young and need weight

Hi guyz im 19 im seriously in need of help before i cause harm to my body by doing something im not supposed to.

I weigh 58kg and im 1.64m in length

I took some dbols on and of but never a whole cycle

I need a good diet and gym program i need to get weight im not gaining it dosnt matter what so.please guys can you helm me.

Post your diet and training program.

I've never followed a real diet or traning program

I need sugestions ons diets and training programs to bulk please I'll apriciate it thanx fir the reply

Meal 1: Oats (100g), Whey (30g), 1 banana, peanut butter (30g)
Meal 2: 7 egg whites, 3 whole eggs, 1 cup white basmati rice
Meal 3 Chicken (250g), white basmati rice (1 cup)
Meal 4 and 5: Lean beef mince (250g), white potato (1 large)
Post workout: 30g whey, 50g oats

Thanx Chmidt

Can i take vitamine B comblex and vitamine B12
And when must i take it?

Schmidt wrote: Meal 1: Oats (100g), Whey (30g), 1 banana, peanut butter (30g)
Meal 2: 7 egg whites, 3 whole eggs, 1 cup white basmati rice
Meal 3 Chicken (250g), white basmati rice (1 cup)
Meal 4 and 5: Lean beef mince (250g), white potato (1 large)
Post workout: 30g whey, 50g oats

You have no option but to grow @ your stats with this diet. But if you do not train properly and accordingly, you will become round and fat.

Thanx Oupw is there Any sugesting training program with this diet?

Shawn9 wrote: Thanx Chmidt

Can i take vitamine B comblex and vitamine B12
And when must i take it?

What for? Do you have a B12 deficiency? Best see a doctor about that if you do.

Shawn9 wrote: Thanx Oupw is there Any sugesting training program with this diet?

Fuck there is millions. You need to develop your core, form and posture before you even start thinking of lifting heavy shit

get into mobility drills and foam rolling before your sessions.

pay off later

keep it basic. you are really under-weight for your height so think of clean food, light cardio and if you want something really basic. Try hit 15/12/10/8 rep scheme on all you exercises. thats 4 sets total.

you shouldn't even touch steroids if you haven't done this naturally for at least 3-5 years.

Shawn9 wrote: Hi guyz im 19 im seriously in need of help before i cause harm to my body by doing something im not supposed to.

Shawn9 wrote: I've never followed a real diet or traning program
I need sugestions ons diets and training programs

That's a piss attitude. You have not even tried yet dude.


Get the basics right here.

ZOMG Free e-book teach me some lifts!

Your dedication and commitment seems to be lacking to be honest.
Never tried to stick to any program or diet, cannot even do a full cycle of dbol...

What is your bodyfat % BTW? You are a similar height compared to me.

My recommendation would be to learn how to eat, start counting calories and working out a diet which works for you. You need to be consistent otherwise gains won't happen - you will simply become a yo-yo.

Picking up weight is easy, it is picking up lean muscle which is the hard part. There are plenty of overweight people.

Thanx man its just i never had a diet this will be the first one starting from monday and i never had the money to afford a diet finished school last year working now so can afford it now thanx for all the help guyz