Help Please lads.

Basically 18, year old male,
 
6ft 2 , big build, basically asking for a few suggestions and a bit of help here, my arms are so average size but just dont look right for my body and have hardly any fat on them at all so how can i build the muscle I want to what im asking for here is.
 
A diet , food wise and supplements if suggested.
 
And a routine that anyone could suggest i start with, Im really wanting to go for it now so PLease if there is anyone out there that could give me a hand would be appriciated.

Can anyone help at all :L?!?

OK....
 
What sort of training do you do and what is your diet like?

My diet at the moment consists of average food basically, what I'm wanting
Is a good diet to follow if you could help mate?! It's just I have started and look but wanting
To be strict and start a diet commited.

Workout.

Monday - rest
Tuesday - focus arms
Wednesday - legs
Thursday - focus arms
Friday - rest
Saturday focus arms
Sunday - rest

If you have got a good arm routine mate or supplements you could suggest ! Please do shoot

seriously start bench pressing and even if its 20kg do some squats core movement. your gunna say my chest is already big? remove the fat and yowl find its not.
 
start from scratch. do a full body routine.  
 
no offence intended your arm will look crap when your torso is so fat. 
 
stick with this forum READ READ N READ and you will suss it out. 

could anyone give me an idea of what they eat on a daily basis , I mean I'm not wanting to be a body builder or anything I just want to start heading in the right direction.

A chest and arm routine perhaps ?
And a weekly diet ?
I have no allergies can and will eat anything
Cheers lads

Heayns


could anyone give me an idea of what they eat on a daily basis , I mean I'm not wanting to be a body builder or anything I just want to start heading in the right direction.

A chest and arm routine perhaps ?
And a weekly diet ?
I have no allergies can and will eat anything
Cheers lads

 
You see you could just train chest and arms, but then you may look out of proportion mate so people tend to train everything to prevent, example routine of a split below:
 
Mon - Chest and triceps
Tues -
Wed - Back and biceps
Thur -
Fri - Legs and shoulders
Sat -
Sun -
 
Breakfast - Porridge or weetbix
Snack - protein shake, apple, banana, other fruit
Lunch - Pasta/rice/chicken/tuna
Snack - Snack - protein shake, apple, banana, other fruit
Dinner - chicken, steak, with sweet potatoes and vegetables
Pre bed - cottage cheese, quark, protein shake
healthy fats - consume peanuts, peanut butter or add olive oil to your food or protein shakes
 
Main thing is to consume protein dense foods and good quality carbs, along with healthy fats and eating over maintenance calories so you grow.
Try and eat a good 1g of protein per pound of your bodyweight daily, if you struggle to reach this goal by just eating food i would recommend investing in a protein powder.
 
Do you train at a gym?
Do you struggle to put on weight or put it on easiely enough?
 
Abit of reading wouldnt go a miss to boost your knowledge abit mate, the below link has an example diet, with more ideas of what foods you could eat to boost gains....
 
-http://articles.muscletal...icle-mass-gaining.aspx
 
 

Thanks for the help mate, thats what I was looking for.
 
I usaully work out every other day but reading about it seems i should be implementing more rest time into my weekly schedule.
 
Except at current the routine i use is the same every time i hit the gym, the same amount I lift, Im not yet using free weights as much as im wanting mainly the machines they have like the fly or the shoulder lift etc, just basically focusing around that at cardio, I have always been someone to gain weight easily, being around 6ft , I have a large chest around 44inch,  for an 18year i guess that is around above average. but my arms no matter what i do never see gains :/, they just dont look in proportion. 

Heayns


Thanks for the help mate, thats what I was looking for.

I usaully work out every other day but reading about it seems i should be implementing more rest time into my weekly schedule.

Except at current the routine i use is the same every time i hit the gym, the same amount I lift, Im not yet using free weights as much as im wanting mainly the machines they have like the fly or the shoulder lift etc, just basically focusing around that at cardio, I have always been someone to gain weight easily, being around 6ft , I have a large chest around 44inch,  for an 18year i guess that is around above average. but my arms no matter what i do never see gains :/, they just dont look in proportion. 

 
You see your body grows when your resting it, working out too much isnt good and doesnt let give your body the chance to rest and grow. You will get quicker results eating the right foods.
 
If your not seeing results change up exercises and the number of reps you use. Free weights are abit better imo mate, so i would use them as much as machines if i where you. Maybe your body is used to the same exercises and reps so change things up, shock your body.
 
If your looking to put on muscle, i would drop cardio to a minimal mate, since you say your not seein results.

Icemansoldier


 You see your body grows when your resting it, working out too much isnt good and doesnt let give your body the chance to rest and grow. You will get quicker results eating the right foods.

If your not seeing results change up exercises and the number of reps you use. Free weights are abit better imo mate, so i would use them as much as machines if i where you. Maybe your body is used to the same exercises and reps so change things up, shock your body.

If your looking to put on muscle, i would drop cardio to a minimal mate, since you say your not seein results.

Dorian Yates once said you should treat your muscles very much the same way as you would with your palm and sandpaper. The equivalent of lifting weights is like scratching that sandpaper on your palm so hard it bleeds. If you leave it recover for a beneficial time that skin will grow back stronger, but if you keep on scratching away at it it just won't strengthen and you will damage it even more #longwindedbutagreatanalogy