skinny...

Im nearly 18 yrs old, 5 foot 10, and i weight about 7 stone (1.77m and 46kg), pretty much need to start workin out! any ideas on how i can bulk up quickly?

Look around the site a bit, 99% of the time your question will already have been answered somewhere. Theres also answers to questions you didn't even know you had.
 
First of all diet is very very important, its the first thing you need to get under control and possibly the hardest. For gaining weight you need to EAT ALOT, ALL THE TIME. Look around on the site and you'll find links to sites that will help you calculate the amount of calories you NEED per day. Then add about 500 to that amount.
 
Use a site like fitday.com to make up sample meals, as well as using some of the sample meals plans that are available on this site. Remember the try and have your diet 50% carbs 30% protein and 20% fat with no more than 10% of your fat being saturated. Eat healthy whole foods, its important that you have a clear idea of what your going to eat before you go out and shop, and have a clear idea of what your going to be eating at the start of each day. That will prevent "lazy'' meals from entering into your diet. (We've all done it, to lazy to make a good meal so we either skip it or make something fast and easy). You don't have to eat perfectly everday, its ok to introduce 1-2 cheat meals a week just to shock you body and keep it guessing.  
 
As for your workout, structure it so that you know exactly what your doing, for how long and how many times. Don't just go to the gym with a "I'll try whatever machine looks good attitude", the lifestyle your entering into is 100% structured, and it needs to be for the results you want. A good hting to do is split your workout try something like.
 
Monday - Legs and Abs
 
Wednesday -Back and Biceps
 
Friday- Chest and Triceps (Add in abs here if you feel like it)
 
Rest- Tuesday, Thursday, Saturday and Sunday
 
Throw in some High Intensity Cardio on Thursday or Saturday if you want. Something like 5x400m sprints with 90 second rests in between can really help your overall fitness level, as well as keeping you surprisingly lean. Don't overdo it on the cardio, thats what your cutting phase is going to be for.
 
Look into supplements like Why Powder, Creatine and NO- XPLODE if thats where your interests lie. A balanced diet and a comprehensive workout schedule are whats going to get you results. Set goals for yourself and take pictures every three weeks or so, that way you'll be able to get a visual guide to your progress. This isn't something that happens overnight, I'm your age and I see way to many people get on the horse but lose it after 2-3 months. Don't let life get in the way, there is ALWAYS time for the gym. Especially if your splitting your workout properly, since you shouldn't be there for more than 45 mins-1 hour anyways.
 
John
 
 
 
 

Make sure you get enough calories, eat every 2-3 hours with protein in each meal, lean poultry, fish and protein powder, eggs, dry cottage cheese.
Good carbs like veggies, fruits, oats, rice.
Lots of water and work up to 5 day training weights for at least an hour, hitting all body by the end week and working at 3-4 sets of 6-10.  Some cardio and stretching is helpful.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

a diet should consist of
40 oecent protein
40 percent carbs
20 percent good fats
hope this helps

In Spain for 8 months, il try and check in, with my progress

ORIGINAL: quikman

Monday - Legs and Abs

Wednesday -Back and Biceps

Friday- Chest and Triceps (Add in abs here if you feel like it)

Rest- Tuesday, Thursday, Saturday and Sunday

 
make sure you throw in shoulders somewhere

Oops wow, how did I forget shoulders. I alternate between doing them on Back and Chest days every two weeks.
 
John

ORIGINAL: quikman

Oops wow, how did I forget shoulders. I alternate between doing them on Back and Chest days every two weeks.

John

 
yea i figured you just forgot to add it in there..it happens