File :-(, x, )
Anonymous
So /fit/. I need help.

I am 5'11 and weigh 120 pounds. I am very fucking skinny. I need to gain some muscle weight, but I don't know what to do, I went to the gym for a few weeks on a regular basis and saw no improvement.

What should I be eating? What kind of exercises should I be doing? Please help me out, I just want some nice defined abs and arms that don't look like toothpicks.

Pic related, its me.
>> Anonymous
just gtfo
>> Anonymous
>>456204
No thanks.
>> Anonymous
Eat more than you have ever before and do compound exercises. You wanna be an animal gotta eat like one.
>> Anonymous
Website specifically for obliques:
http://www.sixpacknow.com/obliqueexercises.html

Website many good exercises+pictures on how to do them
http://www.exrx.net/Exercise.html
(go to exercise/muscle directory)
>> Anonymous
lol you weigh about as much as the average girl..
think about that for a minute...
you faggot.
>> Anonymous
-Starting Strength ebook
http://www.megaupload.com/?d=m2u9y915

-Starting Strength wiki
http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

You'll put on loads of muscle and get strong as fuck as well.
>> Anonymous
>>456217
Yeah, I do. But I still weight more than my girlfriend.
>> gay
wow! a few weeks! How did you not get hyooj? Go see a doctor, something is wrong with you.
>> Anonymous
why the fuck are you wearing boots indoors?
>> Anonymous
squat three times a week and eat like a horse
>> Anonymous
>>456241
I took scuba diving, and had the boots. I was packing to move out of my dorm for summer and my friend saw them and had me put them on. She thought that shit was hilarious...but it wasn't.

>>456226
You'd think that after working out 5 days a week for almost a month that I'd see a little improvement, but nope. Didn't look or feel any different.

>>456211
>>456213
>>456221
Thanks guys, this stuff helps!
>> Anonymous
>>456200
Sucks to be you I was the same weight as you but worked out for two months and gained 10 lbs O:
>> Anonymous
Breakfast ~ 820 kcal - 52/103/22
2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal
1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal
2 cup whole milk = 16g pro, 22g CHO, 5g fat = 195 kcal
3 fish oil capsules - 0/0/3 = 27


Mid-morning snack ~ 525 kcal - 26/58/24
1 banana = 1/30/0 = 125 kcal
2T All Natural Peanut Butter (ANPB) = 9/6/16 = 200 kcal
2 cup whole milk = 16/22/5 = 195 kcal
3 Fish oil capsules = 0/0/3 = 27 kcal

Lunch ~ 640 kcal - 44/54/25
4 oz turkey breast - 30/0/1 = 200 kcal
2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal
slice whole fat swiss cheese - 8/2/8 = 112 kcal
1T olive oil - 0/0/13 = 117 kcal


Preworkout - 400 kcal - 25/75/0
3/4c glucose - 0/75/0 = 300 kcal
1 scoops whey - 25/0/0 = 168 kcal


Postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1


1 hour postworkout - 642 kcal - 38/91/14
4 oz round steak - 28/0/8 = 276 kcal
3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal
3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal


final meal - 709 kcal - 40/59/32
1/2c cottage cheese - 15/9/0 = 96 kcal
1/2c plain yogurt - 15/19/0 = 136 kcal
2T ANPB - 9/6/16 = 204 kcal
3 fish oil capsules + sliced banana - 1/25/3 = 104
1T olive oil - 0/0/13 = 117 kcal


265 pro, 506 CHO, 102 FAT = 4206 kcal total
26% protein, 51% CHO, 23% fat

As a skinny, you won't really need to eat that clean, but it is to your benefit if you do.