Working Out

So I used to work out 3-5 times a week back for about 4-6 months ending March of this year. I was at 5' 10" and 145 lbs. Since then I have stopped working out. I still have retained some of the muscle I had but not too much, as I am now down to 130 lbs. I am very skinny for my weight but have what looks to be a built upper body for my size. I just recently got my gym membership and would love for any tips/advice on meal plans, workout plans, how to stay cut but also gain muscle and weight, and just any type of fitness advice. I still am in really good cardio shape and just more so need any types of workouts I could try out while at the gym. I would love to see if anyone has some advice for me.
Age:18
Height:5' 10"
Weight:130-135

 

If you want to stay lean and bulk at the same time, aka "clean bulk", you need to be in 300-500 caloric surplus.First calculate your maintainance calories add 300-500 to that number and wholia.After that regulate your calories by fallowing your weight/BF.IF you see that you are getting too much weight per week, reduce it.On the other hand if you are not getting any weight, up your calories a little bit.

As for training program.Just pick something basic and follow it.IF it doesnt work, switch it up

 

make sure you're drinking enough alcohol to maintain your dad bod. and go light on the abs.

http://www.msn.com/en-au/health/med...ps-are-out-introducing-the-dad-bod/ar-BBjewl7

 

Just focus on working out and eating as much as you can for now. You'll regain what you've lost and still make some noob gains; no need to get down to the details just yet, you're still a beginner and it shouldn't be too hard.

Also, with bodybuilding, you learn as you go and read up info online instead of these people on here. A lot don't know what they're talking about and tbh you wont know when that is the case so save the hassle and get info from credible sources from the get go. Good luck.

 

if you want a good cheap protein source try chicken/pork, with this being said I was doing 8 meals a day and kept trying to push myself to continue and went off the gym scene for a while. Your diet is 90% of the work, but you need to find something you enjoy eating.



I would break it down to

Protein source :
Carb source :
Fiber source :


For me it's simple, chicken/pork maybe the odd bit of steak/beef (whichever you personally call it) along with sweet potato(yams)/white rice, and followed by broccoli or asparagus. Also note, you can flavor these for odd carbs along with protein shakes and other suppliments, and nuts/fruits also.

 

Get protein shakes !

 

If you add my skype 'dunworry2sythe' I could potentially give you some short pointers, but here is the basics I recommend:

* Diet

Work on your diet. Try to intake more calories. This doesn't mean start eating all the carbs you can find, but slowly start intaking more protein, more carbs, etc. Make sure its healthy carbs, whole grain carbs. Try:
- Oatmeal
- Breads
- Quinoa
- Brown Rice
... And plenty more

* Working out

Try searching around online. There are plenty of good and helpful videos on YouTube ranging from Buff Dudes to Athlean-X. They all give pieces of workouts, so you'll need to watch many videos and slowly piece together a routine that works for you. If you'd like, I can help you develop a very generic starting routine