Newbie looking for some help

[jchach]

I am looking for some guidance on how many days I should work out; what excercises I should do & what, if any, supplements I should take. I am looking to build up some muscle & keep in good shape. I really press to put weight on. I am 6'4" - 195. I would like to get to about 215, but a solid 215, not a flabby 215. I appreciate all recommendations.

Thanks
John

[buffbong]

stick to a 4 day routine best for natruals and being able to get enough rest with a job and be able to do stuff on the weekands.....   
hers a solid plan to start out with
monday
chest
flat bench 15-12-10-8-6  reps   first two sets are warm ups
incline bench 10-8-6
flat bench flyes       10-10-10
triceps
cable push downs 15-12-10-8-6
close grip bench presses 10-8-6
tuesday
back
pull ups 10-8-6-4   add wieght when you can
barbell rows 15-12-10-8-6
seated cable rows 10-8-6
calves
seated calve raises 20-15-10-10-10
standing calve raises 12-10-8
abs
crunches side 20 reps
                crunches 20 reps
               leg lifts 20 reps
wensday off
thursday
traps
barbell shrugs 15-12-10-8-6
seated barbell presses 15-12-10-8-6
standing one arm side raises 10-8-6
standing rear delt raises   10-8-6
biceps
seated dumbell curls 15-12-10-8-6
barbell curls     10-8-6      most people would say to do these first but franco always said not to causes the akward position on the wrists
reverse barbell wrist curls 10-10-10
friday
stiff leg dead lifts 15-12-10-10-10
lying leg curls  12-10-8
barbell squats 15-12-10-8-6
leg press          15-12-10
abs
same as first day add resistance and lower reps if you like.

[buffbong]

sat  and sunday off

ok as for the meals personally i dont use supplments or think you really need them so im gonna write a diet using just whole food

meal  two slices wheat toast glass of juice 4-6 egg whites
meal two   cup of oatmeal cup of fat free milk  with honey and raisons
meal three  one cup of brown rice  chicken breasts letttuce tomato
meal four   chicken potatoes veggies
meal five   some type of fish i have tuna alot with cup of brown rice and some olive oil also have some more juice after lifting.
meal six two cups of milk a banna two table spoons of all natrual penut butter

if your not gaining in these diet  add a slice or two of brea to meal 3 and five  and a half of cup of rice to some meals if it still isnt working. people go over board when they arent gaining wieght and add another thousand or so calories when it isnt nesscary. good luck bro.....

[jchach]

thanks for the replies & help.

I will start this on Monday & see how it goes. I appreciate your time.

John

[pumpster]

John,
Down the road if you still need an extra bump look up Dianabol and Deca-Durabolin.

God Speed.

[Loomis]

sat  and sunday off

ok as for the meals personally i dont use supplments or think you really need them so im gonna write a diet using just whole food

meal  two slices wheat toast glass of juice 4-6 egg whites
meal two   cup of oatmeal cup of fat free milk  with honey and raisons
meal three  one cup of brown rice  chicken breasts letttuce tomato
meal four   chicken potatoes veggies
meal five   some type of fish i have tuna alot with cup of brown rice and some olive oil also have some more juice after lifting.
meal six two cups of milk a banna two table spoons of all natrual penut butter

if your not gaining in these diet  add a slice or two of brea to meal 3 and five  and a half of cup of rice to some meals if it still isnt working. people go over board when they arent gaining wieght and add another thousand or so calories when it isnt nesscary. good luck bro.....

I eat more than that while cutting.

[JackCheze]

John,

I don't wanna step on any toes but...

if you want to put on 20 lbs of muscle (no flab) that will take some time. According to the professionals it takes a year to put on 11lbs of muscle (of course body chemistry will change things to a degree).

As for the workout below... it's ok but take it with a grain of salt. Strength isn't gained in a lot of reps

[romeo]

if i had known what i am about to tell you when i first started at your age - i would have probably been a good 20kg heavier than what i am now.


YOU NEED TO HIT THE WHOLE BODY TWO OR THREE TIMES A WEEK.

squat
bench press
pull ups
bicep curl
close grip bench press (or other tricep exercise)

this is al one work out.

look at  http://www.hypertrophy-specific.com/hst_index.html

.

[Cavalier22]

just do bench press and curls