[evergr3y]

Hi everybody, my name is Mike. Ive been searching and reading many posts on this forum since 2008. I am ready to post my own picture, and to reveal my goal.

I hope you guys can help me, cause I am determinated and want to reach what I want.

This is me, right now



22 Years Old
125 Lbs/57 Kg

Ive been working in a gym for maybe 3 month, nothing really serious, but this time I am ready to BULK, and take Mass !!!

First of all, I know that I need a good diet to come with my further training, and I am a totally noob with diets and all these things. If you guys can help me, that would be awesome. The most important part for me is taking MASS, thats why I need your help, cause i dont really know which exercices exaclty and what type of diet would be the best for me.

Tanks in advance !

[Kaboom]

welcome to the world of bulking my friend.
As far as workouts go I would advise just sticking with your compound exercises ex: bench press,squats,standard curls, barbell rows and deadlifts things like that will help build a great foundation.
As far as your diet goes post a sample of what you eat every day up so we can go from there.
I will tell you that you should be eating every 2 1/2 - 3 hours. You should be getting around 200-250 grams of protein and probably around 375-425 grams of carbs a day.

[HawaiianPride.]

^^^Yep, that's a good start. You've got the right idea in what you need to do to start a great bulk man. You've got a solid foundation and good symmetry to build on. Refer to the bulking primer, it's a sticky in the nutrition section. It should give you some ideas to start out with.

[tps154]

bulking primer FTW

[evergr3y]

Tanks guys, I dont really understand what is Carbohydrates, but the Bulk Primer is giving me all the informations I need to start a good diet. :P

[tps154]

^ hey man, you might wanna do some serious research. carbohydrates are an integral part of training and nutrition. hit the books and learn as much as you can

[projecthatch92]

Or just read on here. There are tons of threads in the nutrition section that are great places to begin looking

[miggitymags]

There are allot of Diet experts in here - so continue to read the Nutrition Section (and Bulking Primer) daily and start to get a feel for proper diet.

As Kaboom said, I think the best thing for you to do initially is to eat every 2 hours, even if you aren't hungry. I am a true hardgainer and I started to realize putting on mass was directly correlated to my caloric intake. At 125 lbs (what height?) I'd actually tell you not to worry so much about counting macros - but focus on eating enough!

In regards to exercises, build you splits around compound movements!

Upper: BB/DB Presses, BB/DB Rows, BB/DB Shrugs, Tri Extensions, Wide/Narrow Lat Pulls, BB Curls...

Lower: Squats (Front/Back), Deadlifts (Regular, Stiff Legged), Hack Squats/Leg Press, Calves...

Do some research on some different splits and see what jumps out at your as something you might like to try. A few to look in to:

1. Power/Hypertrophy
2. Push/Pull/Lower
3. Full body
4. Standard one-a-day Splits

Good luck bro.