General Advice Needed

danowenss

Hi all, in advance, I appreciate any help.

Since going to University I have now decided to take up going to the gym. I was meant to start it up months and months back but it just never happened, but what with it kind of being a new start and all, why not? I don't have the slightest idea what anything means though so need a bit of help.

For my age I'm small, skinny, basically scrawny. I would say I eat loads and have a fast metab but apparently thats bull**** for what I've found on other forums so I guess I don't eat as much as I thought.

For meals I found a thread that gave a basic diet to clean bulking;
Note after the ">>" is another idea/my "opinion", as the first one might be too dear as I'm a student. If you have cheaper meals, all is welcome .

Breakfast – Eggs & Rolled oats >> Banana/Weetabix?
Mid Morning – Weight gain shake (Oats, Protein & Fats – idea later on) >> What do I do because I don't have a blender?
Lunch – Lean Meat, Vegetables and Rice/Potatoes >> Meat is a little dear, and generally I'm going to be at Uni around this time. Shall I take food in with me or what? Alternative to meat?
Mid Afternoon – Weight gain shake
Pre workout – Fruit/Cerial and Protein shake >> Would eating the same fruit be fine? Like bananas every day or shall I mix it up when I can? Also, what protein power is best? What will be best for my money.
Post workout – As above
Evening Meal – As per lunch (aim to include oily fish at least 4 times a week) >> I'm guessing I could cook like pasta here? Tuna & Pasta etc? Would mayonnaise be something I eat with that or shall I avoid it?
Pre bed snack – Cottage cheese/Peanut butter on toast >> Peanut butter sandwiches? We don't have a toaster...

I guess you kinda want to know what I want to achieve by going to the gym? Well basically, I want to look good basically and have a good body and not kinda feel I'd have to hide it because I'm too skinny, or possibly even too fat one day. Once I know this stuff and have been guided I'll stick to it.

If the diet is okay, what about actual work outs? Obviously, I want to do back, arms, chest, abs(do they come under chest?), legs, basically everything thats relative. Let me know if I missed anything aha.

Note: The website for the equipment list can be found on http://www.thegymgroup.com/equipment/

These are the machines available at the machine for Cardiovascular training;
Recumbent Cycle
Running Machine
Upright Cycle
Elliptical Trainer
Concept 2 Rowing Machine
Spinner Bike
Stepper

I'm gonna assume it doesn't matter which one of these I use? They all raise fitness?

Note: The website for the equipment list can be found on http://www.thegymgroup.com/equipment/

These are the machines available at the machine for Strength training; - I have no idea what are what basically.
8 Stack Multistation
Pec Fly
Lateral Raise
Rear Delt Fly
Lat Pull
Seated Row
Arm Curl
Seated Dip
Rotary Torso
Dip Chin Assist
Leg Press
Leg Extension
Seated Leg Curl
Hip Adductor
Hip Abductor
Calf Press
Dumbbell Rack
Power Station
Smith Machine
Functional Trainer
Chest Press
Shoulder Press
Triceps Extension
Back Extension
Multi Adjustable Bench
Adjustable Bench
Abdominal

Note: The website for the equipment list can be found on http://www.thegymgroup.com/equipment/

Like I said, I have no idea about this sort of stuff. ANY help is GREATLY appreciated.

Thanks in advance

3laine75

What's a power station? Is that free weights? as, IMO, that's what you need. If not, I'm sure you can get some results using the machines if that's all you have access to - just make sure to gradually increase the weight so it's getting progressively harder. I wouldn't worry too much about the cardio machines as you say you struggle to gain weight - maybe just a 10 min warm up and maybe 30 mins intervals once a week for conditioning - just remember to allow for any calories you burn off.

If you have a barbell available, try out a beginners programme like starting strength or Stronglifts 5x5.

As to the food, I think you're overthinking it. Use this site to track food you enjoy. Set a calorie surplus - start with gain 0.5 lb a week gain and increase from there if you're not gaining. Happy bulking

danowenss

What's a power station? Is that free weights? as, IMO, that's what you need. If not, I'm sure you can get some results using the machines if that's all you have access to - just make sure to gradually increase the weight so it's getting progressively harder. I wouldn't worry too much about the cardio machines as you say you struggle to gain weight - maybe just a 10 min warm up and maybe 30 mins intervals once a week for conditioning - just remember to allow for any calories you burn off.

If you have a barbell available, try out a beginners programme like starting strength or Stronglifts 5x5.

As to the food, I think you're overthinking it. Use this site to track food you enjoy. Set a calorie surplus - start with gain 0.5 lb a week gain and increase from there if you're not gaining. Happy bulking

Power station - https://www.youtube.com/watch?v=DIufNWONLm4

I think using a food plan will be easier, as other wise i'll just live on food like super noodles/ready meals which can't be the best idea? Although maybe I could rethink it a tad.

I think the biggest worry for me though, is actually going to a gym. What do I do once I'm inside? Are people going to judge me? Etc

SueInAz

What's a power station? Is that free weights? as, IMO, that's what you need. If not, I'm sure you can get some results using the machines if that's all you have access to - just make sure to gradually increase the weight so it's getting progressively harder. I wouldn't worry too much about the cardio machines as you say you struggle to gain weight - maybe just a 10 min warm up and maybe 30 mins intervals once a week for conditioning - just remember to allow for any calories you burn off.

If you have a barbell available, try out a beginners programme like starting strength or Stronglifts 5x5.

As to the food, I think you're overthinking it. Use this site to track food you enjoy. Set a calorie surplus - start with gain 0.5 lb a week gain and increase from there if you're not gaining. Happy bulking

Power station - https://www.youtube.com/watch?v=DIufNWONLm4

I think using a food plan will be easier, as other wise i'll just live on food like super noodles/ready meals which can't be the best idea? Although maybe I could rethink it a tad.

I think the biggest worry for me though, is actually going to a gym. What do I do once I'm inside? Are people going to judge me? Etc

People won't judge you, at least not out loud. Seriously, I started going a few months ago and no one has been anything but nice and helpful. Don't be afraid to ask the person at the desk if there's someone to show you the ropes. Everyone in there was new to lifting at some point and they probably want you to keep going so they'll do what they can to help out.

In order to build muscle you're going to need to eat protein and quite a bit of it. For the breakfast you listed, the egg is going to preferable to a banana and weetabix for that reason. You can make a weight gain shake just using protein powder, milk and a mixer cup (has a little wire ball in it to break up the chunks). Protein powder isn't cheap, but it is compared to, say, a steak. You could add other things to it as well but I don't have any recipes; I just use plain protein powder and water for mine, but I'm sure others have some ideas.

Cardio is great for building endurance but will only help minimally to build muscle.I know a lot of people are going to tell you to use free weights at the gym but if you're more comfortable using the machines you'll still get results using them. I haven't had the nerve to make the move yet and I've definitely seen big gains.

3laine75

Had a look at the link. That's really all you need. Have a look at Stronglifts (free) and if you can afford the book 'starting strength' to help with form, great. If not, there's loads of good videos on YouTube. Mark rippetoes stuff or I quite like Allan thrall.

Like above poster said get plenty of protein (powders do seem expensive but they last ages). You'll need loads of carbs too if you want to gain so although not perfect, super noodles won't hurt. Honestly, you're a young guy, just eat ALL the food. Ice cream, Peanutbutter, milk, eggs, meat.

kellydonald1025

Hey, I was wondering if you can give me any advice on how to gain upper body mass, arms mainly reason being is because I play football and plan on playing college ball and want to be at my best size by the end of next summer