File :-(, x, )
Anonymous
Hey /fit/.

Need some help. I'm looking to be a bit stronger and more lean, I have a few months to do it. I'm 6'0", around 145-150 pounds, and 18 years old. Yeah, I'm a scrawny nerd.

All I have to work with is an 18 pound dumbbell. I can't spend money on any more weights either, I really need to save up. I don't consider that to be much of a problem though, since there are pushups/jogging/crunches and stuff.

The part I need help with is a good workout routine. How many of each should I do each day, to get good results? Is there a certain time of the day that is best? I'm relatively new to working out, but willing to take any good advice.

Also out of curiosity, how many bottles of water should I drink each day?

Thanks for the help!
>> Anonymous
Bump.
>> Anonymous
im gonna say this simple youre not going to make any kind of noticeable gains in muscle mass without picking up some weights. get a gym membership you can probably find one for not that much. my local ymca is 30 bucks a month and its more than decent
>> Anonymous
>>346806
Fucking idiot
Anyway OP all you have to do is sit ups standered and cross pushups some dips you can hang off your couch and do those and calf raises plus if you run you will get a cardiovascular workout and that will also get your whole body toned anyway its simple IF YOU DON'T BE LAZY AND ACTUALLY DO IT YOU WILL GET MUSCLE
>> Anonymous
Look into bodyweight exercises and buy a sandbag (or make one yourself). Very cheap, VERY effectual. It's worth the few bucks you'll spend on it. Here's a FAQ to read: http://www.arrse.co.uk/cpgn2/Forums/viewtopic/t=98420.html and here's a site with bodyweight exercises: http://www.myfit.ca/exercisedatabase/resistancetrainingexercises.asp?exercises=Free%20Weight%20Train
ing%20Exercises

Save both and look over them.
>> Anonymous
1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay. You need at least your body-weight in lbs x 20kcal daily to gain

3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.

* Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes.
* Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.
* Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, …
* Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.

6. Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein:

* Red Meat. Ground round, steaks, deer, buffalo, …
* Poultry. Chicken breast, whole chicken, turkey, duck, …
* Fish. Tuna, salmon, sardines, mackerel, …
* Eggs. Eat the yolk, it’s full of vitamins.
* Dairy. Milk, cottage cheese, quark, yogurt, whey, …
http://www.fitday.com/
http://www.fitday.com/
>> Anonymous
OP here, thanks for the info, checking it out right now.
>> Anonymous
get a gym membership or else nothing will happen to you. gday