Fitness help.

[johnsonalmighty]

Hey, well this probably the worng board to even ask this, but I know a few of you are in shape so here is the question. I really want to bulk out a bit im currently 171lbs but Im weak as hell. Any tips since i've never been in a gym before?

 

[RAMA]

Hey, well this probably the worng board to even ask this, but I know a few of you are in shape so here is the question. I really want to bulk out a bit im currently 171lbs but Im weak as hell. Any tips since i've never been in a gym before?

Eat! You need to find out your BMR (go to BB.com)and eat 500-700 calories MORE than that. Get plenty of protein, at least 1.5 grams per pound of bodyweight. Get your body acclimated to lifting progressivley heavier weight...say 6-8 months, then lift heavy with lower reps, say in the 6-8 range.

 

[Danoz]

Hey, well this probably the worng board to even ask this, but I know a few of you are in shape so here is the question. I really want to bulk out a bit im currently 171lbs but Im weak as hell. Any tips since i've never been in a gym before?

Eat! You need to find out your BMR (go to BB.com)and eat 500-700 calories MORE than that. Get plenty of protein, at least 1.5 grams per pound of bodyweight. Get your body acclimated to lifting progressivley heavier weight...say 6-8 months, then lift heavy with lower reps, say in the 6-8 range.

This is basically good advice. When I started college I was about 150 (6'1 height)-- really thin, football player (so there was muscle/strength but not a lot of body weight). I went on a high protein/low fat (w/ supplement) diet and lifted everyday switching muscle sets and playing racquetball often. Eventually I was up to 185 and had put on 35 pounds of muscle... people were pretty shocked.

 

[johnsonalmighty]

Thank You very much.

[EDIT] What do you mean by BMR, and bb.com is actually bodybuilding.com?

 

[Danoz]

Thank You very much.

[EDIT] What do you mean by BMR, and bb.com is actually bodybuilding.com?

BMR is your basal metabolic rate, essentially the number of calories you would burn in a day while idle. In order to gain weight you would want to consume more calories than this. Some calculators measure your daily activity level (for instance, I work a desk job, but I also also live in D.C. and walk several miles a week (lifting/biking etc)-- it will factor this in and tell you how many calories you should consume in a day to lose/gain weight.

And, yes, bb.com is bodybuilding.com, but I haven't spent much time there. I haven't been on a workout schedule for "gaining mass" since college-- I just like to stay in shape... when I'm not lifting regularly I feel weak in general.

RAMA is a professional so I would take his advice very seriously--

 

[SmoothieX]

There are plenty of good books out there about starting a workout regimen. Also, you some gyms (mine did this) offer a discounted rate on personal trainer sesions when you enroll at the gym. They can suggest exercises to do based on your goals.

As for bulking up, I have no suggestions. I'm more into running and biking and am a low weight, high rep type of guy.

 

[RoJoHen]

Hey, well this probably the worng board to even ask this, but I know a few of you are in shape so here is the question. I really want to bulk out a bit im currently 171lbs but Im weak as hell. Any tips since i've never been in a gym before?

Eat! You need to find out your BMR (go to BB.com)and eat 500-700 calories MORE than that. Get plenty of protein, at least 1.5 grams per pound of bodyweight. Get your body acclimated to lifting progressivley heavier weight...say 6-8 months, then lift heavy with lower reps, say in the 6-8 range.

This is a solid place to start.

Lift heavy, and eat like food is going out of style.