Ok i am Charlie… I am looking for a good diet and workout without gym member shape i got dum-bells and a bike available…What is the best way to get in shape i am 6’4-6’5 i weight a meer 185 pounds i want to get that around 220 but not by getting fat or huge muscles just lean muscle anyone have any suggestion all is welcome
Thank You for your time
~charlie
{ 3 comments… read them below or add one }
go dumpster diving. try to find more weight lifting equipment.
I know this isn’t what you want to hear, but you will do better to continue working with a good diet, dumbbells, and a bike. When you get to be like 21 or 22, you’ll start to fill out more as a man. It takes men longer to get to their “full size” than women. You may get yourself to 200 just by aging a couple of years. It sucks, but it’s the truth.
Alright Charlie Don’t worry luckily I am here.
To gain weight is the same as gaining muscle
Sleep+Workout+Eating (Thats why most inmates are huge)
For working out you should start off with a 4 day schedule like this.
Monday:
Chest: Dumbell Press, Flys, and dumbell raise. (If you don’t have bench thats okay since you can use the floor)
Triceps: Tricep Curl, Dips, Close Hand Push ups
Abs
Tuesday:
Biceps: Bicep Curl, Concentration Curl, 21′s
Back: Bent Over Row, Pull ups, standing rows
Cardio :30 min-1 hour
Wednesday:
Cardio 1:30-2 hours
Thursday:
Legs: Lunges, Squats
Shoulders:Lat raises and shrugs
Abs
Friday:
Cardio
this workout regiment should give you some lean muscle.
Contrary to popular belief you don’t need fat to get muscle.
Now gaining weight is a different approach/
For your weight of 185 lbs
You are gonna need around 2750 calories a day
and 180 g of protein
these should be divided into six small meals
If you need some more help on exercises,nutrition, or supplements email me at:daking5554464@yahoo.com