Hello everyone! I am new, and need help.

[ahsm]

Hello everyone. My name is Andriy, I am 16 years old...well, almost 17. I have realized that I am in pretty bad shape compared to some of my friends and it's time to do something about it. Since it's my first post, here's a bit about me:

I was born in Ukraine, but now I temporarily live in Toronto, Canada. Some of my hobbies are reading, working on cars, beekeeping, farming, photography and computers. I am six feet tall, or around there and I weigh about 60kg, or 120lbs. I haven't exactly been working out lately, or ever. I would greatly appreciate it if some of you would be able to point me in the right direction, what should I do everyday? What should I eat? And so on, thank you in advance and I hope my stay on these forums will be a long and co-operative one.

 

[asdfzxcv]

Hello everyone. My name is Andriy, I am 16 years old...well, almost 17. I have realized that I am in pretty bad shape compared to some of my friends and it's time to do something about it. Since it's my first post, here's a bit about me:

I was born in Ukraine, but now I temporarily live in Toronto, Canada. Some of my hobbies are reading, working on cars, beekeeping, farming, photography and computers. I am six feet tall, or around there and I weigh about 60kg, or 120lbs. I haven't exactly been working out lately, or ever. I would greatly appreciate it if some of you would be able to point me in the right direction, what should I do everyday? What should I eat? And so on, thank you in advance and I hope my stay on these forums will be a long and co-operative one.

Hello there Andriy

At your height and weight I assume you wish to increase strength/muscle mass overall.In terms of exercise I believe you should stick to basic movements like the squat,deadlift,bench press,overehead press and over compound movements that stimulate large parts of the body.The 5x5 program would be a good start as it provides a simplistic yet effective approach to training which allows sufficient practise at the main exercises and requires no more then a 3day a week commitment.I believe the main post about the program is floating around on this forum.Dont worry about lifting too heavy for the first few weeks,learn the proper form for the exercises.Movements like squats and deadlift,while excellent for muscle growth,can hurt you if you practise them incorrectly.


In terms of diet excess calories in conjuction with sound training are key if one wants to increase the size of their muscles.That nutrition should come from good wholesome foods such as these.At your weight you could probably get away with some junk food,just dont make it a common thing.
Protein sources-These are just a few examples
chicken
Lean beef
Cottage cheese
eggs
tuna

Carbohydrates-
Oats
bread
fruit
brown rice

There are heaps more then what is listed here,but these seem to be the fairly commonly used foods.

There is heaps more to talk about,just ask me if you have any further queries .

 

[HunterUk]

nice response by asdf, listen to what he said!

 

[Extra_Strong]

Yep.. And read all of madcow2's posts