How do I even get started?

[JorgeD]

Hello, people.
Here's my thing. I'm a 22 year old guy who wants a little muscle. I have no clue at all on what to do and eat to do this. I'm 5'11" and weight 154lbs. I don't want to get huge like most body builders but I do want a decent muscle mass.

Please help!

Thanks everyone and have a good one!

 

[Luciano_]

Probably you already know this, but you have to follow the three basic rules, train hard, eat hard and sleep hard.

How long have you been training?
Do you have a diet? Do you plan to follow a diet?
What about your metabolism? Are you lean?
Post more info so we can help you.
If you stick around and read you'll find everything you need to know.
But what matter most is that apart from the basic rules, building muscles is a lot about knowing yourself. Eventually you'll end knowing what is better for you in terms of routines and diet.

Cheers

 

[JorgeD]

Well, I really don't even follow those 3 basic rules so I guess that's the first thing I need to work on.
I haven't started training at all and I don't have a diet but would like to start one and I am pretty lean.

Here's my online album of pics that you guys can check out to see my build.

http://photos.yahoo.com/jorgetaz

Thanks!

 

[jerseymoves]

Lock yourself in a gym for about 3 years

 

[TheOnePHR]

Eat Eat Eat........ Then Eat some more
The biggest step towards getting a more muscular physique apart from training, which should go without saying, is monitoring your macronutrients (Protein, Carbohydrates, and Fat) to ensure that you are supplying your body with the necessary fuel to grow. I would shoot for at least a gram of protein per pound of body weight, 3-5g of carbs per pound, and about 85g of healthy fats. This is all just ballpark to give you something to consider, the best piece of advice I can give you is to research, analyze, and try as much information as you can get you hands on in order to find out what works for your body.... Let me know how it's going in about 2 years. Hopefully you won't accidentally get "too big"

 

[Luciano_]

Personally I don't like the idea 1:4 prot/carb Theonephr ....
Jorge, I would suggest you to write down exactly what you are eating now and calculate the cal in order to increase SLOWLY until you reach about 3500 a day.
You'll have to eat 6 - 7 meals a day 2-3 hs between them.
You can try a 40/40/20: in a 3500 diet that means that you'll have to eat more or less:
280gr prot / 280 gr carb / 140 gr fat.
For now, try to have the same amount of everything in each meal, except the PostWO meal, and the prebed meal. The PWO is good to be a prot shake and some carbo and as a prebed meal try some low digestive response prot, like tuna and some good oils, flaxx or peanut butter.
Don't forget to add green vegetables, rocket, water crest, spinach, broccoli ...
Meanwhile, you can read more in the diet forum, you'll find al lot of things there.
Train hard and sleep at least 8 hs a day.
A good link to nutritional info: http://www.fitday.com/

Hope it helps.
Cheers