always good - PB with jam turkey or chicken with salad etc

lunch: brown rice, wholemeal pasta, jacket potatoes, wholemeal bread, chicken, turkey, tuna, steak, beans, brocoli, carrots (veg basically) so you could have a stir fry for e.g or a pasta combination, or steak salad, or tuna jacket

snack: same as other one

dinner: similar to luch.

before bed: casein protein, can be found in: cottage cheese, milk, yogurt. or you can buy it in powder form. its best in the order ive listed them.

that is a bulking diet. you need to work out how many calories you'll need then work out how much of everything you'll need in each meal.

as for a work out id start on a 5 day split:

1: chest and Bi's
2: rest
3: back and tri's
4: shoulders and traps
5: legs and abs

look on the training forum for more details on the workouts for each muscle set

hey aceofspades,

what zultan mentioned above is excellent advice.  no need for me to re-state it. 

however, there is 1 thing i feel would be better advice for you since you're a beginner.
instead of a split routine, I'd suggest a 3 day full body routine such as HST (hypertrophy specific training).    It's just principles that will help you gain as much size as possible, and with you trying to gain weight on a BULKING diet, i think you' benefit more-so with HST than say.. a split routine.    I gained 30 pounds with a bulk diet and HST in just 4 months. 

not saying a split routine is bad by any means.. just want you to get the most BANG for your effort.

here's a sticky on how you can setup an easy fullbody routine.

http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

great advice from zultan, keep up the good work ace.

Yeah, I was thinking the same thing about training. A full body routine will do you much better.