I want to start weight lifting

[The Sherman]

Someone please help me!
I need a plan for putting on muscle and weight as im 6ft 3 and 12-13 stone. i have quite skinny arms and find it hard to add 'bulk' can anyone recommend a ggod website that will help make a gym plan and also about when/what food supplements to take?

any help is much appreciated.

[hailthechimp]

How old are you and whats your supplement budget like?

[The Sherman]

27 in June and hmmm? not sure �30 a month?

[Velvetee]

Sounds to me like your Somatotype is that of an Ectomorph, tall, lean with long limbs, unlikely to gain weight easily. If that is the case, then it will be extremely difficult to bulk up, without chemical assistance!

You can try extra protein, preferably with a higher Carb content than regular Protein supplements, that may help as well as increasing your calories. You will need considerably more calories if you are intending to do regular weights routines and may need to double your daily calorific intake.

If you've never done weights before, you need to allow your body to become accustomed to them, start with manageable weights 2-3 sets of 8-12 reps for a general routine, you may then like to try working individual muscle groups with Pyramiding, where you are increasing the weight but reducing the reps to build muscle.

I've made it sound simple, but it is quite complex and what may work for others may not work for you.

[hailthechimp]

Well your budgets kind of low,but you can still get the staples which are whey protein,creatine and some kind of testosterone booster,you can get them cheap from this website
http://www.myprotein.co.uk/

another one i use is
http://anabolicminds.com/

you will find everything you need to know about about supplements,bulking,diet plans etc...

one more once you get a bit more dough for supplents is

http://www.bodybuildingwarehouse.co.uk/

Good luck and grow big!

[The Sherman]

I read the other post about creatine and then you mention tesoteserone boosters?

firstly what should i take?
a whey protein shake? and creatine each day or these boosters?
also does it matter which brand you go for or are they all the same?

all this help is really appreciated!

[SizzleSquid]

creatine doesnt add muscle-it improves energy, it does not contribute to muscle mass. You need protein, and whey proteine isolate is the best. Holland and Barrett do good deals-make sure you get the one with isolate in the ingredient list.

DO NOT eat crap to gain bulk-it dont work that way. For you to have muscles you must first start with a lean body-which you have which is good. Having a layer of fat anywhere on your body-esp your tummy-will only hide your muscles.
you need to eat regularly-esp 2 hours before a workout, must contain protein (ie grilled chicken breast, tuna steak etc) and carbohydrates (for energy or you will tire easy)-potatoes (not chips) rice, (white or brown) couscous etc with lots of veg (preferably steamed, bolied or raw) Eat fruit on its own, not with other food or you can get bloating. Have your protein shakes after workout (to reapir and aid muscle growth) and an hour before workout. Make sure you get a good multi vit supplement-boots A-Z is good, Vit B6 good 4 energy-as is iron, magenisuim and make sure you drink plenty water. Also-go library and have a look at a plethora of excellent weight lifting books, really helped me. Rememer-to be a good weight lifter you need to have stamina-therefore cardio work (circuits or a good run) is imperative in definition and building energy. Also-have a couple sessions with personal trainer-once u know your routine and are motivated you dont need him/her hanging around-water of money! if you feel sharp apin at all-stop. remember that

[SizzleSquid]

sorry bout spellin mistake at end-dont take steriods as suggested above-wat a silly idea. u want a strong body where you body trains itself-not relying on chemical substances.
remember-whey protein ISOLATE
in regards to creatine-it can make u feel quite sick, and if ur eating and drinking properly dont use it. i know ppl who have had many probs with it.

[The Sherman]

Cheers for all the advice!

I currently have a cracked rib so am not doing anything but light running the now to build up fitness.
Once I start i'll be back on here for advice!

also weighed myself this morning and you can change that 12-13 stone to 13-14 stone! thats from having cracked rib and not doing any excersize for 3 blooming months.

[tatu]

steroids.......testesterone,,,xtreme test......guaranteed weight gain !!

[The Sherman]

No thank you don't think i'll be reaching for the roids!