Can someone post me a boring diet and exercise routine for mass gain

At the moment I eat fried chicken, pringles, biscuits, chips, mcdonalds, basically everything that I wasn't allowed when I was a child. :D

I recognise though that tasty though this food is, it isn't going to see me in good health in the long run.

Hence why at the start I was keeping the diet as simple as I can. I thrive on a fast paced environment, so thus would much rather get my calories over and done with.

From reading around, I need to find a calorie amount to eat, and derive a percentage of fats, proteins and carbs from that.


Here are some pictures of myself which show why I want to improve my shoulders and posture.

Also, is it weird that my stomach can have the definition of a 6 pack (skinny fat!) when flexed, but bulges out when fully relaxed.

AFdrb.png

Xjuau.png

quWfL.png

MqDNd.png

kVmik.png
 
sports_brah said:
At the moment I eat fried chicken, pringles, biscuits, chips, mcdonalds, basically everything that I wasn't allowed when I was a child. :D

I recognise though that tasty though this food is, it isn't going to see me in good health in the long run.

Hence why at the start I was keeping the diet as simple as I can. I thrive on a fast paced environment, so thus would much rather get my calories over and done with.

From reading around, I need to find a calorie amount to eat, and derive a percentage of fats, proteins and carbs from that

Here are some pictures of myself which show why I want to improve my shoulders and posture.

Also, is it weird that my stomach can have the definition of a 6 pack (skinny fat!) when flexed, but bulges out when fully relaxed.

AFdrb.png

Xjuau.png

quWfL.png

MqDNd.png

kVmik.png
Click to expand...

Similar to me, except, I am a lot fatter!
 
Someone else posted this in another thread.

Excellent introduction to the key concepts behind weight gain (muscle) and fat loss.

Have a read of this, and then come back with a few questions.
 
Follow Steedie's initial guide. It really is very good.

Do that for a few weeks with a decent diet and I'm sure we will be able to proved you with much better advice.

Why?

Because:

  1. We'll have a better idea of what exercises work for you, and
  2. We'll find out whether you can stick to a not atrocious diet. And a workout regime.

Putting on mass is not something that is guaranteed just by going to the gym: you have to start working out first, and then make sure you're working out consistently, as well as eating well, too. This is what most of the posters in this thread ave been allying to.

Where are you based?
 
okay the gym is booked, but I won't have access thanks to the bloody weather and being dependent on public transport.

Does anyone have any good body weight techniques to get myself started? Thanks!

Also how to improve things like my stomach and general posture?
 
Was there really a need to be nude?! lol wtf...

And thank god opeth quoted all of your pictures.


As for your questions:

- Read the mobility thread
- Read the exercise guide thread
 
Apologies about that, removed the image!

I've been reading the mobility thread, along with some threads on bodybuilding.com

they say that the reason for the stomach is that due to bad posture?

poor-posture.jpg



So I should concentrate on strengthening my stomach muscles?
 
You most likely have almost zero strength and control in your core (exercise guide!) and your glutes may also not be working properly.

Your upper back will be very weak.

Exercising correctly can correct these problems.



There is a very easy "step 1" to all postural correction work.

Stop being in those awful positions!

Stand up straight from your knees to the base of your skull.

Keep your feet parallel (very important!).

Pin your shoulders back.

This is literally something you need to pay attention to 24/7.
 
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