Hey guys

[Sefket]

I'm going to start training as I am so out of shape and I wanted to get big for some time now. I barely exercise - and I need help as I'm a beginner. I want to get muscles and abs. I weigh 120 lbs, and I'm 5'5. Where do I start?

[DannyB]

scrawny paki cunt it all starts with EAS MYOPLEX

EAS MYOPLEX #1 PROTEIN

glgl i believe

[Luke]

Start doing crunches and push ups daily.. You gotta build up a bit before you start a serious regiment.

[Jon]

People love this. Hey guys I want to start working out, please make me a custom workout routine and diet plan as I'm too fucking lazy to go read bodybuilding.com or some other site which has all the information you need...

I thought you got Admin on this site because you were good at the internet?

[Archryda]

People love this. Hey guys I want to start working out, please make me a custom workout routine and diet plan as I'm too fucking lazy to go read bodybuilding.com or some other site which has all the information you need...

I thought you got Admin on this site because you were good at the internet?

Why troll....

[Smush]

People love this. Hey guys I want to start working out, please make me a custom workout routine and diet plan as I'm too fucking lazy to go read bodybuilding.com or some other site which has all the information you need...

I thought you got Admin on this site because you were good at the internet?

If you don't have any useful input, then stay away from this sub-forum. We don't need this type of negativity. Sefket wants to change his habits. Sefket, start reading up on the stickies here and then from there, if you have any specific questions either ask or Google away.

[Steroids]

Start doing crunches and push ups daily.. You gotta build up a bit before you start a serious regiment.

hope you're not being serious.

People love this. Hey guys I want to start working out, please make me a custom workout routine and diet plan as I'm too fucking lazy to go read bodybuilding.com or some other site which has all the information you need...

lol this is correct. read articles / forums on sites like this and you will soon know more than enough to get started. the stickies on this board are ok but not enough make sure to start browsing bb.com alot. you can ask me any other precise questions.

[gfdgfd]

Get a gym membership, start eating a lot more protein[1g of protein per 1lb of bodyweight is usually good, but you're proper light so maybe a bit more :S] eat 500calories surplus to your recommended daily amount and start lifting, don't be one of those people who only aims for abs though, train every muscle group evenly, any skinny kunt can get abs, it doesn't look good. Look through some guides at

http://www.bodybuilding.com/guides/

and choose 1 you feel suited to, or ask at the gym you sign up to for them to give you a workout plan. I recommend signing up to bb.com to use their forums too, a lot of experts there so a lot of better advice, also, read the starting off topic that's stickied in this section.

Wasn't expecting you to be 5'5 lol, i thought you looked proper lanky

[Jon]

Not sure how my post wasn't helpful. I gave him a website and constructive criticism?

[Tom (Rendition)]

Each lots and find a beginner workout from a website such as bodybuilding.com.

Luke's idea isn't awful; when you are 55kg and never done exercise in any meaningful way like I expect Sefket hasn't - bodyweight exercises are a good starting point.

Infact, here we go sefket:

As an ectomorph you can cut down a couple of exercises from the workout ive given you as you want to keep your workout fairly short- less than an hour preferably.  Don't cut the first 2 exercises of each body part as they are the most important ones.

x being a suitable weight for you, start light.

Do a warm up sets at an easy weight before you start each different exercise:

Chest and Triceps:

Bench Press:

x*10

x*10

x*10

Incline bench Press

x*10

x*10

x*10

Dumbell or cable flys:

x*10

x*10

x*10

Dips (assisted):

x*10

x*10

x*10

Upright rope pull:

x*10

x*10

x*10

Skull crusher:

x*10

x*10

x* until failure.

Back and Biceps:

Deadlift:

Be very very careful with this sefket, check your form.  Honestly with your frame I'd start with 30kg and go up slowly when you feel confident.

x*10

x*10

x*10

x*10

Pullup (assisted):

x*10

x*10

x*10

Seated Row:

x*10

x*10

x*10

Throw in a couple of curl variations, 3 sets of 10.

Legs and shoulders:

Squat (be careful with this one too):

x*10

x*10

x*10

x*10

Leg extensions:

x*10

x*10

x*10

Leg curl:

x*10

x*10

x*10

Standing military press:

x*10

x*10

x*10

Dumbbell seated military press:

x*10

x*10

x*10

Lateral Raises:

x*10

x*10

x*10

Calf press:

x*10

x*10

x*10

x*failure

[Adam|Spakka]

Day 1. Chest & Triceps

Day 2. Back & Biceps

Day 3. Rest

Day 4. Legs

Day 5. Shoulders

Day 6-7. Rest

This is the routine i used to follow, find exercises specific exercises on bb.com, 4-5 exercises per muscle group i'd say. Just make sure you're squatting, benching and deadlifting atleast once a week.

[I Meleed I]

Read my sticky on this forum Sefket. Good, solid information for beginners put in simplistic terms. From there if you have any broader questions feel free to PM me or any other health mod.

[FearMy Def]

http://forum.bodybuilding.com/forumdisplay.php?f=13

nutrition is important!!

[Tris]

PM any of the health mods on forums/irc if you want more help.