Hi Guys!
Recently my brother bought a home gym machine that I use every second day, 3 sets of ten reps each on bench press/butterfly/lateral pull/two different leg exercises/bicep curls. And I also do some push ups, which I'm rubbish at (with 3 sets, I get maybe 25/21/18, but I am improving).
Are these free weights? This a typical leg extension+plus bench press split which many people follow and which no one gets results from.

-A lack of pulling compared to pushing excersises (they should be at least even)
-Lack of compound movements (Bench press is the least important of the major compund movements to begin with)
-Way to many isolation movements (this will lead to an asymmetrical physiuqe)

Simply lifting weights will not build muscle, you have to know how to utilize these weights properly or you will top out very quickly. Here is a sample of a good beginner plan

http://www.wannabebig.com/training/t...roved-routine/ This is a great easy to follow template tailor made for beginners. I understand if you can't get to all of this equipment/get to gym and I will help you maximize what you have on hand, but I would IMPLORE you to try. There are also great warm ups and vidoes of how to do everything, this a great rescource.


To compelement this, I am eating a lot more so I can build up strength, since I have always been pretty skinny/scrawny. At 5'11, maybe a year e to
ago I was 145lbs/66kg. But I got over some OCD habbits that made me eat poorly, and by a few months ago I was 155lbs/70kg. Then when I really made a conscious effort to put on weight, by December I was 160lbs/73kg, and already I'm 172lbs/78kg just over a month later (having made the biggest effort the past few weeks).
Have you taken pics, Is your body better off?


Breakfast 9am - bowl of bran cereal (150 calories, it's a fairly big bowl)
Lunch 12am - at work I took 5 boneless bits of chicken (550 cal) with chips (400 cal)
Second Lunch 7pm - 5 chicken thighs (500 cal), 4 slices wholemeal bread (350 cal), biscuits (125 cal)
Dinner 10pm - 2 chicken breasts (300 cal), chips (400 cal), beans (100 cal, no idea?), 4 slices wholemeal bread (350 cal), biscuits (125 cal), apple (50 cal) *usually dying by this point*
Supper 2am - bowl of bran cereal (150 cal), apple (50 cal), cookie (200 cal), 1 litre milk (600 cal)
I see allot of grain....way to much grain. Please cut out some of the grain

I see no veggies and only a sprinkiling of fruit, there needs to be more of those. Personally for fruits I use bananas (potassium is a vital and oft overlooked nutrient) blueberries (anti-oxidants!) and oranges (vitman C, I like the way they taste) as my mainstays. For veggies I vary but anything green will do and try to buy them raw (minor point)

The chips are useless, cut those out

How is this chicken prepared?

Add some nuts

I have never been a big fan of caloric beverages I try to drink only water and tea (my perchant for binge drinking aside) and yes this includes things like Milk and OJ. For you the milk is premissible because you are trying to gain weight but soda is not, take all the sodas in your house and throw them away right now.

Now I'm not saying you can't throw in a cheat every now and then (like the cookie) but to many carbs is a nightmare and I try to avoid them unless it's the morning or post workout.

I know carbs make up the bulk of your cals this will have to be countered with tuna, PB, more meat, and nuts

I notice your last meal is at 2 and your first is at 9, how much sleep do you get each night? Another key component that is oft overlooked

Adding good mass is 20% what you do in the gym, 40% eating, and 40% sleep. Plenty of idoits do bicep curls 24/7/365 and nothing ever happens.

One last thing, at my heaviest I was eating this many calories, I know its not easy.