Slim and Slender 134.4 building to 155 needs HELP!

[Powellk12]

I need to build muscle i have till October till i leave on a road trip across the US and i want to be as close to 155 as i can. Im tall and very thin and practically no muscle. I have a membership to the local PF in my town could anyone help me with a routine and meal plan?

 

[downunder hunter]

Start with shootin for 6 meals a day with protein as the staple. Eat as many carbs as you want. Keep sat/trans fat to a minimum but eat plenty of good fats.

You ever trained in the past?

 

[Powellk12]

Last December i was going to the gym about 4 days a week and in a month i went from 130 to 139. But im back down to 134. Other then that month i have never trained.

 

[downunder hunter]

Last December i was going to the gym about 4 days a week and in a month i went from 130 to 139. But im back down to 134. Other then that month i have never trained.

To be honest I think you should pay for a trainer at your gym, even if its just for a few sessions just to get you started or better yet train with a buddy who knows whats up.

You cant learn from scratch on the net my man

 

[Powellk12]

Well i was going with a buddy who knew what he was doing so i know a little bit.

 

[downunder hunter]

Well i was going with a buddy who knew what he was doing so i know a little bit.

Try a ful body workout 3 times a week. 5 exercises 2 sets per exercise 8-15 reps.

Example workout

Sled leg press
Machine chest press
Supported row
Seated machine shoulder press
Barbell bicep curls

You must warm up and cool down before and after your workout and always rememeber to stretch!

Thats a good starting point.

Remember correct form is the key, do not lift heavy until you have correct form.

You need to stay on machines for a little while, then you can move onto free weights

Work on your diet ALOT, post if up if you want ill have a look at it

 

[Powellk12]

Try a ful body workout 3 times a week. 5 exercises 2 sets per exercise 8-15 reps.

Example workout

Sled leg press
Machine chest press
Supported row
Seated machine shoulder press
Barbell bicep curls

Thats a good starting point.

Remember correct form is the key, do not lift heavy until you have correct form.

You need to stay on machines for a little while, then you can move onto free weights

Work on your diet ALOT, post if up if you want ill have a look at it

Sweet thanks man! And ya if you dont mind ill defiantly stay in touch. Thank you for taking the time to help out. I put two pictures up so you know where im coming from!

 

[downunder hunter]

Sweet thanks man! And ya if you dont mind ill defiantly stay in touch. Thank you for taking the time to help out. I put two pictures up so you know where im coming from!

No worries bro anytime,

Your an ecto if i ever seen one lol

Eat as much as you can, remember make protein the staple of every meal, at least 30 grams

 

[Powellk12]

No worries bro anytime,

Your an ecto if i ever seen one lol

Eat as much as you can, remember make protein the staple of every meal, at least 30 grams

I started the routine yesterday and im feeling pretty good today. Im going to go Wed and Friday then the week after switch it up to Tuesday Thurs and sat.