guys, i need some help as well. i'm 5'10 and only 141lb. I do not eat a lot and i like staying lean. I wouldnt mind tho adding about 5-8lb of muscle and looking cut. NOT big, but just cut.. i've lifted before and it's hard for me to get real big anyway coz i don't eat much and i don't take any supplements. i'm pretty busy w/ work tho and I cant work out like 6 times a week.. can someone recommend a good routine for me??

 

So wait.....we have some contradictions here.....

You want to cut up what you have OR you want to add 8lbs of muscle mass?

Ill consider that you want to take what you got, and cut it up....

My biggest recommendation.....

Forget the gym.

Buy yourself a set of dumbells that are adjustable (add/remove weight) and if you have space...one curl bar (looks like a bench press bar, except it has two V shaped curves in the area where you hold it.) Then using JUST these tools, you can get cut within 3 months will a good and honest workout (4 times a week at least at home)

You can cut your entire body using dumbells, so having no time is no excuse anymore...do it at home!

 

Get on the "gear"

 

NFR, at 141lbs Pro could add 8lbs of muscle and gain barely any fat if he did gain any at all. The benefit of being a newb at the gym is you can make easy gains to begin with and possibly even loose weight at the same time which usually isn't possible without hgh.

No offence Pro, but 140lbs means you barely have any muscle and wont look cut without gaining some first. What NFR recommended is correct but if you really want to see some good results you only need to go to the gym 3/4 times a week but you need to eat lots. That doesn't necessarily mean that you have to eat everything in site, but you should be eating around 6 meals a day and getting plenty of sleep.

Get your protein up to around 150g/day with meats such as salmon, chicken, other fish (cod, tuna etc.) and same with your carbs, plenty of rice and pasta. I don't like dirty bulking but if you're a hard gainer you may have to incorporate some dirtier foods in your diet to get the extra cals.

I can be in and out of the gym in 1hr if I want to but the most important part of reaching your goals is prioritising. If it's not important enough that you wont go to bed an hour hourly so you can get up and train before work then it's not going to happen.

p.s if you've never done them before you'll put on 8lbs just looking at the squat rack

 

Gear is yesterday's hero. It's all about the synthol baby

 

Thats true, but as soon as you stop, that 8lbs will deflate faster than a monster truck tire that just got shot with a bazooka.

I am recommending this because he said he works alot and cannot get to the gym often. Going to the gym once a week will do nothing but tire you out.

If you can do 3/4 times a week, one hour each time, then yes, gym is the way to go, but if not, my dumbell solution is pretty much what you can do with your schedule.

However, Aus does have a good point.... at 140lbs at 5'10"....you are really thin. You need to bulk (agreed not dirty bulk, ie shoveling doughnuts into your face like itll save your life)...lots of protein, and good carbs, along with a decent workout, and youll be lookin good.

 

I suggest you define your goals. Every client I had trained first had to tell me what their goals were.

What are your's? Gaining only 5-8lbs?

Now if you're trying to bulk up, it's all about your food intake/caloric intake. The main reason people take in shakes: protien/lbs gainer is cause it is very difficult to consume the requried calories to maintain your body mass. Now taking other specific supplements is should be based on you begining a proper diet and a consistant workout; then and only then should you begin to research which supplements to take.

If you can get the diet down then you've got 80% of the problem solved.

It's all about a balanced diet and work out IE Strenght training, body building, and cardiovascular.

 

get yourself a decent whey protein powder, try to eat 6 meals a day (smaller meals as opposed to eating 3 huge meals), drink lots of water....and train hard the days you lift, making sure you give your body enough rest.
If you life 3-4 days a week i suggest splitting your routine into something like this:

Day #1: Back/Bi's
Day #2: Chest/Tri's
Day #3: Shoulders/Legs

if you want you could work in abs somewhere in each routine.

If you follow this plan and are still wanting more, try taking a creatine based supplement such as Vitargo......and again drink tons of water and get rest.

Remember, supplements are no substitute for hard work/effort. You must train hard to see the results you want. It will take time but will be worth it. And you said before that your 5'10" and 140lbs. If i were you i'd follow the 3-day routine that i posted above (strength train only those three days a week) and eat a lot but in smaller portions more frequently, this will allow you to bulk up w/o getting fat.

 

i thought chest and tri's are a bad idea since you are using your tris when doing chest excercises....on that note..i just came from the gym and i worked out all chest and bi's...i tried to add in tri's but it was worthless as they were super tired from the previous workouts...

here is my goal...im alreay cut up...i would like to put on mass now since its winter time and try to maintain the mass...when summer comes around..get more cuts along with the mass gained during the winter...

i just started to eat more healthy with a nice breakfast, lunch and dinner...and im using the muscle milk to help with the intake...i also just bought some n02 as i heard it was good..

i do like the idea of mixing it up...keeps the muscles on their toes so they dont get used to a consistand workout all the time..


as of now..i have been doing the following:

Mon - chest & bi's
Tues - legs
Wed - off
Thurs - back & tri's
Fri - stomach, light chest, misc

 

If you are already "cut" and have a decent build.....and want more, you have no other thing to do but good ol fashioned bulking. Remember, you will lose some of your "cutness" but it is scientifically impossible to put on muscle without fat, as you need caloric surplus. for 20lbs of muscle mass, youll gain about the same in fat. Thats ok though, because winter is when you bulk, then in spring, you rock a protein diet, endurance lifting/training, come summer, youll be leaner than a pig on a treadmill.

How many times do you go to the gym a week, and how long do you spend there....

If you can give me your entire routine, including numbers...ill tell you how many calories you should be eating, and I will break them down for you.