Start bulking: How?

Hey guys.
So recently I started working out just a tiny bit at home. Push ups, crunches, stuff like that. However, I heard people say that I need to eat a lot more in order to gain muscle.

I'm 16 years old, 1,81 meters or about 6 foot, and am 65 kilograms.
I don't really know how to start doing this bulking thing. I've tried looking it up on the internet but I can't really find any guides on how to make a good bulking schedule (what to eat, when to excercise).

Please help.
If pictures need to be posted here, I'll do so, but I'm not sure if it's necessary.

 

Just quickly, measuring your waistline is no-where near an accurate way to calculate bodyfat, post a picture and me and a few others could provide a rough estimation.

To gain muscle you need a caloric surplus and the principle of progressive overload. Use google if you don't understand what those terms mean and how to apply them.

So basically read this thread.

http://forum.bodybuilding.com/showthread.php?t=121703981&page=1

 

As long as you hit your macros you will do fine. If you fail to keep up with the calorie intake you will struggle to gain weight.

Diet is a lot more important than actually working out if you want to gain weight/muscle. You can work out as hard as you want, but if you don't have a proper diet, you won't see much gains aside from definition.

 

You could change your body immensely within 6 months - but not with just push ups, crunches and pull ups.

Sign up at a gym, learn the major lifts, read up on a program that looks comfortable to you (anything that involves squatting everyday, deadlifts, bench press, over head pressing and rows) and honestly eat anything and everything.

 

One problem though. I live in a small village in Holland and the nearest city with a gym is, no kidding, about 40 miles from here. My parent's both work full time and taking a bus would be too expensive on the long run. Are there exercises I could do at home that don't really require any special equipment? All I have is a few sets of dumbells. 2kg, 4kg, and 6kg.

 

Be creative. Put a bunch of items in an empty garbage bag and curl it if you have to lol. One arm shoulder press with bags of flour/sugar, etc.

 

Protein and meat....eat alot of those. As for schedule....do upper body on Monday, Wednesday, Friday. Do lower body on Tuesday, Thursday, Saturday. Rest on Sunday. Have 1 cheat day for food a week, like fast-food or whatever you want. Drink lots of water. Tada!

 

Thanks man. However, seeing as I need fat and protein, I was thinking of drinking milk instead of water.

 

id suggest xthe amount u weigh buy 1.5 and eat that in protein, x that number by 2 and eat that in carbs. and get in the gym
monday - arms
tuesday - chest
wednesday- back
thursday - shoulders
friday - legs
weekend - rest.

eat 6 meals a day 3 hours in between each meal, and try get around 20g protein to each meal

 

Thinking of starting with this for now. I'll do this on monday, tuesday, thursday, friday and saturday.

Unilateral Flat Bench Press: 2 sets of 10,6,4 reps
One-Arm Row: 2 sets of 10,8,5
Hang Clean To Thruster (one motion): 2 sets of 10, 8, 6, 4 reps
Mountain Climbers: 1 set of 40 reps
Leg Lifts: 1 set of 10 reps
Push Ups: 1 set of 10 reps
Mountain Climbers: 1 set of 40 reps
Sit Ups: 1 set of 15 reps
Burpees: 1 set of 10 reps
Mountain Climbers: 1 set of 40 reps
Knees to Elbows: 1 set of 15 reps
Wide Hand Push Ups: 1 set of 10 reps
Mountain Climbers: 1 set of 40 reps
V-Ups: 1 set of 10 reps
Knuckle Push Ups: 1 set of 7 reps

Would that work? I'm just starting. I'll get a better schedule in a few weeks, I suppose.

 

Those exercises are not going to give you optimal results - if any.

You need to be lifting weights and setting days to certain muscle groups.

If there's no gym around you, I suggest you invest in some home equipment. A bench, a set or adjustable dumbells with weights, and a barbell will help you a lot more.

 

i have just re written a good 4 day rotar which you can use also. im in very good shape and if requested i can post pictures..
just to note, the results from the gym and your body is only successful if YOU put the effort and hard graft in ok.

*4 SETS EACH ROUTINE
*6-8 REPS.
*60-90 SECONDS REST TIME BETWEEN SETS

( DAY 1 - CHEST & BACK)

- Bench Press, FLAT
- Bench Press, Incline
- Bench Press, Decline
- Dumbbell Fly's
- (Light) Cable Fly's Warmdown

- Deadlifts
- Vertical Low Row
- Lat Pulldown

(Day 2 - Shoulders & Arms)

- Standing Military Press
- Shoulder Press
- Reverse Cable Fly's

- Bicep Curls
- Zottman Curls
- Bench Press, Close Grip
- Body weight dips

(Day 3 - Legs)

- (Note this is a Deep Muscle Ripping Routine)
- Legs curling ""SLOW"" 10-25kg "when i mean slow i mean just about moving.
between these sets when done,
- Walking man Lunges - "grab 2 x 10kg weights"

so example, Leg curls onto walking man lunges then back to curls ... do these 4 sets and your legs will ache/hurt alot but your legs will grow instantly

(Day 4 - Core + Squats)

- TRX Circuit (if you have these at the gym)
if not then i suggest researching oblique training lower ab, centre ab and higher ab workouts

-Squat training With Bar On your shoulders
do these slowly with the correct technique to maintain and perfect posture
(reason i put these on a different day to legs is that your legs from the previous day will still be repairing so doing the squats will reopen the muscles and rip further)


(extra days)

- cardio workout.. basically you do not want to do to much cardio, as cardio burns off the mass and weight you need to bulk.

i advise going for 1 jog around the block a few times where you live.. as i believe fresh air is better than running machines , also makes your lungs stronger.

(PLEASE NOTE: IF YOU DO NOT KNOW WHAT SOME OF THESE WORKOUTS ARE/CONSIST OF I SUGGEST YOUTUBING THEM TO SEE HOW THE TECHNIQUE IS PERFORMED CORRECTLY TO PREVENT ANY INJURIES

also research a good bulking diet plan which includes , meats, veg , carbs and Lay off alchohol and fizzy drinks

BIGGEST ADVICE: YOU NEED YOUR SLEEP TO RECOVER

 

Buy Starting Strength 3rd Edition by Mark Rippetoe. Read it and follow the program inside. His diet advice is pretty far off the mark, but other than that it's a great book and a great start.

As for diet, find a TDEE calculator online. Calculate how many calories your body uses per day, then focus on eating 500 more than that amount. Use myfitnesspal.com or something similar to track them. Make sure you get enough protein (1g/lb of bodyweight per day).

I've gained 25 pounds in the last 8 months. Diet and lifting are both really important.

 

eat more, and eat better and work out at home with your own dumbells, also if your trying to make a six pack you wont need to go to a gym for that